There is nothing else like long rides on your bike. The feeling of the wind on your body, it feels like you’re flying. Cycling is a pleasant workout, though most enthusiasts consider it a hobby. The physical exercise gained from cycling is generally linked with great health and well-being, and this is according to the World Health Organization.
You probably started cycling to improve your health, and/or stamina. It’s also a known for effective rehabilitation of injured knee, but only do so with your doctor’s approval. Either way, you’ll want to make the experience as enjoyable as possible. Here are some tips to make your cycling pleasant.
One of the top rule of cycling is stay hydrated, and for a good reason. Cycling, no matter how fun, is a type of exercise. That means you’re losing precious water through your sweat. It’s always smart to carry a water bottle with you.
Always pedal smart. Right pedaling techniques will produce the more amount of power with less energy output. In short, it will improve your efficiency, while also reducing the chance of injury to your joints. This will also enable you to cycle longer.
Murphy’s Laws says anything that can happen, will happen. And with an equipment that you are trying to balance on two wheels, accidents are bound to happen. Always carry a small medical kit for such instances. If you don’t have one yet, and you don’t have any idea what a med kit should have, here is a basic list.
Gauze pad(small, medium and large if possible)
Medical tape (or athletic tape some calls them)
Some Other Tips
Here are some other tips and reminders for a safe and enjoyable rides.
Use your gears. It lessens the likelihood of a knee injury, especially on uphill rides.
For those numbing wrists, try changing hand positions every now and then during the rides. Keep your thumb on the bar or the break lever for security. If possible wear gloves during trips, it can help alleviate pain.
For your neck and back pains, try looking up with your eyes instead of your neck. Your neck all the way to your spine must always be comfortably aligned. Shrugging every few seconds can help lessen the load on your muscles.
If you’re riding on a long straight road, try resting one arm for a few seconds, then switch to another afterwards.
Don’t wear your headphones during rides. We know ho much you love those tunes, but you need to be aware of you’re surrounding. If you can’t ride without music, try getting a small portable speaker you can attach to your bike or jersey.
If you’re experiencing hip pains, the frequent cause is you are pushing your self excessively on high gears. Besides hip pains, this practice may also result in tight muscles along with weak buttocks. The ideal option for you will always be to raise your cadence and gear backwards to alleviate some pressure off your hips throughout long pedals cycling. You might even create some yoga pigeon position to facilitate the pain.
On the flip side, whenever you experience foot pain, probably the most probable cause would be the fact that the foot pads in your own feet that protect the nerves shrink. If you’re already experiencing numb toes or pain below the ball of your foot, then it is the right time for you to loosen your cycling shoe. In case it still does not work correctly, try using a wider shoe or the main one using stiffer soles. It’s likewise advisable to modify your footbeds frequently once you have previously done pedals cycling 4,500 kilometers or even higher.
Putting a lot of weight in your own hands throughout pedals cycling can quickly result in hand pains. Aside from an excessive amount of pressure, cocking your wrists in extreme angles may also cause numb and tingly fingers and wrists pains. The remedy that you could perform is always to wear lightly padded gloves. You also have to assess the position of your saddles and even make a quick modification whether its nose has been tipped down. You also need to support the handlebars together with your wrists in a neutral position to find the pressure on both hands throughout long cycling rides.
Whenever you’re already experiencing back pains throughout and after pedals cycling, it is the right time to assess proper bike fit. See to it that you aren’t reaching a lot should you bicycle. Besides poor bike feeling, pain and stress may also be caused by fatigue and even a weak heart. Back pains tend to be somewhat more prevalent in older adults as a result of body’s natural wear and tear. Make sure too to reevaluate your riding positions while your body decreases flexibility when cyclists get older. In terms of the exercises, hamstring stretching might be proper in addition to plank exercises which will strengthen your heart.
Knee pains can also be ordinary especially to newcomer cyclists. That is caused by erroneous saddle or cleat positions or doing stiff pedals cycling routine even at historical biking stages. Irregular outer buttocks may also cause such pains. Heal it by doing lateral leg exercises. Overly low saddles have caused front knee pains. When the pain is really on the back, ensure that your seat isn’t overly significant.
Crucial Cycling Clothes To get a Comfortable Bike Ride.
Cycling shorts with padded insert is just one of those essential components of clothing necessary for cycling. They’ll continue to keep away the rider from saddle distress and gives substantially relaxation especially for the person who’s opting to get a long holiday.
You’ll find varieties of cycling shorts available on the industry from tight shorts that include internal padded chamois lining to inexpensive padded shorts that fits perfectly with almost any size of pants. Try out these varieties and decide on the one that satisfies one of the ideals.
Most experienced riders may prefer technical fabrics that remove sweat and possess proper ventilation. Additionally, they appreciate back pockets that are often utilised to hold energy drinks and snacks.
Tight-fitting trousers shouldn’t be utilised by riders since they won’t be relaxation, especially for long journeys since they might grow to be sodden with sweat. The most preferred type of clothing would be a couple of comfortable biking clothing and gloves.
Sugoi Leg Warmers – Size L
These leg warmers are designed in such ways to offer heat when moving to get a winter ride and also are created from poly/spandex material. This is quickly packaged in to a more compact size and simple to execute too.
New R S Trek Cycling Jersey Along With Bib-shorts
The material utilized with this particular jersey is currently Polyester 90% and Lycra 10%. It’s got the role of quick-drying and varies based on the weather conditions. I.e. it keeps you warm in colder weather conditions and cools in hot conditions. 3 back pockets are given for distributing snacks and energy drinks. The cloth won’t stay in your skin because of sweat.
Performance Team USA Bib-shorts Bike Cycling – Moderate
This biking brief is designed to decrease muscular fatigue and chafing. It’s eight panels that provide smooth inner thighs and gives substantially comfort while riding. The material used is American Fabrics using 77 percent of Nylon 23 percent Spandex. It’s likewise supplied with leg gripper elastics that prevent shorts from riding up.
Sugoi Women’s Mobil Short black
This informative article is primarily designed to support your skin also protects against UV rays. That is reached by the material they use that can be Mobil carbon fabric and bamboo carbon dioxide.
UNDER ARMOUR LONG SLEEVE Running Cycling Jersey – Sz S
This sleeve grants an extreme support to the muscles also it’s an anti-inflammatory odor technology that prevents the growth of odor-causing bacteria. It’s manufactured from 66% Nylon / 19 percent Polyester / and 15 percent Elastane. Its 30+ UPF gives protection against UV rays affecting your own skin.
Assos cycling arm warmers in most sizes
Superior quality Roubaix fabric and Lycra substance is used in the upper body with This arm warmer that can wash fast and also the in Built Wind-proof Can Help You too with maintaining chilly weather…
Products used by sports persons to enhance their performance are known as sports supplements. They are available in the market in the form of energy bars, sports drinks, or energy gels. They include products like amino acids, vitamins, herbal extracts, minerals, or plant extracts.
Dietary supplements may also contain fiber like psyllium or guar gum and also enzymes and hormone mimicking compounds. These ergogenic products have been in use by sportsmen from time immemorial. Ancient Greeks used mushrooms to enhance their athletic prowess.
The world of sport is so competitive today and the rewards for the winners so attractive that people are willing to go to any extent to have that extra edge over their competitors.
Pros Of Sports Supplements
Sports supplements help to enhance strength and build mass quickly. The basic diet of a competitive athlete typically includes plenty of nutrients like minerals, vitamins, carbohydrates, fats, and proteins. These are required in sports like bodybuilding and weight lifting and also in endurance sports like swimming, cycling, and running.
The main purpose of these supplements is to increase muscle mass and promote quicker recovery from workouts. The amino acids help in fat oxidation or burning during the training workouts. Arginine helps to improve blood flow to muscles thus resulting in better nutrient supply and enhanced performances. Creatine is used to help athletes perform for a short duration high intensity exercise.
Benefits Of Sports Supplements
The main purpose of these supplements is to stave off fatigue, soreness, and the effects of injury. The use of these supplements are determined also by the type of sport as well as body mass index, height, weight, gender, stage of workout whether it be pre-workout, intraworkout, or during recovery. Pre-workout supplements help to enhance muscle endurance, aerobic and anaerobic power, increase mental stimulation, and help in quicker recovery with less soreness after the workout.
Intraworkout supplements are now an important part of sports nutrition. They supply essential amino acids, branched chain amino acids, and short chain peptides to muscle tissue in the time of their greatest use. Thus it helps in quicker recovery, cell rebuilding process, and much less soreness at the end of the day.
Some common sports supplements include the following:
It is a high-energy compound which helps to provide and store energy. It is produced within our body, and is naturally available in meat and fish. It can also be taken in the form of supplements.
In order to increase muscle strength, creatine is used by sportsmen and athletes as a dietary supplement. It is intended to boost performance during frequent, high-intensity exercise and also help you train for longer.
A natural protein which is naturally present in milk, and contains very little carbohydrate, lactose or fat. It is considered a naturally complete protein, which means whey is made up of all essential amino acids that are required in our average daily diet.
Also housing the perfect combination of amino acids, this protein also contains branch chain of amino acids (BCAAs) that are the 1st ones to be used while intense training. Whey provides our body with these amino acids and in turn they assist with rebuilding and repairing lean muscle tissue.
Whey protein is extremely easy to digest so it can provide instant nourishment to our muscles and can absorb quickly.
It is extremely important to stay well hydrated during training and exercise. Even a little amount of dehydration could be detrimental to your performance levels. Although, drinking water is considered a good way to keep ourselves hydrated during exercise. Still, some bodybuilders and athletes opt for energy drinks, especially people that undertake endurance events like long distance running.
A number of energy drinks consist of sodium and other electrolytes that encourage drinking and help us to stimulate thirst. They also enhance our body’s ability to hold the water. Furthermore, carbohydrates contained in many energy drinks and can provide us with extra energy which may be needed in the latter stages of training.
The major aim of a dietitian or sports nutritionist is to create a nutrition plan for the training needs of different clients. The plans will incorporate hydration and food. It does not matter whether you are training for professional events or exercising casually, sports nutrition is very integral to performance.
Such a strategy can also help to:
Promote good health
Increase energy levels
Help manage weight
Develop growth and body composition
In order to create an effective nutrition strategy, sports nutrition professionals should always assess not just your diet and training, but also day-to-day habits, lifestyle, supplements and whether you are taking any medication. Nutrition professionals should also support as well as be able to analyze you with your short-term and long-term goals. Get more extreme sport supplements here…
Many cyclists, especially the beginners, are so caught up with improving their speed and performance that they forego an equally important aspect of biking: comfort. It all starts by choosing and using the right apparel.
Here are some tips to keep in mind when shopping for your cycling gear:
Look for breathable socks made of merino wool for a good airflow to your feet and for odor control.
Go for dark-colored socks, ideally black.
Bring an extra pair of socks so that you have a dry pair to wear when the other pair is soaking wet from rain.
Replace your cycling shorts regularly, as they can get worn out after long years of use. The padding may become thinner and the elasticity of the fabric may be lost, so it is wise to get new shorts on a regular basis.
Your choice of shorts for long-distance cycling will depend on the amount of padding on your bike’s saddle. If your saddle’s padding is thin, opt for shorts with a thicker pad. On the other hand, if your saddle is already bulky, then go for shorts with less padding.
Make sure the shorts fit your snugly—too tight and it will restrict your movements; too loose and it may rub against your skin and irritate it.
When racing, bring two pairs of shorts so that you can wear a fresh pair after the old pair gets wet or dirty.
Try on different types of shorts to know your preferences in terms of comfort. For example, some bikers prefer bib straps over shorts with elastic waistbands because the latter feels more uncomfortable. They also like that the bibs keep the padded insert in place. On the other hand, other cyclists do not like the inconvenience of taking the bib strap on and off. Bib straps also tend to pull on the shoulders. The better choice will be up to your preference as a biker.
Choose a lightweight jersey because it is comfortable especially in hot weather and dries quickly when you are rained on or after washing it.
For maximum cycling speed, wear a tight-fitting yet comfortable jersey that boosts your aerodynamics.
But if you prefer comfort over speed, choose a jersey made of merino wool that will not stink even if you wear it without washing for several days.
If you are torn between skinsuits and one-piece jersey and shorts, the latter makes a better and more practical choice. The problem with skinsuits is that their short front zipper makes it impossible to open them fully when it is hot. This design also makes them harder to wear and take off, which is a big deal when you need to use the toilet. Unlike jerseys and shorts, skinsuits have no pockets.
A waterproof jacket is a must-have for every cyclist, as it keeps you dry and warm during moderate rains. Look for a jacket made of lightweight and breathable materials.
Get yourself a pair of waterproof overshorts to protect yourself against dirt that can cause saddle sores.
Invest in full-length fenders, too, if you want to avoid water splashing on your legs while pedaling.
Look for a comfortable and aerodynamic helmet that keeps your head feeling cool as you tough it out on the trails.
The best type of glasses to use is one with photo-chromatic lenses, which gets darker on daytime and lighter during nighttime and low-light conditions. Interchangeable lenses are also an option, but they are less convenient.…
Are you aiming to join your first extreme cycling event? Today, we discuss 11 tips for you when you’re planning on joining an extreme cycling event.
What is an “extreme” cycling event?
These are usually events that often test the cyclist’s endurance and capability. The track or path is often prolonged and isn’t always on smooth roads.
1: Familiarize yourself with your bike
What’s important to remember is that when the event starts, it’s only going to be you and your bicycle. Since your bicycle is going to be your partner, it is critical that you know every single nook and cranny of it.
Practice repairing your bike by yourself. After all, if there was anyone who was going to help you mid-race or mid-event, it will have to be yourself
2: Study up on the event route
For some extreme cycling events, there is a certain amount of freedom given for cyclists to plot their own path. When you’re joining an extreme event, look up the location. What’s in between point A and the end? Fully plotting out your game plan will help you keep surprises down to a minimum.
3: Gear up!
Once you have a better understanding of the route and location of the event, it would be in your best interest to wear appropriate gear. If it’s going to be cold, dress accordingly.
4: Test your bike thoroughly
Go for test runs to see if your bike is outfitted for safety, comfort, and maximum output. As extreme cycling events can be over long distances, being comfortable is important. This is something that you must remember before you undertake any form of cycling event. Prioritizing your comfort is a great way to keep a healthy relationship going with your bike.
5: Don’t skimp out on training
Endurance and stamina is the name of the game. If you’re planning on at least completing the track, it is important that you consistently train yourself.
6: Know your limitations
While finishing the course is ideal, it is important to avoid pushing yourself too much. You can always try again when you’re more prepared. The chance to try again is one of the best parts about going on a cycling event. You can always aim to succeed but understanding your limitations is what will buy you more chances to join another event.
7: Plan your meals
Remember that eating smart should be part of your training. Avoid any foods that can impede your success. Once you have found the right balance, you can start to plan on what celebratory food you can have once the event is over.
On the flip side, do not go overboard with eating. It is important that your body be given every opportunity to rest and recover. Yes, even from eating. Rest is just as important to success as the rest of the training is.
9: Keep water near
Whenever you are planning on doing something strenuous, keeping hydrated is a good way to avoid cramps.
10: Set rewards
Plan your reward ahead of time. This is crucial in helping keep your motivation.
11: Prepare your post-event routine
Knowing how to cool your body down after an extreme event is crucial. Keep your support group nearby.
Now, before you go off to join your extreme event read the tips above and see which ones you can start to apply today!
Joining endurance riding events or ultra-long-distance races is a great way to challenge yourself. It pushes you to go beyond your limits. But of course, nothing beats adequate preparation before you compete in the race track.
We have compiled numerous tips and tricks for extreme cyclists who want to become successful in their chosen race.
Before the ride
1. Learn how to fix your own bike.
During racing, you are the only one responsible for your bike. If it suddenly conks out, better be knowledgeable about fixing it. So before you embark on your cycling journey, visit your local bike mechanic and ask for tips on fixing broken bike parts and other problems such as a puncture or a flat tire.
2. Plan your route.
Anything unexpected during your rides may set you up for failure. When preparing for an ultra-long-distance race, it is wise to check the route for any unsurfaced track or busy roads. Look also for nearby bike shops so that when something goes wrong with your bike and you cannot fix it, you can have it repaired right away.
In doing so, you can prepare and adjust accordingly. A great online tool to use for planning your route is the Google Street View.
3. Wear the right biking gear.
Aside from the biking route, it also helps to know the weather forecast on the day you will be racing so that you can dress appropriately to ensure your riding comfort. For cold or wet long-distance rides, it is recommended that you bring a lightweight rain jacket as well as a pair or arm and leg warmers to keep you warm and comfy.
So that your butt will not become sore, make sure to wear padded bib tights or biking shorts. For better skin protection and reduced friction, apply petroleum jelly on the part that comes into contact with the saddle.
Also bring a saddle pack where you will keep the extra gear you need during the race.
4. Set up your bike for comfort.
Your comfy bike gear will amount to nothing if the bike itself will easily cause body pains, exhaustion, and discomfort. So before you set out for your journey, make sure that your two-wheeled baby is up for snuff.
Check the handlebars and the seat to ensure that they are of just the right height. The rubber or covering on your handlebars may need to be replaced for better grip and comfort for your hands. Your wheels should also be inflated correctly.
5. Add an intensity ride to your training each week.
Building the power you need to get going during a race is essential in your training. This is possible by including intense rides through systematic intervals. Of course, you start with a warm up, perform a mixed intensity ride, and cool down.
During the ride
6. Keep pushing the pedals.
Each stroke on your pedals will take you closer to the finish line. Keep that in mind whenever you feel tired and would want to stop. Before you know it, you are already at your destination and celebrating with your cheering friends.
7. Motivate yourself with food.
Make your rides more exciting by bringing healthy food that you want to eat rather than going for the usual sports bars and gels. Any food—as long as it is healthy—that you look forward to eating will make your riding experience less painful, more bearable, and more enjoyable.
Make sure to include salty snacks such as pretzels and pickles to replenish the sodium you lose while sweating it out. Excessive sodium loss can lead to cramping, so avoid that by eating salty food during your ride.
8. Do not forget to eat!
If there is one thing you should not forget while cycling, that is eating your food. During a race, you need energy from the food you eat. Forgetting to do so will cause not only hunger pangs but also weakness.
You might pass out even before you reach your destination. The effective technique to power up yourself is to eat often in small amounts. Set the alarm on your watch to go off every hour to remind you that it is time to eat. Ideally, eat at least 240 calories of carbs (plus a little fat and protein) every hour.
9. Drink lots of water.
Hydration is also important for long-distance rides. If you do not drink enough, it will be easy to faint under the sweltering heat. So make sure to bring two water bottles and mount them on your bike so that you can reach for one easily.
After the ride
10. Celebrate your journey!
You have worked hard to prepare for the race, so making it calls for a celebration! Also, take the opportunity to evaluate how your ride went—what went right and what went wrong so that on your next rides, you will not commit the same mistakes again.
11. Work on your post-cycling recovery
Your body will surely take the brunt of your ultra-long-distance ride. You need an effective recovery method to restore your bodily functions to normal after an extreme cycling event.
This entails eating more carbs to replenish the lost muscle glycogen and salty food to replenish the lost sodium after a ride. You also need to do some stretching exercises to get your blood flowing and to loosen up any tight muscle. Do not forget to drink lots of non-alcoholic fluids, too. Read along on the blog always.…