10 reasons to get on a bike in the fall
A famous cyclist proverb says, “The weather for cycling can be good or very good.” How to convince those who have a different opinion, in her rightness, when not the most beautiful autumn comes? 10 reasons to ride a bike instead of a sofa, even in a rainy autumn, presents at home.
Endorphins, that is, the hormones of happiness, do not know bad weather. If you don’t believe it, take a ride when others choose umbrellas and see for yourself. The effect of endorphins can be weakened by the effects of rain, so you should take care of the right clothes and possibly mud flaps to get the full driving pleasure of your two-wheeled friend.
Testing various solutions
Rain, mud and freezing temperatures can be considered an excellent testing ground. How to dress so that you feel comfortable? What tires should be fitted for the best driving experience? How to deal with demanding surfaces? How do you slow down depending on the weather? The best answer to these questions will be given by a trip. Each subsequent race will increase our readiness for difficult conditions.
Slim figure without exhausting diets
People are not bears to accumulate large reserves of fat for the winter. Regular cycling, even in rainy autumn, will help you stay slim and not start a new cycling season in spring by buying a new size of clothing. Better pedaling than hiding in a bistro apartment, with an appetite for the laziness that grows with meals. It is worth remembering that an hour of cycling at a speed of about 20 km / h burns about 500 kcal.
Greater resistance to infection
In the fall and winter does a cold have easy access to you? Change this by getting on the bike. When natural immunity decreases, it is worth making our immune system go up to a higher level. Regular outdoor physical activity will definitely help. If you add to this the correct diet and healthy sleep, you will bypass the pharmacy.
Many health benefits
Stronger immunity is not all, the list of health benefits of cycling is long. This is due, among other things, to the increased demand of the body for oxygen during pedaling. Capillaries that were previously inactive open up in the muscles, which leads to increased blood flow through them and, therefore, to the supply of nutrients (improved skin appearance), increasing the energy of every organ of the body, including the brain.
Cycling, regardless of the season, is also a good muscle workout. The physical force we apply to the pedals, with each press, alternates between squeezing the quadriceps femoris, the main stabilizers of the knee joints. In addition, the lower leg muscles are used in subsequent sequences of movement: the tibia and calf muscles. While riding, the muscles of the back, upper limbs and often the abdominal muscles are also involved.
In addition, cycling has been shown to significantly reduce the risk of cardiovascular disease.
Rejuvenating effects for the brain
Physical activity, such as cycling, can be a rejuvenating agent not only for the body, but also for the brain. Research from the University of Illinois has shown that the brain volume of people who exercise regularly reaches that of people three years younger after three months of training. Systematic cycling positively influences, among other things, decision-making speed, memory, concentration and learning ability.
Get a head start in the spring race
The vast majority of riders see autumn as a training period and as the beginning of preparations for the new season. When fall and winter are one big workout, it’s easier to get into top shape in the spring. However, you don’t need to be a professional to be productive at this time. Everyone can adapt the two-wheeled activity to their needs so that it brings the greatest benefits not only in the short term, but above all in the long term.
Great opportunity to try something new
Autumn can be a great opportunity to change the attachment to one bike. If, fortunately, you have more than one bike in stock, it’s time to give a chance to the one that has been out of work so far. The lover of the smooth road can shake off his “highlander” and discover the beauty of the autumn forest, fans of MTB marathons will give a new experience of cross-country or gravel and so on. Autumn opens up many opportunities.
Collective rides are always good
The change of season is not a reason to neglect your friends. Thanks to company, autumn bike rides can be as enjoyable as spring rides. A November trip with friends, topped with a cup of good coffee, tastes different. Different from May, but also good in a warm company of supporters of a healthy lifestyle.
To experience all of these benefits of cycling, don’t forget about safety. If the check-in time falls in the early morning or evening, then take care of the presence of reflective elements on your clothes. In the fall, the days are shorter and it is generally recognized as the most emergency season.
The coolest skiing spots in Ukraine are the Carpathians. There you can ride anywhere: both on the mountains and on the asphalt. Accordingly, you can ride both an MTB and a touring bike.
Of course, if you go off-road, then it is better to use MTB, but if half of the route is asphalt, then touring or warming is better. In general, the best option is a touring bike: you can ride it comfortably off-road and move much faster on asphalt.
The best time to travel to the Carpathians is from May to September. The rainy season begins in September, that is, it is more difficult to drive. But in general, you can rush there from May. until the end of November. In November in the Carpathians it is very beautiful, while it is still not as cold as in winter.
Bike Fit: how NOT to sit on your bike
Gravel, touring or MTB are the best bike options for cycling in Ukraine
Cycle directions of Ukraine
Ivano-Frankivsk. Vorokhta. Zaroslyak (ascent to Hoverla). the village of Goverla. Synevyrska Polyana Volovets
The train arrives in Ivano-Frankivsk, from where the journey begins. The peculiarity lies in the large climb, so this distance can be covered up to 7 days. To “overcome” the route, you need to have experience in cycling and at least basic physical training. If this is not the case, you can quickly get tired and not get anywhere.
“Inside” the route, you can, if you wish, make a pedestrian ascent to Hoverla, and also walk to Lake Nesamovitomu. The end of the route is in Volovets, from there. by train. Take MTB for this route.
Zhashkov. Butsk canyon. Zhashkov
Another round trip route. The beginning of the journey is in Zhashkov, from there. to the Butsk canyon and back. Distance. about 30 km one way: to go there and spend the night in the canyon, and then come back.
We do not recommend cyclists to use the Odessa highway, so the best solution is to go by train or car to Zhashkiv, and from there go by bike. The Odessa route is very uncomfortable, narrow at times, many trucks use it, which greatly complicates cycling.
Cycling routes of Ukraine: where to go to ride a bike
Sit on a bike, take a tent, and rush off for a few days or even a week. that’s great! We talked about how to implement a cycling trip abroad, and now we are talking about the likelihood of such an idea being implemented in Ukraine.
Alexey Skip, representative of Bikepacking UA, tells about the most popular routes for cycling in Ukraine.
Force yourself to roll in bad weather
This item develops stamina to a greater extent. Going out for a ride on a sunny day is a hunt for everyone, but how about a ride on a cloudy evening when it is about to rain?
If you teach yourself to take yourself out for a bike ride in any weather, it will add a lot to your karma. To this can be added the advice not to end the season in the very first cold weather. To ride in winter or not to ride is an individual matter, but autumn must be yours, before the snow settles.
Take a bike trip for a few days
One of the stages of “growing up” in cycling beginners, I consider participation in a multi-day cycling trip. It just makes you mobilize your strengths of character. for surely for the first time something will go wrong, and you will have to leave your comfort zone.
Either the bike will break down and you will need to repair it (well, if in the rain ), or you will incorrectly calculate your strength, and you will have to spend the night “under the pine tree” instead of a hotel bed. And even if everything goes according to plan, all the same, the bike trip is already a real trip, unlike the rides “around the house”, the distance will have to be overcome.
Probably, you can think of a lot of such points, but I hope they understood my idea correctly. You do not need real loads that can ruin your health, but a little stress will allow you to improve both the speed and range of your reels in a very short time.
And then the distances of 100 km per day on cycling trips will be perceived as completely normal. The body quickly adapts to such loads, and literally in one season you will achieve great progress.
This has been tested more than once by newcomers to our cycling club. Many guys came to us purely for fun, having neither bicycle uniforms, nor good bicycles, but literally in a couple of months, without much training and stress, they became on a par with our experienced Catalents.
They just skated regularly and tried to do it a little faster and for longer. One hundred kilometers by bike is just five hours of riding at a relaxed pace, taking into account the rests. Any cyclist will tell you that it’s easier to ride five hours than walking the same five hours on your feet.
But weaving is already a serious distance. Imagine: doing a hundred kilometers every day. in just ten days you will drive a thousand. Without stress and fatigue. a whole thousand! Isn’t it worth it to torture yourself a little in “training”?
Tell me what you think about this, am I right in saying that cycling is valuable for its masochistic component? And one more thing: isn’t it really easy to ride 100 km on a bicycle? Who has already skated such distances, tell us how long you went to this, and was it so difficult.
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Find your interest in riding
Some people find it difficult to keep themselves occupied for a long time, so their usual rides last no more than an hour and a half. In combination with a slow pace, no load is obtained. Therefore, I advise you to come up with a route: for example, it is very interesting to ride within your own city.
Basically, we drive a car along the main streets, without even knowing what is happening in the remote parts of the city. I got to know the city in which I live very well and its outskirts, visited places where I had never been until I got on a bicycle.
One of the advantages of this method is that even a novice cyclist can drive under a hundred kilometers without straining. Monotonous twisting along the highway tires not only physically, but also mentally, but traveling around the districts and outskirts is always interesting. You roll, stare around, and do not notice how tens of kilometers fly.
To roll faster, you need to… roll faster
Absolute evidence, for some reason overlooked by beginners. If you have already completely rolled in that you are able to drive 30 km without getting tired, then it is time to increase the pace. Do not ride for fun, force yourself to go a little faster than usual.
A heart rate monitor will do a great job here, because you can see your heart rate for sure. Keep it in the range of 140-150 beats / sec. This is just not a lot and not a little, just the zone in which endurance is being developed.
Keep in mind that the difference between the speed of 20 km / h and 25 km / h is very large, so an increase in cruising by only two or three kilometers is already a great progress. Do not get carried away, do everything gradually.
How to learn to ride a bike faster and further
I regularly talk with my readers from among the novice cyclists on the topic of travel and cycling. Very often people are surprised by the distances that I write about on the site.
They ride for several hours a day, driving 30 km, and do not understand at all how it is possible to travel 120 km a day on a hike for many days in a row. Through this, they form an attitude towards these events as to something unattainable related to sports.
Perhaps I do not often focus on one point (so as not to scare away beginners), but I believe that cycling starts from distances of 100 km and more. Are able to travel such a distance without feeling that they are exhausted. you will obey any distance on a bike trip.
But if this is a lot for you, then you will get tired on the road, and maybe you will not want to go on the next trip.
than once I heard such an opinion from people that they ride for their own pleasure. Well, rolling out 30 km a day at an average speed of 15 km / h is really a pleasure. Unfortunately, it is very difficult to combine long distances with comfort, especially in the early stages.
If a person has been rolling for many years for 20-30 km and no more, then he will never prepare his body sufficiently, and the bicycle will always be source of discomfort for him, as soon as he goes over the line a little. The first thing you should think about when you want to become one of those who travels long distances. and what you agree to sacrifice for this?
It must be admitted that there is a lot of masochism in cyclism, and it is impossible to imagine an enthusiastic cyclist who is not prone to self-torture. Just starting to ride a bike, I realized what pain and fatigue are on a regular basis.
As in any business, the cycling hobby has its own comfort zone, and if you don’t get out of it, then there will never be any progress. You can continue to ride for fun, but alas, your runs will remain the same. Even easy distances such as 70-100 km, which are covered by ordinary amateurs without getting up from the saddle, will be inaccessible to you.
For example, I fell in love with the bike because it pulled me out of my comfort zone, and not only physically, but also morally. Before my infatuation, I didn’t test my body and spirit too often. Thanks to the bike, a lot of scars appeared on my skin, and I began to find myself quite often in situations where I needed to use all my character resources.
I am sure that there are very few physical education hobbies where you really need to get out of your comfort zone. Take fitness or bodybuilding. Despite the fact that their adherents exhaust themselves with might and main with training, they do all this for their own pleasure. Their biggest problem is motivation to follow the plan monotonously and make progress.
And now compare with a bicycle lover who, thanks to his own stupidity, which allowed him to get carried away with this strange activity, ended up in a small marathon, at least 200 km.
Do you think he takes pleasure in riding this distance? Believe me, this is not always the case. A state is sure to come when the “roll” stops, and the question arises in full growth. how to live on. Unlike a bodybuilder who can just go home, a cyclist somehow needs to get home.
Ride your bike faster: sitting properly for cycling
This is where you really understand what it means to step out of your comfort zone. Not a controlled exit, as is often the case with ordinary athletes, but quite forced. What epithets do you not come up with for yourself at such moments. A cyclist is always a masochist, and only because of this he grows above himself.
These words by no means mean that my dear readers, who are in the initial stages of cycling, should prepare themselves for marathons or races. Absolutely not, I am even against it, because a bicycle is such a thing that can take health away faster than you can recover.
But I want you to understand that the slogan “No pain. No gain” is fully applicable to our hobby. If for you a bicycle is not just a means to spend two hours pleasantly in good weather once a month, then you will have to leave your comfort zone.
Your goal is not sports, but simply the adaptation of your body to slightly increased loads. I would not even call it training. just more intense riding. A little more determination and dedication.
Enjoy the discomfort
Weird advice, but it’s the salt of cycling. If you do not like to overcome yourself, if you do not like doing something through pain and fatigue, then you can hardly achieve any success on a bicycle.
But getting pleasure from overcoming is much more pleasant than enjoying a relaxed bike ride on a warm sunny day. I always say that real emotions are caused only by things that are difficult for us.
I have already forgotten to think about hundreds of comfortable rides, but I still remember in detail the marathons and hikes in which I had to get to the “moral and strong-willed”.
Do not misunderstand me, I am not calling for sports achievements. choose the load for your body. The main thing is that your pleasure should shift from a comfortable pastime to overcoming and discomfort.
Are you sweating? Okay!
All people sweat their own way, but nevertheless, almost all untrained citizens sweat a lot, even with light exertion. I have heard that for some people this is a stop factor in pokatushki. They say. he began to sweat, which means he has already exceeded his threshold, it is necessary to reduce the load. And more. you can catch a cold.
Friends, sweating is good, sweat is just beginning to be intensively produced at working pulses. This is a kind of indicator that you have reached the threshold at which you need to screw. Do not be afraid to get sick, the main thing is an unblown top layer in cold weather. Microbes do not cling to a heated body. it has been checked repeatedly.
And again. we are not talking about sports goals. For example, if you are now freely driving 30 km, then set yourself a goal. to drive 60. It’s simple, the main thing is to step out of your comfort zone a little.
Ride a bike to work. come up with a game: if in the morning you slowly (so as not to sweat) ride the distance in an hour, then in the evening try to get home in 40 minutes.
How to learn to ride a bike
If you are dreaming of getting on a bike and enjoying all its advantages over public transport or using it for recreation, but are afraid to try, you can use the following tips. They will help you overcome your fear and try your hand. Many people postpone training for later because of fear. Most are afraid to fall, and some do not want to appear stupid from the outside. However, it is worth noting that during training to ride a bike, you will have to fall, and, as a rule, more than once. But there is nothing terrible and even more stupid in this. If you take a close person as an assistant, and study somewhere in a deserted area, then the lessons will bring not only benefit, but also joy.
For training, you need a bike that is in good condition and rides well. As a safety measure, you can stock up on a helmet, gloves. You should definitely find comfortable sports shoes. Before starting practice, it is worth checking the bike and adjusting it for yourself. adjust the seat, handlebar, so that you are comfortable. You should also test the brakes to see how strong they are. After all, sudden braking can cause a fall. Take the time to find the place you want. It is advisable to learn to ride a bike on the ground, not on asphalt.
You cannot immediately sit on a bicycle seat and ride calmly, since a person does not yet have the skill to keep balance. And he is the basis for learning. Therefore, it is necessary to purchase it. It is better to do this gradually, without rushing to achieve an ideal result. For the first stage of preparation, you can allocate several days, and only then you will be able to feel comfortable sitting on the bike. What is related to this stage? First, you need to learn to feel balance. Stand next to the bike, place one hand on the seat, and start walking slowly. You are unlikely to be able to steer the vehicle directly, so it will start to go sideways. Try to align its trajectory with one hand, tilting the bike slightly in the desired direction. Over time, pick up your pace until you can keep the bike in balance with a brisk stride. This will prepare you to ride your bike with minimal risk of falling.
Then you need to ride for a while without pedaling. Just place one foot on the pedal and kick off the ground with the other, like on a scooter. There is no need to put in effort, it is better to relax and feel balance. In this case, the main role is given to the balance of the body. After that, you can get behind the wheel. The muscles should be relaxed, the arms and legs will be the fulcrum. It is enough to push off and start pedaling. You only need to go straight, looking not under the wheels, but a little further. It is very important to trust the body, which will take the right position and will maintain balance.
First you have to drive for half an hour a day. You can gradually increase the duration of your activities by devoting more and more time to cycling. Honor has it that the legs get tired quite quickly when riding, so they have to get used to the stress. You can prepare them if you start exercising before you learn to ride a bike. It is enough to stretch and do some leg exercises.
One of the most common mistakes beginners make is slowing down the ride. Fear prevents them from going fast, but this is how they create the conditions for falling. The faster the bike goes, the more stable it is, so you need to constantly maintain your speed. This does not mean that you need to accelerate, but you will have to maintain the pace. But those who control the bike well can ride slowly. You need to pedal slowly, but rhythmically, without lifting your feet from them.
Also, fear often forces you to grab the steering wheel and squeeze it tightly, but this is what prevents you from driving smoothly. You need to relax and hold it with ease. The knees should not be pressed too hard against the frame, as this can lead to snagging and falling. Legs should be parallel to the bike frame.
Sooner or later a situation arises when you need to slow down. It is very important to do this smoothly and calmly. Sudden braking is dangerous and can damage the bike. But if you stay calm, enjoy the ride and be careful at the same time, you can quickly learn to ride a bike.
Since you have reached half of your training plan, you can already overcome the 120 minute bike ride. For such a long time, you need to take some food with you. You need to eat a little, but often. every 20-30 minutes. You can consume, for example, dried fruits, bananas or something high in carbohydrates.
If the 120 minute ride is still challenging for you, plan to stop somewhere in a café in the middle of your workout. This will not only give you time to rest and recuperate, but also divide the trip into equal parts.
Solve any problems that occurred during the first week. Check tires after every ride to avoid unexpected puncture.
It is very important to maintain water balance, especially over long distances. Therefore, drink the liquid every 10-15 minutes. To raise energy levels, consume energy drinks or water filled with electrolytes and carbohydrates.
Always carry a water bottle with you when cycling
Now the really hard work begins. Start focusing on high-speed climb to a certain height, raise RPE to 7-8 for short periods.
As you climb up, it is important to stay relaxed and maintain a high pace. Yes, you’ve seen the pros almost jump out of the saddle a million times, swinging from side to side. It is important to understand that you are not them. Therefore, try to sit, lifting only in those moments when additional energy is needed.
How to learn to ride 40 km on a bike: an 8 week workout plan
It is always difficult for an inexperienced cyclist to start long distance rides. It is for such people that this plan was developed.
Stand at the bus stop, watch the cyclists passing by. And then, looking after them, I also want to get on the bike and start “drowning” in the same way. And not only quickly, but also for a long time, and so far. It happened, really?
So: to afford the above, you need 2 things:
- the below described training plan. so that somewhere in the middle of the way there is no situation “well, everything, I have arrived, give-poison-no-more-I can not.”.
The plan is written for 8 weeks, it includes both days with specific exercises and days of rest. Each week also contains helpful tips and tricks to help you achieve even better results.
Use the first half of the week to continue your climbs while increasing your pace until you peak at RPE 8. Try 3 speed climbs, taking a 5 minute break in between.
Check your technique when descending. Remember: you always need to keep an eye on the road. And also about braking: start braking even before the turn, and not already in it.
Start braking before the turn, not already in it
Focus on your pedaling technique. Try to pedal at 80 rpm, downshifting if you feel your pace is slowing.
Use one of the rest days for other activities, such as swimming or running. In the middle of the week, take a ride where you accelerate and drive at your fastest pace for 20 minutes.
Remember: pedals should be rotated, not pressed.
After four challenging weeks of training, take some time to rest and recover. But don’t forget about the bike anyway. Plus, do strength training, bike yoga, and Pilates.
Yoga will relax and relieve tension after a hard ride
The main task of the first week is to gain self-confidence and feel comfortable on the bike. Ride mostly on level trails, away from heavy traffic, and use each ride as an opportunity to check your bike settings. Make sure you ride comfortably, make changes if necessary.
How to ride a bike properly
When cycling, you should, if possible, look around the landscape, assessing possible obstacles. Pay attention to the details, predict whether you can cope with the approaching obstacles: large puddles, gullies, potholes. If you are not extreme, take the path of least resistance. When targeting unfamiliar terrain, stand or at least slow down.
Particular attention should be paid to cycling in urban areas. And although a cyclist is equated to a pedestrian, having driven out onto the roadway, he is equal in rights and obligations with car drivers. Accordingly, he should behave according to the situation.When cycling through the streets of the city, concentration, focus, the ability to maneuver, the ability to keep a lot of details in sight. from road signs to the maneuvers of cyclists like you are important.
It’s also a good idea to worry about the safety of your bike while you grab a bite to eat or visit a friend along the way. A special lock and strong bike chain will save the day. Choose stable objects to “park” your two-wheeled vehicle. Removable parts of the bike (handlebar and seat), it is advisable to take with you.
Pay special attention to bike parts so that breakdowns do not catch you off guard. If a long journey is foreseen, for example, a bike trip, (and a short one, however, too), bring along a spare camera and a pump.
It is important to pedal correctly when cycling.
Imagine the pedal is an hour hand.
In order to overcome obstacles, it is not necessary to lift the front wheel every time. Seeing an obstacle, you need to slow down, place the pedal in the “two o’clock” position. After that, sharply increase the speed and at the same time raise the handlebars of the bicycle.
The rear wheel of the bike should not be disturbed at all, lifting it high and often. To overcome the obstacle, you need to place the pedals at the three o’clock and nine o’clock positions, lean forward and simultaneously lift both pedals up. It will be not bad at all if the pedals are equipped with special clips.
The so-called “rabbit jumps”. when both wheels of the bicycle rise and then lower and go further, will not interfere with the cyclist. To do this, you need to put the pedals in the “three” and “nine” positions, strain your legs and at the same time raise the steering wheel and pedals up. This exercise requires some training. but the result will delight anyone.
During the turn, the leg, which is “outside”, must be kept straight, applying the main force to the “outside” pedal.
Particular attention should be paid to the landing. During the movement, the legs should be slightly bent at the knees, the feet should be flat. The steering wheel needs to be gripped firmly, but not with a stranglehold. The elbows are slightly relaxed. To lean forward or not is your business, remember only that the greater this slope, the lower the resistance of the oncoming air will be. therefore, the easier it will be to move.
It is also worth learning how to properly fall off the bike. no one is safe from such a nuisance. When falling, you need to group, and after reaching the ground, do several somersaults by inertia.
Enjoy your bike ride, fewer obstacles and good weather!
Correct bike setup
A significant part of the bike’s parameters require regular checks. Before riding a bike, it is recommended to measure the pressure in the wheels. It is worth changing the pressure, depending on the parameters of the track and the distance, even if the cyclist always uses the same tires.
When driving on smooth asphalt, the wheels are usually inflated to near maximum, without over-inflating, to avoid rapid wheel wear. If driving over rough terrain, it is better to use medium pump.
In this case, the deflection of the wheels should be visible and depict a “snail”.
Regular damping adjustment is another important rule. Descending from the mountains requires tight tuning of the shock-absorbing components so as not to roll over. But it is better to drive the bike on asphalt with locked shock absorbers in order to avoid wasting energy.
The cycling technique is supported by a few basic tips:
- Make full use of the shock absorbers’ capabilities. not all obstacles need to be avoided;
- Do not forget about gear shifting;
- Monitor the state of the body;
- Brake gradually: stop pedaling in advance, without blocking the wheels, gently press the brake levers to slow down;
- To be able to fall. no matter how sad it is, everyone has to fall, and it is worth being able to. at least group up and wear a helmet;
- Move very carefully around the city. you need to follow the road, as the cyclist becomes a full-fledged participant in the road traffic, and must follow the rules for driving on public roads.
Simple Start Exercises
In order to ride a bike, you need to keep balance and pedal. But don’t get on your new bike right away. Most likely, in this case, you cannot avoid falling off the bike. Better to get used to the bike and get a feel for it. To do this, you need to go to the city park (on its deserted alleys) or out of town on fairly flat paths. Training should start with simple exercises:
- First you need to learn how to ride a bike. all you need to do is walk to one side of it, keeping your right hand on the handlebars. You need to work out how the bike reacts to the turns of the arms, to the tilt of the body. After a while, you need to repeat the same with the left hand.
- The next day, you can try riding a bike like a scooter. To do this, we stand, for example, to the left of the bike, put our right foot on the pedal, hold the steering wheel with our hands and press against the frame. It remains to push off with your left foot and ride, maintaining balance. You don’t have to try to go fast. it is easier to hold the bike at high speed, but you can also fall faster. But with slow control, you can learn to better feel the bike. It is also necessary to work out the turns, at which it is important to control the tilt of the body.
- On the third day, you can start by repeating the scooter ride. And then get on the bike for real. It is better to start off by starting from the curb. Since the bike will immediately begin to move, you will only have to work out the acquired skills. by tilting the body to maintain balance and slightly pedaling for speed.
It’s great if a friend or family member can help you learn how to ride a bike. over, in this case, you need not so much real physical help (although sometimes you may need to hold the bike), as psychological support.
Proper cycling is a combination of several things. The first factor is the configuration of the bike. the correct fit and the size of the frame. the lion’s share of comfort depends on them. Further, for each track, you should select your own shock absorber settings and wheel pressure. And the third important component is riding technique. this is pedaling, and riding style, and skills to overcome obstacles and even the ability to fall. In the sum of these three factors, proper riding is born, which brings great pleasure from cycling.
Rider position and frame dimensions
When choosing a frame, it is important to select a steering wheel in shape and position. For professional road riding, choose a handlebar curved like a ram’s horns. Preference for sporty driving is given not so much to speed as to aerodynamics.
For cross-country, MTV and rough terrain, choose a straight steering wheel, since the emphasis is on both legs and arms. On top of that, the bike is easier to handle with a straight bar. Particular attention is paid to the grip. they choose grips with a diameter that allows you to completely cover the steering wheel. Grips that are too thick will not work. Also, the steering wheel is chosen according to the width. Hands should be comfortable. The wrong choice can provoke tunnel syndrome and rapid fatigue.
Frame dimensions and position
There is a lot of talk about the selection of a frame by height, and we must not forget that simply “taking a ride” someone else’s bike can hammer your knees in a day or walk with a sore back for several months. Choosing the right frame and using the right fit when driving on the road.
Pay particular attention to the steering wheel. Allocate a sporty fit with low handlebars in the style of “ram’s horns”. it is for professionals and driving on the highway. The main thing in a sporty landing is aerodynamics, everything is sacrificed for speed.
Standard fit with both legs and arms. standard on MTB, XC and rough terrain. straight handlebars allow for safe handling. The main thing here is the grip. the grips should be of such a diameter that the handlebars are completely covered and not too thick. Separately, the steering wheel is chosen in width. it should be comfortable for the hands when resting on them. otherwise the muscles of the arms and shoulders will quickly get tired and there may even be a tunnel syndrome, which many people sitting at the computer suffer from.
The basics of cycling techniques for beginners
Knowing how to ride a bike and doing it right are two different things. Often, beginners do not know about this, becoming covered with bumps, abrasions and bruises for many years. Imagine their surprise when it turns out that the technique of cycling has long been studied and described by their predecessors and colleagues.
How to train before traveling 100 km
Of course, you can not give a damn about preparation and take “right off the bat”, but this is your health and you decide.
There are several basic rules that it is advisable to adhere to:
Of course, you can not give a damn about preparation and take “right off the bat”, but this is your health and you decide.
How to travel 100 km by bike?
Sotochka is a psychological mark for many who get on a bicycle, a fundamental mark that one wants to overcome. And although it seems that this is a lot, in fact it is quite a working distance, which does not present any special difficulties to drive. But you shouldn’t assume that you can just sit on the newly acquired bike and ride a hundredth, although some do it 🙂 Personally, I drove the first hundred somewhere in the second year of more or less active skiing, and I’m not ashamed of it 🙂
Although it can seem like a daunting goal to cycle 100 km on a bike, breaking your bike training into a series of incremental distance gains over 2-3 months makes things a lot easier. It should be remembered that such a distance is stressful for the body, and the body experiences less stress from the loads that it receives in small amounts on a regular basis. Also, do not forget that your adventure will increase the load on the joints, so if there were problems with them, it is better to moderate your ambitions. recovery can be long.
What to take on a 100 km bike ride?
In addition to the actual training of your body and spirit, you should not forget about the “iron”, as well as fuel. 100 km is a long distance and, most likely, you will be driving outside the city. Anything can happen on the road, so it’s best to prepare for major troubles. In my experience, technical problems break psychologically much more than the load itself.
There are times when the patch does not want to be glued. it turns out that at a temperature of more than 35 degrees, the glue did not set.
The list turned out to be quite impressive, but far from complete. I have highlighted the most important. If any of the points is not feasible for you, then ride in a group with other cyclists. this will not only allow you to get to know other people better, but also avoid unnecessary risks. No acquaintances with whom you can go? This is why Pokatukha was created. look for the nearest bike rides in your city and join other people!
How to get on a unicycle
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Learning to ride a unicycle is not easy, but if you master the principles and practice it, everyone can do it. But in order to learn how to ride a unicycle, you need to learn how to sit on it.
- When you start to get a couple of pedaling turns, try to ride without leaning against a wall. The less you get used to the wall, the better the ride will be.
- To turn, turn your shoulders in the direction you want, but before that, you need to be able to ride straight for more than 5 meters. You just need to shift your weight a little. This movement comes with experience. You can use your hips to turn sharply.
- Riding in the evening is more difficult, but people will not bother you. Try to find a lighted basketball or tennis court.
- Most people associate unicycle with clowns and juggling, but you can do much cooler things by off-roading or driving around town and performing tricks.
- Try to find like-minded people. It is easier to learn together and more experienced riders can share the experience with you.
- If you are riding along a wall, lean alternately with your right and left hands to train your body to keep balance.
- Unlike a bicycle, you have to keep your balance in all directions. Keeping the balance of falling left and right is easy if you know how to ride a bike, but back and forth is more difficult. The balance in this direction must be maintained by controlling the position of the body and the speed of rotation of the pedals. Move your torso slightly to the side where you want to go and catch yourself with the pedals. When you accelerate, you can straighten up and drive smoothly. Don’t overclock.
- Look straight ahead and slightly downward. If you look down, your weight shifts back and you cannot balance properly.
- Learn to ride on level asphalt or concrete in an area with no traffic. It’s much easier than driving on grass, sand, gravel, etc.
- One of the biggest problems with the unicycle is the lack of speed. Your legs will be very tired, but you will train them.
- Many people think that unicycle is more dangerous than a bicycle, but this is not right. On a unicycle, you always need to keep your balance, but if you start to fall, you can jump in any direction. But there are two things to watch out for in order not to get damaged:
Always wear shin protectors. If you are a beginner, you will often get kicked in the shins with pedals, which is very painful.
- Tie your laces well, if they get tangled in the pedals or hub, you will fall.
- Do not jump on the unicycle until you have learned to ride confidently. You can fall hard.
- The crank axis is located very close to the foot and very often beginners hit the crank with a bone, knocking off the skin. Figure out how to protect this area to avoid permanent injury.
- If you fall forward, let the unicycle fall; if you try to pedal faster, you will fall forward.!
- Don’t be afraid to fall. 9 out of 10 times when you fall, you can simply get off the unicycle and stand on your own feet.
- If you accelerate faster than you can pedal, you will fall forward. If you drive too slowly, you will most likely fall backwards.
- Wear a helmet and knee pads with shin protection.