Riding A Bicycle To Work To Lose Weight And Manage Stress And How To Make It Convenient And Easy

Riding a bicycle to work is a great way to lose weight, reduce stress and save chunk of the more than $8000 a year the Triple-A says it costs to own and operate your car. I’ve other articles you can find here that explain how to choose a bike and dress properly for comfort. This article is about the logistics of commuting to work.

I love riding bikes and often recommend using a bicycle as part of wellness and weight loss coaching for my clients. It’s very low impact and fun.

One of the common objections about riding a bike to work is that you arrive sweaty, smelly and disheveled. With bit of planning you can over come these challenges.

No doubt that if you are going to ride your bike to work you will sweat. How much will depend on the temperature and how much effort you exert. Most companies and offices don’t have a place to shower and you need to plan ahead so you can freshen up.

First, you need a change of clothes. I always recommend using cycling specific clothes for your commute but even if you don’t, you’ll need to change into something fresh. You can carry clothes with you each day in your pack or saddle bag or you can store some changes at work. One common trick is to drive one day a week and stock up with clothing for the rest of the week.

Next, you’ll need to freshen up a bit. Bathing in the washroom sink makes a mess so try one of these options instead:

Bring a damp-wet towel in a zip-lock bag. Wipe down from head to toe and then get dressed. This is an “OK” method but there is a better way…

Try diaper wipes. You can get wipes now for a number of uses and it’s the perfect way to clean off the sweat and leave you feeling fresh.

Either way, be sure and wipe down well.

Plan for other accessories you need, deodorant, perfume or cologne, hair spray. These are all easily stored at the office.

For some, the distance to commute is more than they can imagine riding. In most cases you can plan on covering 10-15 miles per hour with a moderate effort. You want to ride at a modest pace so that you don’t arrive to work exhausted and requiring hours to “cool down”. If you want to push yourself you can do that on the way home. If your commute distance is to far to manage there are a couple of options.

First is to drive part way. For example, if your commute is 30 miles find a safe parking place, like a mall or grocery store, 10 or 15 miles from work. Park there and ride the rest of the way.

Another is using public transportation for part of your commute. Many buses now have bike racks for just this purpose.

Give some thought to your route. Find a safe way to get too and from work. There are many online resources for this but your best resource is always a local bike shop. Pick one close to your office and stop by for a chat. In most cases there are enough guys hanging around who know the area to give you great suggestions.

Many communities now have “bike paths” marked on their major thoroughfares. There are some cases when dedicated bike trails where there is no motor vehicle traffic to contend with. Lay out a course and try it on a non-work day to see how long it take and if you run into any unforeseen challenges.

The last rule I can offer is to ride as though you are invisible. Never, ever assume that a motorist see you or property anticipates what you may or may not due.

With the right bike, gear and a plan you can commute to work on your bicycle and enjoy the many benefits that result

How to Overcome Fear of Riding a Bicycle: Tips for Big Riders

To overcome fear of riding a bicycle, first you need to be willing to get rid of such feelings. It can be very tough to be successful in this endeavor. There may come some times when you feel like giving up, or think that you cannot do it. But just remember that however hard it is to win over your fear, know that it is possible if you really want to do it and it will surely be rewarding.

So to help you overcome fear of riding a bicycle, take note of the following tips.

1. You need to find out what causes your fear. Is this because of a traumatic experience when you were a kid? Is it because of a bike-car accident? Or is it primarily because of your body’s size and weight? Is it because of the fear of being mocked or ridiculed? Or is it the fact of falling? Knowing why you are scared of riding a bicycle can help you think of definite ways to triumph over your fears.

2. Clarify your wants. Ask yourself why you want to do this. Why do you like to overcome your fear of riding a bicycle? Before you ride your bike again, be sure you are emotionally prepared. Make sure you like to do it. However, some times “liking” is not enough. It will be better if you “desire” or “love” to do this. If you have such strong emotions towards riding a bike again and getting rid of the fear, it will give you a stronger push to do so.

3. They say that in order to overcome your fear, you need to face it. You cannot beat your enemy unless you go on a face-to-face battle with him. Same goes with overcoming fear of riding a bicycle. Ride your bicycle when you are emotionally prepared. Do not start with the road, ride on a park perhaps. Then later on if you have saved a little confidence, you can use a road with less traffic.

4. Apply Neuro Linguistic Programming (NLP). It is the principle of being able to mirror or bring to life the information you feed to your brain. In other words, if you think you can do something, you can do it. If you think you cannot do something then you cannot do it. That’s how simple NLP is and it works.

5. You do not have to do it alone. Most of the time, fears can be overcome faster and easier with the support, inspiration, and love of people around you especially your family and friends. When you decide to ride your bike again, invite one of your friends or family members to join you.

6. Your bike can also greatly contribute in your pursuit to overcome fear of riding bicycle. If you know that your bicycle can hold and carry you safely, you can be more confident in riding on it. Do not ride regular bicycles bought from malls or bike shops since they can only hold riders up to 200 pounds. That is the weight limit of most regular bikes. A custom built bicycle can greatly lessen your fear of riding since it is specially manufactured to suit the needs of big riders.

Tips to Keep Your Bicycle in Optimal Condition

Bicycles have been used for centuries as a mode of transportation. Throughout history it underwent various changes including parts such as the metals being used. Bikes differ in the way they are used as they can be ridden for sporting, commuting, traveling and climbing rough roads. While using bikes, several damages may happen to them so bicycle maintenance must be done by both a novice and a professional cyclist.

Every biker needs his bicycle to be at its optimal condition. Accidents are avoided with well-conditioned bicycles as the well-maintained bikes offer comfort for the rider. Taking care of the bikes would not be that hard even though the complexities of present bikes require detailed attention for an efficient ride.

Buying a portable tool kit would ensure that the bike can be repaired during emergencies. The kit must contain pliers, lubricant, a small hammer, multi tool, cable cutters, pliers, chain tool and screwdrivers. Portable air pump must also be present in the kit for emergency tire pumping. Some bicycle makers even advise to provide a torque wrench for the nuts and bolts adjustment in the bike.

Routine check-up must be observed to keep the bike at its top caliber performance. While being used, the chains may get dirty and rusty that may hinder the proper rotation of the gears. The great solution to rust and dust build-up is to use a screwdriver to scrape them off and use a clean cloth to put the oil on the chains. Other chain problem such as a dry chain may break easily once used due to friction. It needs lubrication to smoothen its use. Hard link chain must be checked and a special tool is required to fix it. Next, check for the brake pads if it’s aligned to the rim for proper working and brake levers must be easy to squeeze. If brake levers are hard to squeeze, apply some lubricant and adjust the screw. Check if the screws are well-attached on the brake pads to ensure their proper performance.

Afterwards the tires must be examined for scratches and other damages as they may cause flatness. Use an air pump immediately before riding the bicycle as firm tires work well and flat tires will just cause wobbling movements and accidents later on. The wheels must also be checked for damages as they also affect the bike movement.

Any cyclist needs bicycle maintenance as the primary priority for a smooth and comfortable cycling. It doesn’t matter whether the bike is cheap or expensive as long as it is used regularly, maintenance must be practiced.

Ride Your Bike and Get a Well-Shaped Body

You might not like going to the gym and hearing all the strangers talk about all kinds of things you are not interested in. Thus, you might prefer to do some physical activity in open air without depending on anyone else’ program. If you are such a person, you should definitely choose riding a bike. Apart from the fact that a bike works out all your muscles, it is also a means of transport you can use, offering multiple advantages. You an even ride your bike in the city, together with all the other cars and rivers out there. Here are some of the advantages of this activity.

First of all, this is a way of burning calories. A curiosity would be the fact that a woman who weighs sixty-one kilograms and who pedals with nineteen or twenty-two kilometers per hour burns four hundred eighty-eight calories every sixty minutes. This means that she burns a lot more calories than with most of the exercises she can do in a gym.

Then, this exercise is twice as useful. If you live nearer than eight kilometers from work, you can cover this distance in twenty minutes if you ride your bike. Just do that at least twice a week and you can burn over three thousand calories, which is almost half of the amount of fats your body deposits in a month.

Also, riding a bike strengthens your entire body. Cyclists have long and muscular legs. However, the bicycle also shapes the rest of your body, improving your balance, your position and your proportions, as many therapists claim. It is also an exercise which gives you a lot of energy. If you aren’t in a very good mood, just ride your bike and you will get twenty per cent more energy. Also, you will feel sixty-five per cent less tired if you ride your bike. The explanation for this would be that cycling makes your brain release dopamine, which is strongly connected with the energy you have. You don’t even have to pedal hard and at full speed in order to get the results you want. A study was done, the volunteers pedaling at low speed and on a flat surface three times a week.

Your joints should also be very thrilled that you have taken up riding your bike. This exercise enables your knees to work out, as well as your ankles and your spinal cord, the effort they make being more useful than walking or jogging. Just fix your bike so that you get the optimum position and enjoy your ride.

Last but not least, riding a bike protects your heart, heart diseases being among the most dangerous diseases which can cause your death, the elevated blood pressure and the high levels of cholesterol being the major factors of risk. Just find a road where you can pedal for half an hour without stopping and you should be seeing the best results in the shortest time. This is the activity which can make you live a healthy life and which can also make you live longer.