Basic Cycling Safety Tips

Sometimes it can seem like cycling takes enough effort as it is, with setting aside time and plotting a route, but there's other stuff that is fundamental to every time you go out on a bike. It can be easy to get complacent if you live in a less-busier area, but wherever you set out from it's important to be aware of road safely.

The main thing is to watch out for cars. People might joke about motorist's intentions towards cyclists, but the actual dangers of busy traffic are very real. Make sure you leave room between yourself and traffic, and make sure you show you intent before committing to a manoeuvre. Learn to get into a routine of signalling even if there isn't any apparent traffic - it's better if it's engrained as a reflex. Also be careful not to stretch your arm out too far when signalling if there's traffic coming towards you.

There's also some essential safety equipment to consider. Wearing a helmet shouldn't be an option - always wear head protection and make sure that you're not leaving yourself vulnerable for no reason. If you're wearing a helmet when you're involved in a collision your chances of getting away with it are greatly improved.

You have to make sure that you can be seen clearly. Having the right lights is something that's an obvious legal obligation if you're cycling at night, but they're there for you too. For a motorist, it's near impossible to pick out an oncoming cyclist at night it they're not illuminated. If you want to make extra sure, it's a good idea to wear reflective gear and possibly helmet lights too.

All of this isn't just about your safety. For other road users to feel secure you have to make sure you take responsibility with your cycling, and are constantly aware too. Always perform a 'life-saver look' before you turn into a junction, and don't ride a bike that you think might be unsafe. It also pays to familiarise yourself with a new bike - you wouldn't be the first road bike user to forget how to get his or her feet out of stirrups.

Find a range of Bell helmets online.

Mountain Cycling Training For Your Best Performance

When starting Mountain Cycling Training you will need to work on both endurance and strength for sprints and climbing hills. You will spend time working out on the bike and off. Knowing how to handle road conditions like mud, boulders, cornering and descents through the woods will help you become a better rider. Along with your workout you will need to know how to recover and rest for optimal results.

Training all of your muscles can be done by choosing to train on a variety of terrain. Shifting your weight and standing on your pedals requires strong hamstrings and gluts. Climbing hills will improve your aerobic endurance and flat roads will improve stamina. Make sure you get equal amounts of each type of terrain to train on.

Wear a heart monitor to measure your efforts. You can get one made specifically for cycling that will show your heart rate, calorie burn, speed and distance. There are some models that will show you comparative information and they also come with a GPS feature. Power meters measure your power output.

Gradually increase the connective tissue and muscle temperature when you prepare for your training. This will prevent you from getting injured, having cramps and having a feeling of tightness. A 20 to 45 minute warm-up is recommended.

Focus on your workouts, train at 90 rpm for 5 to 10 minutes at low pedal resistance. Increase resistance after 10 minutes, breath and relax. Stretch your shoulders, lower back, calves, hamstrings, neck and quads when you dismount.

Weight lifting will help you to control your bike off road. Do squats, dead lifts and use a stability ball to make it a bit harder. Inverted rows, push-ups, bench presses and chin-ups are good exercises to do.

Prepare your body for the ride, three months before begin drink electrolytes when training. Two months before the ride pay attention to mental and physical fatigue and when it is likely to happen. At these points an electrolyte drink will stabilize blood sugar levels and provide amino acids. On hot days drink water every 35 to 40 minutes and on cool days every 45 minutes. One month before the ride take a balanced vitamin supplement and eat well-balanced meals including whole grains, vegetables and fresh fruit.

The day before eat some protein and fat and plenty of carbs, avoid foods contain protein and fiber as they will cause you to take more pit stops. Stay hydrated. On the day of the event eat either pancakes, toast or a bagel, avoid caffeine and stay hydrated. Drink electrolytes hourly and replenish your carbs. Mountain Cycling Training requires a full body workout to perform at your best.

Looking for comprehensive info on mountain cycling training ? Get the exclusive low down now in our complete guide to cycling water bottles and all you need to know about where to get the best bike water bottles .

What to Look for When Purchasing Your Kid’s First Bike

Considering a bicycle for your child ages 2-4? Many parents feel the urge to get their child started on a bicycle at an early age, but there can be some pitfalls. Most 12" bikes found in department stores are too heavy for kids this young and the seat height is too high. As an example, the Spiderman 12" bike found at major retailers weighs in at 21 lbs. Can you imagine trying to learn to ride bike for the first time on a bike that weighed half as much as you do? You'd need Spidey strength to be able to ride it. There is an alternative. Balance bikes are designed specifically to teach younger children how to ride in a way that's safe, fun and accelerates the learning process, but there are some things to consider before purchasing.

The single most important element to choosing the right bike for your child is seat height. Meaure your child's inseam and then choose a bike that has a seat height that's about 1 to 1.5 inches lower than the inseam measurement. That will ensure that your boy or girl has some clearance room to mount and exit the bike and make it easier for a child to stop and control the bike.

Balance bikes come in either wood or metal. The bikes made from wood are more popular in Europe than the U.S. and are perceived by kids as "toys." That can be good as it encourages experimentation and reduces fear for some children. For durability, the metal bikes are a better option. The bikes are manufactured using either steel or aluminum alloys and vary in weight. Steel frame bikes tend to be heavier and sturdier and will support more weight. The aluminum bikes are lightweight, but generally won't support children weighing more than 65 lbs. For very young riders in the 18 month to 2-year range, the lighter the bike the better. For older children, consider the weight limit.

Most bikes have either standard air times or puncture-proof tires made out of EVA foam. Puncture-proof may sound great and the fact that they never need air is certainly a draw, but these tires tend to offer less traction than an inflated tire. They're suitable on bikes for smaller kids and extremely durrable, but if your child is older, you may want to look for a bike with tires that inflate for the extra traction they provide.

Brakes might seem like an important feature on a bike, but when it comes to balance bikes most kids will be using their feet to stop. The handbrakes fitted on these bikes are more for show than anything else though they do get kids used to the idea of riding while holding the brake. While the handbrakes do work, we find that most kids don't have the hand strength to operate them.

A bit of controversy surrounds turn limiters, a feature designed to reduce the steering range on the bike. Those that like them believe the limiters can prevent accidents by keeping kids from making overly sharp turns. Others believe the limiters can prevent a child's ability to fully maneuver the bike and may do more harm than good. Valid points from both sides. In our experience, the limiters don't have a dramatic effect and shouldn't be factored much into a parent's buying decision.

There are some balance bikes that feature a footrest. The KaZam bike has a central footrest built into the frame. The Strider preBike has a small area on the frame just to the rear of the seat where kids can plant their feet when coasting. The Mini Glider from Glide Bikes features integated foot pegs for kids to rest their feet. While the foot rest might be advantageous for kids who ride in areas with hills, they are not a major benefit. Most of the time kids will be using their feet to propel themselves on the bike. Younger kids may find that they are a distraction and get in the way of a clean path of motion for their feet. Footrests are not a required feature.

When making your decision about which bike is right for your child put the focus on the essentials first. Make sure that the balance bike you're purchasing is low enough for them to straddle with their feet on the ground. Then think about the weight of the bike and decide which is best for your son or daughter. Kids 3 and under should have a bike under 10 lbs. and preferably around 7 lbs. Older kids may exceed the weight limit for smaller bikes so make sure the bike you select for your school age child will support their weight. Beyond that, the choices are less important and based on what you think your child will enjoy most.

Remember that seat height and bike weight are two important factors when selecting a balance bike. One of the lighter bikes on the market is the Mini Glider balance bike for Glide Bike which weighs just 8 lbs.

The First Step in Learning to Ride a Bike is Safety

There are few things more liberating than the freedom and fun of riding a bike. Learning to ride a bike is a milestone in most children's lives, but like most things that offer such a tremendous reward, there is also a risk. Parents should spend time teaching their child the basics of bicycle safety and treat it as a required step in learning to ride a bike.

Head injuries account for more than 60% of all bicycle related fatalities involving young cyclists. Generally, kids dislike wearing a helmet. To encourage use, let them pick out their own helmet and remind them that the reason they have to wear it is because you would never want anything bad to happen to them. No helmet, no bike. Period.

For kids ten and under, most cycling accidents are caused by some lapse in judgment or loss of concentration. Kids injure themselves running into stationary objects like parked cars or mailboxes. They collide into each other or ride off the curb. Stress that being alert is even more important than wearing their helmet and riding safely matters. Let them know you are proud of their ability to make good decisions and ask them to be a leader when they are riding with friends.

As your son or daughter begins to roam more freely on their bicycle, sit down and discuss the new locations they'll be allowed to ride. Indicate danger spots; parked cars that obscure vision, active traffic spots, extreme hills and ensure they understand how they will deal with each circumstance.

For nearly all grownups, recognizing and reacting to traffic signs and regulations is usually 2nd nature, however we oftentimes fail to remember that youngsters have not taken driver's education classes. Show your youngsters the direction traffic should go, how to handle a 4-way stop and other intersections along with the significance of the traffic signs in his or her bike riding area.

When driving along with your youngster in the car, ask them if they know traffic signs and speak with them regarding exactly what they might do in the event that they were on their own bicycle rather than in the vehicle. Bring up illustrations of motorists that are not really paying sufficient attention and use that to demonstrate the significance of remaining alert.

Understanding how to ride a bicycle is really about one essential skill - balance. A lot of authorities suggest a great method that will not require training wheels. This has been the process within Europe for quite some time where many children learn to ride using a balance bike that has chain, pedals or sprockets and is powered by the child's feet.

While teaching your child to ride, make the lessons about balance, not pedals. In case you don't have a balance bike, take off the pedals, drop the height of the seat as low as it will go and permit the child to try out their sense of balance by walking the bike.

As they begin to get better at their balance, take them to the top of a small hill and let them coast down the hill, skimming their feet on the ground as they ride. This is going to hasten the learning process and help the health of your back as you won't always be the person continually pushing the bike around the neighborhood.

Always make sure that your child's bicycle is in good, working condition. Pay close attention the brakes, both front and back. These can degrade quickly when used frequently and kids have a way of improvising stops when they do. This may lead to a rapid deterioration of sneakers as they become the primary braking mechanism.

Check the tire pressure and rotation. Make sure all the spokes are intact and the gears and gear shifters are functioning. Check the seat, handlebars and tires to ensure nothing is loose.

Riding together is the perfect way to practice bike safety and its a lot of fun. Get out there and ride today!

Balance bikes work. I was astounded at how fast my 3-year-old learned and you will be too. We love the preBike from Strider from the youngest of riders.

What To Wear Mountain Biking In Cold Weather

Deciding what to wear while mountain biking in cold weather can be a challenge. This is because, while it may be cold outside, when you get out there and start riding, your blood will start pumping, and you will start to heat up. When you start to sweat in cold weather, problems can start to happen. With the wind blowing on you while riding, you may start to get a chill.

Below you will see a list of clothing that will make your outings much more comfortable.

Colder weather can be terrible for your toes. This is especially true while biking. With the wind blowing on your toes, and the lack of circulation caused by the pressure of pedaling, you will definitely want to take extra precautions. Neoprene booties allow you to cover your shoes and keep them warm.

It seems that when cold weather hits, your fingers and your toes get hit the hardest. Because of this, warm gloves are essential. There are weird looking gloves called "lobster gloves", that make your hands look like lobster claws. They are much warmer than regular gloves because they group fingers together, but still give you the mobility needed to shift gears, and use the brake lever.

The problem with wearing heavy socks is that they are often huge and bulky. This makes for an uncomfortable fit when worn in shoes. To get around this, silk ski socks are much more lightweight and functional. They are comfortable, and warm.

When flying down a hill, the cold wind can be painful for the eyes. Snug wraparound glasses can provide protection from wind, debris, and cold temperatures.

When it comes to underwear, the recommended material is polypropylene, which is both lightweight and nice for colder weather.

Wearing jeans and a jacket that protect you from cold, chilling wind is important while riding. You want to be able to vent some heat as you will warm up once you start riding, but you want to prevent wind from chilling you.

To keep your head and your ears warm during winter riding sessions, wear a fleece liner underneath your helmet. This is important because 50% of your body's heat can be lost through your head.

If you want to get into shape so you are better prepared for whatever life throws at you, on and off a mountain bike, I recommend the P90x workout video. All you need for it are dumbbells or P90x resistance bands, and a pull-up bar.