Good and True Cycling

In recent years, the sport of cycling is increasingly becoming a trend, especially in urban communities that are already saturated with pollution and traffic congestion. Various cycling community is growing rapidly from a racing bike, fixie, MTB, BMX, and much more. You may include one fan of cycling activities.The experts who spoke in a variety of community forums in terms of all aspects of the media and technical.

there are following should be considered in cycling as follows:

Drink mineral water dam when cycling and thereafter. To replace the calories spent.
Exercises done gradually, intensive and regular. adapted to the conditions of the immune system.
Not doing exercises that are excessive, resulting overdose fatigue.
Mileage is advised to exercise fitness is below 20 kilometers, is recommended for regular exercise to maintain stamina as far as 15 km only and do no more than 3 times a week
Stretching to be conducted prior to cycling activity.
Mileage is done for the ideal exercise between 40 km each way. For those aged 40 years and above, the distance should ideally be reached at speeds between 22-27 km / h. For the young who could more quickly.
Condition of the body must be in a state fit while biking, sleeping elbow before.
Saddle position should be higher above the steering wheel so that when the arm holding the steering wheel, not too tense muscles and can move freely.
Legs can be stretched out straight, so that the sole of the foot touches the pedal in a flat position.
Use toe as the pedestal to get the maximum power.
Although the body in a bent position, the head should be straight forward so it can look towards the future well.
Use a safety device when cycling such as helmets and others.

The following are 10 tips that can help you cycling better and faster.

1. Cardiovascular Endurance Exercises

Cyclists remotely desperately need cardio resistance training as it relates to the ability to maintain energy and muscle performance for hours of cycling. Some types of exercise in question is Long Slow Distance Training, Pace / Tempo Training, Interval Training, Circuit Training, and Fartlek Training.

2. Strength Training Sprint

You'll often see the cyclist spur bike at high speed just before the finish whereas before the speed they are. These capabilities require training program jerking of muscles (Explosive exercise) to boost power when the sudden sprint. The type of exercise recommended is Squat and Stair running (up and down the stairs).

3. Complex Carbohydrates and Isotonic Drinks

Before the game, the professional cyclist consume complex carbohydrates are off periodically to keep them steady energy and consume drinks isotonic during the game to supply the body fluids lost through sweating.Increase Energy & Stamina And Prevent Your Body From Dehydration Here!

4. Ensure You Have The Right Type Bicycles

Whatever type of your bike, choose a suitable bike for you is very important for the comfort and efficiency of cycling. If you feel sore neck, back, knee, or numbness in hands or feet, then it could be a bicycle or bicycle component is not suitable for you. Choosing the right bike can improve pedaling efficiency and aerodynamics that makes you able to bike faster.

5. Do not Forget Stretch

Cycling involves repetitive movements that require flexibility and muscle balance are excellent. Therefore stretching before cycling is very important. Cyclists generally experienced strained hamstrings muscles, hip and chest Flexors if not stretch beforehand.

6. Cycling Skills Train Control

The cyclists are very skilled in controlling the bike. They can go smoothly around the bend, the current stable derivative, and always be aware of the various road conditions. They cycled with estimates and adherence to rules of the road. Come cycling training or join a bike club professional to learn skills to control the bike.

7. Don't Cycling Alone

Cycling with a partner or a team of very good bike to improve your cycling skills. Strategy and tactics of a bicycle team is especially important during the match. Join a bike club that suits your skill level.

8. Enough rest

A professional cyclist would be taking an indefinite enough even for the restoration of the condition of the body in order to achieve peak performance while returning back cycling. Stretching, massage, sleep is an important part of recovery of the body. Note the initial signs of your body and rest immediately prior to overtraining.

9. Cross Training When Off Season

The same exercise every day can cause fatigue conditions, stagnant and bored. If cycling is your main sport, doing various kinds of sports and other exercises while off season it is important to maintain the flexibility and muscle tone, and prevent the recurrence of injury.

10. Use costumes, shoes, and Special Helmet Cycling

For starters, the initial wear special costumes cycling will feel strange, but the costumes were created to support cycling performance. Tight costumes aim to minimize wind resistance. Striking color makes more visible on the road. Special shoes very helpful cycling cycling efficiency and improve safety. Moreover special cycling helmet law is mandatory. No cyclist is allowed to compete without wearing a helmet.

Here are five benefits that can be obtained in cycling:

1. The heart becomes healthy

With cycling heart rate will increase until breathing becomes heavy, it makes the blood circulationincrease and reduce the risk of high blood pressure, diabetes, obesity and heart disease.

2. Avoid Obesity

Cycling can burn up to 300 calories every 30 minutes. This proved to be very effective in weight loss programs.

3. Improving mood

Some research shows that cycling is proven effective in reducing stress and depression. Other than that, This activity can also help improve self-confidence and make you appreciate yourself.

4. The Agency to be strong

cycling can also increase stamina and strengthen muscles so as to maintain the balance and stability of the body.

5. Improving fitness

Cycling is a sport that is easy to do. besides it makes our bodies become fit and confidence increases.

Cycling is good for your heart: Sport cycling closely associated with increased cardiovascular fitness or health of blood vessels and heart, as well as a reduced risk of coronary heart disease.
Cycling is good for the muscles: Riding a bike is excellent for toning and building muscle, especially in the lower part of the body such as the legs, thighs and rear.
Maintain ideal waist size fixed: You can burn a lot of calories while biking, especially when it must boost faster than usual. Cycling is not only effective in helping you lose weight, but also increase the body's metabolism.
Extend the life of: Cycling is the best way to increase your lifespan. Some research shows that regular cycling activity has been associated with increasing age, even when it should be tailored to the risk of injury while riding a bicycle.
Cycling is good for coordination: On moving both legs to pedal, while second-hand steering control is a good practice to train your body coordination skills.
Good for mental health: Cycling has been associated with improved mental health.
Increase the immune system: Cycling can strengthen the immune system, as well as a means of protection against certain types of cancer.

10 things you should avoid in order to avoid hand numbness and tingling while cycling:

Wear gloves, the gloves have pads that absorb the shock of the impact of the collision to the handlebars and the median nerve in your hands.
Moving the hand from time to time, you do not have to hold at least part of the handlebars for long periods of time, this causes the median veins become wedged with handlebars surface and cut the blood supply to the hands. Another method to avoid pressure points on the veins median depending on the type of handlebars that you use, the two pictures above you can see the position of veins median and fingers that are affected by the pressure on the type of handlebars that you use, you should avoid pressure on the veins by shifting the center of gravity and surface tension of your hand to the other side of the median vein are shown in the image.
Increase your handlebars MTB handlebars or change the type of Raiser, this would shift the burden of your weight into the center of a bicycle or saddle, so that the load is distributed evenly on the saddle and legs, not on the median vein in your hand.
Bend your elbows slightly, this will reduce the pressure of your hand to grip the handlebars and also helps the absorption of shocks to your shoulder.
Shift your weight to the saddle to sit upright so relieve the pressure of your hand to grip the handlebars.
Loosen the strap on the gloves, some people laced up gloves too tight and eventually cut off the circulation to the median vein on the wrist.
Do not bend your wrists, some people bend their wrists because of bad habits, it also cut off blood circulation to the median vein on the wrist. In the picture above you see the right wrist straight when holding the handlebars and also drawing the wrist in a hyperextended position or wrist bent.
Choosing the right handlebar length, the right way to get a correct measurement, is to measure the width between your shoulders, and choose a slightly wider handlebar around 10-15 cm on each side, this helps teach your arm to relax and reduce the pressure of the hand on the handle, which also gives you more control when riding.
Check the front suspension you if you ride a mountain bike, the suspension may have been inactive since the liquid oil runs out, so that it can no longer prevent the vibrations from the road to your wrist through the handlebars.
Perform medical examinations, sometimes numb come from some health problems that you are not aware of such as diabetes, and possible dislocation ganglions median veins in your wrist. Then choose the bike size is right for you, because the wrong size will distribute your weight irregularly which could result in the load being at one point as the knees, ankles, buttocks, and wrist.

Stay healthy by cycling, and hopefully the above tips useful for you.

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