Although it is possible to
run and walk all year long, most people find it both
difficult and dangerous to cycle during cold weather and
on snowy/icy surfaces. On the other hand summer is the
perfect time to enjoy the benefits of cycling.
First, cycling enables you
to cover much more ground and see many more sights
during a given period of time than other types of
exercise. For example, an average runner may complete
five miles in 45 minutes, but the same individual may
cycle over 10 miles during this time period. The change
in scenery alone tends to make the exercise session pass
more quickly.
Second, because you cycle at
a faster speed than you run or walk, there is a
significant cooling effect from the greater air currents
encountered when riding a bike. This is especially
appreciated on hot and humid days when no breezes are
blowing. While it is just as important to replenish
fluids regularly, cycling is one of the most comfortable
warm weather activities.
Third, riding a cycle is an
ideal exercise for individuals who experience overuse
injuries from the landing forces encountered when
running, stepping or doing other weight bearing
activities. Because the seat supports your body weight,
cycling provides an excellent workout for the leg
muscles without producing repetitive impact on the feet,
ankles, knees, hips and back. The body support function
of cycling is also advantageous for overweight
individuals whose size hinders their performance in
ambulatory activities.
Fourth, when positioned
properly on a bicycle, the consistent mid-range movement
pattern of the legs is a relatively safe, simple and
easy to perform exercise action. Although any activity
can be overdone and cause overuse injuries, recreational
cyclists typically have a low risk for these problems.
Fifth, for those who prefer
a variety of physical activities, cycling is ideal for
cross-training purposes. For example, walking and
jogging emphasize the hamstring muscles in the rear
thigh. Cycling, on the other hand, places more stress on
the quadriceps muscles in the front thigh. Therefore, a
combination program of running and cycling tends to
enhance muscle balance and reduce the risk of imbalance
injuries so common in single activity exercisers.
Sixth, cycles offer storage
space for water containers, snacks, and windbreakers.
Extra fluid and fuel are important considerations for
longer exercise session, as is a place to store outer
layers of clothing after your body temperature has
increased.
Seventh, cycles are
interesting to use due to the different gear ratios that
can be selected for best traversing various terrains.
Whether cycling on the roads or trails, it is
challenging to choose the most effective gear ratio for
every riding situation. Generally speaking, it is
advisable to use the highest gear ratio that enables you
to maintain your desired pedal cadence (such as 75 to 80
revolutions per minute).
Eighth, bicycles are an
excellent investment, costing relatively little on a
long-term basis. For example, a $300.00 bicycle averages
only $30.00 per year over a decade of use. Even with an
annual tune-up and a couple tube replacements for flat
tires, the yearly cost is on par with a good pair of
running shoes. No doubt about it, bicycling is a bargain
even with the additional cost of a helmet, which is
absolutely essential and represents money well spent.
Ninth, cycling is an ideal
activity to do with a friend or a small group of riders.
This is partly because of the drafting benefit, by which
all but the lead cyclist experience a pulling-along
effect related to reduced wind resistance. By frequently
changing lead cyclists, everyone enjoys an easier and
faster ride than cycling solo.
Tenth, contrary to popular
misconception, cycling is an excellent exercise for the
muscles of the upper body as well as for the legs.
Consider that the low back, chest, shoulder, upper arm,
and forearm muscles work throughout the ride to support
your torso, and that the upper back and neck muscles are
active most of the time to maintain a head-up cycling
position.
While there are at least 10
good reasons to do some cycling this summer, there are
also a few precautions that should be taken for safe and
satisfying bicycle experiences. As one who has been hit
by a car, let me assure you that automobiles must be
taken seriously when cycling. Unfortunately, many
drivers are in a hurry to get where they're going, and
they do not give much consideration to cyclists. Always
anticipate possible problems at intersections, and
always stop at red lights and stop signs, especially
since some drivers do not. Be on the lookout for people
backing out of driveways, and avoid roadways with narrow
shoulders.
Never sit on your bicycle
without first securing your helmet, and tucking your
shoestrings inside your shoes so they won't hook your
pedal or front gear sprocket. It is a good idea to carry
a full water bottle on all your rides, as well as a few
supplies such as a spare tube, air pump, and plastic
tire tools.
Although not essential, most
riders enjoy using the detachable mini-computer that
displays your cycling speed, distance, time and other
interesting calculations. Some riders also prefer to
wear cycling shoes, shorts and gloves designed to
enhance both your performance and comfort.
Of course, there is an
entirely different option for those who prefer a more
challenging ride off the roads. Mountain bikes offer
exciting opportunities to explore wooded trails and a
variety of other cycling environments away from traffic
and the hustle of civilization. Although cars pose no
problem in the woods, the uneven terrain requires both a
high level of attentiveness and a high level of physical
fitness. Upper body strength is particularly important
for safe and successful off-road cycling. I recommend
starting off with a friend who can teach you the
essential techniques for riding in the rough. Once you
learn the strategies and get the feel of mountain biking
you are likely to make it a major component of your
fitness program.
My final recommendation is
to spend a little time at your local bicycle shop to
better understand the facts about cycling and equipment.
Most shop personnel are devoted cyclists who love this
superb physical activity and enjoy sharing their
knowledge and enthusiasm with others.
Wayne
L. Westcott, Ph.D.
is fitness research director at the South Shore YMCA and
author of the new book
Strength Training Past 50.
More
Books from Dr. Westcott
CEC:
Current Strength Training Research
by Dr. Westcott
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