Lesson 2: Structured Exercise Programs: Getting Started
Bicycling Basics
As the technology of bicycling progresses rapidly and new innovations are introduced every day, many people are taking up this challenging sport. Bicycling provides a variety of fitness benefits. Not only does it offer an intense cardiovascular workout which will help to burn fat and calories, but it is an excellent way to strengthen and tone your lower body including buttocks, thighs, and calves. Also important is the boost to your self-esteem which is experienced when you exercise outdoors on a regular basis.
As the industry grows, bikes of all types are constantly improved and designed to handle almost any kind of terrain. For example, road bikes look like the ten-speeds which many of us rode as youngsters with the curved-under handlebars and narrow tires. Mountain bikes have fatter tires and straight handlebars. They work well on rougher terrain. Finally, there are hybrid bikes which claim the gears, handlebars, and frames found on mountain bikes, but offer narrower tires for a smoother ride. Experts recommend the use of a hybrid bike for the bicycle enthusiast who wants a stable bike which can handle both pavement and trails.
With so many new bicycling fans, the clerks at bike shops are well equipped to measure an individual and his or her new equipment. By talking to the experts, you are more likely to end up with a bicycle that fits your needs. Without a proper fit, your bike will be uncomfortable, and you might be disinclined to ride as often as you need to for fitness and better health.
Other things to consider when beginning this sport include buying a comfortable seat for your bike. For example, if you are a woman, inquire about special seats made to fit a woman's body. Some of these offer a wider back and narrower nose or use softer material on the underside for a more comfortable ride. When considering all of the options, it is essential to try out the bike just as you would a car before buying it. Most bike shops will allow you to ride the bike outside first.
Prior to hitting the road (or trail) for your initial ride, you must purchase a helmet to protect your head in the case of an accident. All helmets sold in the United States are required by the Consumer Product Safety Commission to meet federal safety standards so the safety aspect of the helmet doesn't need to be taken into consideration. However, there are several options to keep in mind. Do you want a helmet with a vent to help you stay cool? Or you might like a helmet which is equipped with reflective stripes for night riding or a removable visor for the sun. The helmet should fit snugly. The clerks at the bike shop can show you how to check for the correct fit.
Once you have all of the necessary equipment, become familiar with your bike by riding around an empty parking lot or other unpopulated place. Practice shifting gears and applying the brakes. When learning which gear works best on different terrains, remember this general rule of thumb: use the smaller (lower) gears on hills and the larger (higher) gears on the flatter stretches.
When you pedal, follow through. Good pedaling technique involves applying force when your foot is at the bottom of the stroke and using your leg muscles to pull your leg back up. You might also want to experiment with leaning in the seat when you turn or standing when surging up hills. Many places offer clinics or classes for new riders. Ask at the shop where you bought your bike for more information or inquire at a local community college or YMCA.
Begin your training program with easy, slow rides on flat terrain. This will help you become accustomed to the sport and allow you to look forward to your bike rides. After a few weeks of fairly leisurely rides, increase the intensity of your workout by lengthening the distance or adding a couple of hills. Don't change too much at once in order to prevent burnout and the risk of injury. As you progress, joining a bike club and training with others can inspire you to even greater levels of fitness and fun.
