COMMUTING BY BICYCLE

Are you riding your bicycle to work?  People all over the world are changing their methods of transportation. The millenniums and Y Generation have forced us to think differently about a lot of things. Some do it to save the planet, some to save money, others find they are forced economically and financially to find a better way of doing things. Transporting ones-self five days a week, 50 weeks a year is costly. Whether by car, bus or train, getting from point A to point B sustains a cost whereas bicycling is virtually free. True, there are upfront costs, yet once you have the bicycle, the clothing, a couple of spare tires, a wire bottle and a good pair of shoes, your cost free.  There is one factor which remains a challenge for many – the physical requirements. Hoping on a bicycle and riding 6-8 miles to work doesn’t come easy.

Google commuting by bicycle and you’ll find articles referencing exercise, fitness, race training, health benefits and more. There is very little however on how to prepare for the commute. If you don’t exercise at all, jumping on a bicycle and expecting to ride 6-8 miles on day one will led to parking your newly purchased bicycle in the garage or hanging it from a hook in the ceiling never to be touched again. If you don’t know your physical limitations, you will end up hating the experience as much as you hate the bicycle.

Although cycling is a low-impact exercise, any prolonged physically activity (you’re not prepared for) can leave you with injuries.  Back strain, arm pain, shoulder and knee discomfort are problem areas new and many seasoned cyclist experience.  Tiredness, fatigue, a lack of hydration and poor nutrition should be added to the list.  If you are planning to purchase a bicycle, or own one you’re planning to use for commuting prepare yourself for the ride – emotionally and physically. There are rules and regulations when riding in traffic, there are challenges riding up and down hills, bike routes aren’t always available and safety is a major concern.

Group bike rides are a must. Before heading out alone join a local group bike ride. Most have different levels and many offer indoor classes before taking to the road. Bike Shops such as Bixby Bicycles and Accessories can provide maps to lay out safe routes.  They also have coaches who can help you prepare physically, give nutritional advice, ensure equipment fits properly, and teach recovery methods. No one wants to feel great about bicycling to work and arrive unable to put in an eight hour day. Your boss just might have something to say about that. Being aware of the weather conditions, having extra clothing, and having a plan B is crucial. Bicycling is physical exercise and if you’re in a hot climate you’ll need a way to freshen-up once you arrive at the work place. You don’t want to arrive exhausted neither do you want everyone to smell you coming.  Snow, rain and drastic changes in temperature can make the ride home challenging, have a plan B. Preparation is key!

Commuting to work by bicycle is more popular than ever.  You save money, see things you’ve never seen before, avoid rush hour traffic and rush hour crowds, save money, save the planet, get your daily dose of exercise, and let’s not forget the freedom of the ride. If you’re properly trained, physically fit, and properly attired for safety and comfort, know your route and have a plan B for unexpected changes in the weather or that requirement to work overtime, commuting by bicycle can be a truly rewarding experience.

Keep Cool With A Spinning Class

Challenged by the Tulsa heat?  It’s hot out there and for many, high temperatures lead to a search for indoor activities. Check out a Spinning Class. A cool, comfortable climate controlled environment, dimmed lights and propelled music make this an effective workout. Look at all the cons; all ability levels, train in the off-season, toss the helmet and it burns calories. Look for a class lead by a certified instructor - safety is a priority. In a Spinning Class you control everything from resistance to the level of intensity to the speed, the more you workout the better you’ll get, don’t force it. It can be as easy or as challenging as you want it to be – you get out of it what you put into it.  Most classes last 40 and 60 minutes. If you’re just starting out, look for a beginner or introductory class.  So lets’ eat early so we’re not hungry, drink lots of water so we’re well hydrated and head off to a spinning class.

Expect Sore Muscles

Your instructor is your guide. Let him/her know your ability level. Standing, sprinting and other movements should be approached with care. Your instructor will tell you how fast to pedal, how much resistance to add and how hard to work, respect your personal level. Listen to your body and pay attention to how you feel. Your not in a race, this is a workout not a competition.  As in any exercise position is important. Keep your knees pointed straight forward – bowed knees increase the potential for injury. Avoid ankle injury by keeping those feet flat.  If you’re new at Spinning Classes pay close attention to body positioning. Keep those shoulders relaxed and use your abdominals to maintain balance (not the handlebars).

Keep Pedaling

Nothing is worth doing if it’s not done well. If you’re completely out of breath and in pain, slow down. Never suddenly stop!  Like any other exercise stopping suddenly can lead to lightheadedness. Allow your heart rate and pulse to slow – reduce resistance, pedal slowly and catch your breath. If you still feel overwhelmed, stop.  Although most coaches will tell you to keep moving slowly – you know your body. If you’ve followed these rules and your body has had all it can take, honor that. If you feel yourself recovering keep pedaling. Slowly rebuild your speed and resistance. If that offers a challenge, continue pedaling slowly until the class is over.  The objective is to keep those legs moving.

Spinning Classes are a low impact exercise with a long list of benefits: low impact, unlimited cardiovascular benefits, group motivation, great for all age groups and all fitness levels are welcomed.  However Spinning Classes aren’t for every one. If you’re like me and prefer the Tulsa heat, scorching sun, and breezless afternoons and evenings, join us for our Group Rides. Every Tuesday and Thursday at 6:00pm, and Saturday and Sunday at 7:00am. We also offer a Cycling 101 Class for new cyclist.

CYCLING IN INCREMENT WEATHER

Don’t’ let the rain keep you indoors. The right equipment, proper clothing and these few tips will keep your wheels spinning in good weather and in bad.  

WET WEATHER CYCLING

• LIGHTS:  Use a front headlight and a flashing red taillight.
• AVOID PUDDLES:  Puddles can hide potholes and other roadside debris.
• AVOID FOG LINES:  Painted features can be slippery when wet.
• AVOID WET LEAVES:  Wet leaves can cause you to lose control.
• BRAKE EARLY:  Stopping distance while riding (unless you have disc brakes) will be increased. Lightly pulse the brakes to remove water from the rims – avoid breaking hard. Never brake or corner in the center of the roadway at intersections - these are some of the oiliest sections of the road.
• TIRE PRESSURE Check your tire pressure. Proper air pressure is related to the rider, bike weight, road conditions, cycling trails and weather in your area. A cycling coach or cycling vendor/sales representative can help you determine the right tire pressure.
• TAKE YOUR TIME:  Slowing down lets you detect and react to hazard roadways.
• STAY ALERT:  Driver’s see what you see and in increment weather you are equally challenged. Bright clothing and lights aren't always visible in heavy rain and nighttime fog. Be guarded – don’t take chances, be watchful – when things look really bad they are really bad, take cover, be extra cautious 

WET WEATHER GEAR.  

The wetter you get the colder you are going to be. Being cold and wet is a quick way to get sick. Keep your core warm – enjoy the ride regardless of the weather.

• FENDERS:  Protect yourself, your equipment and other cyclist. Reduce road spray kicked up by your bike, while protecting your feet and lower legs. Today’s fenders are an upgrade from earlier fenders. They are versatile, easy to put on, easily removed, and a must have in increment weather.
• WATERPROOF CLOTHING: A waterproof cycling jacket is a must. Pit zips, ventilation, proper cuffs and more are important in choosing the proper jacket.  Waterproof pants are also a must, along with proper socks, booties and shoe covers, waterproof gloves, hand and foot warmers, and a helmet cover - all basic bad weather necessities.  
• REFLECTIVE PRODUCTS AND WEAR:  Yes, it might not be the most appealing for some but it can be a life saver in cloudy, foggy, rainy or snowy weather. Today’s reflective products are easily affixed and just as easily removed. Being seen is a lot more important than looking “Kool”.
• EYEWEAR:  In low light, clear or yellow lenses for eye protection are critical.  When riding in the rain sunglasses will cut out light, making road obstacles hard to see.  Fight the fog with anti-fog drops and lens wipes. Lens wipes vary – tell your sales rep or cycling coach what type of weather you’ll be riding in. 

Cycling as a commuter, a professional cyclist, or as a way to stay fit and healthy can be fun in any kind of weather.  LEGENDS Bicycles and Accessories will meet all of your cycling needs; Bike sales, Bike repair, Bike maintenance, Bike accessories, Bike inspection, Bike training, and Bike Coaching.