Biking for Fitness

Author: Madison Little

Bike basic training for personal bests

Do you want to be fit and fast for cycling next summer?

I bet you do, so the key is to slow down this winter and work on your endurance base, or what’s known as your cycling base.

This is the “base” or foundation upon which all your “aerobic development” is built. Since cycling is an endurance sport, it is therefore important to develop a large aerobic base on which to start a more intense aerobic workout.

Let’s use an analogy to put money in a bank:

The more money you put in a bank, the more you need to withdraw when you need it most.

The same goes for your training: the more time you can spend developing your aerobic base, the higher the aerobic platform on which you can train harder if you want to go faster.

This is essentially why experienced riders want to spend as much time as possible in the saddle during the winter months. They can then train harder from this “base” with mileage when they need it most, that is, leading up to top races.

However, if you’re not saving money in the bank and need to use it at some point, you’ll eventually go “into the red.” The same goes for training! Ultimately, you lose balance with your fitness and run the risk of premature fatigue, burnout and overtraining.

What’s important to realize is that in order to develop this foundation, you have to do it slowly and basically “build up” layer after layer of easy workouts to build this foundation.

In addition, we can say that the bigger the cycling base you can build, the faster you get to summer races.

Experienced cyclists start with the basics in early winter through cross-training activities. After a few months they then get back on the bike to spend a few more months in the saddle before starting faster, more specific workouts to build up to important early season races.

By building a solid cycling foundation like this, we effectively make the aerobic system stronger and more efficient. For example, a bicycle shed helps:

Your development of “slow-twitch muscle fibers” in the muscles that will help us endure long hours of cycling

Your heart and immune system will also become stronger, and you will notice that you are more robust and therefore “healthier”.

Your body learns to use more fat as fuel, which means that the effects of “banging” (no more energy) or your limited carbohydrate supply are used up too quickly during bike rides.

After you’ve built a foundation, it’s important to start working on your medium- and short-term endurance as well. This is faster aerobic work that helps develop your aerobic capacity (VO2Max is basically the size of your aerobic motor) and raise your anaerobic threshold (the fastest cruising pace you can sustain for an hour), but these workouts should always should come second to developing an aerobic foundation (aka your long-term endurance).

Here’s how to develop your cycling base this winter:

This really depends on the time you can invest in your program and your fitness.

If you have a full-time job and are not a beginner, aim for at least one or two longer rides per week, with an emphasis on “endurance”, i.e. riding for time, not speed.

Forget your speedometer in winter and just drive comfortably.

Rides should feel easy to moderate, with a little “somewhat difficult” on the hills. You should be able to chat with a friend for most of the ride. If you have a heart rate monitor, you are looking for an “average” heart rate of about 75%-80% of your maximum heart rate during your ride.

Your heart rate will rise on hills, but don’t worry about that. Work your way up the hills steadily to build a strength base from which you can start much harder strength work later in early spring.


If you’re a beginner, see how hard you train each week. Many beginners have a tendency to do too much too soon, and after a few months they find that they have lost interest in cycling.

Go much slower on all your workouts!

Learn how recovery works for you and feel how it makes your body stronger. Take the time to get out and enjoy one or two easy bike rides. Enjoy the view and slowly build up time in the saddle.

Again, “easy” means riding at a maximum heart rate of about 75%, and you should feel the ride is comfortable without increasing the pace. Enjoy the hills for what they are; learn to climb them, but keep the pace steady.


This winter, focus on building a strong cycling base. This is the foundation for all other training and achievements.

Slow down your rides and I bet you’ll hit a personal best when it comes time to put your bikes to the test next summer!

Rebecca Ramsay is a former professional cyclist and a former multiple winner of triathlons. She has 20 years of experience in endurance sports.

She has also written for national magazines in the UK and has her own online blog about cycling.

In Scotland, Rebecca is happy to help you achieve your cycling fitness and training goals. She is now retired and lives in Scotland.

Injured by years of running? You can get the same benefits from cycling.

According to a US Track & Field report, running remains one of the most popular pastimes for Americans. For example, their figures show that in 2002, an estimated 10.5 million Americans walked for at least 100 days. Compare this to the U.S. Department of Transportation’s stats on bicycles (only 30 percent of the population) and it’s clear that most Americans enjoy running.

Or do they?

While some people speak of the “runners high” they can’t live without, others refer to the simplicity of running as an indication of their willingness to explore an alternative (that is, if such an alternative were included in an effective and efficient method of strengthening the cardiovascular system, trimming legs and buttocks, burning and falling).

For runners in the latter camp, cycling can be a great alternative. According to experts, cycling can provide even more benefits than running for certain individuals. People who have already had hip, knee, or ankle injuries or who have osteoporosis may prefer the less-impacting benefits of cycling over running.

Cycling vs. Running: Which Is Best?

Whether cycling or running is the better choice for you is a matter of personal opinion. However, science has shown that the benefits of running can just as easily be realised by cycling. Below is a list of just some of the confirmed health benefits of both running and cycling. improved

cardiovascular performance. Studies have shown that certain exercises are better than others at boosting cardiovascular performance. Research shows that the most effective exercises for this purpose fall into the aerobic or cardiovascular exercise category. These exercises increase the heart rate and breathing pattern, making the heart stronger. In the war between cycling and running, there are no winners for cardiovascular health. Studies have shown that both are effective aerobic exercises. A study by the U.S. Department of Transportation found that people who cycled short distances four times a week for six weeks improved their aerobic fitness by 11%.

calorie burning and weight loss. As aerobic exercise, both cycling and running are effective tools for burning calories and losing weight. However, the calories burned while running are not equal to the calories burned while cycling the same distance. Because running is a weight-bearing exercise, the number of calories burned at any given time depends on the runner’s weight and the number of miles he or she runs. However, when cycling, the calorie consumption is calculated by adding the wind resistance factor. So, the faster a cyclist travels, the more calories he or she burns.

As a result of these factors, the amounts of calories burned by cycling and running differ significantly. While a standard equation is that running 1 mile is equivalent to cycling 4 miles, according to Dr. Gabe Mirkin of the University of Texas, this equation is “bad science.” Basing his own numbers in part on bicyclists’ oxygen consumption, Mirkin determined that “[c]ycling 20 miles at 24 miles per hour is equivalent to running 5.6 miles at any speed.”

The scientific evidence is clear that there are no clear health winners in the cycling versus running wars. This should be good news for those who prefer the low impact of cycling but who previously feared sacrificing health benefits.

Cycling, cycling and cycling-how they got where they are now

The first forms of bicycles emerged in the early 19th century. They were commonly called “velocipedes”. They were pedalless, wooden contraptions with hard wheels. The rider sat on a chair and used his legs to propel himself.

It was not until the last years of the 1830s that pedal-powered bicycles were introduced. Then came those big bicycles on wheels that we’ve seen in old photos. They were called “High Wheelers” and were the style of the time for men.

Riding one of these big-wheel bicycles through the cities of the time was dangerous. They were not very well placed to ride and a little difficult to hold upright. If the ride didn’t get you a little rough, the fall certainly would. They are nicknamed “bone shakers” for a reason.

This changed with the invention of the safety bicycle. A gentleman named John Kemp Starley is said to have made the first successful example in 1885. He called it the “Rover,” but he never patented it.

What are the health benefits of cycling?

Starley’s innovative plans incorporate some of the elements we know today. It had two wheels of the same size: a chain drive to the rear wheel and a steerable front wheel.

In previous cycles, the frame was heavy and mostly made of wood. The introduction of lighter metals and the diamond frame design made them lighter. This single change allowed for the addition of the respective other innovations.

Previously, the rider’s pedalling activity was applied to the front wheel. This made it difficult to power the bike and it was more prone to accidents. A chain drive at the rear wheel made it easier for the rider to pedal. Turning street corners and other manoeuvres became easier, and the bike was considered safer.

With the improvement of pneumatic tires, the riders of the time found it more comfortable. The days of hard rubber or wooden wheels are long gone. These modern wheels were lighter and offered a significantly improved, cushioned ride.

The cycling frenzy hit Europe and North America in the mid-to late 1800s. Both the middle class and the elite were eager to get involved in this wild mode of travel. Cycling clubs sprang up all over Europe and in the United States. Cycling was not only a sporting leisure activity, but it also became a vital form of personal transportation. Women,

In particular, it brought the rows of cyclists together in great numbers. Before these changes to the bicycle, women were not allowed to ride. There was a question about the dangers and possible moral implications of a woman riding a bicycle. For a time, young single women, even with the safety features, could ride alone in the company of an older, respected woman.

European countries used the bicycle for transportation and leisure well into the early 20th century. In some areas in Europe, there are many more bicycles than cars today. They are preferred in larger urban areas where parking is limited and traffic is unmanageable. And, perhaps best of all, they are extremely efficient and cause no pollution.

American settlers, on the other hand, did not follow in the footsteps of the Europeans. By the 1910s, adult bicycles were being replaced by automobiles. While they are still used by some, they are not nearly as popular as they once were. In the 1940s, the attitude towards cycling was that it was a child’s toy. Most of it was made for children.

Cycles are making a comeback in these times of high fuel prices. Bicycles are a very efficient means of transport. The added benefit of a healthier body encourages more people to drive. People who have not cycled for more than twenty years cycle to work or shop.

Some of these industrious people even build their own bicycles. From a standard safety bike to tandem bikes and trikes, it’s something almost anyone can build. When you build your own bike, you select the design and tailor it to your own needs. It’s also a fun way to spend time with the kids. And after you’ve built a few bikes, it’s great to try them out!

Is there a difference between cycling and cycling?

The bike has come a long way since the first attempts. Now, bicycles are made of lighter, stronger materials. Manufacturers offer a wide variety of designs based on specific applications. They are designed for safety and comfort and are faster than ever before. Accessories such as children’s carts make it easy to take the kids on a bike ride or to stop for some shopping.

In my next bike article, I’ll talk about the different bike designs out there and how to build your own. In the meantime, go cycling!

“Vin” KLVin Hayes leads a team of independent writers and researchers. They have collaborated for the past ten years to create high-quality digital reprints of vintage books and documents, as well as original works. Vin has a lot of experience with information on a wide variety of things, such as fishing and hunting, crafts and hobbies, construction, self-improvement, and more.

Bike Tours: The Best Collection of Bike Tours in Vietnam

It is great to know that Vietnam is one of the most beautiful countries in the Indochina Peninsula in Southeast Asia. The country is also bordered by China to the north; Cambodia to the south; Laos to the northwest; and so on. Vietnam is the 13th most populous country in the world and has more than 85.5 million inhabitants. A broad

tour packages through Vietnam

Vietnam Tour Packages are very popular with people, and you can choose any package that suits your needs. Some of the famous tour packages include tours from Ho Chi Minh City to Hanoi, Central Vietnam, Hanoi to Ho Chi Minh City and many more. Then people can visit the different parts of Vietnam by selecting a mode of transport such as air, road, rail, or water.

Select the correct means of transport.

In addition, the developed country operates 17 major civil airports, including 3 international airports. This country plans to build 10 more international airports by 2015. Most people prefer road transportation to travel to Vietnam as they can see the striking natural landscapes, beaches, and rivers along the way. There are a number of travel agencies that are ready to offer different travel packages to people, and the price varies depending on the package selected.

Bike Tours If

If you are bored with traditional tour programs, Vietnam offers great cycling tours for those who are interested in having a lot of fun. The bike tours would be great fun with unique routes and some of the popular bike tours are Ba Khan Rustic-Mai Chau Valley, Thanh Chuong Palace and many more. Now let’s take a look at some of the best collections of cycling tours in Vietnam where you can have an unforgettable cycling experience.

  1. A half-day course with two programmes

In general, cycling is considered the best way to enjoy the small streets and some other places in Hanoi. The half-day cycling course covers the areas of Hanoi Cycling City and Westlake, Hanoi Cycling City and Red River Village, and so on.

  1. 5-day course

The full-day course allows people to jump into a sort of off-road cycling route and also cycle through a rural area near Hanoi. This full-day cycling programme is sure to refresh you and let you experience the hidden beauty of Hanoi, the capital of Vietnam.


There are many amazing places in Vietnam that attract thousands of visitors from all over the world every year.

Cycling in Vietnam during the holidays is therefore the ideal holiday gift for your loved ones and children. So don’t miss the opportunity to cycle in Vietnam and discover beautiful places that you have never seen before!

Cycling in the USA

Cycling is an immensely popular sport worldwide. In many countries in the world, cycling is used not only as a sporting activity but also as a legitimate means of transport. This is not so much the case in the United States, where more people drive. But even in this country, cycling is a sport that millions of people love. An estimated fifty-seven million people take part in this exhilarating physical activity. That’s a staggering 27.3 percent of the United States population aged 16 or older. Another statistic that supports the popularity of bicycles is the number of bicycles sold. Figures for 2012 indicate that $6.1 billion was spent on bicycles and bicycle-related products.

Top Cycling Destinations in the U.S.

Those numbers clearly indicate that cycling is a very lucrative business and also a very passionate sporting activity. Some of those who consider themselves cyclists are what we might call “recreational ridersassionate sporting activity. Some of those who consider themselves cyclists are what we might call “recreational riders.” They like to put on their trendy cycling shirts and regularly ride their bicycles, but they do not participate in competitions. Their reward may be the thrill of pushing themselves to longer distances or trying out new trails, paths, or roads. They like to ride alone or with partners and also in groups, but are not particularly competitive in their sport. The benefits are significant. Being outside in the fresh air instead of being cooped up in a sweaty gym is certainly appealing. The benefits to the body, such as building endurance, strengthening muscles, improving circulation, and so on, are also very appealing.

Adventure Cycling Association

There are far fewer people who cycle professionally, and that number continues to grow. With more and more races taking place in different places around the country, the opportunities to excel have increased significantly, as has the number of people involved in cycling. Unfortunately, the events of recent years with acclaimed riders polluting the sport have left professional cycling with a black eye. The widespread reports of Lance Armstrong’s use of banned substances during races and his lying under oath about such activities leave many people with a bad taste for professional cyclists. That’s unfortunate and unfair to the many cyclists who work hard to perfect their talents and abide by the rules. Unfortunately, things can be ruined by a few people who can influence so much.

City bikes: Safety

City cycling is fun, but if we don’t get home in one piece, that’s a problem. Safety rule number one is to wear a helmet!

When I see young urban cyclists in an urban cycling family with headgear but their parents are not, it annoys me. What a terrible example this is of our most precious blessings. In California, the underage city bike group is required by law to wear a helmet, and the rulers let the older group be stupid! Why should we instruct our youth to wear helmets for protection and then set a bad example by not wearing one ourselves? Many adult riders are too confident and feel that helmets are for inexperienced people. Often, however, it is not our actions that lead to injury but the actions of others. So it comes down to wearing a helmet.

How do you cycle in congestion?

That said, don’t buy the cheapest piece of junk you can find if you’re buying the very thing that will get us out of a permanent state of drooling. Ask yourself, “What is my head worth?” By the time you pay the hospital and all the associated costs of being scraped off the curb, the cost of the helmet is very reasonable. I knew a cyclist who flipped over on a friend’s bike during a test ride and hit his head on the corner of the curb. This happened during a break during a ride, and he was not wearing his helmet even though he was nearby. As a result, he spent the night under observation with a concussion at the local hospital. Always wear your helmet while driving.

The next most important safety item for city bikes is obeying the traffic rules, just like a car. This means that, if necessary, use is made of the left-turning lanes. Parents, if you are driving with your family, you should turn left the old-fashioned way, using the zebra crossings, but remember that zebra crossings are for pedestrians only. Get off your bikes and cross them across the road. Please, we’re driving with the traffic, not against it.

On long rides, it’s nice to have some music with you to keep you company. This is safe, provided it’s only in one ear; keep the other ear open on the traffic side. If you need your phone, don’t put your Bluetooth in the other ear, blocking both ears. Most of us use phones that play music and mute it when a call comes in. You might say, “I’m on a bike path; there are no cars. Why do I have to have my ears open? ” A good protocol when cycling is to announce verbally when passing. If both ears are full of music and phone calls, you won’t hear the announcements. When driving in the states, we drive on the right side of the trail that passes on the left. As we pass, we’ll announce “to your left” loud enough for everyone to hear and with enough lead time to process the announcement. Please do not

Traffic rules

An often overlooked item is stopping when riding in a group of two or more. When you need to stop, announce “stop” and hold your hand to the left, palm open and facing back. I see this all too often, that not disclosing your intentions has a negative effect. A sudden stop on

A large ride of several thousand, such as an MS ride, can injure several urban cyclists at once. One of our church town bike clubs has been working all summer to prepare, train, and collect needed sponsorship donations for the fall MS ride. After a very long and steep slope, there was a rest station with a power supply. After a short recuperation, we set off. Our group consisted of about 20 urban cyclists, and the total number of participants for the event ran into the thousands. The event coordinators dropped the portable toilets about 200 yards down the hill from the rest station; they realised this was a mistake after it was too late. One of our urban cyclists saw the toilets and her urgent need resulted in the corresponding urgent stop with no verbal announcement or hand signals. This led to a very large build-up of injured riders and damaged equipment. One of our urban cyclists had to be transported to the local emergency room. This also applies to turns. If a rider is behind you and slightly to the left, and you turn left, you cut them off, or worse, you clamp their front tyre and cause a fall. As a city cyclist, you have to follow traffic rules and show which way you want to go, just like when you drive a car.

Road waste can also be a problem on group rides. You can see potentially dangerous debris, while those behind you don’t. When you notice dirt, automatically point at it with your arm and index finger extended at a 45-degree angle. The last thing we need is a flat tyre or the danger of getting into an urban cyclist’s bike.

Be courteous while driving, even if you are driving alone. Some trails are very busy, creating group-like situations. If it doesn’t feel right, don’t do it. If we practise safe driving techniques all the time, we are much more likely to get home in one piece.

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