Health Benefits of CyclingBalance Cycling produces the balance between exertion and relaxation which is so important for the body’s inner equilibrium.
Heart All the risk factors that lead to a heart attack are reduced and regular cycling reduces the likelihood of heart attack by more than 50%.
Coordination Moving both feet around in circles while steering with your hands and your body’s own weight is good practice for your coordination skills
Muscles A week of inactivity reduces the strength of the muscular system by up to 50% and can harm them long-term. During cycling, most of the body’s muscles are activated.
Mental Health Cycling has a relaxing effect due to uniform, movement which stabilizes physical and emotional functions. It reduces anxiety, depression, and other psychological problems.
Back Pain Cycling posture is optimum and the cyclic movement of the legs stimulates muscles in the lower back.
Waistline Cycling is ideal for targeting problem areas. It enables people who cannot move easily to exercise. It increases fitness and the body’s fat metabolism.
Joints The circular movement of cycling assists the transport of energy and other metabolic produces to the cartilages, reducing the likelihood of arthrosis.
Source: Asian Samra Multispecialty Hospital
World Bicycle DayWith a view to honoring practical benefits, flexibility, and sustainable values of cycling, the United Nations declares June 3 as World Bicycle Day, through which the organization calls on its members to encourage cycling in their countries to improve health, protect the environment and spur socio-economic growth.
SIGNIFICANCE Bicycle is a simple, inexpensive, and convenient means of transport, meeting requirements of sustainable development. Cycling helps nurture people’s creativity, social awareness, and insights into their surrounding environment. A bicycle is an effective tool supporting the development of transportation, education, health care, and sports. Cycling follows trends of clean transports’, sustainable consumption and production, and active environmental protection.
THE UNITED NATIONS’ APPEAL Highlighting cycling in development policies at national, regional, and global levels. Enhancing road traffic safety and developing transport infrastructure to ensure safety for pedestrians and cyclists. Fostering the use of bicycles in the interests of sustainable development and education. Emphasizing the role of cycling in improving health, preventing diseases, and ensuring social justice.
The True Cost in Owning and Using an Electric BikeFirst, let’s look at the average cost of an e-bike: • Cruisers ebikes: Average cost of about $3,050, ranging from roughly $1,500 to $7,900. • Mountain ebikes: Average cost of about $4,150, ranging from roughly $1,200 to $9,000. • Road ebikes: Average cost of about $4,750, ranging from roughly $1,900 to $8,000. • City ebikes: Average cost of about $2,800, ranging from roughly $1,200 to $8,000. • Folding ebikes: Average cost of about $1.750, ranging from roughly $700 to $5.000. • Cargo ebikes: Average cost of about $3,300. ranging from roughly $1,700 to $6,000.
Another cost Multiply the battery voltage and amp-hour rating to get watt-hours ie. 36 volts 10 amp hour battery has 360-watt hours (divide by 1,000 to get Kilowatt-hours)
Check your local electricity prices, the average cost per Kilowatt hour in the USA at the time of this guide was $0.12
Multiply the Kilowatt size of your battery by the cost per Kilowatt-hour electrical rate ie..36 and $0.12 = a complete charging cost of $0.0342 or roughly four cents
Estimate your trip distance cost by dividing the charging cost by the average range of your battery pack… I estimate the lowest range per charge by dividing the watt-hour capacity of the pack by 20 ie. 360 / 20 = 18 miles per charge and now we divide $0.0342 by 18 to get $0.00171 per mile. That’s less than two tents of a penny per mile on an electric bike looking at electricity alone! ..and maintenance: • Tune up: $75 – $100+ • Flat tire fix (not including tube cost): $10 – $20 • Brake adjustment: $20 – $35 • Drivetrain replacement or adjusting: $20 – $60
Source: Electric Bike Review
A QUICK GUIDE TO EBIKE PARTSMOTORS The largely defining part of the eBike. Motors are usually classified by either wheel-hub or mid-drive. The power of the motor is largely based on its wattage and amp-hours.
BATTERIES Batteries are a good indicator of the eBike’s Range. which is how far the eBike is able to go on o single charge. While range depends on several factors, a battery’s power is based on volts and amp-hours. This combination determines the battery’s capacity and recharges time.
BRAKES Being able to stop when you want to is extremely important to your safety and the safety of others, even more so on electric bikes. Most oBikes use what is known as disk brakes. Those brakes versus brakes* are more powerful and efficient for stopping on demand.
TIRES AND WHEELS Infographics are visual representations of data, making complex info easier to share and digest. When making Your own. simply organize your imago°. charts, and text. Finally. cite your sources.
SUSPENSION Suspension in a bicycle allows the bike to absorb more shock. What dons this mean? When you go over a rock or something similar on a bike, instead of feeling every little bump, the suspension of the bike absorbs that added pressure and releases it in a more comfortable way for the rider.
REVIEW eBike parts can be confusing just because of how many different variations of thorn there are. Before purchasing an electric bike make sure to check out the specs of the bike parts and most importantly, ride the bike first!
The Science of SufferingFrom their, physiological capabilities through to the power they generate and the biological demands placed on their bodies, the statistics that define professional cyclists can be almost hard to believe.
80m1/min/kg Better known as VO2 max – or maximum aerobic the long-winded but important measurement represents the number of millimeters of oxygen per kilogram of body weight that an athlete can utilize per minute. The figure for the best climbers will be about 80, compared to 40 for sedentary adults.
2 5 —60g/hr The rate at which professional cyclists need to consume carbohydrates during a race. They take most of it in through energy bars, gels, and power-based fluids. A 100g energy bar will typically contain 70g of carbohydrates. A gel will have 20g-30g. For a rider, replenishing energy is complicated by the fact that the body can generally absorb only 1g of carbohydrate an hour for every 1kg of body weight.
5-6% A typical pro rides body fat on a Grand Tour. Bradley Wiggins’s was s.d to be 4% when he won 2012 Tour de France. A male requires a minimum of 2%-5% to regulate body temperature and protect organs.
10— 15% is a percentage by which a cyclist’s performance will be compromised when a stage race reaches the mountains. Altitudes of 2,000m-2,5.m limit the body’s ability to deliver oxygen to muscle tissue.
5,500-6,000kcal leg:7:LinccialT°0`trit: most of us require on a normal day.
2,000W-2,500W How much power a professional sprinter generates at top speed. Most healthy men and women would struggle to produce more than 800W and 600W respectively on a bike.
450W The average power output for a pro cyclist during a 3. to the 60-minute ascent of a mountain pass. A typical. fit amateur rider would struggle to maintain the same output for more than two minutes.
21 After 21 stages of a Grand Tour, a rider will begin to undergo damaging hormonal changes in which his resting cortisol and testosterone decrease. T. can suppress the immune system, increase the chance of injury and raise susceptibility to mood swings.
6.1 W/kg How much power a cycle. can produce per kilogram of bodyweight – their power-to-weight ratio – is a crucial measurement of their physical capability. While on an attack during a race, for example, a professional will produce about 6W/kg, more than double that of a typical competitive amateur and three times as much as a recreational cyclist.
10 liters Amount of fluid that a cyclist will typically need to stay hydrated during a stage on a Grand Tour 2. drop in hydration through sweat and breathing c. noticeably impair performance.
Source: Capo Velo
25 Health Benefits of CyclingImproves mental well-being. One study showed that people who had a physically active lifestyle had a well-being score 32 percent higher than inactive individuals this improves your overall well-being by releasing adrenalin and endorphins.
Promotes Weight loss Cycling burns between 400 and 1000 calories an hour!
Improves Overage Newt Health A study in the US has shown that regular cycling can cut your risk of heart disease by 50 percent.
Builds Muscle Mass Particularly around the glutes, hamstrings, quads, and calves. This also helps to improve weight loss as more muscle mass improves the rate at which you burn fat.
Improves Lung Health. A recent study suggests that people who ride a bike are actually exposed to fewer dangerous fumes than those who travel by car.
Saves Time Biking to short destinations prevents waiting in traffic and improves your carbon footprint.
Reduces Heart Disease and Cancer Risks Researchers studied over 260,000 individuals over the course of five years and found that cycling to work can cut a rider’s risk of developing heart disease or cancer in half
Improves Awareness and Coordination When cycling the constant checking of surroundings and using of gears and breaks helps improve your overall awareness as well as coordination.
Improves Sex life Harvard found that men aged over SO who cycle for at least three hours a week have a 30 percent lower risk of impotence than those who do a little exercise.
Improves Sleep Patterns researchers asked sedentary insomnia sufferers to cycle for 20-30 minutes every other day, this resulted in longer sleep times and a faster rate of falling asleep.
Improves Regularity Cycling helps decrease the time it takes food to move through the large intestine, reducing water re-absorbed into the body and leaving you with softer stools, which are easier to pass.
Boosts cognitive (caution One study found that a five percent improvement in cardio-respiratory fitness from cycling improved mental tests by 15%.
Easier on your joints When you sit on a bike, you put your weight on a pair of bones in the pelvis, unlike running which has a heavy impact on the joints.
Social Benefits Joining a cycling club or group is an excellent way to grow your social circle! Helps you live longer Studies found those who did the equivalent of just three 45-minute rides a week were nine years ‘biologically younger’ even after discounting other influences!
Saves the Planet, You travel around three times as fast as walking while biking for the same amount of energy and, the equivalent of 2,924 miles to the gallon.
Fights Off Cancer One study found that men who exercised at a moderate level for at least 30 minutes a day were half as likely to develop cancer as those who didn’t improve.
Creativity A study found that just 25 minutes of aerobic exercise boosts at least one measure of creative thinking.
The increase IN of oxygen sparks your neurons and gives you breathing room from the pressures of real life.
Strengthen Your Immune System People who cycle for 30 minutes, 5 times a week take half as many sick days.
Helps Control Diabetes It can be very beneficial in controlling diabetes as the glucose present in the cells is exhausted and the glucose from the blood is drawn in by the cells and converted into useful energy.
Improves your Financial Situation Shifting to cycling over driving your car can save you tons of money on gas, insurance, and repair costs.
Helps wits Arthritis It has been noted to be one of the best exercises for both preventing and reducing arthritis.
Flexing of muscles in the thighs and lower legs that are used during cycling is beneficial to improving arthritis.
Younger Overage Appearance Cycling creates an ideal environment for the body to optimize collagen production, helping reduce the appearance of wrinkles and accelerate the healing process. eat More Glat Free Foods
Promotes an easier pregnancy Pregnant women who regularly exercise during pregnancy have an easier, less complicated labor,
Salt intake prior to cycling helps improve performance. This gives you the perfect excuse to eat salty foods you might normally avoid. recover faster and are in a better mood for the duration of pregnancy.
Common Cycling Injuries and How to Prevent ThemFOOT • Buy shoes that are the right fit • Make sure your shoes are loose enough and aren’t too tight for your feet
ANKLE • Position your shoes on your pedals well • Don’t hove your shoes too far forward • Stretch your calves
KNEE • Adjust your bike seat to a good fit • Don’t hove your seat height too low or too high • Strengthen your butt muscles
HIP • Don’ ride too much in high gears • Ride at a higher cadence in easier gears to reduce pressure on your hips
NECK • Keep your shoulders down and relaxed to avoid tension • Don’t over-reach • Gently roll your neck and shoulders
HAND • Don’t put too much pressure on the handlebars • Hold in a neutral position, not with your wrists too high or too low
TIPS TO KEEP YOU RIDING Do these things to stay healthy and injury-free • Bike fit: Having a bike that is properly fitted for you is one of the best ways to avoid many common cycling injuries • Record: Ramp up your weekly mileage strategically. Record your rides so you can track your progress • Strength: Adci strength training to your weekly routine to work on any muscle imbalances and weaknesses. Don’t forget your core • Flexibility: Counteract the constant riding position you’re in through stretching. There are some great yoga poses that do just that
Source: Pedal Goa