February 2003
There's no doubt about it, cycling is a sport that can get you in peak condition, it strengthens the heart and lungs, tones and strengthens your legs and it's really fun, what's more, being outside lifts your spirits and can make you really appreciate the body you're in. Now if that weren't enough to motivate you, cycling also burns a ton of calories, it's a great way to get rid of those last few pounds.
The secret to getting started is knowing where to start. The first thing you need to do is to make sure your equipment is running smoothly. If you haven't had a ride in a long time, you should check to see you have enough air in the tires (110 psi on a road bike, 50-65 psi on a mountain bike). Make sure your spare tire in your bike bag is still good too, there's nothing worse than getting a flat and then finding your spare is no good!
The next thing to check is the chain. To check your chain, run your finger along the top of it, you should have some black grease come off onto your finger, if it doesn't do this, it's time to oil it. Here's how to lube your chain...Hold a rag firmly round your chain and pedal backwards, do this with a few times changing the position on the rag. When no more black comes off onto the rag, carefully apply a drop of lube onto each chain segment, when you've done the whole chain, take the rag and hold it firmly around the chain and pedal backwards again till all the excess comes off.
Next on your check list is your break pads, if they look very worn, then it's time for a trip to the bike shop for a new set. If it's been years since you rode your bike, a tune up might be a good idea too. Once your bike is in good working condition, the make sure your helmet is also in good working condition, it should have no cracks (or breaks) in the styrofoam.
Now that you've got everything ready to go it's time to pick the route. Choose a ride that has limited traffic. Traffic is the greatest hazard to a cyclist, so be safe and choose a route that will keep you clear of traffic. Make sure you wear your helmet at all times, even if you're going down the road to buy some milk, you just never know and it's always better to be safe than sorry.
Cycling is such a fun way to get in shape. Find a friend to ride with—it's always safer when you have someone with you, that way you're more visable to cars. Riding with a friend is a great way to get fit and catch up with each other. Remember, safety is the most important aspect to be concerned with: Ride with a friend, wear your helmet, if you ride at night wear reflective clothing and have a flashing red light on the back of your bike, reflectors on the wheels, and a front light. And don't forget to stay hydrated, you always have a supply of fresh water in your water bottle. Now that you've got everything ready and you're fully prepared it's time to get out there!