| Interview: Outdoor Biking Basics |
From "Ask DIY"
episode ADI-101 |
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Q: I love biking. Is it a good workout?
A: (Stacie Sanders, Fitness Expert) Biking is a great workout. It raises your heart rate, burns calories and is easy on your joints. It's also a great way to build muscle strength in your calves, gluteus muscles, hamstrings, quadriceps and upper and lower back. Q: There are a number of bikes out there. What should I look for?
A : First, it's important to know what kinds of bikes there are and how you ride. Personalize your choice. One option is a road bike, which is lightweight and has narrow tires. It also has the handlebars in the front so you must lean over to grasp them (figure A). This is a lighter bike, a race bike -- the kind triathletes use. Then there are mountain bikes, which have thicker tires and are heavier. The handlebars position you to ride upright, and they have better shocks for off-road riding. A bike such as this is an investment. They can cost thousands of dollars. Buyer's guide: Keep in mind that when it's too cold to ride, you can bring the bike inside, lock it onto a stand, adjust the tension (figure B) and use it as a stationary bike. Then there is the comfort, or "hybrid" bike, which is a combination of the road bike and the mountain bike. This is for beginners -- it's a little more stable and it's more comfortable to ride. More questions for Stacie:
Q: Are the seats adjustable?
A : That's an important thing to know about. If the seat's too low, then you'll put strain on your knees. If it's too high, you'll put strain on your hamstrings. So it's important to position the seat right. Handlebar adjustment is also important. You want to make sure that 70 percent of your weight is on the saddle, and 30 percent is on the handlebar. And you can make these adjustments wherever you buy your bicycle. Safety alert: Always wear a helmet when you ride a bicycle! And make sure that it's snug. You don't want the helmet to wobble from side to side.
Buyer's guide: You can buy all different types of seats for comfort, including ones tailored to males (figure C). Other gizmos you can purchase include a combination air pump and tire gauge, and handlebar tassels or horns that will help alert drivers to young bikers. Web extras: According to Stacie Sanders, just one hour of moderate biking will enable a man who weighs around 185 pounds to burn around 671 calories. A woman weighing 130 pounds would burn about 471 calories with the same effort. Biking is as good a workout as a treadmill or in-line skating. To prevent injury, it's a good idea to stretch out the muscle groups you'll use on the ride before you get on the bike. That means stretching your calves, gluteus, hamstrings, quadriceps, upper and lower back and neck. I also recommend stretching after your bike ride to promote flexibility and prevent soreness. And it's a good idea to ride at an easy pace for the first 10-15 minutes. This will warm up your muscles and elevate your heart rate. Before you end your ride, slow your pace to let your heart rate descend gradually to its normal speed. Safety alert: Before you start out on a bike ride, you should always tell someone where you're going and check your tires for leaks. Also make sure your brakes are in good working order, and wear a helmet and sensible shoes. For longer rides, bring along a water bottle and a repair kit. And make sure you carry some identification, in case the unthinkable happens. Special Thanks: The bikes shown on today's Ask Diy were provided by West Hills Bicycle Center in Knoxville, Tennessee. Their e-mail address is westhillsbicycle@ntown.net Web site bicycle resources and safety tips: www.bhsi.org/
www.learn2.com/04/0429/0429.asp www.doitsports.com/cycling/
www.ci.chi.il.us/CommunityPolicing/Alerts/SafetyTips/BikeSafety/BikeSafety.html
www.cdc.gov/ncipc/bike/
About.com's bicycle features
www.bicycle.com/
www.trekbikes.com/
www.roadbikereview.com/
www.bikefed.org/
www.bicyclingmagazine.com/
World Bicycle Association Web site
www.abbike.com/
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