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.

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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.

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