Your ❤️ Loves Cycling: Tips and Tricks for Your Next Bike Tour
Whether as a supplement to your running, a break from a stressful day or as your self-proclaimed favorite sport, cycling has something to offer everyone. And if done properly, cycling can work nearly every muscle in your body. Regular cardio training helps your muscles burn more fat. And in contrast to running or hiking, you don’t have to carry your own body weight while cycling. This not only makes it easy on your joints, but also a lot of fun.
Pedaling not only activates your leg muscles, it also engages your abdominal and back (core) muscles for stability. In addition, supporting your upper body by gripping the handlebars works your arms and shoulders. Your muscles become more efficient and make many everyday tasks easier. Cycling is also a great supplement to your running training. But it is also a good starter sport in general because you can work out for a relatively long time at low intensity and thus build up a good base.
Benefits for your cardiovascular system
And cycling can also have a lot of positive effects on your heart. Regular exercise gets your blood pumping. This not only improves your circulation, but over time it can also lower your resting and exercise heart rates. This also means your heart doesn’t have to work as hard during fitness activities. Vigorous cycling is also good for your heart because it improves your blood circulation. Your heart is sure to love it. ❤
Get ready for your next bike tour with the following seven tips:
1. Purchasing your bike
Mountain bike, road bike or trekking bike? Choose the one you like best. Expert Sascha Wingenfeld has a few tips for you on how to find the right bike for you.
2. Fitting your bike and protecting your joints
Yeah, cycling is easy on your joints. But that’s only true if the bike is adjusted to fit your body. The seat position should be comfortable and if you plan to ride harder, you should sit up as straight as possible. This relieves stress on your back and allows you to pedal more efficiently. Your knee should be slightly bent at the lowest point of your pedal stroke. If you set your seat too high, your hips will rock from side to side. Are you planning on buying a new bike? Then let the experts fit the bike to you right there in the shop. Do you already have one and want to get more active again? When you get the bike checked at a bike shop have one of the experts help you fit the bike to your body and show you what to watch out for.
3. The first kilometers
At the beginning, it is a good idea to stick with flat routes where you have to pedal the whole time. As a rule of thumb, it is always better to choose too low a gear and pedal more often than to pick one with too much resistance right from the beginning. This allows your muscles to last longer. As you get more used to cycling, you should shoot for a pedaling rate, or cadence, of 90 rotations per minute (rpm). Your heart rate is also important at the beginning. At an easy pace, your heart rate should not exceed more than 60-70 percent of your maximum heart rate. The length of your workout should always be adjusted to your fitness level.
4. Pedal stroke
Touch the pedals with the balls of your feet, not your midfoot. Your knees should be parallel with the frame. The right form helps protect your joints and allows you to get the most out of your pedaling.
5. Wind and weather
Make sure to dress properly for your bike tour: Whether short- or long-sleeves, with or without arm and leg warmers or a jacket – choose the right clothing for the weather. Many people underestimate the wind, especially on their first ride: A pleasant tailwind on the way out can turn into a nasty headwind on the way home. This can make your tour a lot more strenuous than planned.
6. Track Your Routes and Increase Your Performance
Our Runtastic app helps you to always know how far you rode or if you finished your favorite route a little faster this time. Just set your activity from Running to Cycling and off you go! If you’re at the gym cycling on a stationary bike or you’re outdoors riding a road bike, select Cycling (Ergometer) or Race Cycling/Road Biking.
7. Select or create routes
Before your tour you can browse and select a route – there are lots of great suggestions waiting for you. Find out how it works and create your own first route.
So go for a ride, enjoy the wind in your face and the beautiful surroundings and do something good for your mind and body.