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Beginner’s Guide to Cycling

Bicycles were first introduced in the 19th century and have been used as a mode of transportation ever since. Cycling has been a popular sport for several years now and seems to be getting ever more popular every day.

There are all sorts of cycling, ranging from competitive cycling, to mountain biking and spinning (fitness class). Each type or style of cycling requires a different style of bicycle; so make sure you purchase the correct bike.

Cycling requires a great deal of lower- and upper-body strength and endurance. The quadriceps, glutes, hamstrings, and calves are the primary lower body muscle groups used to power the bicycle. The chest, back, triceps, and core are the major upper body muscle groups used to maintain bicycle control and proper posture.

Key Cycling Safety Tips:

  • Always have a water bottle
  • Begin with short distances then progress to longer distances
  • Wear a helmet
  • Wear sunglasses/sunscreen
  • Watch for cars (don’t expect that they will watch out for you)
  • Make sure to have working lights/reflectors
  • Always have a cell phone close by in case of emergency
  • Check brakes before cycling
  • Hydrate several hours before to prevent cramping
  • Have fun

Pre-Cycling Workout:

Each movement or exercise is designed to help improve your cycling performance. Each muscle group targeted plays an important role in the cycling process. The upper body movements are important for a strong and stable upper body in order to maintain control and keep proper body posture. The lower body strength is important because it has to power the bicycle, and strong legs mean strong speed.

I recommend performing three sets of 12 to 15 repetitions with a medium to heavy weight. Good luck!

Also read:

A Beginner’s Guide to Spinning

Top Five Benefits of Cycling by Mari Holden

View Beginner's Guide to Fitness Slideshow

July 7th, 2010

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