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Latest Spanner time Click here for some help in keeping your bike tip top Why should I ride? Think of you, think of your family, think about the planet - then do. Biking fitness I see you baby (shakin' that pert butt you got from biking). Get outside! This is it - Kids bored at home? - get them outside on the bike and make the most of the outdoors. Commuting Ride to work for "me time" and "gym time". Which bike for me? Spoilt for choice-not sure what kind of bike to get? -check out this little lot.
	Health & Fitness Health and Fitness Benefits of Pedal Power "Cycling is one of the simplest and most effective ways of getting fit, and riding to school or work means exercise can form part of the daily routine. Greater use of cycles would also reduce air and noise pollution in our towns and cities, and largely solve the increasing problem of traffic congestion". British Medical Association, Cycling: Towards Health and Safety. The latest central government white paper summary outlines the facts (pdf download). There is a lot of serious statements around today as the UK seems to be on a quest to get more inactive. But before we have a look at the serious stuff consider the following healthy attractions: Biking makes you feel good -that's good for your soul. Biking makes you smile. It's a low impact activity. Most people can do it - there are even hand cranked bikes for people with lower limb disabilites and many a blind person has had fantasric fun riding stoker on the back of a tandem. You feel toned up The bike can be your daily exercise routine, your daily fresh air, your daily meditation and coupled with a post-ride stretch can form a total well being program. You can combine fitness riding with train travel, ride out for miles - come back by train. A good sporty folding bike opens up new horizons. The model to the right is the Speed Pro from Dahon - very quick and folds up in less than 30 seconds for the train trip home - kinda makes sense! Pedal power is an excellent way to get healthy exercise. That is one of the reasons that so many people in Europe go by bike. Whether you aspire to be an avid mountain biker or simply want to incorporate cycling into your daily routine, you too can reap the many health benefits of bicycling. Obesity Is on the Rise In the UK, an alarming number of us are becoming more sedentary and obese and consequently risking our lives, you see it in the news nearly everyday. Obesity has reached epidemic proportions. Health Minister Angela Smith, who announced the Fit Future initiative said: "Obesity is one of the most serious challenges to the long term health of our population". Many more adults are obese and the percentage of young people who are overweight has more than doubled in the last 20 years. Physical Activity Is on the Decline It is widely understood that regular physical activity (1) increases a person's ability to perform daily activities more efficiently; (2) reduces the risk of specific chronic diseases, including cardiovascular disease; and (3) lowers death rates in general. Despite the proven benefits of physical activity, many adults do not get enough physical activity to provide health benefits. Getting on a bike has never been more important. It's easy. It's economical. It's good for the environment. And it's good for you! 7 good reasons to bike for better health Improved mental outlook and overall quality of life Lower health care costs Reduced risk of chronic diseases such as heart disease and stroke (the British Heart Foundation cites rhythmical large-muscle activities, such as cycling, as a great way to protect against cardiovascular disease). Small increases in light to moderate bicycling activity (30 minutes a day) produce measurable benefits, especially among those who are least active. Older adults—a stronger heart, a positive mental outlook and an increased chance of remaining indefinitely independent Children—healthy bones and muscles and weight gain control. Families—a great fitness activity that encourages togetherness outdoors. Be Sure to Eat Smart, too. And, of course, choosing a variety of healthy foods in the correct portion sizes is helpful for achieving and maintaining a healthy lifestyle. The Dietary Guidelines can be found on the BHF website. Next steps - Physical Conditioning for Touring Cyclists Being in good physical shape influences everything you do. Bike touring is no exception. It's easier, safer and more enjoyable when you start out in good physical shape. The amount of physical preparation you need depends on your current level of fitness and the amount of time you want to spend in the saddle. Top Tips Occasionally train with a loaded bike. Mimic conditions of an upcoming tour during your training. Make training enjoyable; otherwise, you'll avoid it. Overall Training Goals A bike touring training program should: increase aerobic fitness increase endurance build the muscles used most during cycling (legs, back, arms) Not surprisingly, the best training exercise for bike touring is regular cycling. Bike Training Basics No single training plan works for every cyclist. But there are some general rules that will help you develop a plan that you can stick to and enjoy: Start Out Slowly Give yourself plenty of time to get in shape. Begin with short rides over easy to moderate terrain (two or three times a week), then increase the length, difficulty or frequency of those trips as you get stronger. Consider Upcoming Tours When possible, train in the kinds of conditions that you're likely to encounter while touring. This includes the terrain, probable weather and surface conditions (road, gravel, off-road). This will help you gain riding experience as you train. Make Training Fun Keep your training program interesting. Incorporate training rides into everyday activities like commuting to work, spending time with family or friends, or grocery shopping. Get Used to the Weight The added weight of a touring gear load can affect your bike's handling, braking and its response to wind. So ride a fully loaded bike from time to time as you train. Start with small loads at first on level terrain and then increase your load and the difficulty of your training rides gradually. Practice Training rides provide good opportunities to practice other touring skills, like performing pre-ride bike checks, attaching and detaching bike bags, packing and unpacking and even stopping and setting up camp. The more you practice before you leave on a tour, the smoother and more enjoyable that tour will be. Tip: Place water-filled collapsible containers into your panniers while training. They will lend the weight and an added instability to your rides. When it comes time for touring, you'll be ready. Other Types of Training Lots of noncycling activities can be included in training programs to strengthen muscles, increase aerobic fitness and build endurance. Common options include hiking, jogging, swimming and so on. Mixing in activities like these also helps keep training exciting and enjoyable. You may also want to hit the gym and get into a weight-training program. Talk to a physical fitness expert about training for touring. They will be able to recommend a regime that will help you get up to speed and stay there. Training and Pain Most novice touring cyclists experience some discomfort when they first start training (soreness, muscle ache, fatigue). To a degree, this is unavoidable (however touring by recumbent makes things easier!). But persistent aches and pains or sharp discomfort may indicate that you're pushing yourself too hard, pedaling incorrectly or riding a bike that's not set up correctly for you. Listen carefully to your body while training. Slow down or make adjustments to your program when necessary. Otherwise, crack on and enjoy it - some of the best times you'll have will be on a bike tour.
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