Whether it’s from a crash, overtraining or from poor bike fit, the injury is a piece of the cycling sport. It’s one of the primary reasons why riding a bike can be a testing movement. Although a few injuries are difficult to avoid, there are a few things each cyclist can do to prevent injuries. Below are some of the most common injuries in the cycling sports and how you can prevent them.

1. Achilles Tendonitis

Achilles tendonitis that often results from inflammation and it should not be confused with Achilles tendon rupture, which is a great deal more painful and sudden injury that requires prompt medical attention. Different causes of Achilles tendonitis are poor bike fit and ill-advised position of shoe cleats.

Back in your training and use ice to cool down the inflammation. Ibuprofen is additionally suggested for their anti-fiery properties. Be that as it may, for Ibuprofen to work, it must be available in your system for continuous days. Taking it just when you have pain won’t assist with the inflammation.

Lowering your seat and ensuring that your cleats aren’t pushed the distance forward towards the toe will level out what muscles you’re utilizing to pedal. Permitting the foot to dorsiflexion (toe pointed up) during the bottom bit of the pedal stroke can facilitate the tension on the Achilles, permitting the tendon to have required periods of rest.

2. Neck Pain

Pain in the neck often includes tightness or trigger focuses in the upper trapezius muscle, which starts at the base of the skull and keeps running along the sides of the neck to the shoulder. These muscles ordinarily become exhausted during cycling from holding the weight of the head and safety helmet in extension for long periods of time. Different causes of neck pain incorporate bike fit and straining the shoulder muscles while riding.

It is advisable that you should follow ​a gymnastics guide and incorporate neck and shoulder exercises to your strengthening routine in the offseason. Shoulder-shrugs, columns and button tucks (stretching of the neck extensors) are great exercises to begin with. Similarly as with all injuries, if you are uncertain of your illness, it is best to consult with a specialist if pain is extreme or becomes more regrettable with time. Be brilliant and listen to your body.

3. Patellar Tendonitis

Found just underneath the kneecap, tendonitis of the patellar tendon is normally caused by taking a load off that is too low or from riding too long utilizing huge apparatuses. Because of this, the gluteal muscles aren’t being used and additionally they ought to be. Therefore the quadriceps muscles become overworked and exhausted, leading to tendonitis in the tendon.

If the seat is too low, you can raise it as it will likewise use more hamstring and gluteal muscles, taking a portion of the strain off of your quadriceps and the patella tendon. Pedal mashers use a greater amount of the quadriceps muscles instead of joining other of the body’s biggest muscles bunches used when pedaling in circles. Incorporate the quadriceps, the hamstrings and the gluteal muscles to avoid any one muscle gather from getting to be distinctly exhausted.

4. Broken Clavicle or Scaphoid

These bones are mostly broken during a crash. The clavicle (collarbone) and the scaphoid (carpal bone on the thumb side of the hand) are the powerless focuses that absorb impact when the arm is stretched out to support during a fall.

These types of injuries require prompt medical attention. It is normal for a broken scaphoid to go overlooked because it is so little and the pain is not as debilitating. This can be perilous, as blood supply to the thumb can be seriously impaired, leading to avascular necrosis (passing of the bone).

As much as it may be hard to avoid a broken bone, the general tip when tumbling off your bike is to keep on holding onto the handlebars. This gives your whole body a chance to absorb the hit to the ground as opposed to only two bones in your outstretched arm. It can be instinctual to connect with the hand, which is the reason these injuries occur so often. Recalling this tip may keep your hands on the bars where they belong, notwithstanding during a spill.

5. Saddle Sores

A saddle sore is a skin disorder caused by long hours in the saddle because of the friction of your sit bones against the seat. Old shorts and having your saddle too high are additionally regular causes.

Lowering your saddle can prevent less side-to-side movement of the pelvis, which can cause excessive friction against the seat. If you’ve had a bike fit and your seat is at its legitimate height, utilizing a chamois cream can facilitate the discomfort of your skin rubbing against the saddle, especially if you move around on the seat a considerable measure during long rides. Ensure your face cloth shorts aren’t excessively old and are providing enough cushion from the insert can likewise prevent saddle injuries from occurring. Similarly as with whatever else, cycling shorts involve preference. When you discover a pair that works well for you, purchase a couple of extra pairs and rotate them. It’ll make them last longer as well.

6. Lower Back Pains

Bike fit and long hours in an aggressive riding position are the real guilty parties leading to lower back pain from cycling. Excessive flexion in the lumbar area of the spine can lead to more genuine conditions including nerve entrapment and sciatica, which require medical attention.

A decent core-strengthening regimen ought to be a piece of each cyclist’s routine, especially in the off-season when less time training is spent on the bike. Cy​​cling often over looks core muscles like the gluteus medius, the transverse abdominus and other littler muscles encompassing the pelvis.

Because the spinal segment inserts into the pelvic bone, having feeble muscles can prevent cyclists from generating the sort of power from the core expected to sustain long efforts in an aggressive riding positions. This can lead to pain in the lower back by forcing supporting muscles to compensate for the shortcoming of others. Strengthening the core will help cyclists to maintain these riding positions for longer periods of time while likewise expanding balance and power.

Do you want to try out biking? Whether it’s for recreation or competition, riding a bike can be a fun and rewarding experience. The first thing you’d want is to look for the best bike for you, but with so many bikes to choose from, how do you know which one to get?

Many people new to biking assume that getting a highly-recommended bike is good enough, but you need to make sure that you’re riding one that “fits” you. Instead of asking what’s the best-selling bike, you should be asking “What Size Bike Frame Do I Need?”.

The Importance of Getting the Right Size

If you ride two bikes of the same brand and model but with different frame sizes, you’ll immediately notice the difference in terms of how they handle. The one with the right frame size will feel much more comfortable to ride.

However, comfort is just one of the many benefits you can get from getting a properly-sized bike frame. A properly-sized bike will let you have better control over it and reduce the chances of slip-ups and ​injuries. This is very important in more technical kinds of biking, like mountain biking or trail riding.

On the other hand, riding a bike with the wrong frame size can be a dangerous (and tiring) experience. Just steering with the handlebars will feel awkward or you may not have enough elbow room to make tight turns or pedal properly. This may seem like a minor bother at first, but it will be a big issue over time.

Via keyassets.timeincuk.net

To make matters worse, riding on a poorly-fitted bike can also have long-term effects on your body. Some of these include back and joint problems and muscle pain for straining to compensate for the awkward frame size. That means frame size is more important than other factors when choosing a bike.

Where to Start – Match the Bike to the Riding you Intend to do

The first thing you should ask yourself is what type of riding you plan on doing. For racing, it’s likely you’ll want to achieve an aerodynamic position so a long top tube and short head tube will help, but for endurance riding or touring a more upright position with less reach will be more suitable.

If you don’t know which style of bike is suitable for where and when you ride, have a look at the guide below detailing some different styles of bike and their intended use:

• Road Race Bikes – Racing geometry giving a long, low and aerodynamic position. Quick handling and focus on bottom bracket stiffness and translation of power to the road. Best suited to tarmac/asphalt roads only and for competitive events such as criteriums.
• Endurance Road Bikes – More upright geometry with shorter reach, aimed at providing improved comfort compared to a racing bike during sportive and gran fondo events.
• Touring Bikes – These feature the same drop handlebars as an endurance road bike but have greater clearances for wide tyres (28-30mm), mudguards and mounts for panniers etc. Often have v-brakes for better stopping power when fully laden with bags.
• Hybrid Bikes – A crossover between MTB and road bike. Flat bars, upright position, slick road tyres and powerful brakes. Ideally suited to city riding on tarmac and footpaths.
• Mountain Bikes – Designed to tackle off road conditions, generally feature front suspension and many models offer rear suspension as well. Disc brakes for maximum stopping force. Great off road but noticeably heavier and slower on tarmac than other styles.
• Cyclocross Bikes – Road race geometry, knobbly tyres (typically 35mm) and smaller gearing. Faster alternative to a MTB in light off road conditions. Many models now feature disc brakes.
• Triathlon/Time Trial Bikes -Designed specifically for maximum speed on tarmac roads. Forward aerodynamic geometry, aero bars and deep profile tubing. Great on fast open roads but can be less versatile and have poorer handling in built up areas.
• Single speed/Fixed Gear Bikes – As the name suggests these bikes have only one gear and may or may not have a freewheel. Because of this they are best suited to flat or undulating areas. Low maintenance makes them great for commuting.

If you are unsure what type of riding you plan to do or are just starting out then the best approach is not to buy anything too extreme in either direction and with as much adjustability as possible; avoid integrated seat-posts and stems for example.

How to Check For the Right Frame Size

If you check out bikes for sale, you’ll notice that most of them list their frame sizes as S,M,L, and even the occasional XS/L. However, it isn’t a reliable factor since different bike vendors have various ways to categorize their bike frames. An S-sized frame on one brand may be an XS for another.

A more reliable indicator would be showing the measurements of the seat tube and the top tube since you have exact figures to let you compare it to your body measurements. If you want more accurate estimates, short of actually trying the bike, look for the seat tube length and the top tube length.

All these Bike Companies use Different Measurements, What do They Mean?

Spend any time reading bike brochures or scrolling through websites to find a new ride and you will notice that bike companies all have their own, unique way of measuring bike sizes. As a customer, this can make your job very confusing!

If you are struggling then the best measurement to use when comparing different brands is effective top tube, this is the horizontal distance between the top of the seat tube (not including seatpost) and the center of the stem cap. Typically you have much more adjustment available with saddle height than reach (determined by stem length) so getting the effective top tube measurement as close to optimum as possible is of great importance. If you want to learn more about the different measurements bike companies quote, then the video below covers the most common ones:

Getting the Right Bike Height

The seat tube is the vertical tube that also holds the seat. The longer the seat tube length, the “taller” your bike is. Have it too high and getting on and off the bike will be difficult. Have it too low, and you have a bike that may feel too cramped.

Via surlybikes.com

With a proper tube length, you’ll have enough room ​to not feel cramped, but close enough that you can steer as much as possible while keeping both hands comfortably on the handles all the time. This is vital for managing trails with sharp curves, where you need all the maneuverability you can get.

Making the Choice

Once you determine the ideal measurements, check out the bikes size chart. Look for the right frame size that’s closest to your ideal measurements. It’s normal to find frame sizes that only get one measurement right; fortunately, you can compensate for it by making adjustments to the saddle.

Via proteusbicycles.com

If you’re still having trouble figuring out the right frame size, you can always try asking for a test ride. Try out two or three different frame sizes (the ones closest to your ideal measurements) and see which one gives you the most amount of comfort and control and make the adjustments later.

Speaking of adjustments, you should always go for a slightly smaller bike frame if there’s no exact fit; making adjustments for a smaller bike may require nothing more than adjusting your saddle, but a larger frame could have the lowest saddle height and still feel too big.

How it Feels is the Best Test of All

You can spend hours and hours carefully studying size guides and geometry diagrams but the best test of whether a bike fits you is to simply jump on and see how it feels to go for a ride. If you have lot’s of cycling buddies then ask to try out their bikes in an exchange for a beer and see how you get on. If you have a bike shop nearby then go and explain that you are unsure what size bike to go for. Most shops have demonstration models and will be happy for you to try them out, even for a couple of days in some cases, especially if it might result in a sale.

I Seem to be Between Two Sizes, What Shall I Do?

Unless you’re having a completely custom frame made for you, there is always a chance you will fall right between two sizes from a manufacturer. If this is the case then the general rule of thumb is to plump for the smaller of the two. The handling of a bike will be affected less by lengthening the saddle height and stem length, as opposed to reducing them.

More than Size

To make sure your bike fits you better, you can also consider upgrading the saddle, handlebars, and pedals for better comfort:

• The saddle should be broad enough to provide support but not too wide that it would cause chafing on your inner thighs.
• The handlebars should be comfortable and let you keep a firm grip at all times, especially when turning.
• The pedals should turn smoothly and grip your shoes properly without being too large or too heavy.

Via sheldonbrown.com

​Final Word

Follow the tips above and you can avoid the enviable situation of having a brand new bike that just doesn’t quite feel right, and remember:

• Think about the type of riding you’re going to be doing before deciding on a bike
• Consider how well your current bike fits as a starting point
• Standardise bike measurements using stack and reach if possible
• Try out as many bikes as you can and listen to your body when doing so
• If in doubt, slightly small is preferable to slightly too large

Do you want to try out mountain biking? Riding on off-road trails on a bike can be a rewarding experience, but you need the right bike for the job. One of the most important things you should know when choosing a mountain bike is the frame. Should you go for a hardtail or a full-suspension bike?

1. Design

A hardtail mountain bike is a type of bike that features a solid frame (the “body” of the bike). It gets its name from having a rigid rear part – the part where the rear wheel is attached directly to the frame. Hardtail mountain bikes feature a suspension front fork to help manage road bumps.

A full suspension bike feature the same front fork suspension, but also has a rear suspension for an even smoother ride. This is made possible by breaking up the frame into two parts: the front triangle and the rear triangle. These parts are joined together by pivots and are limited by a shock absorber.

At first glance, the full suspension bike’s more complex design may give you an idea that it’s a straight upgrade to the hardtail bike in terms of performance, but there are actually times when the hardtail bike is the better option.

2. Uphill Climbs

A huge part of mountain biking is travelling up inclined paths. Beginners may have to deal with just a few bumps along a road trail, but more experienced bikers frequently take on more challenging uphill climbs with a more irregular terrain full of jutting rocks or tree roots.

Because of its rigid frame, a hardtail bike can efficiently transfer the rider’s pedalling power straight to the rear wheel. All that energy is properly used to accelerate and maintain high speeds. This gives the hardtail bike an edge over a full suspension bike on more manageable terrain.

Via stepbystep.com

A full suspension bike’s ability to keep the rear wheel firmly planted on the ground makes it easier to navigate obstacles. Also, by absorbing the shock from riding on rough terrain, a full suspension bike makes it easier for a rider to stay in place – no need to worry about getting bumped off your seat!

3. Downhill

Uphill climbs may seem like the most difficult part of mountain biking, but downhill rides are anything but easy. You’d think it’s just a matter of pulling your brakes to control the speed, but managing descents with a hardtail bike and a full-suspension bike may feel like night and day.

The full suspension bike wins out over the hardtail in this aspect of mountain biking. Riding downhill is faster, and hitting a bump on the way down can knock you off-balance. A full suspension bike absorbs most of the shock and provides better handling, which allows safer, faster descents.

Of course, that doesn’t mean you should completely avoid hardtail bikes. Riding a hardtail requires a rider to condition his legs in order to compensate for the lack of suspension. Because of this, some riders claim that using a hardtail can make you a better rider in the long run.

4. Maintenance

Of all the kinds of cycling popular today, mountain biking is easily one that puts the most wear and tear on the bike. A bike has to withstand shock and impacts on a regular basis, plus mud and debris can cause problems such as rusting or unnecessary friction caused by blockage, so maintenance is mandatory.

A hardtail bike is very easy to maintain. Because of it doesn’t have a lot of complicated parts like the pivots and rear shock spring, there are fewer parts that are likely to suffer from a breakdown. This makes the hardtail bike a better option if you spend a lot of time riding on wet or muddy trails.

Full-suspension bikes may be better at handling technical terrain, but the superior handling comes at the cost of requiring slightly more maintenance. You also have to be aware of how tight your rear suspension and pivots are to ensure the right amount of suspension.

5. Weight

Weight has always been a crucial factor in cycling. The lighter your bike is, the less energy you need to stay on the move. It’s possible to have a bike with a lightweight frame and still be tough enough to manage harsh off-road conditions.

Hardtail bikes are generally lighter than their full suspension counterparts because they have a simple design and require fewer parts. However, it’s possible for a full-frame bike to be light enough with the right materials, such as carbon fiber or lightweight alloy frames.

Via skotcher.com

Although being lighter helps, it’s not the ultimate factor in deciding which is better. In fact, you’re much better off losing weight instead of trying to cut down your bikes weight. The weight difference between a hardtail and a full suspension bike should be the least of your priorities.

6. Comfort

Mountain biking puts a lot of stress on your bike, but it also takes a lot out of you. This is why you need to do everything ​you can to make yourself as comfortable as possible, starting with choosing ​the correct frame size. Even the slightest discomfort at the start of your ride can turn into something big enough to stop you from completing the journey.

Thanks to its rear suspension, riding a full suspension bike is a lot more comfortable than a hardtail. This means you can ride on rougher terrain without having to lift yourself off the seat. This may not seem much, but during extended rides, the extra comfort provided by a full suspension bike can be a godsend.

Via taticycles.com

However, this doesn’t mean that you’re bound to struggle with a hardtail bike. One of the best ways to improve the comfort while riding a hardtail is to upgrade the bikes seat. Paying extra attention to the front fork also helps in reducing the amount of impact transferred from the bike to your body.

7. Riding Style

Mountain biking lets you choose between different riding styles. If you’re new to the sport, you’re expected to focus more on developing your skills. A hardtail bike requires you to learn how to shift your body to absorb the shock even in lighter terrain, making it a highly recommended starter option.

While full suspension bikes are beginner-friendly, their true potential lies on enhancing a rider’s abilities. A more experienced rider that has no trouble using a hardtail bike can take advantage of a full suspension bike’s features when tackling more challenging terrain.

Via

You have to keep in mind that the bike does not make the rider; full suspension bikes aren’t exclusively for more experienced riders. If you think you’ll be able to start off with a full suspension bike then, by all means, get one.

8. Price

Just like in most hobbies, price plays a big role in determining which bike you should go for. However, you should also consider how much you are willing to commit to mountain biking. If you’re new or just curious about trying the sport, you won’t go wrong with an entry-level bike.

Because a hardtail bike doesn’t require a lot of components and features a simple design, most affordable mountain bikes are hardtails. A full-suspension bike costs a little because of the rear shock and pivot, but it’s also worth it if you really need a smooth ride.

You should also know that there are high-end options for both hardtail and full suspension bikes. A high-end hardtail will usually perform better than an entry-level full suspension bike. If you have the money to spare, why not both bikes for different kinds of trails.

9. Fun

Another thing most people fail to consider when choosing a bike is the amount of fun or satisfaction they can get out of their rides. Some prefer hardtail bikes because they present a greater challenge, and therefore give you a sense of achievement. Others prefer full suspension bikes because of the comfort.

This one greatly depends on your riding goals. Do you want something that will keep you on your toes even on moderately technical terrain? Go for a hardtail. Do you prefer to just take it easy and have a more pleasant ride? A full suspension bike is the better choice.

Wrapping things up

Hardtail’s lightweight and simple design appeals more to riders that enjoy uphill trails or cross country rides. Easy to maintain and easy on the pockets, a hardtail mountain bike is a no-nonsense ride for beginners and those looking for a challenge.

If you need that extra edge when keeping up with more experienced riders, then the full suspension bike is for you. It’s also a good option if you’re looking for something that you plan on using on regular road trips since the rear suspension allows for smoother rides, especially on flat terrain.

That concludes our roundup on hardtail vs full suspension bikes. Which do you think is the better option? What kind of bike do you own? Feel free to share your opinions by leaving a comment below.

How long have you been into cycling? If you’re new to the sport, you’ll have to learn to deal with muscle cramps early on. They hurt, last for a while, and they can even keep you off the road. It’s a good thing that cycling cramps can be treated with something found in your pantry: pickles.

Carrying a jar of pickles while cycling is rather awkward, but the brine left in the jar also does the trick. It could be the difference between a smooth ride and a painful experience, which is why I’ve come up with a quick guide on what to do with pickle juice.

First Things First – Does It Really Work?

Pickle juice is nothing new to the sport; one of the earliest reports regarding this home remedy was on an old issue of Training and Conditioning back in 2000. During that time, both professional and university athletes have already been using pickle juice to treat muscle cramps for years

How does it work? There’s no definite answer yet, but researchers propose that the acid found in the pickle juice can cause the nerves in your throat to fire off signals that cause the involuntary contraction of the cramped muscle to stop.

Relevant YouTube video:

How Much Pickle Juice Should You Be Packing?

You don’t need to bring an entire bottle of pickle juice all the time. According to an article published on Authority Nutrition, research shows that drinking an ounce or two of pickle juice is good enough to get rid of a cramp. The juice works faster than just drinking water or letting the cramp subside on its own.

Since you don’t need a lot of the stuff, you can put them in small vials often used for storing energy shots. You can also buy readily-packaged pickle juice, which is handy if you don’t have pickle juice stored in your home. If you don’t mind the taste, you can even mix the pickle juice with your water.

When Should You Be Drinking Pickle Juice?

You don’t have to wait till you’re hurting on the road; you can drink pickle juice anytime and it would still help you ward off cramps. According to an article on Lovingthebike.com, pickle juice is rich in sodium and important nutrients that keep your muscles healthy and replenished.

Some athletes eat pickles and drink the juice the night or morning before a race to reduce the chances of getting cramps during the race. Many people drink an ounce or two after the race for the same reason; cramps happen after physical activity and hurt more because the adrenaline has worn off.

Improving the Taste of Pickle Juice

Pickle juice may work great, but it’s sort of an acquired taste. If you need an urgent supply of the stuff to deal with a cramp, the best you can do is wash it down with water. It may not taste good (most treatment options never do), but it’s much better than keeping that cramp.

If you’re taking pickle juice before or after the race, you have more options. You can mix it with your water or recovery shake to weaken its flavor, or you can drink it while eating yogurt. The strong taste of yogurt should be more than enough to mask the pickle juice.

Things to Watch out for Before Drinking Pickle Juice

While pickle juice is generally safe to drink, you may still want to check with your doctor or nutritionist if you are under certain conditions. This is especially true if you have gout since pickle juice can easily cause uric acid to build up. You should also avoid pickle juice if you are on a low-sodium diet.

According to New Health Advisor, you should also be careful when drinking pickle juice if you’re on medication. The acids in the pickle juice may interfere with your medicine or even cause complications, so it’s better to stay safe than sorry.

Other Uses for Pickle Juice

Pickle juice isn’t just limited to getting rid of cramps during cycling! Thanks to its high sodium content, drinking pickle juice is one of the best ways to quickly get rid of a hangover. This is a must-have for frequent drinkers or those with low alcohol tolerance.

The hydrating and cramp-fighting effects of pickle juice mean it’s also a great way to relieve the pain from PMS. Furthermore, it has a salty flavor that can keep women from craving salty food when they are on their periods.

Conclusion

We don’t know how it actually works yet, but it does, and it will remain a mainstay for cyclists and other athletes. Someday, we’ll discover its secrets and maybe even come up with more effective alternatives. For now, keeping pickle juice available is the tried and tested way of getting rid of your cramps.

Got any questions about pickle Juice? Have you already tried pickle juice for cramps before? Share your experience ​in the comments section!

Cycling is a fun and exciting activity for all types of individuals. Whether you are a beginner or a sports enthusiast, cycling always brings something exhilarating. The moment you step on the pedal and cycle your way to places you do not go often, you will be hooked with the enjoyment of this activity. However, cycling is more than just simple pedaling, it is also a way to lose weight steadily and improve your fitness level. If you have been seeking ways to shed a few pounds, cycling for weight loss might be the best activity for you.

Via mondocycling

Why Cycling For Weight Loss?

Cycling is one of the easiest types of exercise that you can incorporate in your daily routine. Even if you do not have time to work out, you can pedal your way out from your house and experience the cardiovascular benefits from this activity. According to Lisa Callahan, MD of Women’s Sports Medical Center, cycling gives the same cardiovascular benefits like dancing, walking or jogging. ​Cycling can work your muscles and give them a boost because it strengthens the glutes, quads, hamstrings and hips.

If your cycling route includes hills, your upper body and arms will benefit the most. What’s more advantageous is that this activity is gentle on the joints and it also preserves cartilage. Individuals who suffer from knee troubles, muscle strain, back pain, foot problems and impact-related injuries caused by walking, jogging or running can opt for cycling for weight loss to improve circulation. Daily biking can help prevent incremental weight gain, especially to individuals who are in their midlife.

Safety Tips To Remember Before Cycling

While cycling is both fun and good for ​your health, it is important to take wise precautions to make every ride as safe as possible. Thousands of individuals suffer from injuries and even deaths due to cycling. Every year, more than 500,000 people in the United States ​go to the hospital for bicycle-related injuries, with more than 700 of these numbers die. So before you start hitting the road to cycle for weight loss, make sure to follow these safety tips:

Via thewilderling

• Always wear a bicycle helmet. No matter how short the ​cycle is, it is vital to wear a helmet to protect the head against concussion. Head injuries are very common among bicyclists, especially when cycling on rough and hilly terrains. Even if you are expert in maneuvering your bike, there is always a chance of getting into an accident. That is why wearing a bicycle helmet should never be forgotten and must be a top priority when cycling.
• Wear bright clothing to make you visible. The best time to cycle is during the ​day when everybody can see you. But, if it is unavoidable to cycle at night, always wear reflective clothing to make you visible among drivers along the road. Use rear lights and headlights on your bicycle and equip it with front, rear and spoke reflectors, a rearview mirror, pedal reflectors and a horn or a bell.

• Follow traffic rules. Bikes have the same road rules ​as other vehicles. Make sure to ride in accordance to the traffic flow, obey signal lights use hand signals before turning and yield right of way. Stay alert and watch for debris on the road, turning vehicles and opening car doors. Be careful in crossing intersections so you will not encounter an accident.
• Follow other safety tips. Always wear comfortable shoes to protect the feet and avoid using sandals. Have a repair gear with you and a cellular phone to seek help if needed Stay away from riding on sidewalks because drivers cannot see you clearly at intersections, and avoid getting drunk when you are cycling. For the same reason, alcohol intoxication can lead to fatal injuries and death when you drive, and this is also applicable to anyone who cycles for weight loss.

Getting Started

When you are cycling for weight loss, you have to make a few decisions and consider these questions. Losing weight is not an easy goal to achieve, that is why you have to have a clear vision o​f what you want to make this achievable.

Via blog.codyapp

• Do you prefer to cycle alone or with a buddy? Whether you choose to cycle alone or with another individual, these methods can work for you. Some people feel comfortable cycling alone, while others find it easier to join in groups or with a buddy. Just choose which strategy motivates you to cycle on a regular basis so that you can achieve your targeted weight loss goal.
• What time of the day will you cycle? For working individuals, it is quite difficult to decide the time to cycle. However, if you can use your bike to and from work, that would be better. The easiest way to cycle daily is to use the bike in commuting. If this seems impossible, you have to decide what time of the day can you cycle; probably before going to work, or you can take a ride in the evening.

• Would you prefer to cycle outdoors or indoors? Generally speaking, outdoor cycling provides one of the best experiences, but if you do not feel comfortable, you can purchase a bike trainer stand to use your bike inside and increase your fitness levels even if you do not have to go out. Take your time to cycle indoors and consider doing it outdoors sooner or later, so you can experience the terrains and impact of the wind, which adds pressure and challenge to your cycling routine.
• Do you need a trainer? Getting a trainer is the best way to ensure that you stick with your exercise program no matter how unprepared you are, but this option can be expensive. If you think you can cycle without the guidance of a trainer, make a training schedule and keep on your progress. The more you stick to the cycle program, the greater the chances of losing weight.

Cycling Slowly and Surely

It is quite hard to stick to a cycling program if you do not enjoy this kind of activity. Consistency is very important in order to achieve the desired weight, but if you are a bit impatient and tardy, this goal is unachievable.

Via maurilioamorim

So if you want to try cycling for weight loss and experience great results, do not be disheartened with the little achievement you might get. Even if you lost one or two pounds a week, it is already a big difference. You should also ​work out how many calories you will burn roughly when doing your cycles so that you know where you stand in regards to your diet.

Keep in mind that losing weight takes time and a lot of effort. Use cycling as an opportunity to improve your fitness level and eventually shed excess fats in your body. This kind of activity is safe and fun, especially if you meet new friends or discover great places that you have never visited. Do not forget that it takes a lot of perseverance to improve your physique. As long as you cycle every day, you can always get the goal you set for yourself.

Sticking To The Right Diet

Of course, when you are cycling for weight loss, you have to make some changes to your food choices. No matter how consistent you are in riding a bike, you cannot lose weight if you do not follow a healthy and balanced diet. Fad diets and crash diets are not the answer to weight loss, as it can cause long term negative effects ​on your body. The best diet is something that nourishes the cells and sheds off excess fats.

Via cyclingweekly

Introduce more protein to your diet to jumpstart your metabolism. Do not forget to drink at least 8 glasses of water or more, in order to ​stay hydrated. A hearty and nutritious meal includes a balanced intake of fats, protein and carbohydrates, so planning is essential to make weight loss possible. Remember, cutting sugary snacks, carbonated beverages and junk foods should also be done to achieve ​your cycling goals. If creating a healthy meal is something that you find challenging to do, consult a nutritionist or a dietician to help you in the process. On the other hand, if you have an existing medical condition, do not forget to consult your doctor before you start cycling for weight loss.

Final Thoughts

Cycling is one of the safest and easiest workout routine. It is a low impact activity, so it does not strain your joints and the lower muscles of your body. However, before committing to cycle for weight loss, it is necessary to equip yourself with the right gear and consider some factors that can affect your desire to start cycling for weight loss. Make sure also to have the right attitude, as consistency and perseverance will help you become successful. Lastly, you always have to have the right diet to complement your cycling program. Your efforts to step on the pedal and ride the bicycle will definitely not ​be wasted if you choose to eat healthy and balanced meals.

​So you’ve taken the plunge and bought your first road bike, but now you want to know how to get the most from your new steed and take advantage of its features compared to other bikes. You may be a veteran of another cycling discipline or a complete bicycle novice. Regardless, this guide will give you the knowledge to get the most out of your new bike from day one.

1. Feel the Pressure – Make Sure you Pump up Your Road T​ires Sufficiently

Road bikes have much narrower t​ires compared to other bicycle types (typically 23-28mm). Because of this, you need to run road bike t​ires at significantly higher pressures of between 100-120 psi. If you are used to mountain biking or riding a city bike, then this may seem very alien, but because your weight is being carried by a much smaller patch of rubber, it is very necessary. If you run your road bike t​ires too low (less than 90 psi) then you will see a dramatic drop in your speed for the same effort, and you also increase your likelihood of pinch punctures – these are caused by a slack innertube finding it’s way between the t​ire and the rim and being pinched upon hitting a pothole or bump. Always be sure to check if your tires need to be replaced every so often.

2. Get Traffic Smart

If you’ve come from an MTB background, then you will likely be used to the pleasure of having trails all to yourself without having to look out for other users in your immediate vicinity. When moving out onto the road, it’s sometimes easy to forget you are sharing space with all sorts of traffic so take some time to remind yourself of the rules of the road, especially if you don’t drive regularly. Also consider the kind of roads you might want to cycle on, if there is a route which avoids trunk roads and areas of particularly high traffic congestion then these usually make for a more enjoyable and relaxing ride.

3. Wrap Up!

The best thing about a road bike is the feeling of speed! Smooth tarmac and slick narrow t​ires are a winning combination for brisk riding and even faster descending. Compared to other cycling types, road riding can see your average speed double, but this creates a serious change in the degree of wind chill you will experience. Wind chill is the effect of moving air to cool your body down, and many newbie road cyclists don’t ​realize the extent of this until they are out and shivering! As a general guide, use one more layer compared to other forms of cycling and pay particular attention to wrapping up your fingers and toes as these are usually the most vulnerable parts of your body.

4. Join a Club

Join a ClubThere is no better type of road ride than one done in the company of others. Finding a local cycling club and become a member is the best way to learn how to ride the road properly and accelerate your confidence on the road. Also to be considered is the benefit of drafting in a group i.e. sheltering in the slipstream of riders ahead of you to conserve energy. If you are not sure how far you will be able to ride or are looking to increase the duration of your rides this is a brilliant safety net as it will allow you an easier ride home if you suddenly get very tired. Just remember to thank your clubmates after getting a tow home! As well as company for riding, a club provides a fantastic forum for learning from more experienced cyclists and is a great information resource for roadies who are just starting out.

5. Get Yourself Into Gear

Effective use of your gears can transform your road riding from an uphill struggle into a leisurely spin. Everybody has their own comfortable cadence (RPM of the cranks) range, but generally, you will find it between 75 and 100 RPM. For more information on how to change gears effectively, see our article on How to Change Bike Gears.

6. Comfort is Key, Don’t Suffer in Silence

With other cycling disciplines, you can get away with non-specific clothing, mainly as you are only riding the bike for a relatively short period of time. Road cyclists tend to spend anywhere up to several hours at a time riding which makes specific clothing a must. Top priority should be a pair of good cycling shorts, these will have a padded insert to reduce the pressure from your saddle on your sit bones and will have stitching and seams carefully located to reduce irritation. Standard stitching patterns on leisure shorts and trousers locate seams in the areas that are most likely to exert pressure from the saddle. Other clothing options that can enhance comfort include cycling-specific gloves with padding to reduce nerve pain in your palms and wrists, socks designed to provide comfort when you are pushing through the soles of your feet and jerseys with a cut designed to reduce tight and baggy areas forming when you are in a riding position.

7. Get a Sense of Direction

Road bikes allow you to go further in less time. This means that typically you will be going further from home each time you do a one or two-hour ride for example. To avoid using the same loops over and over, take some time to study maps of the local area and plot some routes in advance. If you are not confident with directions, then a GPS cycle watch or computer can really aid your navigating and provide you with a map to reference at any time. If you are struggling to come up with routes, looking at cycling apps like Strava can show you other people’s suggested rides and routes for inspiration.

8. Learn to Descend

Negotiating a winding downhill on a road bike is one of the most exhilarating cycling experiences possible. By taking some time to learn the proper descending techniques, you can make this practice more relaxing and less hazardous, especially on high-speed descents where a road bike can easily exceed 40 mph. The key points for good, safe descending are:

1. Stay loose – Although high-speed descents can prompt you to hold on tightly for security, this is one of the worst things you can do. By exerting a death-grip on the handlebars, you create rigidity in your body all the way from your wrists to shoulders and upper trunk. The result of this is twitchy handling and jagged steering. By making an effort to keep your whole body loose, you will notice an immediate improvement in the way that the bike flows through corners. Practice lightly drumming the handlebars with your fingers to keep your upper body loose.
2. Look Ahead – It sounds obvious, but it’s all too easy to descend whilst staring at the patch of tarmac two feet in front of you. By looking up, you are steadying the weight of your head which improves handling and allow yourself to plan ahead for corners, ensuring you have correct road position, braking distance and entry angle. Generally speaking, your bike will naturally track towards the direction you are looking, so make sure you look around the bend and focus on where you want to move to. This is just as important with potholes and road obstacles, by staring at them you will naturally steer the bike towards them instead of avoiding them, this is known as target fixation. As with corners focus on the clear road beyond the obstacle to safely navigate past.
3. Brake before the corner – Braking halfway around a bend is an invitation for your wheels to lock up and reduce your control of the bike. Braking power is most effective in a straight line, so aim to do all your braking before you start turning in. You will find the bike handles much better if you negotiate a corner without having to use the brakes at all, judging how much speed to reduce on approach to the corner is fine art which only comes with practice, so make sure to do as much as possible!
4. Follow a friend – If in doubt then it’s always best to ask. Struggling with a particular bend on one of your routes? Try and find a more experienced clubmate and ask to follow them down the descent, whilst imitating their approach and entry. When following anyone at high speed, leave a decent gap, so you have some escape room to use should you need it.

So those are our top tips for how to ride a road bike. There are countless other tips for road bike riding, but we think that the above are amongst the most important ones you should be familiar with when starting out. By following the above, you can ensure that all your future road riding is enjoyable and trouble-free. Do you have any more tips ​on how to ride a road bike? Make sure you mention them in the comments below.

Very few places that you ride your bike will be perfectly flat so when the gradient changes then correct use of your bicycle’s gears will ensure that you have a smooth and comfortable ride. In this guide, we will explain the theory behind changing your gears and share some essential tips to make sure your bike runs efficiently whilst going up and down the sprockets. By the end of this article, you will know how to change gears on a bike like an expert, even if you’re only getting started in the world of cycling.

What Do I Need for This Tutorial?

Simply put, the only thing you will need is a bike with multiple gears! This tutorial does not require any specialist tools or equipment, but as general advice, your bicycle drivetrain should always be well maintained and regularly serviced by somebody with a good knowledge of bicycle mechanics. A well looked the set of gears will be your best friend when out riding but poorly maintained gears can be frustrating and distract you from your ride.

Cassettes and Chainrings, What is the Difference?

On the vast majority of bikes, the gears comprise of chainrings connected to the crank (between 1 and 3) and multiple cassette sprockets connected to the rear hub in a cluster (ranging from 6 to 11 sprockets).

Via bikerumor

A Cluster of 9 Cassette Sprockets on a Rear Wheel

Via factorymedia

A “Double” Chainset with 2 Chainrings

These two sets of gear wheels are connected by the chain and by selecting different combinations of chainrings and sprockets it is possible to vary the gear ratio of your bike. The table below shows the number of total gears available with different chainring and cassette sprocket combinations.

Number of Cassette Sprockets

So do more gears mean a better bike? Well not necessarily, as ever it depends on the type of terrain and style of riding you are tackling. For very hilly areas where you will be riding up and down steep gradients, a wide range of gears will help you manage your efforts accordingly, but a higher number of gears usually means extra weight (more sprockets) and more attention required in indexing your gears, so if you are riding predominantly flat terrain then a smaller range of gearing can be a wise choice.

There are also certain applications such as downhill mountain biking where the security of staying on one chainring and hence reducing the likelihood of a dropped chain, outweighs the benefit of more gears.

What Size Sprockets and Chainrings do I Need?

It’s no good having a plethora of gear ratios if none of them is suitable for the type of cycling you’re doing, see below for the typical sprocket and chainring sizes for road and mountain bikes;

• Road Bikes – The traditional chainring setup for road bikes is a double setup with 39 and 53 tooth rings but triple chainsets are also common with the addition of a 30 tooth ring for steep climbs. In recent years the “compact” chainset has gained popularity, this is a 50, 34 tooth combination which gives a slightly wider range of gearing than traditional setups. Specialist time trial bikes built for absolute top speeds sometimes feature chainrings up to 60 teeth in size but these are specialist items and not usual. On the rear wheel, 9, 10 and 11 cogs are the most common configurations with the majority of cassettes covering a range of 12 to 25 tooth cogs. Gearing designed specifically for racing sometimes have a smallest cog of 11 teeth, and cassettes specifically designed for climbing sometimes feature bottom gears of up to 29 teeth.
• Mountain Bikes – The slower speeds experienced in MTBing require much smaller gear ratios than road bikes, chainring sizes typically range from 28-40 which isn’t too different to road gearing, but MTB cassettes feature largest sprockets of up to 40 teeth which give significantly smaller ratios for steep climbing on loose ground. Smallest cassette cogs are as small as 11 or 12 to provide downhill speed meaning that generally there are bigger changes in the resulting ratio when changing gear on a MTB.

Via vitalmtb

Several individuals are incorporating bike riding as part of their daily exercise routine. Apart from using a bicycle to work or to visit a nearby friend, this kind of activity can burn a number of calories. The muscles of the legs, thighs and calves are the primary target of this exercise, but it can also benefit the cardiovascular system in the long run, giving proper circulation of blood to the entire body.

So how many calories do you burn in riding a bike?

The real answer to these questions is pretty complex. The amount of calories burned when you ride a bike depends on:

• How fast you are going
• What kind of bike is used
• What kind of resistance is exerted.

In other words, it all boils down to your choices, your current weight and your fitness goals.

Biking is a great exercise for individuals who want to ​drop in weight. Since it uses the thighs, core and waist, the body will slim down and the muscles in these areas will tone up. It does not build large quantities of muscles thus, it will not make you look bulky.

As you cycle in longer distances, your abdominals, back and body core muscles will get firmer and stronger. It will also increase your leg strength, but not so much on your triceps and biceps.

Slow and Steady Biking or Fast and Intense Biking

According to Adam Vaughan of weightlossresources.co.uk, there are around 75 to 670 calories burned in half an hour session of cycling, depending on your exertion level and your weight.

If you are biking in a slow and moderate pace without much resistance, few calories are burned as it is the aerobic metabolism being utilized. As we all know, aerobic exercise is an exercise performed in a consistent intensity. It allows the body to get enough oxygen to use the carbohydrates and fats to keep going. If the aerobic metabolism system is used, a lot of benefits come into play like prevention of stroke, diabetes and cancer, but it has a lesser impact in burning calories.

However, when the speed of cycling is increased, which means you choose a fast and intense biking, you can burn 198 calories or more in 20 minutes. This is based on the Calories Burned Biking of Livestrong website which computed the amount of calories removed in a 20-minute cycling of a 150-lb individual. The greater the resistance and the higher the speed, the more calories are burned in a certain period of time.

Outdoor cycling or Indoor cycling

A lot of people ask which one is better – the stationary bikes in a gym or the outdoor bikes used by regular and professional cyclists? Well, both types of bikes are beneficial for any fitness goals, but when you are after the number of calories burned, experts say that outdoor cycling is a better workout routine than indoor cycling.

Outdoor cycling is dynamic because you have to deal with varieties of movement and be aware of your surroundings. When you ride a bike in a hilly terrain, you will have to cycle and work harder to pass through it. You also have to turn to follow the paths and road signs, and on top of that, wind resistance is greater at this point. This would mean that you burn even more calories because you need to exert more speed and get through the resistance created by strong winds.

Via muavoyage

Via njcyclestudios

How to lose weight by cyclingVia muavoyageindoor cyclingVia njcyclestudiosOn the other hand, indoor cycling can also burn calories. If you spend more time in a stationary bike for at least two and a half hours per week, you can lose a few pounds over a period of time. Indoor cycling through stationary bikes need consistency and gradual increase of speed. If you start biking for 15 minutes at a 10mph speed, you have to increase it the next time you use a stationary bike. Remember, you can only burn more calories if you put more effort and resistance to your body.

Calculating the calories

There are actually a number of apps and websites that can calculate the calories you burn over a period of time. One example is the MapMy​​Ride app which can be downloaded in Android and iOs phones. This workout calorie calculator will help you count the calories burned in a workout routine like biking, walking, swimming or even kayaking. It uses the basic calorie calculations but it requires you to place your height, weight, age, gender, as well as the duration of the workout. Of course, you also need to put the type of activity you did and the distance you traveled.

Via sliceofhealth

The good thing about this calorie calculator is it can help you achieve your fitness goals. You can track the calories you burn and it can serve as your basis for planning a healthy meal or a rigorous exercise.

Check out the calorie calculator so you can track the calories you burned through biking, or you can download the MapMyRide app to your phone or tablet.

Final thoughts

Riding a bike is one of the easiest and convenient workout routines. Individuals who do not know how to use it can definitely learn and be able to ride a bicycle in a short span of time. However, when you are into the number of calories burned in this type of exercise, you have to choose between indoor biking or outdoor biking. Both of them can shed off excess calories or fats, but its amount varies on the length of time you cycle and the intensity you put on it. Try to track your biking activity through the MapMyRide app. Make sure to record the distance and the number of minutes or hours you cycle. From there, you can determine the amount of calories burned when you ride a bike.

Do not forget to leave a comment below if you have questions or additional information that you want to share. Your feedback is always welcome.

May you want to know: What muscles does biking work?

Everyone knows that your legs are the driving force behind riding a bike, but do you know the difference between your Gluteus Maximus and your Rectus Femoris? So what muscles does biking work? Here we take an in depth look at the muscles used for cycling and how to best utilize them.

The Leg Muscles – Four Main Characters

Broadly speaking the main muscles in the legs fall within four families referred to as the glutes, quadriceps, hamstrings and calves;

Glutes

via wikimedia

These large muscles in and around your backside generate lots of force and are the bridge between your lower back and your legs.

Quadriceps

Via wikimedia

Located on the front and sides of your thighs, the quadriceps femoris is (as the name suggests) a group of four muscles primarily engaged in extending your knee joint and producing downwards force. It is made up of the rectus femoris, vastus lateralis, vastus intermedius and the vastus medialis.

Hamstrings

Via wikimedia

Made up of the semitendinosus, semimembranosus and the biceps femoris your hamstrings provide upwards force and work to close your knee joint.

Calves

Via wikimedia

Your calves are the pair of muscles that generate force in your ankle joint. Individually they are called the soleus and gastrocnemius.

So where exactly do all these muscles come into play and what can you do to make the most of them? Let’s take a look at one full pedal rotation and see how you can generate power through 360 degrees (this is sometimes broken up into a 4-phase cycle of power down, pull back, upstroke and set-up).

Via Rideharder

The vast majority of power production is generated between 2 o’clock and 5 o’clock during the down stroke. Unsurprisingly this is where the largest muscles of your legs come into play and your glutes start pushing first, in fact these become active at 12 o’clock and are responsible for starting off a pedal revolution. At 2 o’clock your quadriceps and hamstrings join in and peak power production is achieved between 3 and 4 o’clock where around 75% of your leg muscle mass is contributing to driving you forwards. The glutes begin to switch off at 5 o’clock but hamstrings and quadriceps continue to push until just beyond the lowest point of the pedal stroke at 6 o’clock. What happens next is largely rider dependant and depends if you naturally prefer to ride ‘heel down’ or ‘toe down’. Heel down riders keep their calves relaxed instead engaging their hamstrings to pull the pedals in a backwards scraping motion, often compared to wiping your feet on a doormat. Conversely a toe down rider engages the calf muscles more and actively pulls the pedal upwards from 6 to 8 o’clock. There is no right or wrong here and there are successful cyclist who adopt both methods, cleat placement can also have an affect here with a very forward positioned cleat promoting toe down riding and slammed back cleats making a heel down style more likely.

The final third of the pedal stroke involves the least power production and is commonly referred to as the dead spot. For inexperienced cyclists this is often literally true and they rely on the opposite leg pushing them between 8 and 12 o’clock, but with regular training you can learn to generate small amounts of forwards power in this phase and greatly improve your efficiency. The main muscle that can be trained to provide this dead sport power is the rectus femoris which is part of the quadriceps family.

Making Maximum use of Your Muscles – Bike Fit

An optimised bike fit can help you take advantage of different muscle groups depending on the style of riding and type of terrain you are likely to encounter. If you are planning on doing lots of climbing then a more rearward saddle position will engage your glutes and hamstrings more extensively. For low speed, high torque riding such as climbing steep gradients this will make it easier to generate power through the whole pedal stroke including the dead spot; this is vital for maintaining precious momentum. For riders focussed more on flat riding such as time trials or triathlon then a forward saddle position will enable you to adopt a lower, more aerodynamic position without sacrificing power by shifting more of the work to the quadriceps.

Via lohudblogs

No matter what your setup then occasionally shifting backwards or forwards on the saddle and standing up on the pedals will help spread the work and prevent one group of muscles becoming overly fatigued.

To enable you to ride a bicycle your leg muscles have to work together in a complex synchronisation, by studying this and with careful and considered bike setup it’s possible to take advantage of this cycle. The result when done correctly is increased efficiency, improved comfort and a lower risk of injury so it’s definitely worth investigating if you’re serious about your riding.