Cycling, whether for fun, sport or as transport is a healthy
way to get around. Improving one's health, getting some fresh
air and exercise, managing their weight are some of the reasons
that motivate people to go cycling. Regular cycling improves
fitness significantly; reducing obesity, the risk of strokes,
coronary heart disease (CHD), certain types of cancer, diabetes
and osteoporosis. There are also benefits for mental health,
with evidence of reduced depression and stress, improved self-
esteem and confidence in performing physical tasks.
Cycling is particularly ideal as a form of physical activity
as it can be readily included in the daily routine. Cycling
to work can provide this physical activity during time that
is otherwise wasted, whereas visiting a gym requires additional
time, incurs a relatively significant financial cost, and is
less likely to be maintained.
A common deterrent to people from cycling is that it is "dangerous"
and more cycling would lead to more accidents. The greatest
source of danger to all road users is from the motor vehicle;
accidents caused by cyclists are of a relatively low occurrence.
The provision of safe networks for cycling joined with measures
to reduce motor vehicle volumes and speeds can make it safer
for all road users, pedestrians, cyclists and drivers. Cyclists
need to know the basic skills and principles in cycling on road.
Cycling can be intimidating to the new cyclist especially on
busy roads. Providing training schemes, teaching basic road
safety and assertive and defensive riding skills are important
to enabling people to enjoy cycling safely.
The following are training tips used by cyclists to improve
their personal performance. Although they have been used for
improving cycling performance, the ideas could be adapted for
other aerobic sports as well.
A good way to take the pressure off your hands and increase
your average speed without any additional effort. This is the
one accessory that will add the most to your performance if
you're going for distance cycling.
A 30 to 60 minute warm up is a good idea for short events. Consider
pushing to the point of breaking a sweating just before the
start of the event.
Cooling down is a good idea to help flush the lactic acid out
of your muscles and cut down on soreness the next day. Take
10 to 15 minutes for some leisurely spinning after an event
or hard training ride.
Riding with others is an ideal way to push yourself. Riding
with a group can help push up your over all average speed, as
well as offering opportunities for sprints and acceleration