Advices for start cycling

 

Why switch to cycling?

Cycling is source of many advantages compared to other means of transport (walk, car, public transport)
The bike is fast: contrary to popular belief, the bicycle is an extremely fast means of transport. In fact, it’s even faster on routes between 300m and 6km in front of the car.
Cycling is good for the wallet: Did you know that the car is currently the second largest expenditure of households, behind housing? With budgets that reach several hundred Euros per month, the car is expensive. Besides that, a bike hardly costs anything, as long as you invest in the right equipment.

So it would not tell you to save € 500 per month?

Cycling is good for health: You do not have time to jog? No problem! Travelling by bike is ensuring an iron. Cycling reduces the risk of cardiovascular disease and diabetes, obesity and hypertension, and increases life expectancy.
The bike is green: If there are some who are a little concerned about the future of their children, this should interest them. A car, it stinks and pollutes.
A bike rejects how much CO2 per km? 0! For cleaner air, so go biking!
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How to cycle properly?

In this article, the first principle is not to be too greedy. The error would, for example, to want to do the first output of a hundred kilometers without preparation. You would experience the greatest difficulty in the end and that would lead to the inevitable muscle aches, cramps or other aches effort. Instead, set yourself a more modest goal.

Two hours in the saddle on relatively flat terrain for beginners plenty. Then gradually you can increase the length of a quarter of an hour or half an hour. At the rhythm of pedaling, rotate the legs while flexibility with a small development. A good indication is to count the rhythm of pedaling, which should be around 80 pedal strokes per minute. If other cyclists doubled you, look especially not to follow them. Remember that at the beginning; you have essentially worked your endurance, i.e. aerobic capacity.

This is the basic quality that can support an effort of low or medium intensity for a long time. When you approach a hill, please lower your gear ratio, (e.g. 39X17 on the flat, uphill 39×23). Before attacking the coast, think about your breathing and feel free to make three to four forced inspirations to allow better ventilation during exercise.
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Listen to your body

Warning: the sitting position may cause some constraints, however, will dissipate quickly after several outputs. Your buttocks have certainly forgotten prolonged contact with the saddle. Relax the pedaling occasionally dancer even on the flat. Your arms, your neck, your back no longer accustomed to this position cyclist characteristic.
And if you get a few contractions, they will be only temporary and will fade after four to five sessions. Do not go too fast. Be sure to warm up your muscles. The warm-up starts slowly, smoothly. Any sport is seeking more or less organization, making the move from rest to that effort. These functional changes (increased heart and respiratory rate) cannot be done abruptly. That is why the organization must be prepared to make the effort. Some stretching movements before each use will help you prepare your muscles.

Roll now

This smooth recovery only makes sense if done regularly. After ten outputs, you’ll significantly improve your flexibility and velocity. You can, without any risk, whatever your age or provide two brief efforts to cause the heart to work a little more intensity.

This particular exercise is only beneficial when followed by a significant recovery time. You understood, if you follow these guidelines, you will realize the reality of your progress and the joy of the perfect adaptation of your body to the practice of cycling very quickly. But above all remember that the benefit physical exercise is even more important that it is regularly practiced.
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Ten novices to bonus

• A medical examination before any sport,
• Check the condition of your bike before hitting the road (brakes, tires, wheels, transmission) and do not forget the repair kit and pump,
• Properly adjust your position: seat height and handlebar,
• Use cycling shoes with rigid soles,
• Choose small roads away from the main roads to make your journey,
• Always take an extra supply to avoid the munchies: sugar water, energy bars,
• Roll using small developments,
• Think about turning the legs in flexibility,
• Adopt a regular and moderate speed and pedal without shortness of breath,
• Gradually lengthen the distance to each output (+ 10km) while increasing the height difference.

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