Exercising on a Bike

August 6, 2010 by ronaldpedactor09

Cycling is a new exercise form and transportation means. Exercise bikes are great ways of burning calories and staying healthy.

Whether you are new to the sport or a professional, here are some important tips to keep in mind for the best riding. Try one or all of them, but be safe as you cycle.

Be sure to position the handlebars correctly which is one inch lower than the top of the seat. Drop handlebars should be about as wide as your shoulders or slightly narrower because they allow you to change your riding position easily.

Some cyclists who suffer from neck or back discomfort may prefer upright handlebars. So, adjust accordingly.

To avoid saddle soreness, get the right seat. The hard narrow seats on racing bikes can be particularly uncomfortable for women who tend to have widely spaced sit bones.

Special anatomically designed saddles that are wider and more cushioned in the back are easy to install. Also, gel filled saddles or pads or sheep skin pads can ease the pressure and friction.

Change your hand and body position frequently as well. That will change the angle of your back, neck and arms so that different muscles are stressed and pressure is put on different nerves.

Do not ride in the racing "drop" position with your hands on the curved part of the handlebars for long periods of time. This may cramp your hands, shoulders and neck.

Unless you are an experienced cyclist, do not use those special aerodynamic handlebars shaped like an upside down V. These let you lean forward on your forearms and thus reduce wind drag and increase your speed.

These increase your risk of injury additionally. So unless you are racing, hold off on that position.

After a long uphill ride, do not coast downhill without pedaling. As you climb up the hill, lactic acid builds up in your muscles and can contribute to muscle soreness.

By pedaling lightly but constantly while coasting downhill even with a little resistance, you can help remove the lactic acid.

Also, keep your arms relaxed and do not lock your elbows. This technique helps you absorb bumps from the road better.

Wear the right shorts if you cycle a lot. Sleek cycling shorts have less fabric to wrinkle or bunch up, so there is less chance of skin irritation.

For extra protection, choose cycling shorts with special lining or padding to wick away perspiration and no seams at the crotch. Do not wear headphones either.

These can block out the street sounds you need to hear in order to ride defensively. Cycling with headphones is a misdemeanor in some areas.

Be sure to use good road sense. Ride with traffic, obey all signs and give right of way to cars.

Use hand signals to alert drivers of your intentions. Try to make eye contact with drivers as you pull into an intersection or make a turn, so they know your intentions and you know they have seen you.

Do not ride side by side with another cyclist. This leaves no room for error or correction, whereas the space can really help in the case of runners, emergencies and the unknown.

Watch out for storm drains, cattle guards and rail road tracks. They are all slippery when wet and if you do not cross them at the right angle, your front tire may get caught.

When cycling in heavy traffic, on a narrow road or on winding downhill roads, ride in the land with the cars, not to the side, where you are not as visible and may get pushed off to the side. Of course, if a car wants to pass you, move out of the way as much as you can.

If you do much cycling, you will want to invest in the proper gear such as proper cycling shorts. Women and men should invest in different kinds of shorts where the padding is different and specific to their anatomies.

These are just some quick tips to help you out in your cycling and fitness goals. Indoor bikes should be used sparingly, but they are a good alternative to outdoor training.

Use exercise bikes when you have to. Just make sure you are staying healthy and fit.