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Dummy Cycling Beginners Guide

Everyone starts from beginner and progress according to different levels of skills and abilities to get the intermediate and advanced. However, during this process, the understanding of the basic techniques and the proper gear required for the particular sport is important.

This article is to provide the basic information you need to know, as a beginner. After passing through this guide, you can start their routine bike safely!

Please note:

1. Basic clothing and gear:

Get a bicycle:

As beginner in cycling, you must first choose to get the right kind of bike. There are three main categories of bicycles, namely, the road bike, hybrid bike and mountain biking.

- Road bike is light loaded with narrow tires, providing a high speed. It is suitable for insurance brokers, perfect for fitness riding, bicycle riding, and competitions such as cycle races and triathlon races.

- Hybrid bike is a combination of light weight and wider tires, ideal for beginners to enjoy the recreational road. Transport can be used as normal, fitness riding, tours and competitions for the beginner.

- Mountain bike is heavy with larger tires, ideal for walking off road, track and fitness competitions.

As follows is to ensure the correct size of bike that suits the person, as everyone has different human anatomy. The size of the bike affects comfort and is essential for cycling efficiency and injury prevention. This bike fitting service is available at major retailers of bicycles and the price ranged between fifty and a couple of hundred.

How a helmet:

The helmet is essential to absorb the impact during a crush. Although not a mandatory rule to wear a helmet on road now is a good practice to use his watch to personal safety. There are also many types of hull:

- The helmet is designed road aerodynamic purposes with a more clear and more. The cost can be quite expensive.

- Commuter / Town sport is more affordable and good for leisure riders. It is designed to protect low-cost and has a rounder shape.

- The mountain bike helmet is more difficult because it provides greater protection due to dangerous terrain cross-country cycling.

There are also different sizes to choose from, and generally a appropriate measure hull is sitting upright and slightly above the eyebrows. Should not wobble when you shake your head, but allow a slight movement with the belt tight.

Clothes to wear:

Cycling in our hot humid climate requires light and comfortable clothing. To ensure a comfortable experience cycling clothing includes:

- A light and comfortable top that is not too loose. At this stage, a cycling vest is not necessary, unless you want to look like a professional.

- A pair of socks with padded seat is preferable to a short loose, as it provides the cushioning effect of the stock, due to constant sitting.

- A pair athletic shoes and socks is good enough for a beginner.

Other gear (optional):

- Front and rear (preferred all time), security and visibility to other users.

- Water bottle holder.

- Speedometer to follow the cycling speed.

- Heart Rate Monitor to track the performance of the heart rate.

2. The heating and cooling

Stretch static before exercise is no longer valid on the basis of recent research. However, coaches and trainers are still practicing old school method. It is not difficult to understand why static stretching is not preferred, if we understand the purpose of heating. Making the bike warm up is to prepare the body for real action, for the education of core body temperature, as well as all the joints and muscles ready for activity.

Static stretching is performed by adhering to a specific muscle stretching, no movement. Therefore, does not create any joint movement or increased body temperature, which is essential to prepare the body for cycle process.

The Heat is done dynamically, involving activation muscle stretch. Examples include the dynamic balancing of heating the front of the leg and back and side to side, or twisting the trunk, shoulder rotation, high knee stepping on the ground, bike or simply relax in a very easy pace. There has been no specific research to support the duration of a session heating should last, a generic 10-minutes is good experience.

After cycling, cooling is static stretching session encouraged. First, it helps cool the body recovery, and can stretch the muscles worked to extend the normal flexibility.

Both dynamic heating and cooling sessions are crucial for efficient cycling, injury prevention and recovery.

3. Recommended training:

Start slow and easy pace during startup and select a flat. The distance and duration for beginners depend largely on the ability of the individual. To get an aerobic benefit, perform at least 30-minutes or more 2-3 times a week. At an average speed of 25, an estimated distance of 10 km can be achieved 45 min. It may take several weeks to several months (based on individuals) are well adapted and ready for higher intensity (faster) or more away.

Also to make real bike, strength training in the gym is important. specific strength training helps strengthen and tone, especially the lower extremities. Some examples of strength training are rotating in the stationary bikes, leg exercises and many other squatting and trunk strengthening exercises the lower back and core stability. This is crucial to muscle strength and endurance to sustain a continuous cycle on the road.

4. Cycling ethics:

All sports require the implementation of ethics to ensure the security of the person and others. A lot of elite runners can share the same way with beginners, therefore, learn a little way of ethics is of great importance. Ethics as maintained in the left lane for slow cycling, we faster cyclists to overtake on the right, turn on lights, bicycle road traffic respect, attentive to others, slow down in curves ... etc.

Ultimately, we want to have a safe environment to enjoy our sport with other travelers / athletes.

5. Places to go:

There are many places in Singapore for rookies, like the park connectors around the island, the east coast of the park and the park of the Costa West. You can find more on the way!

There will be more to learn about cycling on the road but as a beginner, this information should be large enough to ensure a safe cycling pleasure!

About the Author

Angelin holds a Sports Science Degree (ECU) and Strength & Conditioning Certifications (NSCA/ASCA), with years of experience in Fitness. She walks the talk and delivers Personal Training, group's workshop as well as Corporate Workshop's presentation. To know her background, visit www.fitness-solution.sg

Read more: http://www.articlesbase.com/fitness-articles/right-ways-to-weight-less-2708606.html#ixzz0rpPwXZxP
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