Our cities have undergone significant changes as a result of the COVID-19 pandemic. Lockdown has reduced the number of cars on the road. More people are now choosing to walk or ride bikes instead, making their way quickly and safely through the previously congested areas. Since the change went into effect, air pollution has decreased by up to 60% worldwide.

Aside from its positive environmental effects, it has other benefits too. 

One of the best ways to combat the negative health effects of inactivity is to ride a bike regularly. For the most part, cycling is an aerobic activity, which means it challenges your cardiovascular system and respiratory system. You’ll be able to take deeper breaths, sweat more, and raise your core temperature, all of which will boost your fitness.

Here are the best exercises and pre-cycling tips that will prepare you for an enjoyable cycling experience.

Take Time to Adjust Your Saddle Height and Riding Stance for Optimum Performance

Saddles that are too low make it hard to use your full pedaling range and leg power, while saddles that are too high will have you straining. This condition can lead to injury. Your saddle height must be set in a position so that there is a very slight kink at your knee when your foot is at the bottom of the pedal stroke. After getting the proper saddle height, one must have a comfortable position on the bike too. A normal riding position should have the handlebar in front of your face, blocking your view of the front wheel hub.

Riding a bike is not supposed to be painful. So if you are having a backache or any other pain due to cycling, there must be something inappropriate in your cycling position. See your local bike shop if they can make certain adjustments so you can ride comfortably. 

Getting a Full Bike Fit

With the right bike fit, you’ll be able to ride for as long and as hard as you like without experiencing any discomfort. Overuse injuries caused by holding yourself in an awkward position can be avoided with the right fit. The best position is different for each rider based on age, riding style, and flexibility. 

Have a Spare Tube or Patch Kit

A flat tire is the number one cause of frustration for cyclists. You should always have a spare tube and a repair kit on hand. A patch kit should be able to fix a flat tire caused by a small puncture. If a hole or explosion has done a lot of damage to the tube, it should be replaced. 

Use Chain Lubes and Check Your Tire Pressure

Keep your chain clean and grease, especially if riding in inclement weather. You’ll eliminate the awful ‘creak’ that bikers despise, and more expensive parts like chainrings will last longer. Recommended tire pressures will be marked on the sidewalls of your tires, but the ideal road bike tire pressure depends on a number of factors. The best bike pumps are an excellent investment because they need less effort to achieve the appropriate pressure and have a convenient pressure gauge.

Use Mudguards and Keep Your Bike Tidy

Fitting mudguards is an important element of getting your road bike ready for winter.

Your back will thank you, as will your washing machine, and anyone riding behind you will also thank you. Even if few of us are as conscientious as we should be, you can clean your bike in seven easy steps. Most parts may be cleaned with hot soapy water and a sponge unless the grime is caked on, in which case some wonderful cleaning solutions are available. For the drivetrain, use a specialized degreaser.

Exercises

Here are the varied exercises that will prepare your body in embracing both the fun and challenges of cycling. 

Warmup Circuit

Forearm Plank Ankle Rock

To protect your elbows, lay down a yoga mat or move to a carpeted area before you begin. Arrange your elbows under your shoulders and your forearms in front of you with your palms facing the floor. Hold your breath, tighten your abs, and push up onto your elbows and toes, distributing your weight evenly between the two. Put your palms down and spread your fingers for support.  Keep a vertical line from your heels up through your hips and shoulders. Maintain proper form for as long as you can while holding this position.

Supine Heel Tap

When you are lying face-up, bend both knees so that they are directly above your hips and your shins are parallel to the floor. Tap the floor with one heel, slowly lift it back to the starting position, and then repeat on the opposite side. Do not let your lower back arch. Keep it firmly on the floor. When rising and lowering each leg, do it slowly and deliberately over three counts. 10 repetitions, then switch to the other leg.

Low Lunge With Twist

To begin, assume a high plank position with your hands firmly beneath your shoulders and your abs tight. Link the left hand and left foot. To extend the front of your right hip and inner thigh, hold this position for one or two seconds. Next, twist your upper body while keeping your hips square, concentrating the rotation in your upper back. At the same time, raise your left hand to the ceiling. Hold this position for three seconds, then switch to the opposite side. For one minute, keep switching.

Plyometrics Circuit

Plyometrics is a type of high-intensity interval training (HIIT) that aims to develop explosive power in a relatively short period of time. Cardio plyometrics are as straightforward as they are challenging. You can do them in a circuit training format, where you alternate between working out and resting at specific intervals.

Consistently engaging in these physically demanding activities will aid in the development of strength and power, which in turn will assist in the attainment of physical fitness. You can incorporate them into your regular fitness routine or do them on the side. You can easily do a plyometric cardiovascular circuit anywhere, from the comfort of your home to the comfort of your local gym. Whatever your level of fitness, you may do a variety of plyo workouts at home using only your body weight. And there are other advantages to including plyometric exercises in your program. A 7-week program reduced body fat content by roughly 15% and improved lean muscle mass by 2%, according to a 2014 study on handball players. Since plyometric exercises greatly improve speed and power tremendously in a short period of time they will be very helpful in cycling. 

Pop Squat

Squat by sending your hips back, bending both knees, and bringing your palms together in front of your chest. Begin with your feet wider than hip-width apart. To stand, maintain a strong core and work your glutes.

Let your arms hang by your sides as you stand, then jump to bring both feet together and hop into position.

Jump your feet apart and immediately squat down again. Perform additional reps, hopping once in place in between each squat.

Skater Hop

Place your feet hip-width apart as you stand. Jump to the right while raising your right leg. Straighten your left leg and move after.

Swing your left foot behind you as you land on your right foot, but keep it off the ground. Swing your right arm behind your back and your left hand in front of your torso.

Jump while swinging your left leg back to the left, enabling your right foot to swing behind you as you land lightly on your left foot. Swing your left arm behind you and your right arm in front of you.

Continue by switching sides.

Jump to box

Face the box with your feet slightly wider than hip-width apart.

Lower into a semi-squat and immediately jump up onto the box. Keep the duration between dipping down and rising up to a minimum by not holding a squat position before springing up. The feet should land softly on the box. Take a step back. Don’t jump and then repeat.

Strength Circuit

Squat Curl and Press

With your feet somewhat wider than hip distance apart, grip two medium weights while standing erect. Touch the weights to the ground as you squat. Biceps curl the weights, then press them above as you propel yourself to a standing position. Repeat for 10 to 12 reps, then lower the weights.

One-Arm Row

Put your left foot on a step, use your left hand to support your body, and your right hand to grasp a large weight. Pull the elbow up until it is level with the body by tightening the back muscles. 15 times of lowering and repeating, then switch sides

Reverse Turning Lunge

Start the exercise while facing forward and, if preferred, with weights in each hand. Turn diagonally to the left, stepping forward with the left foot into a lunge as you pivot on your right foot. Keep your abs tight to protect your back as you lower the weights to the floor. Straighten out your right leg. Reposition yourself facing the front as you push yourself back up. On the other side, execute the identical motion while lunging forward with your right foot. For 15 reps, push back to the beginning and repeat, alternating sides.

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