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 be tempted to start too soon. When the sun is shining, the kids are toey, and we're all inspired to head off, it's easy to forget the most important factor in bike safety. Check your bikes! A once-over should be given to gear changes, seat heights, the bell, and of course, the brakes. If the bike is not comfortable, it will not be a happy day and you'll know about it for days after! Give particular attention to the chains, cogs and gears as they can sometimes breakdown, especially if in years past they've been sprayed with products which can cause sand and grit to stick to them. Do take a puncture kit and don't even think about leaving home without one.
2. If possible ride with others. If fitness is your motivation, this helps to keep you accountable and you are less likely to opt out if you just don't feel up to it today. If you're a serious cyclist and competing is your driving force, then a buddy of comparitive standard will help push you to the next level. If fun is a high priority, then having others there to enjoy the ride, the scenery and the experience will heighten the event significantly. Obviously the safety factor also comes in here. A companion may even save your life one day. If riding alone is the only option, then always let others know your route.
3. Organisation is an important factor in any training. Plan your ride and know the approximate duration of the ride, as well as the nature of the terrain. Is the terrain cyclist friendly? Don't risk dangerous routes unless you are greatly experienced and have a buddy. Take note of any paths of pleasure next time you are driving your car and make a mental note of these for your next bike ride. Be prepared to encounter impatient motorists while you ride: this is a fact of life and you can't change it by getting frustrated or angry. Just chill out and mind your own business. Having a go at motorists can be dangerous and counter-productive.
4. Don't go empty-handed. Your body absolutely needs water while you ride, sip on it regularly and stay hydrated. If you are a serious rider, you will benefit from an amino based drink which delivers advanced energy and endurance with carbs and electrolyte replacement. You can guarantee that the riders in the Tour De France are not carrying just good old H2O in that colored water bottle! Your physical wellbeing will also be aided by fruit such as bananas and other energy boosters.
5. It sounds an obvious one, but correct attire for cycling is paramount. Comfort and safety go hand in hand here. The correct choice of clothing can assist you greatly in your ability to stay cool in hotter conditions and conversely, can help heat retention in the cooler environments making for a much more pleasant outing. The color of clothing is also a major consideration. Make sure it's bright and easily seen by motorists and other road users. And make sure you have a suitable helmet! If you have kids riding it is imperative that the helmet fits correctly and the chin strap is set at an adequate tightness. Most kids loosen these and can therefore miss out on their amazing impact cushioning abilities in an accident. It is a proven fact that helmets save lives.
6. Cycling is an absolutely fantastic activity to include all the family in. From the tiniest tot strapped in to a bike seat behing mum or dad, to all the kids as well as Grandad and Grandma! There are an ever increasing amount of cycle tracks exclusively created, far from the tooting traffic, for the two wheel enthusiasts. Cycling together is a wonderful family builder and fitness pursuit in an age where family breakdown is on the rise and childhood and adult obesity fills our media reports. What a outstanding opportunity to model to our children a healthy pursuit that can span a lifetime.
7. Don't be careless about how you finish. You'll be hot and sweaty and ready for a shower, but there's something more important to do first. Give your muscles a chance to recover and repair by cooling down gradually and then by having a protein supplement (usually in the convenient form of a shake or drink). Protein is the building block of cartilage, muscles, bone and blood and it is protein which is the crucial factor in prevention of injury and enhanced performance. It's no wonder that so many of our professional atheltes head straight for a whey protein drink after exercise. For muscle recovery, repair and growth, it's a priority.
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
.
1. Don't be tempted to start too soon. When the sun is shining, the kids are toey, and we're all inspired to head off, it's easy to forget the most important factor in bike safety. Check your bikes! A once-over should be given to gear changes, seat heights, the bell, and of course, the brakes. If the bike is not comfortable, it will not be a happy day and you'll know about it for days after! Give particular attention to the chains, cogs and gears as they can sometimes breakdown, especially if in years past they've been sprayed with products which can cause sand and grit to stick to them. Do take a puncture kit and don't even think about leaving home without one.
2. If possible ride with others. If fitness is your motivation, this helps to keep you accountable and you are less likely to opt out if you just don't feel up to it today. If you're a serious cyclist and competing is your driving force, then a buddy of comparitive standard will help push you to the next level. If fun is a high priority, then having others there to enjoy the ride, the scenery and the experience will heighten the event significantly. Obviously the safety factor also comes in here. A companion may even save your life one day. If riding alone is the only option, then always let others know your route.
3. Organisation is an important factor in any training. Plan your ride and know the approximate duration of the ride, as well as the nature of the terrain. Is the terrain cyclist friendly? Don't risk dangerous routes unless you are greatly experienced and have a buddy. Take note of any paths of pleasure next time you are driving your car and make a mental note of these for your next bike ride. Be prepared to encounter impatient motorists while you ride: this is a fact of life and you can't change it by getting frustrated or angry. Just chill out and mind your own business. Having a go at motorists can be dangerous and counter-productive.
4. Don't go empty-handed. Your body absolutely needs water while you ride, sip on it regularly and stay hydrated. If you are a serious rider, you will benefit from an amino based drink which delivers advanced energy and endurance with carbs and electrolyte replacement. You can guarantee that the riders in the Tour De France are not carrying just good old H2O in that colored water bottle! Your physical wellbeing will also be aided by fruit such as bananas and other energy boosters.
5. It sounds an obvious one, but correct attire for cycling is paramount. Comfort and safety go hand in hand here. The correct choice of clothing can assist you greatly in your ability to stay cool in hotter conditions and conversely, can help heat retention in the cooler environments making for a much more pleasant outing. The color of clothing is also a major consideration. Make sure it's bright and easily seen by motorists and other road users. And make sure you have a suitable helmet! If you have kids riding it is imperative that the helmet fits correctly and the chin strap is set at an adequate tightness. Most kids loosen these and can therefore miss out on their amazing impact cushioning abilities in an accident. It is a proven fact that helmets save lives.
6. Cycling is an absolutely fantastic activity to include all the family in. From the tiniest tot strapped in to a bike seat behing mum or dad, to all the kids as well as Grandad and Grandma! There are an ever increasing amount of cycle tracks exclusively created, far from the tooting traffic, for the two wheel enthusiasts. Cycling together is a wonderful family builder and fitness pursuit in an age where family breakdown is on the rise and childhood and adult obesity fills our media reports. What a outstanding opportunity to model to our children a healthy pursuit that can span a lifetime.
7. Don't be careless about how you finish. You'll be hot and sweaty and ready for a shower, but there's something more important to do first. Give your muscles a chance to recover and repair by cooling down gradually and then by having a protein supplement (usually in the convenient form of a shake or drink). Protein is the building block of cartilage, muscles, bone and blood and it is protein which is the crucial factor in prevention of injury and enhanced performance. It's no wonder that so many of our professional atheltes head straight for a whey protein drink after exercise. For muscle recovery, repair and growth, it's a priority.
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
.
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