CYCLING IS A GREAT SPORT

What Is Your Speed

pub-8348084515547660

Dummy Cycling Beginners Guide

Everyone starts from beginner level and progress according to different fitness levels and abilities for reach the intermediate and advanced stage. However, during this process, the understanding of the basic techniques and the proper gear required for the particular sport is very important.

This article is to provide the basic information you need to know, as a beginner. After going through this guide, you can start your security routine bike!

Things to consider:

1. Basic clothing and gear:

Get a bicycle:

As a beginner in cycling, you must first decide to get the right kind of bike. There are three main categories of bicycles, namely, the road bike hybrid bikes and mountain biking.

- Road bike is light loaded with narrow tires, providing a high speed. It is suitable for insurance brokers, perfect for fitness riding, bicycle riding, and racing competitions such as cycling and triathlon races.

- Hybrid bike is a combination of lighter and wider tires, suitable for beginners enjoy leisure riding on the road. Can be used as regular transportation, riding fitness, travel and competitions for the beginner.

- Mountain bike is heavy with larger tires, ideal for driving off-road and track events and the gym.

Next is to ensure the correct size of bike that suits the person, as everyone has different human anatomy. Size moto affects comfort and is essential for effective cycling and injury prevention. The bicycle assembly service is available in major bike shops and the price ranged between fifty and a couple of hundred.

Getting a helmet:

The helmet is essential to absorb the impact on sight. Although not a mandatory rule to wear a helmet on the road today, it is good practice to use it for personal safety. There are many types of hull:

- Route of the hull is designed for the purpose of aerodynamics with a more clear and more. The cost can be quite expensive.

- Suburban sport helmet is more affordable and good for leisure passengers. It is designed to protect low cost and has a rounded shape.

- Bicycle Helmet mountain is more difficult as it provides greater protection due to dangerous terrain cross-country cycling.

There are also different sizes to choose from, and generally to an appropriate helmet is sitting straight and slightly above the eyebrows. Should not wobble when you shake your head, but allow a slight movement tight leash.

To wear:

Cycling in our hot humid climate requires light and comfortable clothing. To ensure a comfortable bike clothing that includes:

- A light and comfortable cap that is not too loose. At this stage, a cycling vest is not necessary, unless you want to look like a professional.

- A pair of socks with padded seat is preferable to a loose fit, providing the cushioning effect of the stock due to the constant position sitting.

- A pair of sports shoes and socks is good enough for a beginner.

Other gear (optional):

- Headlight and rear (preferably all the time), for safety and visibility to other users.

- Support for water bottles.

- Speedometer for continue the cycling speed.

- Heart Rate Monitor to track the performance of the heart rate.

2. The heating and cooling

Static stretching before exercise is no longer valid based on recent research. However, there are still coaches and trainers old school practice this method. It is not difficult to understand why static stretching is not preferred, if we understand the purpose of heating. Making warming prior to cycling is to prepare the body for real action, for the education of core body temperature as well as all the joints and muscles ready to activity.

Static stretching is performed by holding a stretching specific muscles without movement. Therefore, it creates no joint movement or increased body temperature, which is essential to prepare the body for cycle process.

The heating is done properly dynamically, which involves stretching and muscle activation. Some examples of the dynamics of warming include swinging the front leg and back and side to side or twisting the trunk, rotation of the shoulders, knees high step on the field, bike or simply relax in a very easy pace. There has been no specific research to support the duration of a warm up session should last, a generic 10 minutes is good experience.

After bicycling, a static stretching cool-down period is encouraged. First, it helps the body to cool for recovery, and can stretch that work to lengthen muscles to normal flexibility.

Both sessions dynamic heating and cooling are crucial for effective cycling, prevention injury and recovery.

3. Recommended training:

Start slow and easy at the beginning and choose a plain. The distance and duration of the rookies will depend largely on the ability of the individual. To get an aerobic benefit, make at least 30 minutes or more times for 2-3 weeks. At an average speed of 25, an estimated distance of 10 km can be achieved in 45 min. It can take several weeks to several months (based on individuals) are well suited and ready for higher intensity (faster) or the longest distance.

In addition to performing real bike, strength training in the gym is important. specific strength training helps strengthen and tone, especially the lower extremities. Some examples of strength training are spinning on the bike Static, perform squats and other exercises many legs, trunk, and exercises to strengthen the lower back and core stability. This is crucial for muscle "Power, strength and endurance to sustain a continuous cycle on the road.

4. Cycling Ethics:

All sports require the execution of ethics to ensure the security of the person and others. A lot of elite cyclists can share the same route with beginners, so Therefore, learning of the ethics of the road is very important. Ethics as keeping the left lane to the slow cycling faster than cyclists overcome right, power bicycle lights, respect to traffic, lookout for other road users, reduce cornering speeds ... etc.

Ultimately, you want to have a safe environment to enjoy our sport with other travelers / athletes.

5. Places to go:

There are many places in Singapore for beginners, as the connectors around the island park, park on the East Coast and West Coast park. More may be on the road!

There will be more to learn about cycling on the road, but as a beginner, this information must be sufficiently important to ensure a safe cycling pleasure!

About the Author

Angelin holds a Sports Science Degree (ECU) and Strength & Conditioning Certifications (NSCA/ASCA), with years of experience in Fitness. She walks the talk and delivers Personal Training, group's workshop as well as Corporate Workshop's presentation. To know her background, visit www.fitness-solution.sg

Read more: http://www.articlesbase.com/fitness-articles/right-ways-to-weight-less-2708606.html#ixzz0rpPwXZxP
Under Creative Commons License: Attribution

The Bike Insurer 'Baggy Trousers' Advert