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APRIL 9, 2003
What You Get from Cycling

Cycling is a convenient, safe aerobic exercise that burns calories more efficiently than walking. Biking about 3 miles on flat terrain with no wind expends the same number of calories as walking 1 mile. Cycling is also an excellent exercise if you have bone or joint problems that could be aggravated by weight-bearing activities such as walking or jogging.

How Not to Get Hurt
Cyclists need strong quadriceps (top of the thigh) muscles, as well as lower leg, buttocks, and shoulder muscles. To strengthen leg and buttocks muscles, do leg extensions (sit with knees bent, weight on ankles, and extend legs straight, toes pointed up), leg presses (sit with knees bent and press weight until legs are straight) and squats (place weight on shoulders and squat down until knees are parallel to the floor). To strengthen calf muscles, do toe raises. To strengthen shoulder muscles, do push-ups and chin-ups.

Obey the rules of the road. Many cycling injuries result from collisions with cars. Others come from falls due to skidding on slippery pavement or from hitting a pothole, rut, or an object on the road you don't see in time.

Tips to Improve Your Cycling
  • Pedal in a circular, spinning motion, pulling up on one pedal as you push down on the other. Keep a smooth, steady rhythm. Concentrate on pushing harder with your weaker leg so it doesn't just go along for the ride.

  • Find a traffic-free street or parking lot and make wide figure eights in an imaginary box 15 feet by 30 feet to enhance your biking skills and balance.

  • Incorporate interval training to burn more calories. Instead of maintaining a steady pace throughout your workout, alternate all-out pumping in an easy gear with slower pedaling on a tougher gear.

  • Gently pump the brakes so you don't lock them up, as you would in a car.

  • Brake your back wheel first, and use the front wheel brake only in emergencies.

  • Pay particular attention to braking at the end of a long ride when exhaustion sets in.

  • Mount a water bottle on the frame or handlebars and drink frequently. Dehydration is the most common, preventable reason for cycling fatigue.
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