Super active quadriceps, strong hamstrings and monster gluteal muscles are what propel a road bike across pavement. Just take a look at the lower bodies of famed cyclists such as Lance Armstrong or Cadel Evans and you will see some serious power pent up in their legs. In professional racers, the contractibility of muscle fibers is beyond efficient, and the speed at which they fly up steep grades is unimaginable.
While we may not boast the title of ‘Tour de France winner,’ we can still enjoy trying our best in a local bike race or just having fun while riding along our neighborhood bike path. Either way, nursing our well-used legs is of great importance. Post ride or race, ice and massage are crucial for speed of recovery, and so is yoga.
The following yoga poses are superbly beneficial to anyone who enjoys spending time in the saddle, i.e. the bicycle seat.
You might as well call this ‘cyclist’s lunge,’ as it is helpful for runners and riders alike. With the front knee directly over the ankle and the back leg stretched as far back as possible (toes on the ground) the psoas muscle receives a lovely stretch for restoration of length and suppleness. In cycling, the psoas muscle is responsible for bringing the knee forward at the top of the pedal stroke, as well as keeping the pelvis stable while pedaling.
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By Pamela Hernandez
When we say weight loss what we really mean is fat loss. We want to workout and eat, in most cases, to get lean and carve lovely muscular curves. Many try to slog it out on the treadmill or elliptical trainer for hours on end to burn fat. I believe there are much more efficient, and entertaining, ways to burn calories and create a lean physique.
Ready to break out of your cardio machine routine? Try one of my favorite (and highly effective) fat burning workouts.
Squats: Weight training will always top my list of fat burners. Your resting metabolism can stay elevated for up to 48 hours after strength training, meaning more calories burned while you sleep or sit at your desk. Squats are at the top of my list because they use all of the big muscles of the legs and there are endless variations to keep you from getting bored. My favorite is the overhead squat, engaging muscles from top to bottom.
Boxing: I have no desire to hit someone but when I want to work up a sweat I love hitting the bag or putting on my Tae-Bo video. Your core and legs (remember big muscles burn more calories) provide power to your punches while increasing your heart rate more quickly than the treadmill. If you really want to sculpt tank top ready shoulders and arms, trying shadow boxing with weighted gloves or light dumbbells in hand.
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Stop by your newsstand and grab the October issue of Bicycling Magazine and to learn how to train smarter and be on your way to completing a century ride, or 100 miles in the same day. It’s like a marathon for cyclists!
In each issue you’ll receive the information that dedicated or beginner cyclists need to know. In October, that includes how to avoid a crash, a timely piece for riding on windy days, and how beer might just make you faster. Plus, there’s a bike that’s trying to save the world. The question is, are you a cyslist trying to do the same?
Get your copy of Bicycling at your newsstand, or subscribe to Bicycling Magazine and never miss an issue.
By Rob Cohn
Multiple sclerosis is a chronic, unpredictable disease of the central nervous system. MS is an autoimmune disease and the body attacks the healthy tissue in the brain. MS may cause blurred vision, loss of balance, poor coordination, slurred speech or even bad memory. Some people lose their ability to walk let alone ride a bike. The unpredictability of the disease can present many challenges, including the possibility of facing increasing limitations. Anyone may develop MS but there are some patterns. Two to three times more women than men have been diagnosed with MS.
I am participating in the 2011 MS Coastal Challenge in Ventura, CA because my husband Randy has MS. Every week he has to take an injection of medicine that will hopefully slow down the progression. The side effects that he deals with every week are having symptoms of having the flu, headaches and chills. He has to take over the counter medicine to help counteract the side effects. My wish is that a CURE is found so that people like Randy can live a life without the need for these horrible side effects.
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Take that old Schwinn out of the garage and wipe off the dust. In addition to walking and driving directions, Google maps also has biking directions.
Many people prefer biking to work or school to help the environment, save money, or just enjoy nature. So due to popular demand, Google maps introduced biking directions in March 2010 so that cyclists could more efficiently map out bike trips. The bike directions allow a user to personalize their trips, find bike lanes, and avoid big hills and major traffic zones. Google maps provides a useful tool for those who want to stake out the best routes and get reacquainted with a heart healthy childhood pastime.
In order to find bike trails in your town, type in the city on Google maps. Once you have found the correct city and zoomed in, click “more” on the options at the top of the map. The drag down list includes a “bicycling” option. Once you have selected the bicycling feature, the city map will now include dark green lines which indicate a bike-only trail, light green lines which indicate a bike lane on a road, and dashed green lines which indicate a road is designated as preferred for cyclists but without the specific bike lane.
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