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If you're new to riding to work, don't start by buying a new bike and a pile of gear. Start with the route you'd drive anyway and ride it on one day a week. Pick a day with good weather and a little slack in your schedule, so a flat tire or a slow traffic light doesn't ruin the whole experience.
Once that feels normal, add a second day. Most people find the commute gets easier fast once their legs and their routine catch up. The bike lane you were nervous about starts to look like just another street.
Keep your first few rides short and easy. Your goal in the first month is to build the habit, not to set a personal record on the way to the office. Tell us in the comments what your commute looks like right now and what would make a ride feel doable for you. ... See MoreSee Less
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Batch cooking doesn't have to mean eating the same chicken five days in a row. We've had better luck with a simple setup: cook one protein, one grain, and one big pan of roasted vegetables on Sunday, then change the sauce midweek so the leftovers feel new.
A jar of yogurt sauce, a spoonful of chili crisp, or a squeeze of lemon and some chopped herbs can turn the same base into a taco bowl, a wrap, or a quick skillet. It takes about ten minutes, and it keeps you from ordering takeout on the night you're too tired to think.
The trick is to keep the components plain and the flavors bold. Cooking for the week ends up being more fun when you treat it like a set of building blocks rather than a single big meal. ... See MoreSee Less
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I went back and reread a cycling study from 2011 this week, and it made me question some of the pedalling advice I've soaked up over the years.
The researchers had riders on a lab bike at three cadences, on both flat and tilted positions, and with three seat positions. They wanted to know whether a smoother, more even push around the full circle actually made riders more efficient. Their answer was no. The technique didn't change how much energy people burned. Cadence did, and it did so strongly.
So what does that mean for those of us squeezing in a ride before the kids wake up or grinding out a Saturday loop? I'd still pay attention to saddle height and how your feet sit on the pedals, because comfort keeps you on the bike longer. I just wouldn't expect a perfect stroke to make the ride easier on its own. Spinning a little faster may do more for you than fussing over the circle.
Have you ever tried a whole route at a higher cadence? Tell us how your legs felt by the end.
#CyclingCommunity #PedalPower #CyclingTechniques ... See MoreSee Less
The relationship between cadence, pedalling technique and gross efficiency in cycling - European Journal of Applied Physiology
link.springer.com
Technique and energy saving are two variables often considered as important for performance in cycling and related to each other. Theoretically, excellent pedalling technique should give high gross ef...0 CommentsComment on Facebook
A recent study put commuter cycling at around 150 minutes a week and kept riders at it for 10 weeks. Over that stretch, cardiorespiratory fitness, resting heart rate, and diastolic blood pressure all improved.
What I find more useful is what didn't change. Total daily activity and body composition stayed the same, so the gains came from the heart side of things rather than the scale. That makes commuting look less like a workout you have to schedule and more like a habit that quietly does some work for you.
If you already ride to work, you're probably further along than you think. If you're still driving, 150 minutes spread across a work week is more doable than it sounds, especially when the bike replaces a drive you were making anyway. ... See MoreSee Less
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pmc.ncbi.nlm.nih.gov
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Every cyclist has a car door story, and most of us have a near miss we still replay on the way home.
Here is where I land. Being right about who has the road doesn't do much for you when you are the one on the pavement. The stuff that actually works is pretty boring. A driver easing out a little wider when passing. A rider who stays visible instead of drifting along the edge. A quick look at the driver at a junction, and a bell rung before a blind corner.
None of that needs a new rule or fancy gear. It just needs both sides to ride and drive as if the other person might be checking their phone, because sometimes they are. ... See MoreSee Less
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A systematic review in the journal Healthcare pulled together 20 studies and 2, 601 participants to answer how long healthy habits really take. The headline is about two months, but the range is wide, from about 4 days to 335 days depending on the person.
The part that stood out to me is that healthy eating sat near the slow end, with a median somewhere between 59 and 66 days. Simple repeated actions like flossing were quicker to automate, and morning routines came out ahead of habits tied to other parts of the day.
For those of us trying to change how we eat or move, that means picking one habit, attaching it to something you already do every morning, and giving it a couple of months before you judge it. If it still feels like effort in week six, that is normal and says nothing about your willpower. ... See MoreSee Less
How long does it take to form a healthy habit?
www.news-medical.net
The study highlights that forming health habits varies widely, with interventions and enjoyment playing vital roles in achieving long-term behavior change.0 CommentsComment on Facebook
I went past the headline on the Frontiers cycling review and the caveats are the part I kept rereading.
The authors pulled together work from 19 countries and found plenty of good news for mood, focus, and social connection. But the same paper also flags a study where anxiety scores went up in people who did a hard mental task while pedaling. So the bike is not automatically a calm reset if your head is busy with a work problem the whole way.
There's also a split between bike types. In the studies they reviewed, electric bike riders saw their mental health scores rise, while pedal bike riders did not differ from people who didn't ride. That makes me wonder how much of the benefit comes from the ride itself and how much comes from being out in the air and moving with less effort.
For those of us who ride with a group or use the bike for commuting, my takeaway is simple. Save the big decisions for when you're off the saddle, and let the ride be the easy part. ... See MoreSee Less
Frontiers | A scoping review of bicycling interventions’ impacts on psychological, social, affective, and cognitive well-being
www.frontiersin.org
IntroductionBicycling, inclusive of cycling on trail or road, and stationary forms, is recognized for its substantial physical benefits and has gained attent...0 CommentsComment on Facebook
Before you tap checkout just to clear the free shipping line, try one small thing. Open the item, sort the reviews by most recent, and read a few from the middle of the pack.
I find the five star reviews tell you the product exists. The one star reviews sometimes complain about shipping rather than the item, so I read them with that in mind. The middle reviews are where people explain what the thing actually does in a kitchen, on a bike, or in a camera bag, which is what you are really shopping for.
If it still makes sense after that, grab it and enjoy the free delivery. If it only made sense because your total crossed a number, close the tab and put that money toward something you will use. ... See MoreSee Less
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Most of us learned to pedal by pushing down and hoping for the best. A Triathlete piece on pedaling argues that the whole circle matters, not just the downstroke. The author pushes the idea of using all four quadrants of the stroke across a full rotation, and suggests your effort should spread out, roughly 40 percent quads, 30 percent hamstrings and 30 percent calves and glutes.
That split sounded like a lot of numbers to me at first. The reason it matters is that riders who only push tend to put most of the load on their quads, which is a fast way to fry your legs on a long weekend ride. The piece also admits the new feel can be tiring at first, since most technique changes are.
If you ride for fun or commute a few times a week, try focusing on the upstroke for a few easy minutes on your next ride. Then check whether your legs feel fresher near the end.
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Yes, There Is a Technique to Pedaling a Bike
www.triathlete.com
Improve (and use) all four quadrants of your pedal stroke.0 CommentsComment on Facebook