Bicycling

Also called: Cycling

Bicycling Basics

Biking isn't only fun, it's great exercise. It brings a new meaning to the words "training wheels."

For those of us who don't like exercising indoors, bike riding is a great way to get exercise and to get somewhere in life. Ride with friends or family, or go solo and let your daydreams keep you company. Run errands, commute to work or just go out and pedal hard to feel the wind in your face. Ride the road or hit the trails. With modern bike technology, almost no area is out of bounds.

Upside of Bicycling

Biking is one of the best fitness activities for whole families to enjoy together.
It’s also a great stress-busting solo activity.
Cycling is the one activity that allows you to cover some real distance.
There are plenty of biking tours available now through various regions of the country or world.
Biking is good for the planet’s health as well as your own. Why drive to the market for a loaf of bread when you can have fun getting there?

Downside of Bicycling

More than most outdoor activities, bicycling is subject to the vagaries of the weather.
High speeds and relatively little contact with the road don't mesh well with wet or icy conditions.
Road safety is key. Bicycling on roads filled with car traffic can add to your stress level instead of reduce it.
The road isn't the only thing that's slippery when wet. Brakes are, too.
Long, frequent rides can strain the neck, back and arms and even impair men’s fertility.

Is Bicycling for You?

This chart can help you see how bicycling fits your goals and lifestyle concerns.

Body Parts Worked	Heart, lungs, legs.
Calories Burned	About 544 an hour for a 150-pound person, 726 for a 200-pound person, at a moderate 12-to 14-mph pace.
Gear	The bike itself, padded shorts, helmet, reflectors, light, water bottle, saddle bag with repair supplies.
Location	Preferably on a paved bike path or in a dedicated bike lane, or a designated bike trail for off-road biking.
Time	If you're going to get out there, figure on being out for 30 minutes, at least. It takes a while to get warmed up.
Schedule/Flexibility	Whenever your schedule and the weather permit.

Bicycling Tips

If you're going to stay on relatively smooth roads, get a road bike. For rougher roads (including city streets) and for versatility, consider a "hybrid" bike. Mountain bikes are appropriate for those who will be doing mostly mountain and trial biking.
Comfort is the key to long rides, and the right bike setup is the key to comfort. On a road or hybrid bike, set the handlebars about an inch lower than the saddle. Unless you're a racer, any lower puts undue strain on your back. For mountain bikes, two to four inches is right. Make sure your seat is level. And test drive a few different seats before settling one that’s comfy for the long haul.
Buy your bike from a reputable bike shop, and make friends with your dealer. Repairs and upgrades are a whole lot easier when you have friends in the business.
Many towns have bike clubs and nearby rails-to-trails multi-use paths that may extend dozens or even hundreds of miles.

Liz Neporent, MA on Bicycling

Bicycling is an excellent aerobic workout. Take breaks and stretch as needed, because long rides put you in an uncomfortable posture that can put quite a strain on your low back. Biking is most enjoyable outside in fine weather, but you can also train inside with a stationary bike or, for hard-core cyclists, treadmill-like gadgets called wind trainers in which the bike is ridden on rollers.

Some people avoid biking because of neck, back, shoulder, wrist, prostate, bladder or other problems. For them, the increasingly popular recumbent bikes may be the answer. These low-to-the-ground machines put less strain on the body by letting the rider sit up or lie down. You can also consider purchasing a seat that is specially designed to reduce these issues.

Older folks who are leery of perching on two wheels, or others who have concerns about balance, can still enjoy the benefits of cycling with adult trikes, which are also increasing in popularity. Many of these three-wheelers are recumbent as well.

iVillagers on Bicycling

"I went out yesterday in a snow flurry and rode for an hour through the woods. I felt like I was a kid again! The fresh air and the hilly terrain are so invigorating." -- iVillager lakeroho

"When I started biking I could barely get around the block, but now I'm doing 12 miles a day, six days a week. I'm 47 and I've lost 45 pounds!" -- iVillager susanjohnsen

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