Benefits of cycling
- J_L_C
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Benefits of cycling
Postby J_L_C » Tue Mar 11, 2014 10:12 pm
So I was wondering what are benefits of cycling? Ie.muscle.stamina
Thanks Jordan
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Re: Benefits of cycling
Postby human909 » Tue Mar 11, 2014 10:47 pm
In the context of OTHER alternative sport and aerobic activities cycling is less beneficial. It focuses on only a few muscle groups and does not generally promote or require great coordination (this might be a benefit to some). There are countless other sports that are give far more well rounded physical benefits. But if you don't enjoy them and you do enjoy cycling then who cares! But as I said, the majority of the important health benefits come from aerobic activities of which cycling is one of many. Cycling generally won't help you have "bigger muscles" (competitive sprinters excepted), but it certainly will drastically improve your "stamina".
I used to play soccer but that requires commitment to a team and large numbers of teammates. It also is less forgiving to the older bodies among us. At 15 years old it may not matter, at 40 it will.
In the context of lifestyle it is a great transport. I'm double your age. I have a drivers license and a car. But for me a bicycle is faster, more fun, cheaper and healthier way of travel I rarely use my car to get to places, it is mostly all by bike.
- g-boaf
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Re: Benefits of cycling
Postby g-boaf » Tue Mar 11, 2014 11:13 pm
Hi - you get really, really fit when you ride a lot and put in the training to go with it.J_L_C wrote:Hi guys, Im asking this as I have just started cycling I been out twice. I mainly started because I wanted to build a bike and I did that. And now that I built it I might aswell use it. So Ive been out just 17km down cycle path, and afterwards I feel satisfied and proud of what Ive done. Im 15 by the way I use to be really active was in a soccer but the last year I havent done anything.
So I was wondering what are benefits of cycling? Ie.muscle.stamina
Thanks Jordan
People who knew me before I started riding can't believe how different I am. I used to be 90+kg and constantly tired/exhausted. Now I'm 58kg and still tired. But now it's a different kind of tired. Consider that I'm 174cm height.
The biggest changes are my heart rate has gone a lot lower and my breathing is really, really good now. When I first started out, it didn't take much to get my breathing going crazy and getting tired quickly. Now that doesn't happen.
But why cycling and not something else? It's the only sport I enjoy, and probably also the only one I'm half decent at. It just needs some okay bike handling skills and a decent motor to spin those pedals, and a good resistance to suffering.
I''m just a few years over double your age, and I've never been fitter. Feels great.
- wombatK
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Re: Benefits of cycling
Postby wombatK » Tue Mar 11, 2014 11:45 pm
many other sports or exercise activities produce.
I know lots of life-long cyclists older than 60 years with all-their-own-knees and hips. But every long distance runner and footy
player I know of that age (doesn't matter what code) has had joint replacement surgery and suffers arthritis in other joints.
Your making a great move !
Somebody has to do something, and it's just incredibly pathetic that it has to be us -Jerry Garcia
- ColinOldnCranky
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Re: Benefits of cycling
Postby ColinOldnCranky » Wed Mar 12, 2014 12:17 am
- J_L_C
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Re: Benefits of cycling
Postby J_L_C » Wed Mar 12, 2014 12:40 am
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Re: Benefits of cycling
Postby ColinOldnCranky » Wed Mar 12, 2014 12:43 am
What? Hilly in Perth. It's all relative and, given a bit of time, you will see most of it as flat.J_L_C wrote:...
Although Im finding single speed kind of difficult, didnt realise freeway cycle path was so hilly
On the other hand, that Freo doctor!!!
- J_L_C
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Re: Benefits of cycling
Postby J_L_C » Wed Mar 12, 2014 12:54 am
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Re: Benefits of cycling
Postby human909 » Wed Mar 12, 2014 4:53 am
I personally loved the freedom and independence a bicycle gave me as a kid. I was riding and exploring the neighbourhood from the age of 6 and that has continued ever since. Many kids don't feel the same independence until much later when they get their license. Unfortunately some don't treat that independence appropriately though thus we end up with so many hoons and dangerous P plate drivers.J_L_C wrote:Thanks everyone, I am looking to join another soccer club but I think Im really going to enjoy cycling. Its a way to get out of everythingvand just feel alone. Im also hoping to gain fitness for soccer. Although Im finding single speed kind of difficult, didnt realise freeway cycle path was so hilly
- J_L_C
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Re: Benefits of cycling
Postby J_L_C » Wed Mar 12, 2014 10:35 am
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Re: Benefits of cycling
Postby bychosis » Wed Mar 12, 2014 10:52 am
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Re: Benefits of cycling
Postby westab » Wed Mar 12, 2014 11:03 am
I used to love playing cricket - still do realy but at 42 and having been a fast bowler the knees, shoulder, back...... would have been had it if I was still playing. On the other hand I can continue to ride to work, stay fit for my age, enjoy it, and allow my kids to play their sports (netball, athletics, soccer, & swimming) from the savings from not having a 2nd car and gym membership.
As a dad it also encourages my family to be active - without a word being said.
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Re: Benefits of cycling
Postby TTar » Wed Mar 12, 2014 12:12 pm
Furthermore, you can ride on a machine you've built yourself. A machine that is almost organic, an extension of yourself.
What you should do next, young man, is compile a stable of bikes. Your SS can become your pub bike... er, your milk bar bike and get a roadie for the long rides, a knockabout MTB for graffiti expeditions, a cruiser for the beach etc etc etc.
Just think, you might still be riding your current bike in 50 or 60 years time. With medical advances, maybe even more. You'll be a superstar in this forum's "retro" section.
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Re: Benefits of cycling
Postby Dirty32 » Wed Mar 12, 2014 1:57 pm
At 15, I had a bike that I used to ride to school, but couldnt have cared less about building one and even though I was probably curious enough / had a few questions on various things in life, probably didnt care enough to go ahead and actually ask anyone, much less found a resource such as this forum. What you've shown there is a good initiative and I have a feeling that it'll serve you well in future!
I only echo a lot of what everyone else has said, but I also play soccer at a pretty decent level (still... I play in the WA state league. Im close to double your age and will be coming to an end in the next few years but have played since I was a child) and feel I could probably add to a couple of the points that have been made...
Firstly - as others have mentioned cycling is good for your aerobic fitness and stamina. This is good for your soccer and good for your general wellbeing... I have also found that it'll build up a little bit of lean muscle (although not so much anything upper body), and although you've not stopped growing yet, you'll probably find it will help you maintain a healthy weight.
Specifically for your soccer, I have found that I am more comfortable seeing a game out strongly, my fitness is better and my muscles are less fatigued coming into the end of a game. I can run stronger for longer basically. Cycling & swimming are very low impact excersises (unlike many other activities) and as others have mentioned, wont do much (if any) damage to your joints etc. This mightn't be important now, but as you get older your body will thank you for it! While I probably wouldnt have thought it a little while ago, I have also found that going for a little spin on the bike (or in my case, commuting to work the following morning) the day after a game or training gets rid of most of your muscle soreness or any little niggles, aches or pains. For me, this has been a godsend to be honest. Again, something you'll appreciate when your older if you are still playing sport.
Other than that and generally in life, I think you'll find you'll be a little bit more independent and able to get to school, or work as you get a bit older. You'll find that you will work out how to / make sure you can get to places (whether its by bike or not!) that other people in your age group may find too difficult or not be interested in etc. Again, you wont realise it yet, but you'll almost certainly be a better driver when you get to that age as a result of things you might see out on the road too! I have found cycling to be good for my mental wellbeing, a bit of alone time and good to clear the head when I need it. If your the type to set yourself challenges with your cycling (whether it be increasing your speed, or distance you cycle), you'll probably find that you'll begin to do that with your work and other aspects of life when you get to it. Being in good shape, fitness, stamina, feeling confident and comfortable at your age is a good thing, and definitely wont do your chances any harm (as you'll probably find out over the next couple of years and as you start hitting your 'going out' age... if you know what I mean!) and with various things in life. All positives!
Anyhow, that is enough for now - but it's clear that getting into an activity such as cycling can have a massive impact on all areas of your life. Im happy that you are finding it now... Let us know how it goes! Let us know if you feel it is doing what we are saying, or it's helping in other areas. Keep at it!
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Re: Benefits of cycling
Postby bychosis » Wed Mar 12, 2014 3:43 pm
As above, they are definately a freedom machine for a kid.
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Re: Benefits of cycling
Postby briztoon » Wed Mar 12, 2014 9:28 pm
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Re: Benefits of cycling
Postby phineas » Wed Mar 12, 2014 9:44 pm
I hope you've never been affected, but if you ever are in the future, a cycle is so good for easing depression and anxiety
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- J_L_C
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Re: Benefits of cycling
Postby J_L_C » Wed Mar 12, 2014 10:05 pm
Im sure if I have a real bad day I can just go for a ride and feel better about myself. But not to be glum...
I find when I ride the first maybe 3km it hurts the top of my thighs and a bit of my calfs, is there a way to warm up these muscles before I ride?
- g-boaf
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Re: Benefits of cycling
Postby g-boaf » Wed Mar 12, 2014 10:11 pm
The calf muscles shouldn't hurt (is it a cramp, or just sore), nor should your quads, hamstring muscles or the ITB and adductor. The way to get going is to go easy for the first 5 minutes, just spin over the pedals at low intensity until you warm up.
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Re: Benefits of cycling
Postby AKO » Wed Mar 12, 2014 10:17 pm
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- il padrone
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Re: Benefits of cycling
Postby il padrone » Wed Mar 12, 2014 10:24 pm
Spin those pedals.J_L_C wrote:I find when I ride the first maybe 3km it hurts the top of my thighs and a bit of my calfs, is there a way to warm up these muscles before I ride?
Like many newbie and occasional cyclists you may be equating pressure on the pedals with good cycling. Cycling should not be hard on your legs, certainly not over 3kms. Many people pedal TOO SLOWW, below 60rpm cadence. Your pedaling should feel almost like there is nothing there, just spinning. Aim for 80rpm cadence to start with (trained road racers easily do 100+rpm). Once you begin to feel pressure through the pedals it is time to change down a gear and spin again. At the same time, once you crest a hill for a descent, don't forget to change up. Roll over in your higher gear and soon the bike will gather speed for the descent.
But did I say, spin those pedals ???
"An unjustified and unethical imposition on a healthy activity."
- J_L_C
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Re: Benefits of cycling
Postby J_L_C » Wed Mar 12, 2014 10:30 pm
Jordan
- g-boaf
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Re: Benefits of cycling
Postby g-boaf » Wed Mar 12, 2014 10:44 pm
Why would you ride at 100+rpm? And for some hills, it can be better to just stand and pedal that way. On a single-speed, you've got no other option. I do know why you'd use 100+rpm, and I've done it for various reasons (and then changed back to slower cadence), but I'm interested in your thoughts.il padrone wrote:Spin those pedals.J_L_C wrote:I find when I ride the first maybe 3km it hurts the top of my thighs and a bit of my calfs, is there a way to warm up these muscles before I ride?
Like many newbie and occasional cyclists you may be equating pressure on the pedals with good cycling. Cycling should not be hard on your legs, certainly not over 3kms. Many people pedal TOO SLOWW, below 60rpm cadence. Your pedaling should feel almost like there is nothing there, just spinning. Aim for 80rpm cadence to start with (trained road racers easily do 100+rpm). Once you begin to feel pressure through the pedals it is time to change down a gear and spin again. At the same time, once you crest a hill for a descent, don't forget to change up. Roll over in your higher gear and soon the bike will gather speed for the descent.
Ah, that explains it. You could get some rollers and try those with your single speed. You can swap chain-rings and rear cogs if you have to. You'll eventually adapt to those.J_L_C wrote:Thanks for the advice but I have a single speed so changing gear is not possible but I feel I have the right gearage for average riding.
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Re: Benefits of cycling
Postby ironhanglider » Wed Mar 12, 2014 10:49 pm
So what's the gear? 65-70 Gear Inches is a good average gear for a young bloke. Juniors are required to race on restricted gears, so need to learn how to pedal fast.J_L_C wrote:Thanks for the advice but I have a single speed so changing gear is not possible but I feel I have the right gearage for average riding.
Jordan
Chainring/cog * 27 = Gear inches. e.g. my Fixed Gear is a 39/16 * 27 = 65.8
This gear is good enough to travel at 28 km/h comfortably and is just a little short above 30 km/h (which is intended, since the reason I ride a fixed gear bike is to work on my pedal speed).
More to the point It is still possible to climb hills on this gear.
Young riders should be capable of riding a 65" gear into the 40s.
Cheers,
Cameron
- il padrone
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Re: Benefits of cycling
Postby il padrone » Wed Mar 12, 2014 10:52 pm
Sustained high speed with greater efficiency for longer timespan. Personally, I am not a racer, but I am most comfortable riding above 90 cadence, especially on long climbs. I can hold this sort of cadence for 10-15kms and more of climbing. Drop it to 60-70 and I will be panting and slowing badly after 3-5kms.g-boaf wrote:Why would you ride at 100+rpm?
For sure there is merit in varying your cadence and position on some hills, especially long climbs and/or variable gradients. Short climbs may be better climbed at speed by honking out of the saddle. This is generally less effiicient than seated climbing over a longer climb though. It is simply of value occasionally for the variety to your muscles.g-boaf wrote:And for some hills, it can be better to just stand and pedal that way. On a single-speed, you've got no other option. I do know why you'd use 100+rpm, and I've done it for various reasons (and then changed back to slower cadence), but I'm interested in your thoughts.
Watch the cadence of the TdF riders and other pros. Generally they spin at high cadence, much higher than the ordinary 'bloke on a bike'. Juvenile riders are gear-restricted in races on track and road for just this reason - to train them into good pedalling habits.
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