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Our own most popular program ever

Waaaay back in the beginning, in the early noughties, the New Zealand Transport Authority (NZTA) was one of the very first partners to obtain behind the Workplace Cycle Problem concept that gave birth to some social business now known as Like to Ride. After 15 years of advancement, and expansion to 12 nations, Love to […]

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Writing Shasta’s Success Story

Healthful Shasta’ s Cameron Lievense includes a lot of love for Love to Trip.   The 2018 Shasta Bicycle Challenge was the first year Shasta County, California (population 177, 223) partnered with Love to Ride for May biking challenge and when mentioned the experience, Cameron gave us this particular super review. Over to you Cameron j.! “ The 2018 […]

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10 Essential Power Exercises for cyclists

The knee performs a hinge between the hip and the ankle, it’s essential to build up strength across the joint. Weight training on the bicycle is essential to developing those muscles. Plus, “your every week strengthening regular should involve not only strengthening and activation, but also foam rolling or another type of smooth tissues manipulation and mobilization” to maintain your muscles in maximum condition, says Parsons.

How to use this list: Rick demonstrates the exercises below, so you can learn the correct form. Perform 2 to 3 3 sets of every exercise two times each week. You need a resistance band loop, a trainer, and medium weight. An exercise mat is optional.

Knee Conditioning Essentials

The Clamshell

Place a resistance band loop around legs right above the knee. Lay on your still left side with legs bent, and ankles, and legs stacked. Rest your head on the left side to avoid injuring your throat and rest right hand on the mat before you. Maintaining your heels jointly, lift right leg toward ceiling whenever you can. Go back to starting position. Complete 15 repetitions, then do it again on the right aspect.

The Glute Bridge

Rest faceup on the mat with a resistance band loop around your legs right above the legs and legs bent, heels near to butt, arms at sides. Contract glutes, and press into pumps to lift sides up toward roof so your body forms a line from shoulders to knees as you simultaneously press knees out to keep them consistent with hips and keep maintaining tension on the band. Pause. Lower and repeat for 10 to 15 repetitions.

The Reverse Lunge

Start standing on a Bosu trainer with practical hips for balance. Take a large step back again with left feet and lower into a lunge with right lower leg developing an angle. Press through right to return left leg to start. Complete 10 reps, then do it again on other knee.

The Resistance Band Lateral Walk

Place a band around the lower leg. Stand with feet apart so band is firm. Lower into a mini squat, then step out left. Bring right foot in so feet are the width of your normal stance; continue walking, taking 15 steps left before swithing to take 15 steps to the right, keeping the band firm the entire time.

The Single-Leg Deadlift

Start standing and holding a kettlebell in right hands. Change weight onto still left knee and micro flex left leg. Hinge at the sides as you lower weight to floor and flex extend right leg back behind you for balance. Lower the weight until you are about even to the floor while keeping back again straight. Go back to the starting position. Do it again for 10 to 15 repetitions then switch edges.

The Donkey Kick

Start all fours with wrists under shoulder blades, knees under sides, toes tucked, and back flat. While keeping leg bent, lift right heel up as though to “stamp” your footprint on the roof. Go back to starting position. Complete 15 repetitions then do it again on left part.

The Bird Dog

Start in doggie position with wrists under shoulders, knees under sides, feet tucked, and back again smooth. Extend right arm and remaining leg right out until they’re parallel to the floor. Maintain a set back, level sides, and focus on tugging your stomach button toward your backbone. Return to all fours, then increase left arm and right knee. Continue alternating for 90 seconds.

Final Thoughts

Cyclists are an obsessive number, and we often end up only traveling our bikes-a great deal. This, in combination with a focus that involves sitting at desks all day long, can cause the weakening of muscles of the core, such as the primary, glutes, and hips. From there, it’s a domino impact: When those muscles become weak or underused, they may become inactive or underactive. So when that happens, the muscles that you utilize a great deal on the bike, such as the quads, finish up over-compensating. This overcompensation causes poor knee monitoring and poor position throughout the pedal heart stroke, which can result in knee pain. And that’s not even considering the stress your putting on your knees if your bike isn’t fit properly or if you’re positioning in the saddle has gone out of whack. Overall you will benefit on and off the cycle with your knees being ready for the long rides. Ride On.

 

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Visit > Changing Lives Through Bicycling

Fozia Naseem is Managing Director on Hop On, who deliver fun and interpersonal rides for families of all capabilities in West Yorkshire including biking skills to build confidence to trip on the roads. Hop On rely on contributions of bikes to deliver these actions and spread the love associated with cycling to people who have never […]

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Ride365 – year round cycling encouragement

Ride365  is our year-round rolling system of activity, promotions, encouragement plus engagement.   As well as delivering a lot more tailored national programs,   such as the National Bike Challenge  in The united states and Aotearoa Bike Challenge within New Zealand,   we have developed  a series of major campaigns – to fit seasonal activity and achieve continual behaviour change over the longer term.   […]

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Like to Ride Southampton – taking a look at progress

In lots of ways, Love to Ride Southampton is regular of a first-year Love to Ride  behavior change project. A city exactly where, over the years, various infrastructure development plus traffic calming  measures have been folded out.   There are new routine lanes, improved access to the Nationwide Cycle Network, 20mph zones, the dockless bike sharing scheme, routine confidence training and […]

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Choose Cycling Equipment

Tips to choose equipment

You probably know that a helmet is a must for safety. The right type of clothes and bike will also make cycling safer and more comfortable.Choose-Cycling-Equipment

Cycling clothes. These have high-tech fibers that wick away moisture. They are usually neon-colored, with reflective material so you'll be visible to drivers. Bike shorts have a thick pad or chamois to prevent chafing and provide cushioning.

Bikes. Look for one that puts less stress on your body, such as a beach cruiser or comfort bike. Choose cycling equipment with high-rise handlebars that enable you to sit upright, wide tires for a smooth ride, shock-absorbing seat posts, and low top tubes so you don't have to swing your leg too high to mount the bike (allow at least an inch or two of clearance between you and the tube). If mounting a bike is difficult, look for step through bicycles that feature top tubes just six inches off the ground.

Other bike types include tricycles, which are helpful if you are less stable on your feet, and recumbent bikes that allow you to lean back and ride and choose cycling equipment. For spinal stenosis, a recumbent bike puts your spine in a flexed position and gives you pain relief. But if you have a herniated disk, the bike can make the disk bulge more, so be careful.

Saddle.

Get one with extra padding that's wide enough to support the pair of bones you sit on. Go even further with a saddle that relieves pressure on the perineum, the area between those bones, behind the genitals. It's home to nerves and arteries that supply the lower body, and too much pressure here may cause numbness and tingling in the legs. Pressure-relieving saddles may have a horseshoe design.

Final Thoughts

So to Choose Cycling Equipment you have many, many options you don't have to buy everything today. Shop around and find others that have purchased but do not ride anymore, and you can get equipment for less than a quarter of the costs. Most importantly is to have fun riding. Ride on.

 

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