Using a bicycle is a good investment, not only for the environment (non-polluting vehicle), but above all for the health of the user. Cycling is one of the best forms of physical activity. Pedaling exercises the cardio respiratory system and imposes less stress on the joints, and can help burn from 400 to 700 kcal. It is a very economic form of physical activity, because if the individual owns a bicycle the activity is free and can be done anytime and anywhere!
Tips To Improve Your Performance, Safety, Comfort And Fun:
It Is Absolutely Essential To Wear A Helmet
Choose a light-colored helmet and make sure it fits your head properly
Gloves Protect Hands In Case Of Fall
It is recommended to use those that leave the fingertips out and that have padding in the center of the hand
Use The Brakes Correctly
To exert the ideal pressure, lock with your hands placed at the end of the handlebar
When braking abruptly, while you tighten the brakes firmly, slide your hips to the back of the seat. This causes the rear of the bike to be on the ground and you will not be thrown over the handlebar.
On a long descent or on rainy days, do not hold the brakes. This can heat the rim of the wheel and burst the tire. It is safer to apply discontinuous pressure.
Pedaling at night or when visibility is poor
Wear light, bright clothing
Also remember to have a rear light (flash) attached to your bike or belt so that you are seen from a distance.
Guidom And Seat Adjusted To Your Size And Ability
The height of the bike frame is very important. To find the right size for you, ride the bike off the bench and place your feet on the ground: between the groin and the frame tube there should be a clearance of 2.5 to 5 cm on a road bike and 5 to 8 Cm on a mountain bike.
The correct height of the handlebar is 2.5 cm below the top of the seat. The handlebar should be the same width as your shoulders. If you feel pain in your neck or back try using the slightly higher handlebar.
If you are not an experienced rider or athlete, do not use that aerodynamic “V” shape handlebar. Otherwise, you will be in a much earlier position and are more likely to be injured or injured.
To check the correct seat height: Sit and position your foot on the pedal at the lowest pedaling stage, your knee should be slightly flexed. If your knee is heavily flexed, the seat is too low. If your knee is fully extended or you have to tip over the body to reach the pedal, the seat is too high.
Hard, narrow seats, typical of competition bikes, are uncomfortable, especially for women who have wider hip bones than men. Buy wider, gel-padded seats.
Preventing Injuries, Muscle Aches And Skin Problems
Do not pedal at high speed for long periods of time. You can overload the knee joints and suffer injuries.
Switch to idle and perform faster pedals when you want to do more vigorous workouts, so your knees will be less overloaded.
On the climb, change the gears to maintain the normal rhythm of pedaling and, after a long climb, be sure to pedal, thus facilitating the removal of lactic acid from the muscles.
Always keep your arms relaxed and do not lock your elbows. This technique helps to better absorb the impact against bumps and holes in the street.
Wear comfortable shorts, but just enough not to allow folds or leftover fabrics to irritate the skin. For extra protection choose shorts with padding to better absorb sweat.
During the day, regardless of the time, use sunscreen on the face and other parts of the body exposed to the sun’s radiation.
Avoid pedaling for a long period of time with your hands on the lowest part of the handlebar. This can cause cramp in the hands, shoulders and neck.
Change your hands and body of place frequently. This modifies the angulation of your back, neck and arms and so different muscles will be exercised.
Good Sense On The Road Is Key.
The bicycle is a vehicle. Therefore, obedience and knowledge of all traffic signs.
The use of the bike path or cycle path is mandatory. Where they do not exist, the roadway or the rolling range may be used in the same direction of.
The following are violations of the National Traffic Code:
Drive the bicycle by juggling, balancing only on one wheel or without holding the handlebar with both hands, except for occasional maneuvering.
Driving a passenger out of the rump or special seat intended for him; Transit on rapid transit roads or highways, except where there is a roadway or own rolling lanes; And, transporting children who are unable to take care of their own safety.
Use hand signals to alert drivers to changes in direction you intend to make.
Make eye contact with drivers, especially when you enter an intersection or when you turn right or left, so they know your intentions and you know if they saw you.
Do not ride alongside another cyclist and be aware of manhole covers, oil and sand on the runway, and rocks that can cause you to slip and fall.
Bicycles are required: buzzer, front and rear night signals, side and pedals and rear view mirrors on the left side.
It is also recommended to carry a first aid kit, spare air chamber and a pump to fill the tires.
Periodically check your bike: check the brakes and tire calibration; Observe and correct, if necessary, clearances of the moving parts such as the wheel, steering box and pedals.
Do not wear headphones. They can block sounds you need to hear to drive your bike defensively.