Get Fit With Cycling

Cycling is a great way to keep fit and stay in shape. It’s low impact and can be enjoyed by people of all ages.

Before attacking hills, take on board these cycling tips:

Whether on a professional ride or just on a touring spin, hills and steep climbs are part and parcel of any ride so here are a few cycling tips to help get up that hill. Downhill and flat cycling can be fun and exhilarating but these cycling tips will help to lessen the feeling of dread when facing a big climb.

These tips are a general guide to the best practices when hill climbing and are aimed at riders of all levels of cycling ability. No matter what level of cycling anyone is at, one of the best and most obvious tips is that it is important to have a basic level of bike fitness. There is no point in attempting to ride up a steep hill or mountain without first building up some general riding stamina. This can be done by getting out on the bike regularly and increasing the length and intensity of rides gradually as endurance improves. As far as cycling tips goes, this is probably the best advice any rider can get.

5 cyclistsOnce riders have acquired good solid experience and bike training then the following cycling tips will improve climbing ability and will also enhance the cycling experience and enjoyment.

Choose a good bike

The first thing you need to do is to buy a bike that fits your requirements. If you want to use one for social use only then a mountain or road bike would be best. If you want to use one to take to work and there is no where to store it then a bike that folds away could be the perfect option. Choosing the right bike for you is really important, so take your time.

Plan the ride

One of the most useful tips to remember is to look at a map or guide to get an idea of the length and height of the climb and how many climbs there will be on the route. If the climb is steeper or longer than anything done before, do not go full throttle straight way; conserve energy at the start.

Start in the right gear

Another one of the most simple and obvious tips is to always make sure that the bike is in the appropriate gear when beginning the climb. These can vary according to individual ability but generally low gears are better. It is important to remember not to expend too much energy on the first half of the climb, as performance will suffer on the second half.

Stand or sit down

riding in cityKnowing when to stand up or sit down depends on the length and gradient of the hill. It is generally accepted that better efficiency and speed is attained when remaining in the saddle. This is particularly useful when on long shallow climbs. Shorter steeper climbs will necessitate standing up to generate shorter sharper bursts of power. However, it is advisable to sit down and use the gears more and stand less.

Breathing

When cycling the drops, it is important to open up the lungs and chest to take on as much oxygen as possible. Do this by changing your hand position up to the hoods.

Proper grip

When on a climb it is good practice to place the hands on top of the handlebars with a minimum amount of pressure. Short sharp climbs will require the use of power form the arms.

Eating and drinking

Always avoid eating or drinking when climbing hills and if extra energy is needed then gels are useful.

Maintaining cadence

Try to maintain a steady cadence. It is natural for rider’s cadence to fall when on a climb but it is important to monitor it and not let it drop too much. Cadence can be helped by adjusting the cog or compact. It is recommended to try and keep to a cadence of between 70-80 RPM (revolutions per minute).

Climbing in a pack

Try to start off the climb by moving to the front of the pack early. As you may fall back through the pack, keep in mind that you will can catch up again on the descent. Standing up on the pedals can interrupt riders in front so try to change gear first and maintain speed.

Useful Home Exercise Equipment

Don’t spend money on the best home exercise equipment until you know what will work for you. Even if your equipment is well made and said to be great, it may not be for you. Figure out if that will be the case and what you can do to get the most out of any equipment you get now!

One piece of equipment you should check into is a treadmill. You probably can find one used easily because a lot of people buy one and figure out they don’t have the motivation to keep up with working out on it. Be sure that if you’re buying one new you go and test it out for at least 10 minutes. If there are any issues, then you shouldn’t buy it since a lot of private sellers won’t let you return it at a later date.

A weight lifting machine of some kind can be useful. There are many of these out there, and they range in price so you can get one no matter what kind of budget you’re working with. You need to measure the area you have available for the machines you want to get to see if there is actually room for them. Before you buy something that is just the right size, consider the fact that you need some space around machines as well so you can get around them and have enough room to move around when using certain kinds of equipment. A squat rack (or power rack) can also be useful to have in your home gym. (See – http://www.bestpowerrack.org)

Be wary of those machines that you can get off of an infomercial on TV. While you may see a great deal, you need to look up the machine and what people are saying about it before you buy it. Avoid testimonials that are posted on website selling equipment, because they won’t share what the cons of the machines are. It’s best to look up the name of the machine along with the word reviews on your favorite search engine website. Find the most recent reviews and make sure they cover the model and make of the equipment you are looking at buying.

Don’t buy anything unless you are committed to using it. If you think that you can sell the equipment off later and make your money back, that is never the case. As soon as you buy something like exercise equipment, it loses most of its value as soon as you get it home. Even if you don’t use it much, you’re not going to get full price for it if you sell it used. At the very least you should get a product with a return policy of some kind if you aren’t sure of whether or not you will like the machine.

It’s important to keep everything you use to work out clean. For example, if you have a weight bench you’re going to want to clean it off so that your sweat and bacteria from laying on it don’t end up making mold appear. Machines are going to need to have maintenance done to them such as changing belts or adding lubrication to certain parts. It’s dangerous not to take care of your equipment, especially if there are parts that are under pressure from a lot of weight.

power-rack

What the best home exercise equipment is for you may not be the same as what other people like. That’s why you need to work on this advice before you spend your money. It’s far better to save your money if you can so you can get even more equipment you’ll actually use.

Compassionate Nursing Care

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