Life Cycles

I was reminded today how big hills are easier to top when you’re fresh. We’ve enjoyed bicycling more often during recent weeks. When first getting into cycling (or returning), it’s wise to refresh the basic tips for more effective and safer riding. First thing: Wear a properly fitting helmet. We all know the whys and don’t need to be told how dangerous it is to ride without one. Even if there’s no law requiring a cyclist to wear a helmet, knowing that more than half of all bicycling related deaths in the US each year are due to head injuries will encourage you to wear one and make sure your kids do, too. Another safety tip is this: don’t wear headphones while you bicycle. Listen to what’s going on; not only the sounds of nature, but be aware of approaching vehicles. Cycling is more dangerous when you cannot hear what’s going on around you. Like walking (you may remember me telling you to walk at 100 steps per minute), cycling for strength, endurance and overall fitness should be done between roughly 70 and 90 rpms (pedal stroke revolutions per minute). Some might say anywhere between 60 and 100, depending on your level of conditioning and experience. The goal is the same as with any other fitness activity; to physically benefit from the activity while having fun. If you push too hard and heavy, in the higher gears (on that largest front sprocket), you put a lot of strain on the knees. You want to avoid doing that for extended periods, when you can. If you feel pain in the knees during or after cycling, there are a few troubleshooting tips that might help. Often, the seat (called a saddle in cycling circles), is adjusted too high, too low or too far toward the handlebars. More often than not, beginner cyclists ride with the saddle adjusted too low. When in the saddle, the legs should fully extend when peddling. As you work and train, you’ll find the balance and adjustments that work for you. Just remember to give yourself time to condition to any new workout or activity. Depending on the frequency, the duration and intensity of your workouts, you will begin to adapt to your cycling workouts within just a couple of weeks and will see and feel the benefits quickly. When we decided group SWEAT workouts will have to wait until tracks, gyms, churches and schools are open for business again, cycling was near the top of my exercising options of choice, for myself and my kids. Together, we race down the hills of Sleepy Hollow; sunshine and wind in our faces…then comes the peddling uphill, again… Be well.