You are planning to ride a bike on a regular basis, but do you really know how to prepare for it? How to choose the right cycling outfit? What riding technique should you use to lose weight? If you haven't thought about it yet, it's time to read the practical guide for cyclists and complete your knowledge.

In the followingguide for cyclistsyou will learn what to follow when buying a bike, how to choose the right cycling outfit, how to warm up before cycling, what to eat and what technique use driving to lose weight effectively.

Cycling seems to be a simple discipline that does not require complicated preparations. However, in order to fully enjoy the benefits of this sport and to move your bike safely, it is worth reading a few practical tips before going on a trip.

A guide for the undecided, or why is it worth starting to ride a bike?

Not sure if cycling is for you? Find out about a few reasons why you should practice this sport.

First of all, a bicycle is a very practical investment - the money spent on equipment will quickly pay off if you start using it as a means of transport on a daily basis. You can ride a bike to work, do shopping, visit friends - you don't spend money on gas, you avoid traffic jams, and you also take care of your he alth and fitness. You don't have to buy gym or fitness club tickets, because you exercise while taking care of everyday matters. The environment also benefits from it, because no additional amount of carbon dioxide and other toxic compounds from car exhaust gases gets into the atmosphere.

If you're still not convinced, find out more reasons why you should ride a bike:

Cycling - he alth effects

Cyclist's guide: which bike to buy?

You have decided that cycling is a sport for you - the next step is to choose the right equipment. If your bike has been unused for years in your garage and you want to start riding it again, be sure to do a major overhaul. First make sure its brakes are operational. Also take a closer look at the condition of the chain and wheels. Check that every part of the bike is properly tightened or nothingcorrodes for backlash. In case of any doubts, give the bike over to specialists (the cost of the inspection ranges from 50 to 150 PLN). A specialist will assess whether the equipment is suitable for driving. Sometimes replacing parts may cost more than buying a new bike, so in such a situation it is better to invest in completely new equipment.

When buying a new bike, think about the type of riding you are interested in. If you plan to cycle to work every day, choose a city or trekking model. The latter will also be suitable for people who take short, day trips outside the city. Also take a look at the parameters of the equipment, such as: frame size (must be adjusted to your height), saddle (it should provide comfort while riding), shock absorption, fenders, lighting. Ask a specialist in a bicycle shop for details. Buying a bicycle in an ordinary supermarket is not a good idea - firstly, you cannot count on professional advice, and secondly, the models sold are often of poor quality.

Cyclist's guide: how to choose the right outfit for a bike?

A helmet should be a mandatory element of every cyclist's outfit. A helmet is really the only element that protects a cyclist in the event of an accident, so choosing the right model should be very well thought out. First of all, you need to pay attention to the type of helmet - recreational cyclists are recommended a MTB, road or city helmet. The quality of workmanship is very important - the better the materials used in the production of the helmet, the better it protects the head. Therefore, when buying a given model, it is not worth taking into account the low price, but its technical parameters: hardness, the presence of ventilation holes, the quality of the lining.

It is equally important to choose the right cycling shoes. Ordinary sneakers or sneakers are not suitable for cycling, especially if you plan to commute to work with it every day - the soles of such shoes wear off quickly and the laces can get caught in the pedals. Both for recreational trips and for everyday trips to the city, it is worth having special cycling shoes with a thick sole and a practical Velcro fastening.

Cyclist's guide: how to prepare for the ride?

You already have the right equipment, helmet and shoes - so there is nothing else to do but get on the bike and go ahead? Not completely. Before each, even a short bike ride, it is necessary to warm up. Pay special attention to the lower body: work your knees, ankles, feet, warm the thigh and calf muscles. If you skip a warm-up, especially before your first long trip, it may strain your leg muscles at best, andthe worst - a painful injury.

If you have not practiced another sport regularly, do not start with a 10km distance. Let your body get used to the exertion and start with short trips 2-3 times a week, gradually increasing the length of the route. In addition to cycling, it is worth strengthening the leg muscles with exercise - thanks to this, you will get your body used to greater loads faster.

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Cyclist's guide: what diet to follow while cycling?

Including regular cycling training in your daily schedule requires making changes to your menu. If your goal is not to lose weight, make sure your meal is caloric and high in complex carbohydrates. Foods like whole grain bread, nuts, and brown rice will keep you energized all day long. It is also important to drink plenty of fluids to prevent dehydration.

See an example menu for a cyclist and diet rules for people riding a bike:

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Bike and slimming: how to lose weight while riding a bike?

Cycling belongs to cardio-type sports, i.e. sports that facilitate fat burning. As you pedal, your heart rate increases, oxygen exchange increases, and your muscles begin to draw energy from their stored fat stores. However, do not think that a one-time trip outside the city will provide you with spectacular results - to lose weight effectively, you need to choose the right driving technique.

First of all - train regularly, first 2-3 times a week for 30-40 minutes, then more often - preferably every two days. Second, try to keep a steady pace all the time so that your heart rate is around 130 beats per minute. Thirdly, combine the training with a proper diet, which on the one hand will give you the necessary energy, and on the other hand will not stop the effects of weight loss.

A very good way to lose weight is interval training by bike. It involves the interweaving of short periods of very intense cycling with a heart rate of 75-90% of maximum heart rate with periods of moderate exercise, where the heart rate is 60-70% of maximum heart rate. The big advantage of this type of training is the acceleration of the fat loss process, thanks to which the effects of exercise are visible faster. However, if you are new to cycling on a regular basis, start with a traditional moderate cycling approachEnter the intervals only when you notice a significant improvement in form.

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