7 Steps To Sensible Cycling

So you've seen the Tour De France and your imagination has been captured. You are health conscious and you believe in fitness. You dust off your cycle and hit the streets. Great! Just before you head off, though, do take a moment to absorb this article and avoid the pitfalls of so many.

1. Don't be tempted to start too soon. When the sun is shining, the kids are toey, and we're all inspired to head off, it's easy to forget the most important factor in bike safety. Check your bikes! A once-over should be given to gear changes, seat heights, the bell, and of course, the brakes. If the bike is not comfortable, it will not be a happy day and you'll know about it for days after! Give particular attention to the chains, cogs and gears as they can sometimes breakdown, especially if in years past they've been sprayed with products which can cause sand and grit to stick to them. Do take a puncture kit and don't even think about leaving home without one.

2. If possible ride with others. If fitness is your motivation, this helps to keep you accountable and you are less likely to opt out if you just don't feel up to it today. If you're a serious cyclist and competing is your driving force, then a buddy of comparitive standard will help push you to the next level. If fun is a high priority, then having others there to enjoy the ride, the scenery and the experience will heighten the event significantly. Obviously the safety factor also comes in here. A companion may even save your life one day. If riding alone is the only option, then always let others know your route.

3. Plan your ride before heading out. Know approximately the length of the ride and the terrain and whether the route is cyclist friendly with road provision made for riders in mind. Treacherous stretches of road may look inviting but is it worth the risk? When travelling by car take note of the roads and routes that would make for an ideal path of pleasurable pedalling. When riding, decide ahead of time that patience will be your guide. Many motorists may consider you a nuisance and feel you have no right to be there. Some will never even see you! Don't take them on, they are bigger than you, and again, it is not worth the risk.

4. You need to attach and take a water bottle and sip from it regularly to keep you hydrated. An amino based drink is ideal for serious riders. Try a drink designed to give advanced energy and endurance with carbs which also replaces electrolytes and prevents dehydration. This will enhance your performance on the bike. Other excellent essentials include bananas, other fruit and energy boosters.

5. It sounds an obvious one, but correct attire for cycling is paramount. Comfort and safety go hand in hand here. The correct choice of clothing can assist you greatly in your ability to stay cool in hotter conditions and conversely, can help heat retention in the cooler environments making for a much more pleasant outing. The color of clothing is also a major consideration. Make sure it's bright and easily seen by motorists and other road users. And make sure you have a suitable helmet! If you have kids riding it is imperative that the helmet fits correctly and the chin strap is set at an adequate tightness. Most kids loosen these and can therefore miss out on their amazing impact cushioning abilities in an accident. It is a proven fact that helmets save lives.

6. Don't forget the whole family. Okay, you've got the bug, now it's time to enthuse everyone in the family. There's no greater sight than a whole family out cycling on a beautiful day. The tiniest tot can be strapped in to a bike seat behind mum or dad and grandad and grandma can ride too. These days there is growing awareness of the need to provide cycle tracks away from dangerous traffic and these can be wonderfully scenic. Take pro-active steps to build family time and model fitness. Your family will thank you for it one day.

7. A mistake many make is to give little thought to what happens to your body once your bike ride is complete. This is known as recovery. It is especially but not exclusively relevant to the serious elite cycling athlete, and proper attention to recovery and repair of muscle can prevent injury as well as enhance future performance. In a nutshell what you need here is protein which is the key ingredient in the building blocks of muscle cells, cartilage, bone and blood as well as a crucial factor in muscle growth, repair and recovery. Be like the professionals and head straight for a whey protein drink after exercise. Shake and take: your body will thank you for it.

There's nothing like the feeling of sun on your face and wind in your hair. You'll love the fresh air and sense of freedom you get when cycling. Don't let anyone stop you getting out there and improving your fitness. Ensure you have studied (and acted on) as many articles like this as you can get your hands on. Then do something your body (and family) will thank you for and go cycling as an informed, responsible cyclist!

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Colin Johnson has been a health educator, drug educator, elite sports coach and father of five all in one lifetime! Colin highly recommends Amino Acid supplements drinks for the elite cyclist as well as whey protein for muscular recovery.