Enrico Gasparatto Fan

Steve, The Bike Dude

Pages

How Cycling Can Help You to Lose Weight

by

While other people use cycling for several reasons, using the method of cycling to lose weight is undoubtedly one of the most popular purpose on why people cycle. Some riders think that just because they cycled a few times a week; they’re entitled to eat whatever the hell they want. The truth is, if you really want to lose weight, it’s significant that you put your attention strictly on your diet and exercise.

So why choose cycling as a method to lose weight? What are the benefits of cycling to your body and entire well-being? Below we will list some of the most common advantages of cycling.

  1. It’s very convenient and inexpensive. You don’t need a coach or a trainer just to teach you how to cycle. You can do this activity on your own. No need for that gym membership card as well, you can just buy yourself a nice bike then you are good to go.
  2. You lose unwanted fats and calories as your heart rate increases. It depends fully on the person, but an hour of cycling can help you lose weight between 150-1000 calories in just an hour.
  3. eco-friendlyOwning a bike and using it is eco-friendly. Using it is strongly suggested by environmentalists.
  4. You build endurance, strength and muscles as you cycle. You build your calves, glutei, quadriceps and hamstrings, mainly.
  5. Around 40 million in America uses bicycles. You can make cycling as a way to socialize and meet other people who like cycling as well.
  6. As you cycle longer, your lungs and heart transport more oxygen into your system which is one of the main key to achieve fitness.

How to Pick the Ideal Bike

bikeAnybody is allowed to ride a bike; there are several types of bike to choose from like road bikes, mountain bikes, hybrid bikes (a combination of road and mountain) and many more. If you’re only starting to use your bike to lose weight, it is suggested to start off gently then progress as the time flies. Try riding around your neighbourhood at first but make sure to drive on paved roads. Once you think you’re capable enough of riding longer distances, then you should go try signing up into cycling events.

But focusing on cycling isn’t just enough to achieve your goal body weight, it is also suggested you eat right and well. Below we will give you tips to lose weight in addition to reaching your goal while

  1. Never forget to eat your breakfast, especially if you intend to ride longer distances. The thing is, if you miss it, your body will only hold on to your fats instead of burning them. Your breakfast doesn’t even have to be a heavy one; you can start off by eating toast with peanut butter or drink a yoghurt fruit smoothie. Always remember, starvation isn’t the key to losing weight.
  2. vegetablesEat more protein and vegetables. Rather than consuming a bunch of supplements, it is much better to get proper nutrition from actual foods. Not only it will make you feel a lot better but your body absorbs these better.
  3. If you’re riding longer, it is recommended to eat healthy snacks while on the road. It has been proven to help cyclists improve their performance. Also, this will keep you from over-eating after a long ride on the bicycle.
  4. And last but not the least; treat yourself at least once a week. Not eating the food you want will only make your cravings worse that may lead to overeating. So it’s okay to reward yourself for the work you did all week, just make sure you do it with proper self-control.

Cycling Injuries – Know What’s Causing It

by

Cycling is a good alternative as a means of transportation and exercise. It’s convenient, cheap and eco-friendly. Not to mention, it’s a very effective cardiovascular exercise that helps reduce the risk of stroke or heart attack. But just like any other good thing, cycling has downsides to it: Injuries.

Did you know that you are more likely to harm yourself by hitting an immobile object than having an accident because of another vehicle? Yes, most cycling injuries are because of the cyclist himself. Whether you’re a pro or just a regular biker, it’s important to be aware of this matter to avoid cycling injuries.

Most Common Reasons of Cycling Injuries

  1. Numb/Tingling Foot– is one of the most common complaints when biking. Too tight and too narrow shoes are usually the cause. Also, numbness of the foot can also be due to added pressure in the leg which results to nerve compression, also called as ‘chronic exertional compartment syndrome’. It is best to choose your shoes carefully and adjust them according to your comfort.
  2. Back and neck pain– Most cyclists experience this when they remain in one position for a long time. The easiest to prevent this is by stretching your neck and shrugging your shoulders. An improper form may also develop into injuries. For example, the handlebars are low; the rider would have to curve their backs resulting strains on the back and the neck. Stretching on a regular basis will maintain flexibility in your back and neck to sustain their proper form.
  3. Head Injuries– One of the common injuries by cyclists. This injury could go from mild injury to a serious traumatic brain injury. So it’s best to wear a helmet all the time as it helps reduce the risk of getting an injury by 85%. Most states do not have a law to use helmets when biking, but the police and health professional strongly suggest it.
  4. Knee Pain –Just like the ones written above, knee pain is also one of the most common injuries by cyclists. Iliotibial band friction syndrome, quadriceps tendonitis and medial plica syndrome are just three of the many common knee injuries when cycling. Putting edges beneath your shoes and regular stretches for your knees may help prevent these injuries.
  5. Genital Area Problem–Male usually complain about this as they feel pain or numbness in the genital region. The cause is usually from compression of the blood supply flowing in the genital area. Altering the tilt of the seat, buying a wider seat, using padded shorts when cycling will help relieve the discomfort.

If you use a bike as a mean of transportation, one of the best ways to prevent injuries is to follow the basic common road rules. Always remember:

If available, always use the roads for bicycles.

  • At least be a meter apart from other cars
  • Make your turns predictable, it’s best to try using your hands to the signal.
  • If you’re on a road where people walk, use your bike bell to warn them.
  • Never use the wrong side of the road and cross when there’s a red light.
  • Wear vivid colors on the road, some drivers have a hard time spotting you when wearing dark colored clothes.
  • reflectorInclude reflectors in your bike to heighten your visibility during night.
  • At least prevent wearing headphones/earphones while on the road so you could hear what’s around you.
  • Have a regular check-up for your bike to make sure it’s in good shape. Make sure to lubricate the cables and chains, also check the gears, bearing, tires, bolts and nuts.

What It Takes To Become a Pro Cyclist

by

Cycling has evolved as an upcoming and coming American sport in the past twenty years. A lot of professional bikers, including Lance Armstrong, George Hincapie and Greg Lemond, have contributed enormously to the cycling sport in the United States. They’ve inspired riders to hop on their bikes in the hopes of taking part in one of the most competitive big stage cycling event in the globe: the Tour de France.

Cycling can create confusion to those who don’t understand the sport, let alone not being aware of how to take part in a race. Here are some steps to help you race and things you need to accomplish to move up the ranks to be a pro cyclist.

Getting a Bike and Practice

The first thing you need is to have a bike to race on. You can borrow one from a friend or purchase a new one from a store. After getting your hands on a bike, you can start riding. If it’s your first time to ride on one, you’ll need a lot of time to train and learn tricks to bike effectively. Once you’re comfortable dealing with the bike and your body is used to biking around for a few hours, you’re now cleared to be part of a bike race.

Obtain a License

In the United States, cycling is managed by the USCF (United States Cycling Federation). This organization keeps track of cyclists via a licensing process. They also sanction races all throughout the country. If you intend to race, you’ll be required to pay for a yearly license (costing around $50 to $70), or you can purchase a one-day license for a certain race. If you’re aiming to do several races per year, it’s recommended to go for a yearly license. License costs cover all insurance costs in cycling races, so if you happen to have any medical needs or issues, you’ll be covered.

Bike Racing and Categories

After you’ve bought a yearly license from the USCFY or a one-day cycle race event, you can now race. As a beginner, you’ll be placed at the Category Level 5 level. The USCF will indicate the steps you need to achieve before landing the pro level. In every step, the competition becomes more difficult, racers are longer, and cycle groups are bigger.

At present, there are 5 categories for cycle racing: Category 5, 4, 3, 2, and 1. To move you way through the categories, you need to acquire enough points and post satisfactory results to successfully approve your upgrade request with USCF. This process can be accomplished over the internet via their official site.

After making it through the first four categories, the difference between you and the pro cyclist is the paycheck. This is the aim for those who are at this level. Cycle races are faster, extensive, challenging, and a lot more competitive than any other category. At this time, you’ll likely need a coach who will help you train 20 to 30 hours weekly. If you continue to succeed at Category 5, your chances of landing a Pro Tour UCI rider contract are high. By then, you’ll see yourself racing in Europe with some of the best pro cyclists in the globe.