CYCLING is a great way to get and stay fit. Here are 15 things you should know about cycling and why it is such a good form of exercise to make you fit and feel great.
1. Health professionals recommend that we do 30 minutes of exercise at least five times a week. Cycling is a really good way to do this. It is an easy way to get fit and stay fit. Just 30 minutes of cycling each day will reduce the risk of heart disease by half, the single most-common cause of death. Cycling exercises the heart without putting a strain on it and stimulates good blood circulation. It is estimated that if one third of all short car journeys were made on bike, heart disease rates would fall by between 5 and 10 per cent.
2. Cycling is not just for young people - anyone can get on a bike and cycle. It is for everyone, young or old, the handicapped, and those who are perfectly healthy. It can be relaxing, too - that is if you are not going uphill or pedaling into a very strong wind.
3. Cycling is also great for the environment. If you cycle for half-an-hour each day instead of driving you'll save approximately 150 to 200kg of carbon dioxide emissions over the year. Cycling is a fantastic and environmentally-friendly way to discover the countryside.
In towns and cities with traffic congestion, cycling can turn out to be twice as fast as driving. And you don't need to find an expensive parking place. Ten bikes can be parked in the space of one car. In fact, with cycling you burn calories and not carbon. Cycling is clearly the least polluting way of travelling distances. It is estimated that 2kg of carbon are saved for every short journey made on a bike instead of the car. Radical new bicycle designs may mean that more and more people will use them as their primary form of transportation.
4. Riding a bike is a low impact activity, meaning it is one of the safest ways to exercise without putting too much strain on your muscles and joints. For people new to exercise, riding a bike will let them get fit without undue physical strain. Cycling is a non-pharmacological method of lowering blood pressure.
5. Cycling can be a powerful calorie burner. Pedaling at a gentle 12 miles per hour on a flat road uses 450 kcal per hour on average. It is an aerobic activity, except when going uphill. This means if you keep at or below lactate level you will be burning fat and not just carbohydrate. Long, steady, just under lactose-level cycling will therefore burn away your excess fat. But don't overdo it; if you burn off too much fat you'll begin to lose muscle, which is not what you want to do as a cyclist.
6. Riding a bike is cheaper than going to the gymnasium in order to keep fit. It is participated by well over a hundred million people around the world.
7. As a sport, cycling is challenging, but that is best left for the fittest and keenest of cyclists. Road racing is a popular global sport that is much televised these days. The Italian Giro, the Tour de France, and the Spanish Vuelta are the three main challenging professional events held annually.
Indoor cycling events held in velodromes are becoming more and more popular with spectators, especially during the Olympics. Mountain biking, too, is becoming more and more popular. Some cyclists are convinced that the top mountain bikers are more fitter than the top road racers.
8. On average, cyclists live two years longer than people who don't ride a bike. In fact, it is believed by health professionals that regular cyclists in their 30's and over are as fit as people 10 years younger.
9. Cycling is great for those who only want to cycle for relatively short distances on flat terrain in good weather. This is why it is ideal for kids to keep fit by cycling to school instead of being driven there by car or bus. Compared with the cars used in the school-run, cycling is non-polluting and energy efficient. For kids, it is healthy and fun. It is a great antidote for childhood obesity.
10. For the majority of people, cycling is a stress-free way of keeping physically active. It can easily be incorporated into a daily routine. It is more enjoyable than stressful driving, even over longer distances. Any type of regular exercise is beneficial and cycling is perhaps the best as fewer injuries occur as a result of it - unless you fall off! Always wear a helmet.
11. Regular cycling encourages other healthy behaviour. It stops people from smoking and helps to cut down on bad drinking and eating habits. Cyclists that return from a long ride feel great satisfaction and talk to their friends about it.
12. Cycling not only tones your legs, it is great for your posterior, too. The only downside to cycling is that it can be detrimental to the bones of keen cyclists. They may have significantly lower bone density in their spines compared to those who do a greater variety of exercise. Cycling is a low-impact exercise, so it is good for those with vulnerable joints. But it does not have the weight-bearing impact of activities like aerobics, which helps to build strong bones. Remedy: perform some impact exercises if you cycle a lot and do no other form of exercise.
13. Cycling can be exhilarating, giving you the feeling of speed and freedom. If you go to the gym you could cycle there and back as a warm up and warm down exercise. These days half of all adults do no exercise. One third of adults are clinically obese. Cycling is therefore the perfect way for them to start to get on the long road to losing their excess weight and becoming fit.
Riding a bike improves muscular fitness and blood circulation and forms a valuable part of a weight loss programme. Cycling also keeps weight under control. Cycling for thirty minutes every day, five times a week, at lactose level increases life expectancy, controls weight, reduces the risk of heart attacks and strokes, and gives you zest to your life. Studies show that cycling to work gives a 3 to 7 per cent increase in cardiovascular fitness and a 3 per cent fall in body weight over time. It also reduces cholesterol levels by 5 per cent.
If you undertake physical activity like cycling, you can enjoy a more varied diet without increasing your body weight. Cycling also raises the speed of your metabolism for hours afterward, so your body continues to burn fat and calories for hours after the exercise.
14. It is thought that cycling can help people suffering from depression. Endorphins released into the body from the brain while cycling are thought to be as beneficial as drug therapy for mild to moderate cases of the disease.
15. The unique thing about cycling is how it integrates exercise, travel, and a real sense of well-being.
Your ultimate fitness is within reach. Getting fit is not a pipe dream or for those with the perfect genetic make up. If you cycle your way to fitness you will see a new person staring back at you in the mirror.
Vic George has put together a complementary report on cycling and burning fat that will help you solve your weight problem permanently. To access it instantly please visit: http://www.perfect-health-guide.com/guide-to-losing-fat.html
I'm five days overdue in my post but the excitement is still there. Let's pretend it's the day of the Chicago tri, and I'm finally sitting at home on the couch for my re-cap. You can probably tell by the title of the post that things we well, but here's the play by play.
For those that didn't read my last post, let me start by saying this was my first Olympic distance tri. I went into it wanting to just finish and would have been thrilled with a 4 hour time. I am in what's called the PC (Physically Challeneged) division and in CHicago there were about 20 others in my category. I compete in the severe leg impairment division against other above the knee amputees. Of those, it was myself and two others. Doesn't seem like many but these were a big 'two others'. One of my competitiors was Sarah Reinertsen who was the first Above knee amputee to complete the Hawaii Ironman. She was conquering all this as I was at Walter Reed learning to walk again and she became my role-model. I looked to her for complete insipiration in imagining all the things I someday hoped to do. I had met her a few other times and she is such a genuinely nice person which made me look up to her even more. She went on to compete on the Amazing Race and is a key spokesperson of the Challenged Athletes Foundation. Needless to say, as a very seasoned triathloete, I was going to to my best to keep up with her.
I got to transition around 4:30am for a 7:30am start. As the PC division we are spoiled and get to start right after the elite level athletes. A smaller wave, less people in the lake... it really is nice. At 7:32 we were off. The water temp was warmer than the air temp and it felt awesome. I had a great swim and jumped out of the water in about 24 min, well ahead of most of the PC pack. I had help getting my wetsuit off and made the 1/4 run to transition getting there in about 28 min.Our bike rack was positioned close to the swim in and run out, but as far as possible from the bike out. This didn't bode well for us amputees becasue walking in our biking legs is never easy. So I switched to my biking gear, put my biking leg on and slowly made my way to the bike out. 6 min later, with a quick delay to find my lost chapstick, I was on the bike.
My goal for the bike was under 2 hours as I am not a fast biker. As we started there was this enormous headwind and for the first 10 miles I don't think I got above 10 mph which I was not happy about at all. Then we turned around and I shot back at over 20mph and absolutely loved it. We had to 2 two loops which meant that damned headwind again but I also got to see my competition. I could see that Sarah was behind me by a few miles and I really booked it on the way back to try and keep it that way. I got back to T2 in about 1:40 with a 15mph average and I was pumed. I looked at my watch and saw I had a full 1:40 to finish the 10K and was feeling good about it.
Again, the slow transition but I was finally out on the run. Before this race my longest run was 4 miles without the bike, so a 10K after the bike was a bit worrisome. I started to plug along at my snail like pace and told myself to just keep moving regarless of how slow I was going. The first 2 miles were OK and then I started to get a bit tired. I had made the rookie mistake of eating a total of 4 sport beans and 2 sips of gatorade up to that point and started to think how dumb I was. I did my best to stop at the water stops but I was a bit too late on that decision. I made it to the turn around and things were going downhill fast. My snail like pace became even slower (if that was possible), multiple times I had to walk but would get all dizzy so would start up with th jog like shuffle. The passing runners and crowds did their best to keep me motivated and I tried hard to make it work. I had seen Sarah at the turn around and she was about 1/2 mile behind me. With my pitiful attempt at running I kept expecting her to be the next one to pass me. But apparently, Sunday was my day and I made my way to the finish line 2 min ahead of her. It wasn't this glorious fist pump as I crossed the finish line as I was frantically trying to make my way to the side thinking I had to puke. I waited a good few minutes, drank some water and realized that not only did my final time of 3:44 exceed my what I though to be a lofty 4 hr goal, but I had won my division! I couldn't believe it. Especially knowing how bad my run sucked. I was so unbelievably pumped. I kept imagining what I could do with the proper training and a better run.
We stayed around for awards as the ParaTrathlon sponsor, Accenture, graciously gave out these large silver platters to the winners. I will attach a picure of myself with Sarah and Scout. You'll notice that I tower over them and I am a measly 5 '4'.
So, my first Olympic tri was a huge success. I still can't believe it. My next challenge is the Challenged Athletes Foundation half- ironman in San Diego in Oct. I'm doing the swim and the run. 13 miles of running will be the challenge there but I'm still on my winner's high so Im up for anything.
Ok so we have done it again!! Entered the Magical Untamed ABSA Cape Epic for 2010 in South AFrica. Team Susan Deacon Properties have made our entry today and now looking forward to 2010. Some training and racing to get us in top shape and form for next year's race. My Team mate (Jason Eldridge) also now an Amabubezi member after finishing his 3rd one and I going for my 6th one next year will keep you posted on our preperation and training for next year. We really start more focussed training December, but going to do plenty of racing towards the end of the year. That is how my team mate likes it. Racing and going hard.
Our first race together as team after the 2009 Cape Epic will be the Transbaviaans 24 hour race from Willowmore to Jeffreys Bay in the Eatern Cape, South Africa. 230km in one day. The worlds longest 1 day mountain bike race.
http://www.ecobound.co.za/The%20Trans%20Baviaans%2024%20hour%20Mountain%20Bike%20Marathon.htm
I will do an update towards the Transbaviaans race in 2 weeks time again.
I am officially qualified for my Alaska race! Last week I participated in the Ann Arbor 1/2 marathon and had to average 12.5 on the bike. I knew I could do it but was still nervous before the start. I was the only wheeler as they called it so I was on my own, starting 2 min before the runners. I had my wn police escort which was awesome until the very end when we merged with the 5K run and I had to weave around the mass of people. I crossed the finish line in 48 min with an average of 16.0 mph. I shouldn't have been worried and it felt awesome. I was wishing it was a full marathon so I could really compare my time to what I've done previously. SO now that that's done I am officially headed to Alaska in just about 5 weeks now. I know the flat Ann Arbr doesn't cmpare to 6 days of hard racing with a total of 16,000 feet of climbing but any vote of confidence I can get is a good one. Last week I had to sign a waiver that In Alaska the race directors weren't liable for moose and bear. Let's just hope if they come after me it's on the downhill. If they see my on the uphill, I'm screwed.
My running has resumed and I LOVE it. I will post a picture of my sweet new running leg if youre interested. I had to take a few weeks off to work with my socket and such and I didn't realize how fast I could loose the endurance. That and my back muscles had gotten somewhat accustomed to my running ways but starting out again it was a bit painful. I sucessfully did another straight 1.5 miles around the track and was excited. I really really want to make it to 2. I have another 5K on June 18 and am going to do all I can to run the whole thing. Another amputee friend of mine from the Iraq war is also learning to run and I hope he'll do it too. As we all know, having the company makes you try that much harder...
I have had to do some of my longer rides insdide this past week. I was spolied with the weather when I got to go outside for a few weeks. Having to be back inside, on the trainer almost killed me. Well, not really. But on my suposed to be 4 hour ride I couldn't stand to be on the bike a minute longer than 2:45. As my coach said, I am getting soft... I have another 4 hour ride this Thurs and am praying for good weather. If it would only warm up already. I have another Soldier Ride this weekend here in Chicago so I'll have my long ride on THursday and then riding with th group on Sat and Sun.
I had my first swim meet since Beijing. DUe to time constraints and having to get down to FL for a triathlon with the Challenged Atheltes Foundation I was only able to do two races, the 50 free and 100 back. The 100 back is not my race so I wasn't too comcerend. But my 50 free time was within .5 seconds of my best time ever and I was plesantly surprised. Fr not swimming as much and focusin on biking I was expecting much worse. Maybe there's hope yet.
I did the FL 70.3 on a relay and I was again the swimmer. My swim was fantastic. I was going for under 30 but once again I was just over. But it felt great and I actually caught and passed one of the pros that was in the wave ahead of me. I was loving it.
That's all for now. Cross your fingers for good weather so I don't get too soft...
I remember in detail when I first knew that I wanted to race bicycles. I was watching the one day Paris to Roubaix race A.K.A. "The hell of the north". It still stands today as probably the single most grueling and dangerous one day races of the year. There is rain, mud, cobblestone streets and crashes and as crazy as it sounds I was hooked. That same year I was introduced to the Tour De France and American rider, Greg LeMond. I watched in amazement as Greg battled the likes of Benard Hinault and Laurent Fignon and when he finally won in 1986 he was the first American to do so and I was so proud. I rode that day, rode hard and long with dreams of being in that position one day.
I never reached the pinnacle of the sport but I did have some success here in southern California as a Junior rider. Criteriums and road races filled my summer weekends. In the winter it was mountain biking so that I could maintain base fitness levels. My father, god rest his soul, loved when I had a race. He would look at the race calendar and find races that were 2 even 3 day stage races just so we could embark on road trips and stay in hotels. He was my one man support vehicle. I know if Dad were here today he would be right behind me in the car yelling words of support out the window as I strain to climb a hill or push myself to the limit on a straight away. Sadly he is not here and sadly my time in the saddle was cut short in 1990 when I was involved in a serious crash. During one of my favorite races at a criterium course called "the Ziggurat" some unattached barney crossed my front wheel and down I went at 35 MPH and away he went without ever realizing he had just ended my cycling career. Or so I thought.
If you read my profile it states "I am 38 years old and recently re-entered the world of competitive cycling. It is a sport that I had some success in as a young man however after a serious crash in 1990 I hung up the bike even though the passion for the sport was still there.
In the last couple of years that love was too strong to ignore and I decided that I was mentally prepared to start training again. My loving wife, 2 daughters, 16 and 5 support my decision and understand both the training involved and inherent dangers of the sport. I love and adore them.
The passion or dare I say addiction for racing is back and I am loving it. This is gonna be a fun ride".
So I hope you enjoy this blog, as I attempt to reclaim the form I once had and the position I once fought for, top of the podium. Its gonna be a fun ride.
- Brian
My husband and I spent the holidays in Del Mar. While we were there I did some really fabulous rides. I also got to meet my new friend, MUle, who also is an avid forum poster. We had coffee and enjoyed some time together!
