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Mastering the Ride: Essential Cycling Tips



With the warmer weather arriving, more people are bringing out their bikes to cycle to work and for enjoyment. To assist you in staying safe, healthy, and active we have provided the benefits of cycling, tips for staying safe while cycling, and tips to fit your bike!

Benefits of Cycling.

Cycling is a cardiovascular activity. Depending on your general level of fitness, cycling experience, and goal, cycling can be an easy, moderate, or intense workout. Some of the benefits are;

• Improved cardiovascular health.

• Increased lung capacity and function.

• Improved immune system due to cardiovascular training.

• Increased brain functions due to increased oxygen delivery and overall activity.

• Can improve mental health, such as decreased anxiety and increased serotonin levels.

• Reduces your carbon footprint and pollution when you bike places instead of driving.

• Helps with weight management.

• Cycling is a great family activity to get everyone up and moving.

Tips to Stay Safe.

• Wear a helmet.

• Check your bike for any issues or damage before riding.

• Wear bright, reflective clothing, especially if you are biking in the evening.

• Keep both hands on the bike.

• Be aware of your surroundings.

• Bring a water bottle.

• When riding on the roads, use designated bike lanes, ensure cars can see you, and follow the rules of the road.

• When riding on the paths, use your bell to announce your approach, follow posted speed limits, and remember paths are meant to be shared safely by everyone.

Bike Fit.

There are a wide variety of bikes on the market and the fit of the bike is dependent on your body structure and the type of riding you do. If you are unsure of what type of bike to get or how to have a good bike fit, consult a professional.

• Ensure you can stand and straddle your bike comfortably with your feet flat on the ground. A road bike with a standard straight top tube should give you about 1 inch of space. A mountain bike with a sloped top tube should give you about 2 inches of space. If you are shopping online, measure your leg inseam (the bottom of your foot to your groin) and compare it against the listed stand-over height.

• Measuring the fit of your upper body is also key when purchasing a new bike. An ideal fit should allow you to sit with your torso and hips creating a 45-degree angle, while your arms create a 90-degree angle. This can change slightly for everyone; the focus should be to find a comfortable position without putting strain on your back and being able to reach the brakes without reaching too far.

• To set your seat at a proper height, your leg should reach 80-90 percent of full leg extension when at the bottom of your pedal rotation.

If you want more information or have questions about cycling, contact one of our Health & Fitness professionals today at personaltraining@heavensacademy.com

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