Bicycle Tours for Beginners
By mike | February 17, 2008
From Steve Valentino, special to ClydesdaleFitness.com
Bicycle touring is a recreational activity in which an individual goes touring and sightseeing using a bicycle. It is a non-competitive activity done for leisure rather than sport. Bicycle tours help people to get active and into shape. Many people are attracted to bicycle tours.
Bicycle tours may extend from days to weeks then to months and years depending upon one’s plan. But for beginners, it is advised that they only participate in one day tours; after gaining practice, they can go for long trips. Depending upon the terrain and weather, an average person with reasonable fitness and moderate speed can ride thirty to eighty miles a day. For a bicycle tour, body fitness is of utmost importance.
Select a bicycle that fits you; you can select your bicycle at a bike club meeting or your local bicycle store. The cycle should have the capacity to carry luggage. These bicycles should be equipped with a carrier rack and bags. A touring bicycle has a longer wheelbase, which increases stability
There are some basics for individuals who are just beginning bicycle tours. Always use proper clothing; clothes provide comfort while riding. The ride is for fun and fitness, so don’t spend too much time watching the racing team. Always wear a helmet and be careful about the traffic. You should learn how to drink while riding. Start slowly and then gradually increase your speed. Always distribute the weight of your touring kit between the front and rear of your bicycle, and mount the rear bags as far forward as possible for clearance of your heels while pedaling. Always carry a few spares and a couple of handy tools, which can help you to avoid small breakdowns. Before starting the ride, ensure that brakes are working properly. Small gears are required for beginners.
Bicycle Tours provides detailed information on Bicycle Tours, Italy Bicycle Tours, Colorado Bicycle Tours, New Zealand Bicycle Tours and more. Bicycle Tours is affiliated with Bicycle Shops.
Article Source: http://EzineArticles.com/?expert=Steve_Valentino
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Bicycle Tour Vacation Packages – A Great Way To Enjoy Road Cycling While On A True Vacation
By mike | February 10, 2008
From Paul Upson, special to ClydesdaleFitness.com
Touring on a road bicycle provides the cyclist a window into the essence of a place. There is no better way to get the true feeling a village or forest then being in the open air traveling along the road at 15 mph. You will see things that a normal traveler never sees. The sights, the smells, provide a connection that is simply impossible from a car or other high speed means of transportation. It is so easy to stop and experience the local culture when riding a bike. In a car you are past those interesting sights before you realize they exist. Today most people drive on the freeways that bypass most of the history and interesting sights that lie in the small towns and back country roads.
There are a great many ways to enjoy touring on a bicycle. One way is to load your bike up with several days supply of clothes and other things and just ride in some interesting direction. This is the way a true touring purists would most likely approach it. However this is akin to going on a camping trip where you backpack your way into the wilderness and rough it for a few days. There is absolutely nothing wrong with this and many people love to do it.
However there is another way that will allow you to enjoy riding on new uncharted roads without the need to be a pack horse. Many bicycle touring companies offer very interesting and enjoyable bicycle tour vacations packages where you can ride your high performance road bike without treating it like a pickup truck. These tours are usually conducted in scenic and historic parts of this country and the world. The tours usually start each day at a nice hotel after you have had a great breakfast and are fresh from sleeping in a comfortable bed. The ride each day can be anywhere from 15-20 miles to as long as 75-100 miles depending on the tour you select. At the end of each day you can relax and dine in an upscale restaurant while exchanging conversation with other cyclists about the day’s adventures. Your luggage arrived at your destination before you did and there was a pleasant room waiting for you to cleanup and refresh. While you were riding there was always a support van close by to help with any mechanical difficulties or offer you a lift up the last long steep hill of the day. On this type of bicycle tour you can enjoy yourself without having to worry about lodging, meals or safe routes to ride. The tour operator does this for you.
In some cases the touring companies schedule bicycle tours centered near a single scenic town or village and conduct the rides for each day out from that home base. You stay in the same hotel for the entire vacation. This variation is great for couples where only one person is a gung ho cyclist; as it allows both members to enjoy their vacation together by providing a variety of non-cycling activities in addition to the bicycle riding. Often on these types of tours there are two rides each day, one in the morning and another in the afternoon, allowing anyone to ride one or both rides each day. If desired one of the rides can be skipped in favor of doing some other activities such as shopping, sightseeing etc with the significant other. Even if a person doesn’t ride at all they could still enjoy the other activities and meet up with their other half in the afternoon for dinner and the social activities of the day.
If you are into road cycling but not into roughing it this is a great way to go. It will allow you to explore the many unique places in the country and the world and leave you with a real connection to the culture and history that exist there.
Paul Upson is the owner and operator of Laurel Highlands Cycling Tours. His company specializes in providing upscale bicycle touring vacations in the Laurel Highlands region of southwestern Pennsylvania. http://www.lhct-cycling.com
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Bicycle Tour FAQs
By mike | February 5, 2008
From Steve Valentino, special to ClydesdaleFitness.com
Since the invention of the bicycle, people have used this environment-friendly vehicle, as a thrifty way to travel and get in touch with the culture of the land. Today most bicycle tours are package offerings, serving very little to benefit the pocket, but give the same experience of exhilaration.
Bicycles tours offer the trill of a lifetime, but unfortunately they are not suitable for all people. Before embarking on a bicycle tour, travelers need to ask themselves certain questions, and make preparations, only after they have satisfied all queries. A first category of FAQ’s regarding bicycle tours, concerns health and is by far the most important. Bicycle tours are not grueling sporting events but they do require a certain level of physical fitness. If stamina, endurance and a love of nature, do not feature high on the list of the travelers’ qualities, then bicycle tours are certainly not for them. The next set of queries revolve around the investments a travelers is willing to make for the trip. It is true that bicycle tours became popular, because they were light on the pocket, but the equipment and living costs can run high, so it is advisable to draw up a budget.
There are many locations all over the world that have become ideal destinations for cyclists. Once a destination has been decided, travelers need to assert its suitability, with questions based on its land, and climatic features. The best route possible, the sites to see, and the miles to be covered each day, need to be determined. For this, riders can prepare a small list of FAQ’s, and ask each member of the traveling group to answer them. The next line of question is directed, at the way the bicycle tour will be completed. The riders have a choice of being completely independent, in which case they will have to carry all essentials, from toiletries to cooking gear. They can also choose to stay at motels and rest houses, and to do so riders will have to list all the lodging options along the route. With all this information in place, riders can plan and execute an adventure of their own.
Bicycle Tours provides detailed information on Bicycle Tours, Italy Bicycle Tours, Colorado Bicycle Tours, New Zealand Bicycle Tours and more. Bicycle Tours is affiliated with Bicycle Shops.
Article Source: http://EzineArticles.com/?expert=Steve_Valentino
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Bicycle Tour Clothing
By mike | January 31, 2008
From Steve Valentino, special to ClydesdaleFitness.com
Clothing is an important factor in a bicycle tour. Bicycle tour clothing is not just about good clothes; the clothing is necessary to perform well in all weather conditions. The perfect mechanism of the bicycle and proper clothing both allow the rider to complete the ride without any problem. When buying bicycle tour clothing, purchase only quality goods.
A jackets used in a bicycle tour has double-pull zipper. The jacket is water and wind resistant and has ventilated mesh side panels. It also has side pockets for placing maps and snacks.
The basic items needed for a bicycle tour are gloves, shorts, socks, shoes, sunglasses, and a protective helmet. Gloves are available in two types: full finger type and half finger. Both have padding that prevents your hands from freezing. Gloves also protect your hands in case of a fall.
Shorts are available in two styles: baggy and tight. These shorts contain fillings that protect your backside and prevent numbness. If you use an ordinary pair of shorts, padded underwear should be used for your protection.
Cycling socks are slightly thinner than regular socks. These are made with wicking material to keep your feet dry. The shoes used in cycling also have many distinct features. The shoe types range from hiking boots to lighter shoes, but they all have rigid soles and hold the cleats for a clipless pedal. The shoe is attached to the bicycle, and it keeps an even pressure on the pedal. Shoes are also a part of clothing in a bicycle tour.
The fabric used in bicycle tour clothing should have features that remove moisture from the skin to the outer layer of the material. In the outer layer, moisture can dry easily. A minimum two layers are found in the clothing material.
The most important feature in clothing of a bicycle tour is the helmet. The helmet acts as a lifesaving piece. Before purchasing a helmet, ensure that it is certified for protection.
Bicycle Tours provides detailed information on Bicycle Tours, Italy Bicycle Tours, Colorado Bicycle Tours, New Zealand Bicycle Tours and more. Bicycle Tours is affiliated with Bicycle Shops.
Article Source: http://EzineArticles.com/?expert=Steve_Valentino
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Bicycle Shipping - Easy and Affordable
By mike | January 26, 2008
From Daniel Lebarge, special to ClydesdaleFitness.com
My friend Ann takes her bike wherever she goes, even if the trip isn’t about biking - like her Christmas trip to Arizona to visit her parents. We discussed the advantages and compared some expenses.
In the end, I went to do a little research to find out what would be the best way to go when traveling by airplane - ship your bike in the cargo hold of the plane, ship it ahead of time by UPS, or rent a bike when you arrive at your destination.
Renting was the clear loser among the three options. For one thing, it’s not your bike, so it is likely to be inferior along with not fitting you perfectly like your own bike does. Also, it’s expensive. You can rent a clunker for $45 USD a day if you’re in an area where bike rental is even possible.
If you want a decent bike, though, you’re going to pay at least $65. So, if you rent and ride once or twice while you’re there, you’ll have almost broken even with the cost of shipping your bike. If you ride more than a couple times, you’re money ahead, once you’ve invested in some kind of shipping carton.
Shipping your bike in the airplane’s cargo hold is a good option, and might be the best choice depending on the circumstances. The advantages of carrying it with you on the plane include the fact that you will have it with you at all times. You won’t be without your bike for the 2 to 6 days it takes when shipping by UPS. Also, you can use a soft bag, which is not recommended for shipping by a delivery service.
Depending on what kind of packaging you use for the shipment, disassembly of your bike is minimal. You can get by with as little as taking off the handlebar and pedals. The cost is around $40 each way.
The option I like best is shipping via delivery service. Depending on the from-to locations, the cost is usually less than carrying the bike on the plane. For example, you can ship a bike from Miami to Chicago for around $30. The biggest benefit here is the minimized hassle factor. There is no waiting in long lines in the airport baggage claim area, no packing it into the rental car. The bike is delivered to your door.
You have a tracking number, so you can keep informed about the when and where of your bike’s current position while it’s en route. A good shipping carton is necessary, of course, but for people who travel often it’s worth the investment.
Here is the run down of options for shipping cartons. You can get a hard-sided bike suitcase for around $350 USD, and it will last forever. For these, you have to take off both of the wheels as well as handlebars, seat, and pedals to fit the bike into the case.
For around $200, you can get a waterproof bike box that is very durable and has the advantage of being collapsible when not in use. I don’t recommend the plain cardboard rectangular boxes because they are expensive, around $150, and only last for a handful of trips. Both the waterproof and cardboard rectangular box come with tie-downs, straps, and foam chocks. You do have to do some disassembly of the bike, removing the pedals and handlebar.
There’s one more shipping set-up that is a little less expensive. For about $80, you can get a triangular cardboard shipping carton. You don’t have to do any disassembly, not even the bars because of the triangular shape. Just use the quick release for the front wheel and seat, and hold them in place with the tie downs that are provided.
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A Cyclist’s Diary
By mike | January 22, 2008
From Janet Underwood, special to ClydesdaleFitness.com
On the coach travelling endlessly through a hot, green French countryside, two women and twenty three men on a 26 hour journey to Haute Alpes. Tired and fidgety after a four hour sleep in a cramped ferry cabin, I think about what lies ahead and why on earth I have decided to do this.
The bikes are in a trailer on the back of the coach displayed on rather fabulous bike racks. I have my best Rapha cycle kit, my new SPD shoes and my Omega bike is shiny and freshly serviced. Ready for anything, ready for the Alps, probably more ready than I am.
Keyed up, adrenaline buzzing we set off in the cool dawn light, jostling for position, slowing then speeding as the 9,000 cyclists set about this mammoth task. Friends and well-wishers snap the final souvenir photos as we pick up speed and it’s everyone for themselves.
Surrounded by cyclists I feel terribly alone with my hopes, fears and strategies. I carry 2.5 litres of fluid; seven energy bars and one pitta bread with cheese fill the rear pockets of my jersey, I must remember to eat, not easy when racing between 16 and 37 miles an hour for mile after mile. My heart rate monitor reads 166 I need to slow down but dare not. Small peletons of male racers pass me and I struggle to attach myself to their slipstream. A long open road with a persistent head wind forces me into the masses for shelter and finally the first refreshment stop. It is logjammed with bikes, riders, plastic bottles and local people desperately trying to stem the tide of rubbish piling up outside their cottages. An ambulance forces it’s way through the desperate mass, siren piping importantly. I catch my breath, fill my bottles, nod to some of my compatriots from the coach and prepare myself for the mountains, now only a stones throw away.
The beginnings of the climb fool us with it’s gently ascending road through a beautiful gorge of tunnels and rushing rapids. Sheer drops to oblivion drift us to the centre of the road and then we are climbing out of the tree line into a plateau of sizzling heat, a village ahead is all I see. My peripheral vision catches the hairpins stretching above it into the horizon with miniature cyclists forever toiling along it’s flanks. I see myself in my pink Rapha cycle jersey, riding up that hot mountain road. Cicadas sound like tinnitus in my ears and whenever I hear them I see myself on that endless journey, riding to whatever it was I was looking for.
Water in my bottle is hot and tastes of plastic, my legs turn slowly, the clicking gears and heavy breathing of the cyclists surrounding me. We don’t have to be here, we have chosen this, this is what we have spent nine months of our lives training for.
This is what we have curtailed our social lives, examined our diets, spent small fortunes in cycle shops for. To be together on this mountainside, unable to eat, speak or think. Taken to our limits just to say we did it, we suffered, we tested ourselves and our machines. Life disappears at times like this. One becomes a lone individual in a mass of lone individuals kept going just by the forward movement and the thought of the long, cool freedom of descending eventually.
Janet loves cycling and lives in London. She works as a Reflexologist, internet marketer and property investor. http://www.SportingEdge.biz
Article Source: http://EzineArticles.com/?expert=Janet_Underwood
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Training with Clip-In Pedals
By mike | January 16, 2008
From Douglas Wilson, special to ClydesdaleFitness.com
Training with clip-in pedals
I have seen a lot of people using all different types of bicycles during a triathlon race including mountain bikes, hybrid bikes and touring bikes. Whether you are a serious triathlete or just a weekend warrior, it pays to use clip-in pedals on your bicycle. I can understand if you are hesitant to spend extra money to have your bicycle outfitted with clip-in pedals. After all, that means you need to purchase bike shoes with cleats so that they can be clipped onto the pedals. Or, you may use your bicycle for other purposes and you may not want to modify it. Or, you may be afraid to have your feet secured to the pedals. I know, because that’s how I felt when I first started out. I used a mountain bike on my first triathlon. Not only was it humiliating to have just about everyone zoom past me on their road bikes, but my legs felt like rubber by the time I got to the run. So, my first suggestion would be to invest in a good racing bicycle if you are even remotely serious about participating in triathlons. There are a number of decent road bicycles available and the prices range from about $700 on up to about $4000. It goes without saying that the bicycle should be equipped with clip-in pedals. Here’s why.
With regular pedals, you can only push down on each pedal stroke. Your legs and knees will take a pounding and you just can’t generate even power throughout the entire pedal stroke. It’s like a 4-cylinder engine running on only one cylinder. You are making the front of your upper thighs do all the work.
You can add toe-clips to your pedals. Using toe clips is better than not using them, but you can’t really pull up on the back side of the pedal stroke (between (B-C) because your feet will come out of the toe clips. Plus, I have found that I have to pull the strap on the toe clip so tight that it hurts my foot and makes my toes go numb.
With clip-in pedals, your shoe has a cleat on the bottom that snaps into the clip-in pedal. There are a number of different pedal and cleat options to choose from (check this link to see our reviews here). The bottom line is, with clip-in pedals, you can generate smooth power throughout the entire pedal stroke. You will be engaging your hamstring muscles and your calf muscles in addition to your thigh muscles. You will be able to go faster longer. You will be able to cruise up hills. Your legs will be “spinning” through the entire pedal stroke.
One of the best ways to train with clip-in pedals is on an indoor trainer. I have a trainer that lets me use my bike indoors by lifting the rear wheel off the ground. In order to create resistance, there is a roller that contacts the back wheel and has adjustable tension on it. There are a number of types of indoor trainers - some provide tension by using a fan, others with magnets and others with sealed fluid (hydraulic). There are also dual-roller trainers where you ride your bike on rollers that are about 18 inches wide. See our reviews of indoor bicycle trainers for more information.
At any rate, there are a number of exercises you can do on an indoor trainer that can help you develop a smooth, powerful and efficient pedal stroke.
One-legged drills
The best exercise that I know of is called the one-legged drill. Essentially, you pedal with only one leg at a time with resistance applied to the wheel. For this drill, I will place 2 chairs on either side of my bike. I will take one foot out of the pedal and let it rest on the chair and leave the other foot clipped into the pedal. Proceed to concentrate on pulling and pushing evenly through the entire pedal stroke. At the very top of the stroke, you will push your foot forward as if kicking a ball. Then you push down through the front of the stroke. At the bottom of the stroke, you pull your foot back and up, like scraping mud off the bottom of your shoe. On the back part of the stroke, pull your foot up and forward back to the top of the stroke again.
As you first try this exercise, try an easy gear and/or low resistance on your indoor trainer. The very first time I tried this drill, I literally could not get my foot up the back and over the top. I had to use my hands to pull my thigh upwards just to get my foot to come up the backside of the stroke! You will be engaging muscles that hardly ever get used, with the exception of maybe climbing stairs. When you first try to pull up hard on the back side of the stroke, it would be like climbing stairs with a heavy weight attached to your shoe.
As you begin to develop strength throughout the entire stroke, pay attention to the sound that your indoor trainer makes. You will notice that the trainer will hum throughout the stroke. If you notice that the hum gets significantly louder during the down-stroke, then your stroke is not evenly-powered throughout the entire stroke. The goal is to have your indoor trainer humming smoothly no matter where your foot is in the stroke cycle. If you can get to the point where you are generating smooth, even power throughout the entire stroke, then you will be “spinning”. When you take your bike out on the road, try to remember to spin there as well. It’s often easy to forget and revert back to the “only-push-down” stroke.
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Tips On Avoiding Knee Pain When Cycling
By mike | January 10, 2008
From Tim Gorman, special to ClydesdaleFitness.com
For many cycling enthusiasts, knee pain is something that they regularly experience. This pain is caused by iliotibial tissue, and in medical jargon is usually referred to as IT band syndrome. This tissue is thick and fibrous, and runs between the hip and the knee. Because of the constant up and down movement of the legs in cycling, it starts to get stretched. Soon the stretched tissue starts to rub against the bony areas of the hip or knees - and that’s when the pain starts.
Quite often beginners are more likely to suffer from this type of pain. That’s because they get over excited and ride for hours without paying attention to their knees or feet. There are some other possible causes too, including wrong sitting position, faulty saddle, cleat alignment, hard riding, and individual body anatomy. There’s not much you can do to reduce the pain apart from cycle more slowly. Doing this gives the body a chance to get used to the physical stress caused by cycling. Stretching exercises and minimal hard riding can also help lessen the pain.
It’s a good idea to check the adjustment of your seat. When it’s exactly right, there’s a lot less pressure on the knees. Pain tends to develop behind the knee if the seat is too high, and in the patella if the seat is too low. Ask the salesperson at the cycle store to help fix the seat at the correct height when you’re purchasing your bicycle.
The cleats are another component that need to be checked. Their position needs to be neutral, so that they don’t float too much internally or externally. A bike shop can check the shoe position using the ‘fit kit’ method.
Another type of knee pain sometimes experienced during cycling is chondromalacia. This occurs because the cartilage behind the patella is subjected to constant pressure during cycling. Stretching and strengthening the quadriceps muscle, which runs along the front of the thigh, can help reduce this discomfort. You can sit on a chair to stretch the leg. Try to keep your legs straight while pedaling and avoid sideward movement.
Sometimes just resting the knee or applying ice packs can reduce the pain. It’s also sensible to reduce your cycling time until the pain in your knee or hip subsides. Avoid riding at high speeds and along bumpy roads for a while, even after the pain has gone. It can also be helpful to do some mild stretching exercises and ice the knee both before and after your ride, to help keep the muscles loose. Make sure you keep your legs warm if it’s cold, too.
If you find that the pain keeps occurring, it’s important that you visit your doctor or sports clinic for an accurate diagnosis of the cause of the pain and appropriate treatment.
For more important cycling information be sure to visit the ShoppingForBikes.com where you will find advice and tips on pocket bikes, mountain bikes, folding bikes and BMX bikes that you can review at http://www.shoppingforbikes.com
Article Source: http://EzineArticles.com/?expert=Tim_Gorman
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The Perfect Ride
By mike | January 4, 2008
From Mags M, special to ClydesdaleFitness.com
The perfect ride, I’m not talking about winning, the perfect ride is something else, something more. It’s when everything works. Your equipment works perfectly, your technique is effortless and efficient and every part of your body performs optimally. You feel invincible. Instead of dreading the pain caused by the next steep, long climb or the tortouress pace required to reel in the break-away, you welcome, yes even impatiently search for the next moment of hard effort so that you can pour some of that strength into it. And when the moment arrives, at the base of the climb or when the group forms into single file and the pace quickens, you feel as though you are powered by some invisible force with unlimited energy. You think to yourself, that now, now you are going to show your opponents, now they will experience the real feeling of pain and suffering. As you peak the climb, instead of resting a bit, you switch into that monster gear and spin it like you’ve never done before. You feel that you are recovering from the effort of the climb much quicker then usual. Even on the decent you are taking chances, no playing it safe today. With all this extra energy and power comes the feeling of being invincible. Nothing can go wrong today, today you are going to steal time both uphill and downhill.
You simply cannot seem to be able to find a use for all that energy. These days are rare, very rare. Maybe once a season, sometimes even less. Maybe a few times during training. The perfect ride starts before you even get on the bike. It starts with the previous night’s sleep. You have no problems sleeping, no tossing and turning, no worrying about the race. Just a deep, calm sleep. You awake with lots of energy, before the alarm-clock goes off. You get out of bed, you try to feel the body, the legs, as you dress. You wonder, is this the day? Is this the day when everything will work? The legs feel good, very good. Everything is ready for the race, all your equipment has been prepared the day before, including dry clothes to get into after the race. You know that it’s crucial to avoid spending energy on useless things today. You want to bottle up all the energy and reserve it for the event that is going to take place 4 hours from now. You eat your breakfast quietly today, avoiding anything that is not crucial for the race. A big bowl of oatmeal, a couple of bananas and the glass of orange juice goes down fine. One cup of coffee finishes the morning ritual and wakes you up, gives you that little bit of “extra”. You prepare your after-race recovery meal, making sure it’s ready as soon as you get off the bike. You arrive in the start area about 2 hours before start-time. You are focused, getting ready mentally. You check the equipment again, is it all ready? You arrange for the recovery meal and dry, warm clothes to be ready at the finish area.
This is what you have been working for, all those training hours. Those long, hard winter rides. All the hard work, it accumulates in today’s event. Usually this “pressure” would cause negative feelings, but not today. Today you are focused, calm and clear. Today you want to show them all. Today is your day. You can feel it already. Is the day? Will this be the perfect ride? You warm up, the feeling as your feet hit the floor this morning is still there. The legs feel good, very good. But you are cautious, you have felt like this before. You know that you very well could feel super now, only to discover that your legs are full of lead after 3 hours of racing. You tell yourself to be conservative, realistic. Stay focused, do not celebrate the victory before the race has even started. You know that it’s extremely important to directly all your energy and strength towards something positive. Happy thoughts, man, happy thoughts. The sweat starts to drip from your face, legs spinning effortlessly and fast. You are getting warm, the body is responding well during the warm-up. Finally, the time has come. The race starts, as usual, it starts fairly slow as we pull out of town. Riders chatting, exchanging stories, alliances are being forged, only to be broken 1 hour from now. Welcome to the peleton. As the race progress, you feel that this is the day! You recognize the feeling of the perfect ride. This is your day.
I am a full-time endurance athlete, working towards the 2012 London Olympics. I maintain a blog, describing my ups and downs of training / racing. http://roadrace1.blogspot.com
Article Source: http://EzineArticles.com/?expert=Mags_M
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Spin Faster for Greater Efficiency
By mike | December 31, 2007
From Gabe Mirkin, M.D., special to ClydesdaleFitness.com
All bicyclists learn that they tire earlier when they push very hard on the pedals. Spinning the pedals faster with less pressure saves energy. However, if you pedal too fast you lose coordination, which wastes energy. The key to riding a bicycle efficiently over long distances is to find out how fast you can pedal before you become uncoordinated.
A study from the University of Kentucky shows that most bicycle riders have very low efficiency at a pedal cadence of 40 revolutions per minute. Efficiency increases between 60 and 100, and decreases substantially over 120 (Journal of Biomechanics, May 2006). Muscles are made of two types of fibers: fast-twitch fibers that are primarily used for strength, and slow-twitch fibers that are used primarily for endurance. These authors showed that riders with a greater percentage of fast twitch (strength) fibers had faster optimal cadences.
Another study from Toledo, Spain shows that even experienced racers lose speed when their cadence exceeds 100 revolutions per minute (Medicine and Science in Sports and Exercise, May 2006). Maximal power output, a measure of how hard the cyclists pushed on their pedals, was nine percent lower at a cadence of 120 compared with 80 and 100. Lactic acid started to accumulate and cause muscle burning when the cadence exceeded 100 revolutions per minute.
That means that the more miles you ride and the faster you ride, the higher your optimal pedal cadence will be. Most inexperienced riders will ride best at a cadence of about 60; more experienced riders ride best at 80-90, and the best riders in the world start to lose efficiency at a cadence greater than 120. If you are a recreational bicycle rider, your optimal pedal cadence is the fastest you can spin without 1) becoming uncoordinated, as evidenced by bouncing up and down on your seat; 2) feeling burning in your muscles; 3) gasping for breath; or 4) becoming so exhausted that you have to slow down or stop.
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Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports — and the FREE Good Food Book — at http://www.DrMirkin.com
Article Source: http://EzineArticles.com/?expert=Gabe_Mirkin,_M.D.
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