May 12, 2006
Rekindle Your Love of Bicycling for Your Health
by Eat Right Montana
Most of us were introduced to bicycling as kids. Why not rekindle your relationship with an old sport and explore your local community through cycling? Cycling is an enjoyable (and gasoline free) form of transportation that provides terrific health benefits.
Health Benefits of Cycling
- Improve your fitness. Strength, stamina, aerobic fitness and muscle function all improve with regular cycling.
- Maintain a healthy weight. Cycling provides a wonderful avenue for physical activity.
- Lower your risk of heart disease. Cycling helps strengthen your heart muscle. People who get regular physical activity have a decreased risk for heart disease.
- Reduce your stress. Physical activity helps to reduce anxiety, stress and depression. Plus, cycling on a beautiful day is pure pleasure!
Cycling Safely
A basic cycling safety rule is to wear a helmet every time you bike. The helmet must fit correctly in order to work effectively. Here are some helmet pointers:
- The helmet shouldn’t move when you move your head from side to side. Comfort is important, too.
- Take the “two fingers test.” Your helmet should fit so that you have room for two fingers between your eyebrows and the lower edge of the helmet. If the helmet is tilting way back on your forehead, that part of your head is not protected.
- Buckle the helmet straps and make sure the straps are not too loose or too tight. One finger should slip comfortably under the strap against your neck.
- Try on several helmets in the store until you find the fit that is best for you. Pads and straps are often included to help achieve that custom fit!
Hydrating for Health and Performance
Proper hydration is critical when cycling, especially during the hot summer months. Without adequate hydration, your performance can suffer, body temperature can increase, heart rate can increase, and your enjoyment can suffer. Try these simple suggestions to ensure that you stay hydrated and set yourself up for success:
- Before the ride: Two hours before your ride, drink two 8-ounce glasses of water and then have a bit more just before your ride. If you are riding first thing in the morning, be sure to go to bed well hydrated.
- During the ride: Throughout your ride, you should drink water every 15 minutes or so. Keep in mind, the harder you are riding, the more you need to hydrate.
- After the ride: To finish off your proper hydration plan, don’t forget to continue to hydrate in the hour after you complete your ride. Drink another two 8-ounce glasses of water in that first hour.
Dressing for Comfortable Cycling
Proper clothing can make or break your cycling experience. Layering is the key – that way, when the weather changes drastically halfway through your ride, you are ready for anything. Here are some layering tips:
- First layer: Wear a material that has wicking characteristics (cotton is a no-no). You don’t want moisture held against your skin.
- Second layer: This is your insulating layer, and the thickness of this layer should depend on the temperature. Fleece is a good option here.
- Third layer: This is your windproof layer, and some folks may want this to be waterproof as well. Goretex® is both windproof and waterproof.
Choosing a Bike
There are so many different types of bikes that choosing the proper one for your needs can be daunting. Talk with friends who bike to glean information from them. Then, before you head to the bike store, answer the following questions on a piece of paper. Bring your answers to the bike store, and the professionals there will have the proper information to help you select the bike that is right for you.
- Why do I want to bike? Some possible reasons are transportation to school or work, just to have fun on sidewalks and bike paths, to get out in the mountains and rugged trails, to do stunts and tricks, or to race.
- Where should I buy my bike? Certainly, the information and selection you find at a bike shop is superior to that at discount stores or toy stores. But price is an important consideration, too. If you are looking to be frugal, consider buying a used bike at a garage sale or used sporting goods store.
- What types of bikes are available? Mountain bikes, road bikes, hybrid bikes, tandem bikes, racing bikes, BMX bikes… Explore the many types of bikes at the following website: http://library.thinkquest.org/J002670/indexofbikes.htm
Great resources to help you get started cycling safely include:
- BicycleSafe.com: http://www.bicyclesafe.com/
- Bike Helmet Safety Institute: http://www.bhsi.org/
- Pedestrian and Bicycling Info Center: http://www.bicyclinginfo.org/
