7 Steps To Sensible Cycling
So you've seen the Tour De France and your imagination has been captured. You are health conscious and you believe in fitness. You dust off your cycle and hit the streets. Great! Just before you head off, though, do take a moment to absorb this article and avoid the pitfalls of so many.
1. Don't leave home without a safety check of your bike and don't put your kids on a bike unless you've given the bike a once-over. Check the gear changes, brakes, seat heights and bell and make sure it will be a comfortable ride for all. Sometimes cogs, chains and gears collect sand and grit and do not move as well as they should, especially if they've been sprayed with certain products in the past. Take a puncture kit with you or you may live to regret your outing!
2. Fitness is probably one of your motivations for getting on the bike. Bike-riding is, afterall, a wonderful way of staying fit. But do try to ride with others, as this will provide you with the motivation to go for a ride even on days you'd rather stay in bed. If you know you can't let someone else down, it keeps you accountable. If your buddy is of a comparative standard, riding with him/her will help push you to the next level. This is especially important for competitive riders. If fun is your main motivation for riding, other people will greatly enrich this too. You will make shared memories together, and time always goes quicker when you're with other people. From a safety point of view, having companions may save your life one day. If you have no option but to ride alone, please ensure you have told others of your exact route.
3. Don't head off without a plan. Organisation is the key here. Is the route cyclist friendly and how long will it take? Unless you are experienced do not even think about embarking on treacherous stretches which are not cyclist-friendly. Stay calm, even if aggravated by motorists who don't see you or care if you're there. This is life, you can't change it by getting frustrated and angry during your ride. Next time you're out and about in the car, check out roads and routes which would be suitable for your next bike ride. Store them away in your memory, or keep a book with a record of where you've been and where you'd like to explore next.
4. Physical provisions for the ride need to be addressed before and whilst on the road. At minimum have the water bottle attached and use it regularly. Hydration needs to be a continual process in order to get the most out of your exercise. For serious riders I would strongly suggest an amino based drink. In my opinion one that delivers advanced energy and endurance formulation with carbs and replaces electrolytes will prevent dehydration and enhance performance. Bananas, other fruit and energy boosters will also result in aiding physical wellbeing.
5. Don't throw on any old clothes without careful consideration of your needs. Your clothes must be comfortable and safe. By that I mean they must keep you cool in hotter conditions and help you retain heat in cooler conditions. Your safety will be enhanced if you wear bright colours. Let's face it, you need to give motorists every possible chance to see you. Give special attention to your helmet as it's now undisputed that helmets save lives. If you're outfitting the kids with helmets, make sure they fit perfectly and that the chin strap is adequately tight (not too tight). Kids have a habit of loosening the chin strap and this can spell disaster if they're involved in an accident. Brief your kids to leave the chin strap alone! If they fall off they'll need the cushioning effect of their helmet.
6. There are fewer lovelier sights than a whole family out cycling, from the tiniest tot strapped in to a bike seat behind mum or dad to Grandad and Grandma. Far from the tooting traffic, there are an increasing number of cycle tracks which have been exclusively created for cycling enthusiasts. Find them, take the whole family and enjoy them. You will be modelling a fit, healthy lifestyle to the kids and hopefully they will carry on their cycling into adulthood. What better way to combat rising childhood obesity?
7. Post cycling is a thought that most may not have even regarded as important. However, especially for the serious or elite cycling athlete, the recovery and repair of muscle is a key to getting the most out of their sessions as well as enhancing their potential future performances. Protein is a key ingredient and building block of muscles, cartilage, bone and blood and a crucial factor in muscle growth, repair and recovery. Ever thought why a huge number of our professional athletes head straight for a whey protein drink or shake after exercise? Muscle recovery, repair and growth! After exercise it's my first action. Shake and take.
Despite your motivation for donning the helmet and pedalling along with the wind in your face, cycling is a pursuit worthy of us all if health and physical wellbeing appear on our life's priority list.
Colin Johnson has been a fitness educator, drug educator, elite sports trainer and father of five all in one lifetime! Colin highly recommends Amino Acid supplements drinks for the elite cyclist as well as whey protein for muscular repair.
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