| So you too have been inspired by the Tour De | | | | replacement. You can guarantee that the riders in the |
| France? Suddenly you find yourself pulling that cycle | | | | Tour De France are not carrying just good old H2O in |
| out of the garage and experiencing some fresh air! | | | | that colored water bottle! Your physical wellbeing will |
| Whether you're an expert or just a beginner, take note | | | | also be aided by fruit such as bananas and other |
| of these seven keys to better cycling and enjoy | | | | energy boosters. |
| yourself even more! | | | | 5. Give some thought to your clothing so that you're |
| 1. A thorough check of your cycle (and the kids' cycles | | | | both safe and comfortable. You need to stay cool in |
| if they're heading out too) should be made before you | | | | hot conditions and retain heat in cooler environments. |
| leave home. Brakes, gear changes, seat heights and | | | | Wear bright colours so you can be clearly seen. Don't |
| even the bell should be given a once over. Comfort is | | | | forget that helmets save lives: this is a proven fact. |
| a key if the day is to be a success. Be careful that | | | | Never ride without a suitable helmet and if you are |
| gears, chains and cogs aren't sprayed with products | | | | outfitting kids, make sure the helmet fits correctly and |
| that cause sand and grit to stick to them as over time | | | | that the chin strap is tight enough. (Kids can sometimes |
| this will cause a break down of these moving parts. A | | | | loosen these and do not benefit from the necessary |
| puncture kit for your journey is a must! Don't leave | | | | cushioning effect if and when they fall off). I would also |
| home without it. | | | | strongly recommend that your bike be fitted with a |
| 2. Fitness is probably one of your motivations for | | | | number of reflectors and a light. |
| getting on the bike. Bike-riding is, afterall, a wonderful | | | | 6. Cycling is an absolutely fantastic activity to include all |
| way of staying fit. But do try to ride with others, as this | | | | the family in. From the tiniest tot strapped in to a bike |
| will provide you with the motivation to go for a ride | | | | seat behing mum or dad, to all the kids as well as |
| even on days you'd rather stay in bed. If you know | | | | Grandad and Grandma! There are an ever increasing |
| you can't let someone else down, it keeps you | | | | amount of cycle tracks exclusively created, far from |
| accountable. If your buddy is of a comparative | | | | the tooting traffic, for the two wheel enthusiasts. |
| standard, riding with him/her will help push you to the | | | | Cycling together is a wonderful family builder and |
| next level. This is especially important for competitive | | | | fitness pursuit in an age where family breakdown is on |
| riders. If fun is your main motivation for riding, other | | | | the rise and childhood and adult obesity fills our media |
| people will greatly enrich this too. You will make shared | | | | reports. What a outstanding opportunity to model to |
| memories together, and time always goes quicker | | | | our children a healthy pursuit that can span a lifetime. |
| when you're with other people. From a safety point of | | | | 7. Post cycling is a thought that most may not have |
| view, having companions may save your life one day. | | | | even regarded as important. However, especially for |
| If you have no option but to ride alone, please ensure | | | | the serious or elite cycling athlete, the recovery and |
| you have told others of your exact route. | | | | repair of muscle is a key to getting the most out of |
| 3. Organisation is an important factor in any training. | | | | their sessions as well as enhancing their potential |
| Plan your ride and know the approximate duration of | | | | future performances. Protein is a key ingredient and |
| the ride, as well as the nature of the terrain. Is the | | | | building block of muscles, cartilage, bone and blood and |
| terrain cyclist friendly? Don't risk dangerous routes | | | | a crucial factor in muscle growth, repair and recovery. |
| unless you are greatly experienced and have a buddy. | | | | Ever thought why a huge number of our professional |
| Take note of any paths of pleasure next time you are | | | | athletes head straight for a whey protein drink or |
| driving your car and make a mental note of these for | | | | shake after exercise? Muscle recovery, repair and |
| your next bike ride. Be prepared to encounter impatient | | | | growth! After exercise it's my first action. Shake and |
| motorists while you ride: this is a fact of life and you | | | | take. |
| can't change it by getting frustrated or angry. Just chill | | | | There's nothing like the feeling of sun on your face and |
| out and mind your own business. Having a go at | | | | wind in your hair. You'll love the fresh air and sense of |
| motorists can be dangerous and counter-productive. | | | | freedom you get when cycling. Don't let anyone stop |
| 4. Don't go empty-handed. Your body absolutely needs | | | | you getting out there and improving your fitness. |
| water while you ride, sip on it regularly and stay | | | | Ensure you have studied (and acted on) as many |
| hydrated. If you are a serious rider, you will benefit | | | | articles like this as you can get your hands on. Then do |
| from an amino based drink which delivers advanced | | | | something your body (and family) will thank you for |
| energy and endurance with carbs and electrolyte | | | | and go cycling as an informed, responsible cyclist! |