Dear Ready to Roll, The summer is the perfect time to get started on an outdoor biking program. The nice, warm weather is ideal for bike riding. If you’ve never done any outdoor bike riding, I suggest you start getting prepared for a week or two in the gym on a stationary bike. That way you can build up your stamina slowly, strengthen those cycling muscles and get your rear end ready without having to worry about riding too far and getting stuck somewhere. I remember when I was getting in shape after a few years away from riding a bicycle. The weather was great and I took my bike out for a long ride, maybe a little too long. I went so far I didn’t have the energy or water to make it back and had to hitch a ride from a pickup truck. You should build up your endurance so that you can ride comfortably on the stationary bike for about 30 minutes. If you’re going to the gym (or have a few dumbbells at home) you should also build up the strength in your leg muscles. A great overall weight training exercise for this are squats or leg presses. If you’re going to be riding up hills, you’re really going to need to build up your quadriceps (those are muscles in the front of your leg above your knee). I also recommend doing some abdominal exercises like crunches. Strong stomach muscles will help protect your back and help you maintain proper posture while you’re riding, especially on the long rides you’ll want to build up to. Once you feel like you’ve built up your endurance and strength, you’re ready for the open road. The next thing you’ll need is obviously a bicycle. If you’ve got one, that’s great. If not, try renting one from your local bicycle shop to see which kind you like the best. There are basically three types of bicycles: road, mountain, and hybrid. A mountain bike is designed for off-road riding. If you’re planning to do lots of riding on dirt trails, then this is the bike for you. It has big fat tires and a sturdy frame that can take lots of wear and tear. This is my favorite. A hybrid bike is a cross between a road and mountain bike. It’s great for everyday riding on pavement and dirt roads. It’s a perfect all-around bike. If you’re not sure what surface you’ll be riding on then this is the bike for you. Now that you’ve got your bike you can hit the road. Whether you’re out for a day ride or just around the block, make sure to wear a helmet. For longer rides you’ll also want to bring a spare tire kit, a bottle of water and even some food. Invest in a good pair of biking shorts because your butt will get sore. Trust me. Start slowly, a few miles on quiet, back roads with as little traffic as possible and then work your way up to a full day trip. For basic bike information try The League of American Bicyclists at www.bikeleague.org If you’re thinking of planning a longer trip try some of these sites: © Joe Decker 2003 |