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I Love Bicycling

I Love Bicycling is a website that is geared towards cycling for beginners with road cycling tips, training articles, nutrition tips, weight loss, how to’s and bike repair articles.

Bike Handling Tips for Early-Season Riding

February 28, 2014 by Aaron Robson

bike handling tips for early season ridingEarly season riding conditions can be very challenging. During the winter, a ton of grit and salt gets dumped on roads to keep them grippy and snow-free, and, come spring time, all of that stuff ends up in one place – the shoulder where you want to ride. Spring is also pothole season, as water seeps into cracks in the road and freezes overnight, opening up holes the size of the Grand Canyon on your favorite roads. There are a few simple bike handling tips to keep your skin off the road and your bike in one piece.

SLOW DOWN!!!

This seems obvious, but it is easy to forget in the middle of one of your favorite descents. Slower speeds mean more time to react to what is in front of you. Slow down well in advance of corners so you aren’t braking hard while turning – doing so increases the chance of losing traction.

Take your lane.

Most of the road grit accumulates on the shoulder of the road, and you can avoid this by moving out into the travel lanes. Be VERY careful when doing this – think ahead, and don’t try to move out in front of a line of cars just before your corner. Wait for a large gap in traffic, and move out well into the lane, so cars aren’t tempted to try and squeeze by you. On long, switchbacking descents, I will usually just stay in the travel lanes to avoid having to move back and forth.

Relax.

Hitting a small patch of gravel or wet spot won’t necessarily cause you to crash. Overcorrecting for a small skid of your back tire will. Staying relaxed and confident will help you ride through small skids instead of tensing up and turning the small skid into a huge wipe-out. You can build this confidence through other types of cycling – mountain and cyclocross riding will both give you the experience of feeling your bike sliding through turns, which will help you become a more confident road rider.

Obstacle avoidance.

Be it potholes, glass, or ice, there is a lot of stuff on the roads that you and your bike would rather avoid. Your first key to avoiding this nasty stuff is to look ahead – the earlier you see something, the easier it will be to avoid. When you know what you want to avoid, doing so requires a bit of practice. Anyone who has managed to hit the only pothole on a clear stretch of road knows what I am talking about – your bike will tend to go where you are looking. If you are looking at that one pothole, there is a good chance you are going to hit it. Instead, work on keeping your eyes focused on the clear path you want to take, and your bike will follow.

Bunny-hops.

Sometimes, despite your proactive road reading and all of your best obstacle avoidance techniques, you just can’t ride around something. Often this has something to do with the 2 ton hunks of metal passing by on your left. This is when the bunny-hop comes in handy. Bunny-hopping is like jumping on your bike – both wheels lift off the ground for a split second. If you have never done this before, practice at slow speeds first. Clipless pedals make it much much easier and safer as well. When you do encounter something you can’t ride around, don’t try to jump too high – for potholes, your wheels barely need to leave the ground.

Keep these tips in mind when you head out on your next ride, and you will be well equipped to deal with whatever the spring roads will throw at you!

What You Need On a Long Bike Ride

February 15, 2014 by U.M.

What you need on a long bike rideLong bikes rides are a wonderful way to enjoy your time to yourself or others and get in some much needed fun. However, if you do plan on spending hours or even days on your favorite bike route, there are some things that you will want to take with you. This simple checklist will help you take on any challenge or emergency you may meet on the bike trail. [Read more…]

How to Change Bike Gears

February 11, 2014 by U.M.

how to change bike gearsChanging your bike gears while cycling takes some practice in order to accomplish the change fluidly. Avid cyclists know that if you ride your bike off road or on any kind of terrain that isn’t flat you will need to change gears. Most bikes contain anywhere from ten to twenty-seven gears that are split between the front and back wheels. Knowing when and how to change them is an important part of cycling. [Read more…]

Post Ride Recovery Rituals

February 11, 2014 by U.M.

Many cyclists have different ways of cooling down after a long ride. In fact, each person will find that they have different needs when it comes to their muscles depending on the ride itself. Of the multiple post ride recovery rituals, here are a few of the most popular.

post ride recovery rituals

Stats

Not everyone is in to stats, but the ones that are are obsessed. One of the most common things to do after a ride is to upload your stats and check them – even before you take off your shoes. Did you capture that KOM? Did you have a higher average power output? How fast did you climb that hill…

Fluids and Food

One of the most efficient ways to recover is to replace the lost fluids in your body. During your bike ride you will most likely find that you sweat quite a bit. Sweat is the body’s way of cooling you down so that you don’t overheat, but it can also cause dehydration. Because water drives nearly every metabolic function in your body, dehydration is no joke. You can also lose the salts in your body through sweat. Both the fluids and the salts need to be replaced.

Eating food after your ride will also help you recover by replenishing the fuel stored in your body. By eating the proper food, you will be able to recover energy more quickly and your body will also be able to repair any tissue damage caused by exercise. The ideal time to eat after your bike ride is within 60 minutes of finishing.

Stretching/Massage

An important part of a post ride recovery is stretching. Don’t bother with strenuous stretching, but rather very gentle stretching. This will keep your loose muscles from becoming too rigid too quickly as they try to return to their resting state. This will also help prevent muscle soreness.

Massage is also going to help clear the lactic acid out and help you recover; however, not everyone can afford a massage after every ride. I recommend using a foam roller, if you do not already, it will change your life.

Rest

Rest is the most important thing you can do to recover from any sort of exercise. Even if you just take a few minutes to rest, you will feel better than if you didn’t rest at all. A 10 – 30 minute nap is ideal if you are able to sneak it in, but a good night’s sleep is the best thing you can do for yourself. Not only will you be able to recover fully but you will be more prepared for the next time you get on your bike.

When you are in recovery mode remember: Never stand when you can lean, never lean when you can sit and never sit when you can lie down!

Your post ride recovery ritual will depend on how hard of a bike ride you had. By tailoring your ritual for what your body needs, you will be able to recover quickly and efficiently. By recovering properly you will also be able to prevent the injuries that come with tired or strained muscles.

Some of the Ways Cycling Saves You Money

February 11, 2014 by U.M.

cycling saves money, biking runs on fat and saves you moneyWhen someone initially thinks about saving money in a big city they eventually come to the idea of cycling. This is because cycling is a remarkable way of saving money in many different ways. Some of these ways may surprise even avid bikers. [Read more…]

How To Pick The Right Bike Shorts

February 7, 2014 by U.M.

How to pick the right bike shortsBike shorts, as with any kind of exercise clothing, the need to be comfortable and do the job you need them to do. Not only should the right bike shorts not pinch when you ride, they need to conform to your body and not shift during the movements you’ll make while cycling. Unfortunately, the best way to find the right pair of shorts will ultimately be to try them on and test them out. This is because everyone’s body is different, so everyone will have a different preference of brand, size, and fit. However, here are a few tips to keep in mind so that the process doesn’t seem so hit or miss. [Read more…]

Magnetic Bicycle Seat Boosts Male Fertility

February 2, 2014 by Gary B

A lighthearted look at 3 completely fictional cycling headlines we’d like to see in 2014.

space-required-to-transport-60-peopleDoping continued to be the top cycling headline in 2013, with the fallout from Lance Armstrong still trickling through the ranks of elite cycling. The year kicked off with Armstrong sitting down with Oprah Winfrey to share a candy coated version of his career as pharmaceutical guinea pig. If all the bad news in cycling makes you want to cancel your RSS feeds, wait. Here are 3 cycling related news stories we would really like to see in 2014.

Magnetic Bicycle Seat Boosts Male Fertility

Baltimore(ATP)- Researchers at John Hopkins Medical Center have released results from a study of the potential health benefits of a new magnetic bicycle seat developed by scientists at Japan’s Superconducting Magnetic Levitation Institute. The revolutionary saddle system uses special bicycle shorts incorporating rare-earth magnets and a small wheel mounted generator to enable virtually frictionless pedaling. Anecdotal reports of increased libido and performance by male test riders led to medical researchers at the John Hopkins Sexual Performance Center to launch a study of the new technology’s potential benefits for male fertility. “The faster I rode, the harder it got, amazing!”, reported one study participant.

Center spokesperson, Harold Newsworthy read from a prepared statement, “we are pleased to announce that preliminary results found significant benefits for members of the study group in multiple measurements of fertility and performance, including sperm count, motility, vascular response, and testosterone levels”. Study participants also reported significant improvements in their 10K time trial results.

Federal Lawmakers Pass Major Tax Credit For Bicycle Commuters

(Associated Cycling News) – Federal lawmakers today passed sweeping tax reforms aimed at encouraging energy conservation and the use of environmentally friendly transportation alternatives. People that bicycle to work were the big winners. Cycle commuters will earn tax credits equal to the cost of bicycle equipment, maintenance and repair, as well as a 47 cents per kilometer mileage credit. Tax expert, Tex Vader estimates the average annual credit could be as high as $10,000.

Environmental activists and urban livability lobby groups have both applauded the move. Vision Green director, Sam Ting and Better Urban Resources Board (BURB) spokesperson Chloe Dupé both congratulated the government for it’s positive vision and proactive initiative. Funds for the credit are being generated from a new $10 a month tax on parking stalls.

Beer Rates As #1 Cycling Workout Recovery Beverage

Munich (Beer News Network) – In a groundbreaking study from Munich State University sponsored by the Bavarian Brewers Association, researchers have found that beer provided the most rapid restoration of electrolyte and blood sugar levels following intense cycling workouts. The study compared various popular exercise recovery strategies including sports drinks, energy drinks and milk thistle mixed with buttermilk and lemon juice. Beer was a clear winner for exercise recovery while the milk thistle mix did perform well on the following day’s hangover test.

Researchers described the test results as promising but added that a larger study was needed to better define the optimal fluid replacement regime. Volunteers for the expanded test are actively being sought. Interested participants will be required to relocate to the study center in Munich, Germany for the month of October.

What would you like to read about in 2014? Comment below:

Why We Love Cycling

February 1, 2014 by Lee Agur

Cycling… Our Drug of Choice

why we love cyclingCycling is our therapy

You can’t help but smile

The more you ride, the more you get to eat

The feeling of flying

Wind blowing in your hair

Staring at peoples butts in spandex

Your butt looking good in spandex

Ride more, feel better

The inevitable endorphin kick

Beautiful people inside and out

The RUSH

The freedom you feel

The first spring ride after a long cold winter

Wiping away the tears because you are going so fast

Going all out

Blowing your first successful snot rocket

Group rides

Dropping someone

Waiting at the top of a hill for everyone to catch up

The energy that surges through you

Mode of transportation

Family rides

Racing and suffering with your friends

The mental ecstasy

The friendships it creates

Clean energy

Winning your first race

The challenge

Being absolutely gutted after a climb

Tailwinds

The feeling you have just before you take a drop that is out of your comfort zone

Pushing over 1000 watts (even if it is only for a second)

Suffering never felt so good

Jello-y legs

Being a part of such an amazing community

This is why we love cycling! Why do you ________________ ?

The Perfect Sprinting Technique

January 30, 2014 by Lee Agur

The Perfect Sprinting Technique

To be a great sprinter not only do you need great tactics but you need the perfect sprinting technique.

Choosing the Proper Gear

mark-cavendish-nike-speed-talks the perfect sprinting techniqueBefore you can even begin to sprint it is crucial to select the proper gear, it has to be one that you can accelerate very quickly, but not one that you are going to spin out of too soon. Gear selection will come with practice. Challenge yourself to mini sprints while on training rides to get a better feel for gear selection.

A more advanced technique to keep in mind is that suddenly changing gears can signal to people that you are about to get up and sprint, so try to soft pedal for a moment and then feather the gear change if you are trying to catch them off guard.

The Jump

Once you have selected the proper gear it is time to start the sprint. Wait until your “power foot” (likely your right foot if you are right handed) reaches the 2 o’clock position then get out of the saddle, push down on the pedal and go like a bat out of hell. To generate the maximum amount of explosive power you should be pulling down on your drops while pushing down on your pedals. Use your weight to your advantage and rock the bike side to side so that your weight is over the pedal on each down stroke. The first 5 pedal strokes should be extremely explosive.

Sprinting

Now that you have started to sprint it is important to keep technique top of mind. Keep your body low and elbows in as much as possible as you continue to accelerate. You are able to go faster with the same amount of power if you are more aerodynamic as the air resistance increases exponentially as speed increases. Keep your upper body quiet, low and focused on where you want to go.

If you are not racing for the line, look back once or twice to make sure you have created enough of a gap to continue to breakaway but do not keep looking back. Find a steady hard effort and continue to push.

Changing Gears

Ideally in a sprint finish you have selected the proper gear to use the entire sprint; however, in a breakaway sprint you may need to change gears once you have created the gap. Changing gears effectively while standing takes a lot of practice, so it is a good skill to hone in while you are out training.

Tactics

Tactics is a whole other art that is equally as important as the perfect sprinting technique. Stay tuned.

How To Be a Road Biker

January 28, 2014 by Lee Agur

How To Be a Road Biker

NSMB.com put together another hilarious video on the 26 steps on how to be a road biker.

How to be a road biker

If you liked this one check out How To Be a Mountain Biker

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