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Helmet first, always. Before you spend money on anything fancy, check that the one you own actually fits.
Put it on level, not tilted back like a cap. Tighten the straps so the buckle sits snug under your chin and the side straps form a small V just below your ears. Then shake your head side to side. If it rocks forward or slides, the fit is off, and you're better off trying a different model than cranking the dial and hoping for the best.
Once the helmet is sorted, look at your lights. Sunset is getting earlier this time of year, so the bright jacket and a rear light that flashes will do more for you than a new saddle. Comfort upgrades are great, but being seen is what keeps your ride boring in the best way.
#CyclingTips #CyclingGear #BikeLife ... See MoreSee Less
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Ditching the car for short trips sounds easy until the first rainy Tuesday of the month.
I've watched plenty of people try to bike to work, get soaked once or twice, and quietly go back to driving. Usually the bike was fine. The plan was the problem. Trying to ride every day from week one is a setup for giving up.
What tends to work better is picking one trip, like the coffee run or the drive to the farmers market, and making it your bike trip for two weeks. Keep a spare rain layer in your bag and a set route that avoids the busiest road you know. Once that feels normal, add another trip.
You don't need to become a commuter overnight. A short ride you actually finish beats a long ride you talk yourself out of.
#BikeLife #CommunityRide #HealthyHabits ... See MoreSee Less
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A lot of cycling health coverage focuses on the big ride, the epic weekend climb or the century you talk about for a month. This new review looks at something more useful for those of us who just ride to stay sane. A team from Outride, the University of Oklahoma, and Loma Linda University pulled together 87 studies from 19 countries, and the strongest effects showed up in outdoor programs and repeated sessions.
To me, that's the boring part winning. Showing up to the same trail with the same few riding friends every Saturday probably does more for your mood and your social life than one heroic ride ever will. The researchers also point to benefits in how people feel and think, not only in their hearts and legs.
If you ride, you already know the bike is the easy part. Keeping a group together is where things fall apart. What ride have you kept going because of the people rather than the miles? ... See MoreSee Less
Cycling linked to improved brain health and well-being in new review of 87 studies
www.eurekalert.org
A new peer-reviewed review in Frontiers in Sports and Active Living finds that bicycling is a highly effective, accessible way to improve brain health and overall well-being. Drawing on 87 studies acr...0 CommentsComment on Facebook
The Netherlands comes in at 26.8 percent for cycling level in one study, while Brazil and the USA sit near 1 percent. That gap is the first thing that jumped out at me in this research paper, which looks at cycling across 17 countries on 6 continents.
The paper digs into who rides, why they ride, and how far they go. That last part matters if you're trying to figure out whether a bike can take over your short errands. Most of us don't need a new hobby. We need a route that doesn't feel like a dare.
My take is that people in the high, share countries aren't a different breed of rider. They just have more reasons to choose the bike. If your own commute feels risky, that's worth raising with your city, and it's a conversation this group can help with.
Which short trip in your week could you realistically swap to a bike? Tell us below.
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Cycling behaviour in 17 countries across 6 continents: levels of cycling, who cycles, for what purpose, and how far?
www.tandfonline.com
International comparisons of cycling behaviour have typically been limited to high-income countries and often limited to the prevalence of cycling, with lack of discussions on demographic and trip ...0 CommentsComment on Facebook
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.
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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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