Now that the summer is coming to an end and the winter is starting to emerge, the nights are beginning to get shorter and darker quicker. For those cyclists who regularly cycle in the evenings, possibly home from work, will soon notice the difference in the number of daylight hours and you may be riding in the dark sooner than you think.
When the evenings become darker there are several things you need to consider in order to keep yourself safe.
Lights – These are possibly the most important thing to remember when you start cycling in the evenings. Many people would have forgotten about these during the summer months as they haven’t had to use them. Some more expensive bikes such as Specialized bikes, will not have any kind of light attached due to the fact they are usually custom built. However now that the winter is approaching, you need to ensure that you have lights and they are in proper working order before setting off just in case you get caught out and it gets dark. The lights attached to your bike should not only light your way but be highly visible to drivers in order to keep you safe. You should have the brightest white light on the front usually attached between the handlebars, and a red light on the rear usually found just under the seat. Nowadays the lights available come with at least three different functions enabling it to be on constantly on or flash in a variety of ways.
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Riding your bicycle can make you extremely vulnerable to danger as you are very unprotected from bodily injury if involved somehow in an accident. Usually, this results in motorists not understanding the same rights that cyclists have while sharing the road. Furthermore, many cyclists fail to understand their rights and obligations for bicycle safety and responsibilities, leading to increased confusion and unnecessary hazards. When cycling, it is imperative for cyclists to understand how not only to safely navigate the roads and sidewalks while also being preventative in avoiding possible dangers associated with sharing the roads. Understanding how to safely share the road is crucial to your safety. In order to fully protect yourself while cycling, it is first crucial to understand the potential dangers one may face while cycling.
Most Common Hazards
There are actually very common hazards incorporated with daily cycling activities. Whether commuting to work or going for a leisurely ride, one must truly understand what to look for when sharing the roads or sidewalks. One of the most common and dangerous hazards is the obstructions in roads. Parked cars, debris, or waste cans are very common obstructions and dangerous when riding a bike. Be sure to keep your eye out to avoid hitting any of these hazards. Another common obstruction is slippery roads and surfaces. Be sure to watch out for puddles and wet roads after rain for increased safety. Perhaps the most dangerous hazards you could face are reckless and distracted drivers. When sharing the road, be sure to avoid drivers who appear reckless when swerving or driving in excessive speeds. It is best altogether to remain in special bike lanes if available specifically designed for bicyclists.
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Mountain Biking can be an exciting and fun way to spend time outside and get healthy at the same time. Before you can begin, you need to do some research. You will need to learn about safety precautions, the correct equipment, and training. Sporting good stores can be helpful, the internet can be a great resource, as can fellow mountain bikers. You may want to join a group who can provide you with guidance and you can ride with or compete against once you get started. They can show you the rules of the road and the best places to ride. Whether you join a group or not, you should contact your local parks to learn about what trails are available and any rules and regulations you should be aware of.
As with any sport, there are many dangers. Much like other types of biking, it is imperative that you wear a helmet. Knee pads and elbow pads are also a great idea. While regular biking is generally on flat, even ground, mountain biking involves uneven terrain and steep angles. It can also sometimes include wooded areas so some eye protection may be in order.
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Cycling interval training is an important part when you build up improvements in your performance. Cycling interval training means that you train in consecutive periods with a high heart rate combined with resting periods and low heard rate.
Winning any cycling race can never happen without using Cycling Intervals in your training plan. You will be able to train even harder on the next interval training day when you train intervals combined with resting periods.
It is important to remember that it is in your recovery period that you rebuild and increase your capacity. However, your capacity cannot begin to increase until you train close to your max heart rate. With subsequent recovery you muscles compensate by further building up muscle so the muscle can handle even tougher training the next time. It is popularly called muscle over compensation.
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How do I position my cleats? It’s one of the questions we often get following the purchase of a pair of pedals or new cleats. Many customers want to know how they can ensure the best placement. Some customers admit they haven’t adjusted their cleat position in years and question if it could be wrong.
Let’s start with the lateral position, often called the ‘Q’ factor. A rider should have their legs and feet in a natural position, not forcing their body to pedal in an unnatural manner. Forcing your legs wider or narrower than is natural will elicit undesirable results. For a majority of us this means moving your cleats to the outside of our shoes, to allow them to get as close to the crank arm as possible. Riders with wider hips will benefit from moving their cleats to the center or even as far as the inside of their shoes to push their feet further out.
Angling the cleat
In many cases riders don’t ride with perfectly straight feet. To compensate for this and to take full advantage of the float, the cleat needs to be angled so that when in the natural position the cleat is centered on the pedal.
Heal out (further away from the crank than the ball of your foot) requires the tip of the cleats to be pointed away from the crank. Heal in will require the cleats to be pointed towards the crank. The amount will vary depending on how far off center the foot is while riding and it is likely different on each foot.
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If you’ve already got a bike, whether it’s one you bought yourself, or one that you inherited from its previous owner, then you won’t have to choose a bike at the moment – but of course of course, when the time comes, you will need to choose a replacement. On the other hand, if you don’t have a bike, then your need to find a bike that suits you will be more pressing. In either case, and regardless of whether you decide to get a new bike or to purchase second-hand, the choice of bikes available may well appear overwhelming at first.
It’s absolutely true tht the range of different models available can be confusing, so in this article, we’ll start by having a look at some of the main types of bike on offer, and review the reasons why you might choose one type or another.
The four basic choices of bicycle that you will need to consider are: a hybrid, a folder, road bike or a mountain bike. Which of these you choose should depend on your careful consideration of a range of factors (and not just the immediate appeal of looks). Some of the things to think about include:
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Lose weight cycling is a fun and enjoyable way to improve your health and to make you feel better. Pedaling down a rural road or through a city park rouses your spirit and awakens your senses.
A regular routine to lose weight cycling can reduce the risk of serious conditions such as heart disease, high blood pressure and obesity.
One of the most powerful arguments for encouraging more people to cycle is that it leads to considerable improvements in public health.
Cycling is also a good way to improve your balance and co-ordination. It enhances your general well-being and promotes mental health. Beyond the health benefits, it’s an enjoyable way to get around.
Getting on your cycling bike regularly can also be an effective form of aerobic exercise. Cycling can have positive effects on how we feel too.
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