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7 Common Cycling Mistakes You Need To Avoid

7-common-cycling mistakes-you-need-to-avoid

7 Common Cycling Mistakes You Need To Avoid

 

Cycling is a fun and accessible activity that children and adults can enjoy. You do need to follow certain practices and rules while riding a bicycle. These practices help to protect you. Mistakes while cycling can lead to accidents or problems with your body. You should know about a few common cycling mistakes to avoid.

 

Failing To Use Hand Signals

The first mistake many cyclists make is to not use hand signals. You should learn all the proper hand signals for turning, slowing down and stopping. Other cyclists, drivers and pedestrians will easily recognize these common signals. Use the signals every time you are riding a bicycle. This will keep you and the other people on the road safe.

 

Not Wearing Protective Gear

bike-helmet

A very serious mistake people make is to not wear protective gear while cycling. This is incredibly important because even a minor accident could result in serious injuries when riding a bicycle. You need to protect your head with a quality helmetBicycle helmets protect your brain and your face. They save the lives of many people every year. You will also want to dress in cycling clothes and wear cycling shoes whenever you ride.

 

Cycling In Blind Spots

Many people on bicycles make the mistake of not understanding vehicles on the road have blind spots. These are areas where the driver cannot see well because they are outside of the range of the mirrors. You generally find blind spots to the rear and slightly to the side of vehicles. Blind spots are much larger with trucks. Drivers who do not see you could turn or stop suddenly causing an accident. Stay in clear view at all times and do not ride in blind spots.

 

Ignoring the Condition of Your Bicycle

Another mistake commonly seen is cyclists ignoring the condition of the bicycle. You must take care of your bike. Clean your bike every week. This should include cleaning the gears and chain. Lubricate the chain regularly to keep it working well and to prevent rust. If your brake pads start to wear down, then replace them immediately. Take your bike in for a professional tune up or repairs if you start to notice it is not working correctly.

 

Cycling Without Warming Up

You can get the urge to go cycling at any time when the weather is nice. You do not want to just jump up and get on a bicycle. This is a mistake. You need to stop and stretch before cycling. Do some simple stretches with your arms and legs for around five to ten minutes first. Stretch out your back and even do some light exercises. This prepares your muscles for the intense physical activity that comes with cycling.

 

Staying In a Single Gear

The gears on a modern bicycle can sometimes be confusing. Many cyclists make the mistake of leaving the bike in a single gear regardless of the road conditions. This can actually cause excessive strain on your knees, bones and muscles. You need to always use your gears when cruising, going up hills or cycling through wild areas with uneven paths.

 

Not Knowing the Rules

A final mistake some people make is to start cycling without knowing the rules in the area. Bicycles are actually regulated especially when you are cycling on public roadways and within cities. You need to read the rules you must follow before you start cycling. This can help to show you exactly how to behave while on the bicycle. It can also help you to avoid fines and other potential problems.

You need to be prepared even when you are cycling just a short distance through your own neighborhood. Take a comprehensive approach to your bike maintenance and your safety. Avoid making the common mistakes that cause problems for many other cyclists today.

 

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Tips for Buying Cycling Shoes for Kids

Most people ride bikes using any type of shoe, but for people who ride regularly, they may receive an advantage from buying shoes made for biking. Shoes that work with the clipless pedal systems are a smart choice that makes pedaling easier for children.

 

Biking Shoe vs. Athletic Shoe

Compared to the common athletic shoe, cycling shoes were designed with a stiffer sole to give easier energy transfer while pedaling. Additionally, the stiff soles will protect your child’s feet during a bike ride and provide support that decreases fatigue and cramping.

 

Cycling-shoe

 

 

Tip #1 What to Consider With Cycling Shoes

In addition to purchasing cycling shoes, they usually come with a pedal that keeps your child’s feet held securely to the bicycle. A clipless shoe-pedal combination provides unrivaled control and keeps energy loss to a minimum when reaching the back wheel.

 

Tip #2 Hybrid Cycling Footwear

One of the recently added categories to cycling shoes is the hybrid cycling/ casual footwear. These shoes may appear to be casual shoes and provide comfortable walking, but the soles provide compatibility with clipless pedal systems ( SEE MORE: www.barangbike.com/65-cycling-shoes). The versatility of this style makes it great for children who may not be as serious about bike riding. Additionally, casual cycling shoes sometimes come with velcro.

 

Kid CyclingTip #3 Fit and Comfort

Two of the most important aspects of cycling shoes for kids is the fit and comfort of the shoe. A tight shoe means more energy efficiency, but tight shoes may restrict blood flow to the feet. If considering a stiffer shoe for your kid, understand that one of the drawbacks to these shoes is less comfort.

 

Tip #4 Evaluate Different Models

After you have decided on the type of cycling shoe needed for your child, evaluating the various options becomes exceptionally important. The problem is that you cannot test the shoes in the bike shop, so you will have to choose a shoe based on fit and comfort. Also, never buy shoes online because without trying them on, you cannot compare them to a different model.

Kids cycling shoes are similar to adult cycling shoes, but comfort and fit become extra important, or they will not wear them. Because children’s feet are still growing, you may have to purchase cycling shoes more often. Outside of hybrid cycling footwear, cycling shoes were not designed for extended periods of walking due to an inability to flex and their lack of traction.

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Getting The Most Out Of Your Bike in 3 Ways

There are supposedly over one billion bicycles worldwide. In many countries bicycles are a major form of transportation, taking people to work and goods to and from market. In Western nations bicycles are mainly transportation for children and exercise and recreation for adults. For any use, a few simple rules will make a bicycle more enjoyable, safer, and useful.

1. Get A Bicycle That Fits 
Your bicycle should not only be the right size for you, it should be the right style for whatever use you have in mind. If you plan to bike to the grocery store you will not want a bike designed for street racing. If you plan on putting in 20 miles a day for exercise, you do not want grocery baskets and saddle-bags. If you want to pack camping gear and tour the country, you need a bike designed for that purpose. You also need to be certain that your bicycle will hold up to the amount of use you have in mind. Go to a good shop or check out this online bicycle shop.

2. Keep Your Bike In Repair 
Pay special attention to brakes, tires, rims, and drive-chains. Don’t ignore sprockets and cables. Keep your tires properly inflated. Underinflated tires not only make it harder to ride your bike but cause early failure of your tires. Missing brake pads can cause tires to fail prematurely as well as being a safety hazard. Be sure to properly lubricate cables and chains as well as bearings and derailleurs. Make sure that your rims are true. If you cannot do these routine maintainance chores yourself you will need to find a shop or a co-op. Co-ops are groups of cyclists that help other cyclists keep their bikes in shape.

3. Be Safe 
You need to always be safe when using your bike. Besides knowing and following safety rules, you need to have all safety equipment. In addition to properly operating brakes that means DOT approved lights and reflectors (white headlights and red tail lights). Helmets can mean the difference between an embarrassing spill and permanent brain damage or even death. Some people may want elbow or knee pads, but these are not always needed. Proper gloves can also be very useful. 

Cycles of life

If your community doesn’t have marked bike lanes, stay at the edge of the roadway traveling with the traffic. International law as well as DOT rules in America, Canada, Mexico, all of Europe and the Americas consider bicycles to be vehicles. Some cities have rules allowing bikes on sidewalks, but this is usually a bad idea.

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How to Stay Motivated While Losing Weight

Losing weight is a long, difficult, and often fragmented process. However, many people fall into the trap of believing that results should be immediately visible. In reality, the results come at unexpected times and are often unnoticeable until they accumulate. By following this guide, you will be able to stay motivated while losing weight!

 

Understanding the Journey

Weight loss doesn’t happen overnight. Understand that it may take a year or longer to achieve the results that you want. However, this does not mean that you should put if off until later! People often lose a very large amount of weight when they first begin exercising and dieting. This is often water weight, and the weight that comes after it is more difficult to shake off.

 

work-out-motivation-quotes_large

 

To help you progress, keep a calendar and mark your weight every other Sunday. Don’t fall into the trap of checking your weight daily as weight can fluctuate from hour to hour and you may become discouraged as a result. By marking your weight every other week, you will have a stronger and more realistic idea of your progress without becoming too focused on the numbers or specifics.

 

The Only bad workout is the one you didnt do

 

 

While you should focus on eating healthy and maintaining your diet, understand that weight loss is a lifelong process. You should never partake in a diet that you can’t see yourself doing for the rest of your life. Engaging in fad diets may get you towards your goal, but you will succumb to unhealthy eating immediately after achieving it. Instead, follow a steady diet that allows you to enjoy food while still cutting the weight. If you do have a piece of cake or burgers and fries, try not to feel too bad about it. Instead, you should enjoy it for what it was. But make sure not to have too many cheat days!

 

Think before You eat Infographic

 

 

Slow and Stead

Make changes in your life and diet that you actually enjoy. Forcing yourself to eat only a carrot for lunch may make you lose weight in the short-term, but you will be unhappy during the process. Finding the balance between healthy and enjoyable living is the key to being successful. If you can do that, then you will be able to enjoy your life as you become healthier and slimmer each and every day!

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Gym meme

 

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How to Stretch Muscles Without Hurting Joints

As people age, their range of movement can become limited and they can develop joint problems. Stretching one’s muscles can help tremendously, but one should visit a bone specialist (Providence Orthopaedics) before undertaking a regular stretching routine to make certain it is safe to proceed.

To optimize flexibility, one should stretch all of the major muscle groups at least twice a week for a minimum of 60 seconds per exercise. Regular stretching can help increase range of movement in the hamstrings and hips. Stretching can also help prevent chronic pain caused by muscles that are shortened through one’s daily routine or work posture. Those who have sustained back pain as a result of sitting in the same chair each day at work, can benefit from stretches that reverse bad posture. It is a good idea to take 2-minute stretch breaks every hour or so to help eliminate this problem.

There are a few basic rules to remember when stretching one’s muscles. First, it is important to warm up prior to stretching. This can help improve one’s performance when stretching and can also loosen stiff muscles. Failure to warm up can result in injuries. Isometric and active stretches should not be included in a warm up, because they can cause the stretched muscles to become exhausted too quickly.

 

Static Vs. Dynamic Stretching

Static stretching, also known as, “stretch and hold,” involves slowly easing into a stretch and holding it for from 15 to 30 seconds. This can be a safe way to stretch. However, one should never hold a stretch long enough for it to cause pain.

Dynamic stretching involves more movement and uses smooth, controlled movements to help optimize one’s range of motion. This type of stretching does not involve any bouncing or jerky types of stretches. Dynamic stretching is the preferred method of stretching recommended by many coaches to improve the flexibility of athletes.

It is a good idea to discuss one’s objectives with regard to stretching, with an exercise physiologist. He or she can give advice with regard to the ideal method of stretching for a given individual according to what that person would like to achieve with the stretching exercises.

 

Example of static stretching:

Stretch for Upper Back Strength
Stand on a flat surface with feet slightly wider than shoulder-width apart. Bend knees slightly.
• Interlock the fingers. Push the hands as far away from the chest area as possible, allowing the complete upper back area to relax
• When done properly, the stretch can be felt between the shoulder blades

 

stretch

 

How to Stretch Routine – Improve Flexibility Exercises – HASfit Static Stretches Cool Down Exercise

 

 

 

Example of dynamic stretching:

Leg stretches
• Stand sideways beside a wall
• Place the weight on the left leg. Place the right hand on the wall to maintain balance.
• Swing the right leg backward and forward
• Repeat up to 10 times with each leg.
In addition to achieving a far greater range of motion and better flexibility, regular stretching can help increase one’s circulation, alleviate back pain, and reduce stress by relaxing tense muscles.

 

Dynamic Stretches For A Full Body Warm Up

 

 

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