May The Bike Be With You This Month: 10 Great Tips
May is National Bike Month–you’ll probably hear more cycling advice than you know what to do with. Here, I’ve boiled it down to the 10 best tips that I practice and preach.
1. Pull up and push down on the pedal. This repetitive motion helps engage your quads and hamstrings and boost your power and speed. The tool that lets you do it are cycling shoes. They’re worth the investment. Once you have them, you’ll probably never want to ride without them again.
2. Wear shades. Sunglasses are not just for style, as anyone will tell after getting smacked in the eye by a bug.
3. Take care of your tush. The muscles you use will become lean and tight and not well protected by fat. Sometimes the seat that comes with your bike can leave a painful, lasting impression. Trade it out. I love this padded bike seat by Schwinn. It’s actually made for people with hips and ideal for long rides.
4. Burst your bubble. Interval speed-training helps burn massive calories in a short period of time, and it improves your overall fitness. Use a speedometer to push yourself at a 2:1 ration. For example, pedal at a comfortable pace for two minutes; then go as fast as you can for 1 minute.
5. Always wear a cycling helmet. The next rule is connected to this one: take precautions and be kind to you breain. Don’t be a crash test dummy. Studies show that helmets prevent more than fifty percent of head injuries. Case closed.
6. Be seen. Cars and trucks are bigger than you! Remember, in an accident, they hurt you, not the other way around. It’s absolutely essential to wear brightly-colored, reflective clothing during early morning or evening rides. Another cool tool is an extra bike light. Who cares if it’s obnoxious? It’s effective!
7. Watch out for car doors. Be proactive – many drivers aren’t looking for you, especially when they’re getting out of their cars. That means you need to look for them.
8. Obey traffic signals. When you’re riding on the street, you are considered a moving vehicle and must obey the rules of the road: stop at traffic lights; yield where appropriate; and ride defensively.
9. Stay alert. Music can be a fun addition to your workout, but if you’re riding on the street, leave your MP3 player behind. It’s more important to hear car horns and sirens, for example, rather than your favorite tunes. Same thing goes for cell phones. In many states, it’s against the law to text and ride, even on a bike.
10. Keep it interesting. Biking is an activity that you can do for fun, travel, exercise, with kids, with friends, for charity, for a lifetime, and the list goes on. And you can get started now with my biking-based fitness program, “Bike Your Butt Off.” The title says it all!
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