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Be Prepared For Summer
Sport
By Wayne L. Westcott |
Quincy
- One of my
favorite things about summertime is the opportunity to do
outdoor bicycling. As much as I love running, cycling does
offer a few advantages. First, my body weight is supported
by the cycle and I do not need to absorb the shock of
foot-landing forces. Second, my upper body and arm muscles
get a pretty good workout, as well as my legs, by supporting
my torso above the handlebars. Third, I can cover twice the
distance and view twice as much scenery in the same amount
of time.
For example, during a 30-minute run I may go four miles, but
during a 30-minute cycle I may go nine miles. Fourth, the
faster cycling speed creates a greater air flow effect that
keeps me cooler on hot days. Fifth, the gear system on
my cycle enables me to keep approximately the same pedal
cadence whether I am riding up a hill in second gear or
speeding on a flat road in tenth gear. Using the gears
throughout my rides on varied terrain is both functional and
fun.
Guidelines For Safe And Successful Cycling
Rather than set a target speed for your cycling session, I
suggest establishing a target pedal cadence. If you are just
starting out, try to pedal between 50 and 60 pedal
revolutions per minute (50 to 60 RPMs) throughout most of
your ride. You can easily attach an RPM display device to
your bicycle, and it will assist you in using the right
gears for the various segments of your ride. As you become
more proficient and better conditioned increase your
standard pedal cadence to 60 to 70 RPMs. When this becomes
comfortable advance to rides at 70 to 80 RPMs, or even
higher. Just be sure to shift to lower gears when your RPM
level goes below your target range, and shift to higher
gears when your RPM level goes above your target range.
If you prefer to use miles per hour (MPH) to gauge your
exercise effort, I consider 12 to 15 MPH a good beginner
cycling speed, 15 to 18 MPH a good intermediate cycling
speed, and 18 to 21 MPH to be a good advanced cycling speed.
Of course, your cycling speed will slow considerably when
going up hills.
With respect to safety, always observe the following rules
and recommendations. First, never get on your cycle
unless you are wearing a well-fitted bicycle helmet. Second,
use appropriate cycling attire, included pedal-specific
shoes, bike shorts, and sunglasses (for eye protection).
Attach a bottle holder to your bike frame and take water
with you whenever you ride. I always pack a spare inner
tube, changing tools and a clip-on pump so that I can
quickly change tubes in case of a flat.
Be sure to observe all the rules of the road, just as if you
were driving a car except that you are riding on the road
shoulder section. Ride with traffic (right side
shoulder area), and stop at all red lights and stop signs.
Always signal your turns, and be especially careful when
riding past intersecting streets and driveways. Do your best
to ride on roads with low traffic volume or wide paved
shoulder areas to reduce the chances of cars frequently
passing you in close proximity. Riding early in the
morning may be a good alternative if you live in a heavily
populated region.
As far as riding time/distance is concerned, I typically
cycle for 50 to 60 minutes, with occasional longer rides of
1½ to 2 hours. However, when time is limited, I can get a
good workout with a fasterpaced 30 minute cycle. So,
whatever time you have available, experience the fun and
fitness of a good bicycle ride.
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About The Author
Wayne L. Westcott, Ph.D., is fitness research
director at the South Shore YMCA in Quincy, and author of 21
books on strength training.
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