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'cause its Healthy
This section of Ycycle will focus on how to enjoy the health and fitness benefits of cycling while addressing the risks. I would like this to be a very interactive section with free flowing dialog, discussion and interaction.
One of our main objectives is to work with new riders or those who have never ridden a bike while providing valuable information for those with more experience. John Wooden was largely successful as a coach by paying attention to the basics and refining the details without making the game too complicated…we want to do the same for you.
There are many ways to improve your health and fitness and many opinions on how to do so. The articles and discussions posted here are to help us all learn what our options are and may not be your only solution. I promise to give you the best information my training and experience has taught me or refer you to someone who can provide further insight.
Speaking of risks, we need to insert some precautions from the get go.
- Always consult your medical doctor prior to starting any new exercise program especially if you think you have any medical history or condition that would put you at risk.
- Always wear a helmet and make sure it is fit correctly, any bike shop can assist you with this. Yes, adults too! Gloves and glasses also help improve your safety.
- I highly recommend taking a bike handling/safety class. It will greatly improve your enjoyment of the sport and help avoid the learning by trial and error method. Most cycling clubs offer training classes or know someone who does.
Our first Topic will be on what you need to get started riding and see where your questions and comments take us from there.
Keep the rubber side down,
- Rob
What You Need To Get Started…
One of the quickest ways to get discouraged and not ride is by not being prepared. Below is a preparedness list that can help you get off on the right pedal stroke. This is just a starting list, don’t be intimidated, remember cycling is fun!
First, the obvious is a bike. What may not be as obvious is that:
- It needs to be in good working order
a. clean
b. chain oiled
c. bolts checked for tightness
d. derailleur’s, brakes adjusted
e. tires in good condition and properly inflated
- It needs to be appropriate for the type of riding you will be doing
- It needs to fit you correctly and you need to fit it correctly
Next are bike accessories and learning how to use them:
- Spare tube
- Inflation device (pump, CO2)
- Tire irons
- Patch kit
- Multi-tool
- Chain tool
- Saddle bag
- Water bottle cages (2) and water bottles or Camelbak device for fluids
Third, clothing:
- Head- helmet, glasses
- Body- cycling jersey or wicking material shirt (avoid cotton), cycling shorts with a good chamois (the liner that helps wick moisture and cushion the soft parts)
- Hands- gloves
- Feet- tennis shoe or cycling shoe
- Rob
First Rides are for Fun!
- Plan first rides that are ~10 to 30 minutes long on relatively flat paved surface with good bike lanes or a trail that is a fire road if mountain biking. Repeat this type of ride 3-days a week for the first month before starting to progress. Keep the effort level low…a 2-4 on a 10 scale, 10= very hard effort. The goal is to just enjoy the ride, don’t worry about having to feel like you are gaining a lot of fitness right off the bat.
- If you are new to riding, spend some time during these rides working on your skill set…if you have been riding for some time, practice the basics to refine your technique
a. learn to shift your gears without looking to see what gear you are in
b. learn to brake, stop and start your bike at different speeds and conditions
c. get more comfortable riding in a straight line and cornering smoothly.
- Get out of your saddle occasionally, about every 5-minutes, to allow your “saddle area” to decompress for 10-30 seconds. You can do this by standing in your pedals and coasting, standing as you ride up a hill or when stopping at a stop sign or traffic light.
- Rob
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