How to Make Adventure Cycling Part of Your Daily Exercise Routine
Adventure cycling is becoming increasingly popular, and it’s easy to see why! Who wouldn’t want to explore the beautiful countryside around their home or city on two wheels? Unfortunately, this also means that there are more people getting out on the road without having been properly trained or equipped. Here are some tips on how to make adventure cycling part of your daily exercise routine while you’re still training to be a safer and more successful cyclist!
“It never gets easier, you just go faster”
Introducing adventure cycling
If you’re looking for a way to get your daily exercise, adventure cycling might be just what you need. It’s also a great way to add some extra variety into your training schedule, because it lets you travel anywhere in the world and still log miles on your bike. When many people think about cycling, they immediately think about competitive sports like road racing or mountain biking—but there are other cycling options out there. The most popular form of non-competitive bike riding is called adventure cycling. If you haven’t heard of it before, don’t worry; that doesn’t mean it isn’t worth trying! In fact, adventure cyclists have some unique benefits over traditional sports cyclists when it comes to working out -More time spent outside -Adventure cyclists can spend more time enjoying their environment while exercising than athletes who must stay inside
-Greater freedom of movement -Adventure bikes allow riders to explore more varied terrain than a traditional bicycle
-Less expensive -While a good bike can cost as much as $5,000+, bikes used for adventure cycling can cost as little as $200-$300
-More flexibility -In addition to being able to go outdoors, most modern phones and fitness trackers can record the distance traveled without any special equipment required
What are the benefits?
Cycling has many benefits, the most obvious being its gentleness on the joints and low-impact nature. It is one of the only two exercises (the other being swimming) that are recommended by both The Physician and Sportsmedicine Book and The Nurse Practitioner. But you actually get a lot more exercise than you might expect from something that’s so gentle on your joints. You have to cycle for at least ten minutes a day five days a week to get it to count as exercise. Cycling strengthens your lower body and reduces the stress on your joints without much impact to your quads, glutes, hamstrings, and calves. You will work up better cardiovascular and muscular endurance by cycling for at least 30 minutes every day. All that hard work will pay off by making you able to bike longer or more intensely. Exercise like regular cycling can decrease your risk of developing cardiovascular diseases and keep your pulse lower, fat levels lower, and your blood pressure at a better level.
Safety is key
Ensure you have a good helmet and make sure it fits properly. Buy some quality padded shorts and/or chamois cream that can reduce friction, chafing, and saddle sores. Along with a quality water bottle or a bike bottle, another worthwhile investment is extra clothing, even if you think it won’t rain or get cold. If you’ll be on your bike for longer than an hour, bring energy bars or dried fruit along. Bike gloves are also recommended. A wise beginner’s tactic is to get started with rented bicycles from a bike shop in your local area, because those store employees are going to know what will work for your specific area better than you will. Cyclists have to follow the same rules as drivers. When walking, walk in single-file in the direction of traffic. Keep your head up and be observant. always be aware of any opened car doors and other potential hazards, use hand signals when turning, and be extra careful at intersections. Wear a properly fitted bicycle helmet and protect your head to save your life. Be sure to watch for and avoid various kinds of obstructions in the road.
Where do you start?
The idea that you have to go on extended bike rides every day for at least an hour is a myth. You can experience many benefits from cycling, including all-over body toning and strengthening, improved cardiovascular health, reduced risk of some types of cancer and Type 2 diabetes, just by riding for a few minutes in your daily routine—be it during your morning commute or lunch break. Of course, if you have time and enjoy cycling, going on longer rides can help you build endurance and burn more calories—but you don’t need an exhaustive workout to see benefits. That’s not all: While short daily rides can have great benefits, as you get more involved in cycling and work your way up to longer and longer workouts, you can benefit from more intense training. Try upping your bike speed or distance gradually each week, so that after several weeks you’re getting a stronger workout than you were in those first few minutes. Aim for around 20-60 minutes per day for best results. Also try varying where and how far you ride on different days—your body will benefit from a variety of terrain types and riding experiences. Variety is an essential part of fitness training!
Where does it end?
If you’re just getting started with adventure cycling, there’s a lot you need to learn. It can be intimidating knowing where and how to begin. Even experienced cyclists are still learning new tricks and techniques. Don’t feel like you have to keep your bike in perfect working order; in fact, it might be better if it isn’t! Having a few mechanical issues here and there helps make you more aware of how much easier it is today than twenty years ago. And, thanks to specialty tool manufacturers (I love Pedro’s), common breakdowns are easily fixed on the road with tools that are small enough to carry on long-distance trips without adding much weight or taking up too much space on your bike. I know I feel less frustrated when I break down because I know there’s nothing worse than being stuck far from civilization with no way to fix what broke. You never know when these days will come, so it’s good to be prepared. Finally, this exercise is not just for the body: cycling is a great way to explore the world and get out of our comfort zones while exercising at the same time. Plus, we all want some fresh air sometimes!
