Fitness cycling by Chris Carmichael; Ed Burke

By Chris Carmichael; Ed Burke

No matter if you're a severe bike owner or just driving for enjoyable and health, you will delight in the specialist recommend, huge levels of exercises, and worthwhile pattern education programs.

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Sample text

Bend your right knee and slide your heel toward your crotch.  Keeping your left leg straight, bend at the waist, slowly lowering your upper body onto your thigh.  Grasp your ankles and lean forward, keeping your back straight as you stretch. ) Stand with your right hand against a vertical surface for balance and support.  Remember not to overstretch; pull just to the point of tension.  Bend your right leg and slide your foot toward your buttocks; grasp behind your right thigh with your right hand.

Listen to your body—it's the best personal trainer you could have.  For more advanced cyclists, a Green zone workout also can help tired muscles recuperate after hard efforts.  Perceived exertion should be 1 to 3 on the 10­point RPE scale, or light to moderate.  If your area is short on hills, look for bridges—they almost always have a slight rise to them and will do in a pinch.  Upshift or downshift as necessary to maintain the proper cadence.  Maintain a cadence of 85–90 RPM.  If you're on a road bike, start to get comfortable with it, moving your hands from the tops of the bars to the brake­lever hoods and onto the "hooks"—the bends in the bars below the brake levers—to minimize discomfort.

If you live in an area with varied topography, you'll need to be proficient in switching gears.  If you consciously do this, it will become automatic; it will also smooth out your pedal stroke and ultimately save you from the pain created by the stress put on your knees by the low RPM pedaling and high torque. 1 Gearing on a road bike.  Your position on the bike is the most important factor for a smooth ride.  The result is comfort and improved performance, and this is the basis for riding for long periods of time.

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