6 Easy Steps to Learn to Ride a Bike as an Adult

 

Learning to ride a bike as an adult may seem daunting or even impossible - but not knowing how is more common than you think. This comprehensive, step-by-step guide will help you learn to ride a bike like a pro in no time! Read the full article. 

Best Stretches for Beginner to Expert Cyclists

To avoid muscle tightening, you need to stretch before your next bike ride to allow for your muscles to loosen. In this article, we will be touching on what stretches are the best for cycling whether you're a novice rider or peddling in the Tour de France.

Things that Happen to Your Body over a 100 Mile Ride

Participating in a big cycling event needs preparation, both mentally and physically. Such an event will place a fair amount of stress on your body, but many of the participants consider it live changing and one very rewarding finally. If you decided to accept the challenge, this is what you should be prepared for:

Weird Things that Happen to Your Body When You Get Scared On A Ride

Fear kicks your fight-or-flight response into overdrive. All of the things that we think of as longer-term interests get diverted to the immediate interest: fight or flight. Learn more about the weird things that happen to your body when you get scared on a bike ride.

Tips for surviving a 100-mile bike ride

Riding 100 miles on your bike is a major achievement, whichever way you look at it. Century ride’ – one that covers a distance of 100 miles (160.9km) – remains the ultimate desire for many weekend warriors. Read the full article for tips to help survive the strenuous 100-mile bike ride.

Normal foam or memory foam? Which is best for your seat?

Normal foam or memory foam? Which is best for your bicycle seat? In this blog article we'll discuss which is better and why. Check out the full article now.

Weird things that happen to your body while riding

Dear bikers, if you have these next strange sensations during a ride, two things are certain: you are not suffering from a major illness and you are not going insane also! Many of them are generally signs that you've worked your body hard and however strange they seem do not represent any risk to the health. So, don’t panic! But, let’s see what are the strangest sensations we can experience during a ride!

Blood taste in your mouth

If it has happened to you that you feel the taste of blood in your mouth at a time of great physical effort, you should know that it is an effect caused by the explosion of blood cells. When you push yourself past threshold, your red blood cells are being taxed and release some heme, or iron, which is why it tastes like metal. Red blood cells can also leak into your air sacs during really hard efforts. If it's temporary, it's nothing to worry about. However, if you notice that this persists, even when you are not training, it is advisable to consult with a doctor.

Dripping nose

Exercise-induced Rhinitis (i.e. runny nose during exercise) is a common complaint among cyclists, especially, of course, during times when allergens like pollen, dust, and dry air are high. By irritating the nostrils, mucus production is automatically increased, which has the function of protecting our respiratory tract from external agents. This should not worry you but can be really annoying and might interfere your training; you can apply some palliative medicine to control this effect.

Rider cough

It’s Bronchoconstriction: It's similar to what happens in people with asthma, but it can happen to anyone. After completing a cyclocross run you notice that you have an intense cough that is kept for several minutes. It happens when you exert yourself at an intense level than you're used to and the small muscles lining your lungs get a spasm. You see it more in the beginning or end of the year when people may not be in peak shape. In addition, some climatic conditions such as cold or drought can induce this effect. The best way to avoid it is by wearing a scarf and breathing through it.

Sudden urge to go to the bathroom

Don’t be embarrassed, you are not alone! This is a very common effect among runners. It happens by the stimulation that the exercise exerts on the intestine, besides the foods with high load of sugar, as well as the drinks with caffeine increases the intensity of this digestive effect. This is something that you can easily control by improving your diet, especially by taking care of what you eat right before you go running.

Uncontrolled itching

For some people, it's an actual allergic reaction known as exercise-induced urticaria, which can cause itching and flushing, as well as hives and—in extreme cases—breathing difficulty. But, for most of the cases the itch is caused by temperature; The heat helps the capillaries and arteries expand, which causes the nerves to stimulate and itch. The best way to avoid this is by applying moisturizer to protect the skin.

Mental mist

Heavy physical exertion can a cause certain level of confusion, to the point of forgetting where you left your keys, your car and even suffer orientation problems. This is normal because exercising quickly consumes the reservoir of glycogen, which is the fuel of brain cells. The best way to recover and return to a state of lucidity is by eating a healthy food and drink that will help us recharge energy as soon as possible.

Tingly fingers or sleepy hands

It can be disconcerting when your hands start tingling—or worse, when they go numb. The hands are necessary to control the handle of the bicycle, so this effect can get very nervous. This happens by the pressure that we put in the nerves that surround the wrists when taking the handlebars with force for long time. One way to avoid this uncomfortable effect is to wear gloves or try to move your hands while handling, as much as possible, to reduce pressure.

Things you need to be able to commute by bike safely

Bike commuting not only helps the environment and saves gas money, but it can also help you stay fit, healthy and burn a few extra calories. Not to mention, the coolness of the bikers riding to their office with their cool outfits and accessories, their cool bikes, their careless played attitude and their cool everything, exactly what you don’t have, being stuck in traffic for the rest of your life.

Despite the obvious reasons to ride your bike to work, there never seems to be a good time to start. So why not start now? Even if you commute only a handful of times, it's better than none at all. To help you get rolling, here are some tips to get started.

Plan your route: If you're new to cycling, knowing where you're going in advance will save you time and keep you out of dangerous situations. Less experienced cyclists should plan a route with bike lanes and less-trafficked streets, and avoid construction and busy intersections.

Consult maps of your city for the best route: Google maps gives the option to display directions for cyclists. If you're participating in a bike-sharing scheme, check out the official website for routes and station maps. Some bike-share programs even have their own apps for your phone.

Start with an achievable distance: If you live only a few miles from work, it is conceivable that you can commute both ways on the first day. If you live several miles away and the commute will take you 45 to 60 minutes or more, consider hitching a ride with a co-worker to get to the office, then ride home. Make the distance doable for you; don't worry about what other people might be doing.

Start with an achievable frequency: Of course, it sounds good that you're turning over a new leaf, and you have grand plans to commute to and from work every day. But is that goal achievable immediately? Begin by setting a goal to commute one to three times per week. After you can consistently achieve success, add more commuting segments or days.

Consider Non-Traditional Gear: The discussion of weather usually leads to the next logical topic; commuting gear. You can choose the fashionable commuting threads from lots of websites, they are very helpful, but they aren’t the be-all-and-end-all of the fashionable commuting gear. When the weather takes a turn for cooler days, definitely consider out-of-the-box options offered by motorcycle or snowboarding apparel outlets, and when the mercury begins to rise, consider swim wear and yoga clothing to round out your commuting wardrobe. In areas like New York City, commuters like me endure the extremes of very hot summers and very frigid winters, so investing in products offered on these non-cycling sites can significantly add to your comfort, style, and commitment to riding year-round.

Look ahead for road hazards (e.g. potholes, sand/gravel, glass, drain grates) so you have time to negotiate around these.

Keep it safe! As a commuter, your primary goal is to arrive safely to your destination each and every time. To achieve this goal, remember that crashes are most likely to occur at intersections, or when riding too close to parallel parked cars. To avoid these types of accidents, brush up on some advanced safety techniques for bicycles.

Basic cautions that keep you safe:

  • Stay visible, never assume a car sees you, give them every opportunity to see you.
  • Signal your turns to avoid surprising a driver and getting hit.
  • Trust and verify a driver’s next move, which requires slowing down to trust that a car signaling to turn is actually turning by verifying its wheels are turning the direction it indicates.

Use hand signals: Biking in a predictable manner can go a long way to keep you safe on the road. If people behind you (other bike riders, cars, etc.) can predict what you’re going to do, they can better plan their movements around you. Just as drivers who don’t signal cause crashes, so do people on bikes. Use hand signals when you’re turning or stopping to avoid unnecessary confusion. A bent left elbow, fingers raised skywards, means turning right, while pointing your arm straight out to the left indicates a left-hand turn. Pointing your fingers down with a bent left elbow signals that you plan to stop.

Make yourself visible: Use bicycle lights when riding at night to be more visible to other road users. While the usefulness of helmets and other safety-wear for cyclists remains a contentious issue in the cycling community, the use of lights is hard to argue against. Motorists can’t look out for you if they can’t see you!

Now who’s the coolest biker in town?!

Top cycling hacks of all times that will make your biker life easier

 

The best way to get better at cycling is to ride more and train better. But there are other ways that each ride can be improved, and it's not just about getting faster.

You may not have the time to train like a pro, but that doesn’t mean you can’t reap the benefits of a little pro-level training. Try these tricks from pro trainers’ and race better than ever, no matter your riding style or goals.

Let’s ride on!

 

1. The empty(ish) stomach makes a better sleep

‘Denied fuel for five hours, your body will start burning its own fat,’ says fitness expert and author Bob Harper. That means if your dinner was at 8pm, you’ll be burning fat by 1 am.

The best pros go to bed just a little bit hungry,” says also Allen Lim, PhD, who has worked as a sports scientist for pro Tour teams and now runs Skratch Labs in Boulder, Colorado.

The lack of carbs in your bloodstream will also let your body produce the hormones it needs for better sleep.

'When you go to bed moderately hungry, you lose about a pound a week.

 

2. Save your energy 

“It’s easy to ride well when you’re fresh, but race-winning moves are often needed exactly when you least want them to occur.

Being able to settle in and do work when all the alarm bells are going off in your body is worthwhile,”  says Rob Pickels, team manager of BCS Elite Devo at Boulder Junior Cycling and lead exercise physiologist at CU Sports Medicine and Performance Center. “Doing higher-intensity efforts in a glycogen-depleted state, like the end of a ride, may help build your mitochondria. So your fast-twitch fibers that you use during higher power-output efforts become more oxidative—they burn more fat and less glycogen.

Being a better fat burner at higher intensities is a definite performance booster in endurance sports like cycling”, he says.

As sports psychologist and author of The Only Way To Win, Dr Jim Loehr puts it, ‘Toughness is the ability to consistently perform towards the upper range of your skill regardless of the circumstances.’

 

3. Freeze a bottle before a hot ride

Next time you go out for a long, hot ride, pre-freeze the liquid in one of your bidons. Leave it for the last part of the ride, by which time it’ll have melted, and you’ll have a long, cool, refreshing drink to see you into the home straight.

 

4.Squeeze fresh lime juice into your water bottles

Limes are amazing. As the flavonoids in lime juice has a proven track record as a powerful anti-bacterial agent it’ll help keep the inside of your bidons clean.

It’ll also add a zesty tang to metallic-tasting tap water, while providing your immune system with a dash of vitamin C.

 

5. Learn to ride steady

Pros spend a lot of time riding at a steady pace to build and maintain a strong foundation of endurance fitness, where you have optimum fat-burning and capillary development, says longtime pro trainer Iñigo San Millán, PhD, director of the Exercise Physiology and Human Performance Laboratory in Boulder, Colorado. “The bulk of your riding should be in ‘Zone 2,’ or at an intensity where you can have a conversation—about a 5 to 6 on a 1 to 10 scale,” he says. This intensity isn’t slow or easy; rather, it’s a steady, moderate pace from start to finish. So while it feels almost too easy when you first roll out, by the time you finish you should feel as though you’ve done some work.

 

6. Always have some duct tape with you

Duct tape is a great thing to have with you. Simply wrap a piece around your seat post or your on-board pump and forget about it until the day you need it.

It can be used to remedy any number of sticky in-the-saddle situations from patching up torn waterproofs or busted mudguards to providing an emergency fix for a slashed tire.

 

7. Save that valve cap

When changing a tire, many people get rid of the plastic valve cap that comes on the fresh inner tube, but you should absolutely hang onto it because it might save you in a tight spot. If you cut the top off, the cap can be used as a makeshift Presta to Schrader valve converter.

It’s not perfect, but in a pinch, you can use this little hack to use the air compressor at your local gas station if you get a flat out on the road and can’t quite get your tires topped off with your mini pump or CO2 canisters. It's also a hell of a lot cheaper than a proper Presta to Schrader converter.

 

 

8. Furniture polish for your frame

Not only will furniture polish give your bike a bit of sparkle, but it will limit the amount of dirt that will stick to your frame on your next ride. It's a cheaper alternative to the bike specific products too!

 

Other tips:

  • The rear tire wears much faster than the front. When replacing a rear tire, swap the front to the back, and put the new one on the front.
  • When road biking, use rimless sunglasses without ventilation holes. You need to keep your eyes from drying out, and you don't want to be looking at the top rims when you are leaning forward.
  • Thin bandannas under your helmet do an amazing job at keeping sweat out of your eyes.
  • Always carry a plastic bag for your cell phone, in case it starts to rain.
  • If road biking, wear real cycling clothes, not cotton T-shirts that get soaked, or impervious wind jackets that balloon up.