Some cyclists keep going all year round whatever the weather. For others spring is the time to get their bike out of the shed or garage, clean and oil it and set out on the road again. For those who have yet to discover the pleasure of cycling here is a run down of the benefits to be gained and the equipment they will need.
Healthy Exercise that is Better than Walking
Cycling is said to exercise the heart better than walking. Jogging jars the joints and bones with the potential to cause long term damage. Like walking and jogging, cycling is done in the open air, away from the stale fug of a gym.
In terms of energy consumed, five miles of cycling is equivalent to one of walking. Although the primary muscles used and, therefore, developed are those in calves and thighs, resistance to pedalling action is provided by the shoulders, forearms and the abdomen. It follows that cycling exercises a wider range of muscles than running or walking.
Gliding through the fresh air of a city park or country lane observing the newly emerging spring flowers and listening to birdsong is good for the spirit too. Like all exercise cycling improves the participant’s sense of well being.
No Special Clothing Required
There is nothing inherently wrong with cycling in ordinary casual clothes. It is necessary to keep trouser bottoms away from the chain but this can be achieved by tucking them into socks. For safety it is advisable to wear a properly designed helmet in order to minimise the risk of head injury.
But, as with all exercise, as the length of time devoted to cycling increases – and it will – clothing that is specifically designed for the task will be found to be more comfortable. Bike shorts do not have to be skin-tight stretch fabric but it is important to have some degree of padding to prevent bruising of the tender area of the inner thigh.
Bike shirts made from absorbent and breathable fabrics help keep the rider cool whilst exercising hard. Thermal garments will keep him or her warm on the coldest of days. And it is wise to pack a waterproof top in case of a sudden shower.
Essential Accessories for Cyclists
There are three kinds of accessories that a wise cyclist takes on every outing. Some of the following can be omitted if the rider intends to remain within easy access of home. All are available, along with the clothing, in specialist bike shops.
- To feed and re-hydrate his/her body: a water bottle housed in a cage fixed to the bike frame or handlebars and filled with water or an energy drink; one or more energy bars in a pocket of his/her outer garment or a bag attached to the rear of the saddle
- To carry out running repairs on his/her bike: a pump clipped to the frame with which to re-inflate his/her tires if required ; a puncture repair kit in a bag attached to the rear of the saddle in case a tire deflates as a result of riding over a sharp object
- To get out of trouble in an emergency: a mobile phone in a pocket of his/her outer garment; emergency money and/or credit or debit card also in a pocket of his/her outer garment; a basic first aid kit in a bag attached to the rear of the saddle
Sources/further reading:
The website of the British private health provider BUPA has an excellent section on cycling and health.
The website of the American cycling enthusiast Ken Kifer who was killed in a cycling accident in 2003 is still accessible and has a wealth of information about cycling.
The San Francisco based museum, Exploratorium, is a valuable source of information about the science of cycling.
A fellow Suite101 writer has published an excellent article about buying a bike
Frank Parker - Frank writes regularly on a diverse range of subjects which he researches thoroughly.
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