Dayan Cycling

You can't be sad while riding a bicycle

The Top 7 Health Benefits of Cycling

Build-a-Better-Body-for-CyclingCyclists are a diverse group. Some of us ride fat tires down rocky trails, some of us ride road bikes up burly hills, some of us ride for sport and some of us ride just for fun. Some ride for the adrenaline rush and some ride their bikes for basic transportation. But all of us can take advantage of the healthy benefits of cycling, even if we never ever buy a single item made from spandex.

Bicycling, along with being the most efficient mode of human locomotion, is also one of the best all-around activities for improving our health. From head to toes, cycling’s health benefits are hard to beat.

7 Health Benefits of Cycling

1. Cycling is good for your heart: Cycling is associated with improved cardiovascular fitness, as well as a decrease in the risk of coronary heart disease.

2. Cycling is good for your muscles: Riding a bike is great for toning and building your muscles, especially in the lower half of the body – your calves, your thighs, and your rear end. It’s also a great low-impact mode of exercise for those with joint conditions or injuries to the legs or hips, which

12 Tips for Better Cycling

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Whether you’re young or old, athletic or sedentary, bicycling is an enjoyable and healthy way to travel and experience the outdoors. Done vigorously, it gives the heart and circulatory system a workout and can burn more than 500 calories per hour. The development of new types of bicycles—notably the hybrid, which combines the speed of a road bike and the ruggedness of a mountain bike—has made riding easier and offers more options to suit your specific needs. What’s more, cyclists now have more places to ride. Here, ways to improve your performance, safety and comfort when cycling.

1. Wear a Helmet

More than 6,000 cyclists seek emergency care for head injuries each year in the U.S., and head trauma accounts for 75 percent of cycling fatalities. Used properly, bike helmets are nearly 90 percent effective in preventing brain injuries. Choose a helmet that meets the standards of the U.S. Consumer Product Safety Commission. Or, look for a sticker from the Snell Memorial Foundation or the American Society of Testing and Materials. Pick a bright color and a helmet that fits snugly.

2. Make Sure It Fits Your Frame

Buying a new bike? To find the right frame size for

How to survive Cycling in the rain

17Riding in the rain is part of life on two wheels – no matter the time of year. Some hate it, others enjoy it. Whatever camp you fall in to there are ways to prepare, survive and recover from cycling in the rain

1. Jacket

The most important item of clothing for battling the rain is a jacket. Not only will a good waterproof jacket keep your torso dry it will help you regulate your body temperature. GoreTex is the best material as it is waterproof and breathable. A breathable material is essential so you don’t overheat.

A thinner rain jacket or ‘shell’ can also be used with the correct layers underneath, although persistent or very heavy rain will get through eventually.

 

They may not look great, and they may rattle, but they are essential. Mudguards will keep all that filthy water on the road off of your feet, lower legs and back (where un-guarded wheels will spray the water with carefree abandon).

Even if you miss the rain, the roads will remain wet. That (dirty) water then gets flicked up by the wheels and makes you wet and cold. A flap added to the front guard will

Cycling Tips For The Whole Family

Cycling is one of those great activities that seems to have an almost endless list of advantages. There may be particular elements about it that you especially enjoy, including the fact that it allows you to exercise in a fun and relatively inexpensive manner.

Some people like the fact that they can race competitively, or take on more difficult landscapes, making use of their mountain bikes. For others, it’s more about getting from one place to another. But I feel a little sorry for those who mainly thinking of bicycles as offering a means of transport.

There’s so much more to cycling than simply using a bike for your daily commute. For me, I think one of the great pleasures associated with bicycles is the fact that they allow you to spend time with friends and family. There’s nothing quite like a family bike ride.

Even if you live in an urban area, it’s likely that you’ll be able to set off from home and soon reach a pleasant setting. Personally, I love nothing more than getting out into the country. There’s something special about riding a bike down a country lane, or maybe making use of a path that’s been specifically designed

How Cycling Position Makes All the Difference

The way you are seated on the bike affects your cycling performance and the efficiency of paddling. With a comfortable position, a cyclist has an edge over other riders in the batch. Every individual has different length of arms, legs and torso and if one cycling position is perfect for one cyclist, it might not be the same for another. Hence, the position of a bike must be adjusted according to the comfort of the rider. Adjusting the ride is important for three prime reasons.

· It offers more comfort for the cyclist

· Improves the efficiency of cycling

· Simplifies bike handling

A customizable bike is what the rider needs. Usually, the cyclist chooses a bike of incorrect size. While purchasing a bicycle, the buyer must consider the height of saddle and get seated to check if the hand, knee and leg positions are correct. Here are some cycling tips to help you adjust the bike in the perfect position.

Cycle saddle position

The height of a saddle is the distance from the paddle to the seat considering the paddle is at the bottom of the circle. While paddling the legs of the cyclist should never get stretched out. Even at the farthest position, the

Long Distance Cycling Tips

Although long-distance cycling is every cyclist’s dream, it takes months of groundwork and training in order to achieve this safely. Here are some tips and ideas if you’re eager for a long bike ride to help you get to the other side without too much unnecessary stress on your body.

1 First of all you need to work out and build your fitness levels up for your road trip. Even if you think you can do it, never start with a long ride. Begin by covering shorter distances and then gradually increasing the length of your cycle. Your training should still leave you fit enough to ride again the next day.

2. Your bike must be comfortable. You need to become familiar with your bike first, which, again, can only happen over time while you gradually increase the distances that you cycle. The way a bike feels on short trips is not an indicator of how it will feel on a long ride. It also takes time to get used to a saddle and find your optimal seating position on a new bike.

3 Make sure to get practical clothing to ride in. The same pants that feel great on a 10 mile

Cycling safety for children

The number of children cycling to school alone has rapidly decreased over the past few decades, largely because parents worry about traffic danger. But teach them about road safety, and there’s no reason why children can’t enjoy the freedom of cycling.

The biggest concern of adults when it comes to children walking and cycling to school is traffic danger. This fear has driven children into the backseat to be ferried around, with 42% of primary school children now being driven to school.

Once your child is confident on their bike, getting them used to cycling on the roads will develop them in many ways. Not only will they gain a sense of freedom and independence, they’ll also improve their confidence and fitness.

Road safety tips
Follow these basics to help you and your child stay safe when cycling:

make sure your child’s bike fits and that all your bikes are roadworthy;
if you’re on the road with children, take up a position behind them. If there are two adults in your group, it’s a good idea to have one at the back and one in front of the children;
helmets are particularly recommended for young children. Ultimately, wearing a helmet is a question of

Important Tips For Adventure Cycling

If you have advanced from a gentle cycle ride to a more off-road adventure cycling style then you need to know a few basic tips to help you deal with the variable conditions you may meet along the way.

Your body position is very important during a ride as this give a strong base for your core muscles to drive and direct the bike, by shifting your weight forwards and backwards over the wheels can improve your grip on your tyres and help with cornering. It’s best to start with a strong, central body position on your bike that allows you to lean and turn the handlebars to a full lock in either direction, you will gain more skills as you go.

When riding trails and in the standing position ensure that your feet are pointing slightly up on the pedals, this will give you far better grip and ease fatigue. This is also a great tip for your handlebar grip – by rolling your grip backwards slightly will enable any obstacles to be overcome more easily and act as a type of shock absorber.

Forward thinking is essential if you are going to ride bike parks and trails at any high speeds,

3 Tips For How to Start Cycling

Get a Bike

This an obvious one! If you want to start cycling you need a bike. My recommendation would be to go and speak to your local bike shop. Here you will be talking to people who have a lot of experience with cycling, probably cycle themselves and will listen to your needs so they can help you. If a shop is just trying to sell you what they have in stock, I would suggest they are not the ones to go to.

You are taking up a new sport and you want to enjoy it, with the right bike that is exactly what you will do. If you will be riding on the road get a road bike, on the canals perhaps a hybrid or if you want some off road adventures go for a mountain bike.

Make it Fit

Once you know exactly what style of bike you want, to be able to enjoy your riding you need to fit it. In the bike shop, every week without fail we see people with bikes that don’t fit them. Some bike shops may provide you with a bike fit service, these are ok but not a necessity if the shops knows what

Hot Weather Biking Tips

Summer Biking Checklist:

  • Water Bottles
  • Sunscreen
  • Shorts/other loose fitting or moisture wicking clothing
  • Plan for extra time

Hot Weather Tips

Drink up. Fluid intake keeps you cool from the inside and replaces what you lose in perspiration and breathing. Sip throughout the day and take in extra fluids during and after your ride. If your ride is short, water is best, but if you ride longer than 30 minutes, reach for a drink containing electrolytes, such as a sports drink or coconut water.

Dress light. Wearing shorts, short sleeves and light wicking clothing will help. If you happen to be wearing long pants, try rolling up the pant leg a few inches. For button down shirts, roll up the sleeves and unfasten a top button or two.

Take a load off. Get that bag off your back and use a basket or rear panniers. Your ride will be easier and your back and shoulder area will catch more breeze.
Take your time. Slow down and keep your exertion level low, especially on uphills where effort can be high and breeze can be low. You will get there in almost the same time – just drier!

Allow time for cooling off. Perspiration continues even after you finish your bike trip,

Getting back on the bike

Cycling is more forgiving and inviting than many other forms of exercise. People turn to it partly because it’s not as hard on the knees as running and it’s usually more convenient than swimming. Heavier people often do well on bikes because cycling isn’t a weight-bearing activity, so there’s little penalty for girth.

Pedaling a bike strengthens the leg muscles, especially the quadriceps that form the top of the thigh. But for the most part, cycling is an aerobic, not a resistance, workout — the kind of exercise that gets you breathing harder and your heart rate up and pays cardiovascular dividends. The cardiovascular effects of running and cycling are pretty similar, although running may make the heart work a little harder. In trained triathletes, the maximum heart rate while cycling tends to be about six to 10 beats per minute lower than the rate while running.

Cycling stacks up well against other forms of exercise when it comes to burning calories. A 155-pound person cycling at a fairly leisurely pace of 10 to 12 miles per hour (mph) will burn about seven calories a minute. (It’s important to specify weight when talking about calories: heavier people will burn more of them

Safety Cycling Tips for Group Riding

Here are some tips on cycling etiquette, or rules of the road, which should to be followed for safety. Here are the key ideas:

Teamwork
Give a helping hand, watch for problems (loose straps, loose equipment), and help each other to be safe and enjoy the ride.

Be Predictable
Group riding requires even more attention to predictability than riding alone. Other riders expect you to ride straight, at a constant speed, unless you indicate differently.

Communicate
Use hand and verbal signals to communicate with members of the group and with other traffic.

Hand Signals
Hand signals for turning and stopping are as follows: Left are straight out to signal a left turn. Left arm out and down with you palm to the rear to signal slowing or stopping. And, for a right turn, put your right arm straight out (in areas where this is legal) or put your left arm out and bent up.

Verbal Warnings
Along with hand signals, verbally warn cyclists behind you of your changes in direction or speed. The lead rider should call out “left turn,” “right turn,” “slowing,” stopping,” etc. Announce a turn well in advance of the intersection, so that members of the group have time to position themselves

Cycling tips for beginners

Before you start
For most people, cycling is a safe and effective form of exercise. If you have any health concerns or an existing medical problem, see your doctor before you start.

For short journeys, any good working bike will do. You might have an old shopping bike or a bargain mountain bike that you could use.

A 30-minute ride will count towards your recommended weekly activity target.
If you’re buying a second-hand bike or you have an old bike that’s been gathering dust, consider having it serviced at a specialist bike shop to ensure it’s roadworthy.

If you’re buying a new bike, there are many models to choose from. Hybrids, road bikes and mountain bikes are the most popular.

A specialist bike shop will advise you on the correct frame size and help you select a bike to suit your budget and the type of cycling you want to do.

There are also bikes available for people with disabilities.

Starting out
If you haven’t cycled much before or you’re out of the habit of cycling, find yourself a traffic-free area to start off in, such as your local park.

Practise riding single-handed so you can make hand signals, and get comfortable looking, over both shoulders to

Top 10 Safety tips for riding your bike

1. THE 3 R’S
Same Roads: You can and should use the roads. Don’t ride on the sidewalk! It’s illegal, but more importantly it is far more dangerous. Drivers are not looking fast moving bicycles on sidewalks. This makes intersections, especially driveways and back lanes where visibility can be more restricted, more dangerous for people on bike.
Same Rights: You have the right to your space on the road.
Same Rules: If you want respect, you need to follow the rules. You can’t have it both ways.

2. THE 3 A’S
Be “aware” of hazards on your route such as railroad crossings, poor road conditions, blind intersections, and wide road cracks.
Stay “alert” at all times. Never assume that cars see you, especially at intersections. Intersections are by far the most common place where bikes and cars collide so when you are on your bike you need to be doubly alert. Expect the unexpected and watch for cars coming from all directions.
Keep your “attitude” in check. Stay calm and focused on the job at hand. If you want to get even with someone, make it the person that treated you with respect and not the guy in the truck that

Tips for cycling and training in the dark

The clocks have gone back and despite temperatures not quite hitting the lows of winter just yet, the number of daylight hours has reduced drastically.

But training and cycling in the dark is still an option as well as being a great way to stay focused for those who struggle with motivation when it comes to indoor turbo trainers or rollers.

The first step is to make sure both you and your bike are visible. If you ride purely under the streetlights of an urban environment then it’s likely you’ll just need front and rear lights that mark you out to other road users.

Poorly-lit rural rides will demand more powerful front illumination to pick out verges and road hazards such as potholes.

Here at CW we’re big fans of running a rear light on a pack or on the back of the helmet. Think of it as a high-level brake light — any extra chance of being seen is worthwhile.

Wearing reflective clothing will dramatically improve your visibility. By law you will also need to have front and rear reflectors, as well as amber reflectors on the pedals.

Though few of us abide to this somewhat antiquated law, it’s worth bearing in mind as several

10 ENDURANCE CYCLING TIPS

1. Purchase two or three pairs of high quality cycling shorts and rotate wearing them as you train. Never put them in the clothes dryer. The same goes for cycling socks and shoes.

2. Don’t ignore training your trunk muscles. Prone and side planks, back extensions, rows, chest presses and lateral pull downs should be part of the preparation program for a long ride.

3. Make sure to cross-train! Water exercise and rowing are good alternatives to cycling. They give your joints a chance to rest from cycling-specific activities and continue conditioning your cardiovascular and muscular endurance capabilities.

4. Take yoga and/or Pilates classes. These modalities can help you strengthen and lengthen your muscles, especially your back and abdomen. They also teach you how to breathe when your body is in a stressed state.

5. Be prepared for temperature changes by dressing in layers.

6. Have plenty of water H2O and carb sodium mixture to ensure you stay hydrated and fueled on long rides.

7. To maintain efficiency and stamina while climbing, spin at a high cadence in an easy gear while sitting in the saddle rather than smashing down on the pedals while standing up.

8. Avoid overtraining by following the “hard-easy” principle: for every hard

10 tips to keep you riding on Winter cycling survival guide

Cycling through winter can seen like a daunting idea, even for those who have ridden in the colder months many times before.

Although we’d admit that it’s hard to beat cruising around in the summer, with short-sleeves and sunglasses, there’s still a lot of enjoyment to be had from winter riding – let alone the benefits of keeping your legs turning, and a bit of (very) fresh air.

Here we outline 10 key points to consider when facing a winter of cycling.

If you have any winter riding tips, feel free to add them in the comment section at the bottom of this article.

1. Clothing

The most obvious and arguably important factor in winter weather riding is, of course, clothing. The right windproof, thermal and waterproof gear can keep you dry and warm on rides so that you barely notice how cold it is.

A full set of winter clothing can at first seem like a large expense, but choosing carefully and layering up can give you a range of clothing to suit a range of temperatures.

There’s a temptation to throw on thick fleeces and waterproofs to stave off the cold, but you also have to consider that they will make you sweat, even when

How to Choose a Bicycle for Heavy Riders

Enjoy the pleasure and benefits of riding a bicycle! But first, you may want to pick a good bike that is right for you. Check your local bicycling stores or look at websites to find the bicycle that will best suit your needs. Some companies specialize in bicycles for heavy riders.

Also, you might want to consider the following tips and suggestions to make your cycling a fun experience.

1. Choose the type and style of bike. There are different bikes that are out in the market and each bike has its own characteristics. You may want to ask your dealer or research on the advantages and disadvantages of using such a bike. Regular heavy riders recommend getting any of the following types: cruiser, recumbent, mountain bike, hybrid, or comfort bike. Each of these bikes serves a different purpose. Generally though, experienced heavy riders recommend beginner riders to get an upright city or comfort bike where the rider’s posture will be more upright rather than hunched forward such as in a road or mountain style bike. The more comfortable you are riding the bike, the longer you want to stay on your bike or the more miles you want to tread on

Helpful Cycling Tips for Overweight and Obese Women

Cycling is an ideal form of exercise for overweight and obese. With full determination, proper outlook and right methods, cycling can be so much fun for overweight or obese. Here are some effective tips in order to have a comfortable and convenient cycling experience:

Make Your Bike Right

If you have a hand-me-down or your current bike just hurts to ride, maybe it just doesn’t fit your body properly. All you need is a new saddle or shorter handlebar stem. You could go for a bike fitting at your local bike shop or consult a professional.

Match your bike right

It’s important to match the bike to your planned use. Don’t be afraid to test ride different types of bikes before deciding.

Pick the Right Bike Shop

This is crucial. If you don’t feel like the staff is listening to your needs or taking you seriously, go elsewhere. Don’t be intimidated, you have as much right to buy a quality bike as the skinny guy beside you. Visit the shop when it’s not busy so the staff will have more time to entertain and accommodate your needs.

Besides the correct size of frame, make sure to ask if the frame material is appropriate for your weight.

Sit On

Six tips for safe cycling in the city

1. Think like a cyclist.

One of my biggest hurdles to biking anywhere beyond my neighborhood: the epic hill that lies between me and pretty much every other destination in the city. The shortest route downtown is particularly intimidating, careening straight down a slope that drops 250 feet over the course of half a mile. Um, no thank you.

But then I realized: Man, you’re thinking like a driver. Just because that hill is the easiest route for a car doesn’t mean it’s the best way for your newfound urban cycling self. It was an answer so obvious I didn’t even see it at first: Find another way.

2. Tap your route-planning tools.

OK, but which way? I first turned to Google Maps’ cycling directions tool. The mapmakers cheerfully routed me down the gentler west side of my neighborhood hill, keeping the screaming descents to a minimum before directing me onto a semi-busy street straight to the city center. But, hmm — would that congested road really be the best way to go? I wasn’t so sure, so I opened my Seattle cycling map, a free brochure I picked up at the library that views the city through two-wheeled glasses: a network of bike

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