What Are E-Bikes?

E-bikes are bicycles equipped with an electric motor that assists with pedaling. Unlike scooters or mopeds, e-bikes require the rider to pedal to activate the motor, making them more akin to traditional bicycles. They come in various styles, including city bikes, mountain bikes, and folding bikes, catering to different riding preferences and purposes. The integration of an electric motor allows riders to tackle challenging terrains and longer distances with less physical exertion, making cycling accessible to a wider audience.

Benefits of E-Bikes

1. Increased Accessibility:
One of the primary advantages of e-bikes is their ability to make cycling accessible to individuals of all fitness levels. People who may have found traditional biking too strenuous, such as older adults or those with physical limitations, can now enjoy the freedom of cycling with the help of electric assistance. This inclusivity encourages a more diverse group of people to take up cycling, fostering a sense of community and shared experience.
2. Efficient Commuting:
E-bikes are becoming a popular choice for commuting, particularly in urban areas. They allow riders to navigate through traffic more easily and find parking without the hassle associated with cars. Moreover, e-bikes can reduce the time it takes to commute, especially for those who may have previously relied on public transportation. With the ability to pedal at a comfortable pace while still making good time, e-bikes present a practical solution for daily transportation.
3. Environmental Impact:
With growing concerns about climate change and environmental sustainability, e-bikes represent a greener alternative to traditional forms of transportation. By choosing to ride an e-bike instead of driving a car, individuals can significantly reduce their carbon footprint. E-bikes produce zero emissions during operation, and even when accounting for the electricity used to charge them, they still have a lower environmental impact compared to gas-powered vehicles. This shift toward cleaner transportation options aligns with global efforts to combat climate change and promote sustainable living.
4. Promoting a Healthier Lifestyle:
While e-bikes offer motor assistance, they still require physical activity from the rider. This combination can lead to improved cardiovascular health, muscle strength, and overall fitness. Many e-bike riders report feeling more inclined to cycle regularly due to the lower physical barriers. As a result, e-bikes can play a vital role in promoting a healthier lifestyle and encouraging outdoor activity. Studies have shown that even individuals who ride e-bikes can achieve significant health benefits, including weight loss and improved mental well-being.
5. Cost-Effectiveness:
E-bikes can also be a more cost-effective transportation solution in the long run. While the initial purchase price may be higher than that of a traditional bicycle, the savings on fuel, parking, and maintenance can quickly add up. Additionally, e-bike riders can often bypass public transportation fares and enjoy the flexibility of traveling on their own schedule. As cities expand bike-sharing programs and incentives for e-bike purchases, the financial barriers to entry are decreasing.

The Impact on Cycling Culture

The rise of e-bikes has also influenced cycling culture in various ways. Traditional cyclists may have mixed feelings about e-bikes, often viewing them as a departure from the purist cycling experience. However, many cycling enthusiasts recognize the benefits that e-bikes bring to the broader cycling community. They can help reduce the stigma associated with biking, making it more appealing to those who may have otherwise shied away from it.

Furthermore, e-bikes have sparked innovation in cycling infrastructure. Cities around the world are increasingly investing in bike lanes, charging stations, and other facilities to accommodate the growing number of e-bike riders. This shift toward better cycling infrastructure not only benefits e-bike users but also enhances safety and accessibility for all cyclists.

Local governments and urban planners are also reevaluating transportation policies to integrate e-bikes more effectively into existing frameworks. Some cities are offering subsidies or incentives for purchasing e-bikes, recognizing their role in reducing traffic congestion and promoting sustainable transportation.

Challenges Ahead

Despite their numerous benefits, the rise of e-bikes is not without challenges. Regulatory issues, such as defining e-bike classifications and establishing safety standards, need to be addressed as more people adopt these vehicles. For example, laws surrounding speed limits, where e-bikes can be ridden, and the use of bike lanes can vary significantly from one location to another, creating confusion among riders.

Additionally, there are concerns about safety and road sharing, as e-bikes can reach higher speeds than traditional bicycles. Educating riders on safe practices and creating designated lanes can help mitigate these issues. Cities may need to implement comprehensive safety programs, including mandatory safety courses for new riders, to ensure everyone understands the rules of the road.

The Future of E-Bikes

As e-bike technology continues to advance, we can expect further innovations in the industry. Battery technology is rapidly improving, leading to longer ranges and shorter charging times. Manufacturers are also developing lighter and more efficient motors, enhancing the overall riding experience. Moreover, integration with smart technologies—such as GPS navigation and fitness tracking—will make e-bikes even more appealing to tech-savvy riders.

The future of e-bikes is not just about technology; it also involves a cultural shift towards embracing cycling as a mainstream mode of transportation. As more individuals and communities recognize the benefits of cycling, we may see a broader movement towards active and sustainable lifestyles.

Conclusion

E-bikes are revolutionizing the cycling experience, making it more accessible, efficient, and environmentally friendly. As more individuals embrace e-bikes for commuting and recreation, we can expect to see a significant shift in cycling culture and urban mobility. With continued investment in infrastructure and a commitment to education, the future of e-biking looks bright, promising a healthier, more sustainable mode of transportation for generations to come. The rise of e-bikes not only presents an exciting opportunity for cyclists but also represents a vital step toward a more sustainable and connected future.

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Physical Benefits of Cycling

Cycling is known for its impact on the legs, but the sport strengthens various muscle groups throughout the body. Regular cycling helps build muscle in the calves, thighs, and glutes while also engaging the core and arms, especially when riding on challenging terrains. Unlike high-impact sports like running, cycling is gentle on the joints, making it an excellent choice for individuals who want to improve endurance without risking injury.

Moreover, cycling improves cardiovascular health. By elevating the heart rate and increasing oxygen intake, regular rides can lower the risk of heart disease, stroke, and high blood pressure. Long-term cyclists often experience a noticeable improvement in their stamina and lung capacity, which translates into better performance in other physical activities.

Endurance Training for Cyclists

Endurance is the backbone of a successful cyclist. Training for endurance not only builds the body’s resistance to fatigue but also improves the efficiency of oxygen delivery to muscles, allowing riders to maintain high speeds for extended periods. Cyclists typically incorporate interval training, long-distance rides, and resistance exercises to boost their endurance. These methods are designed to push the body’s limits while ensuring the rider can recover efficiently after each session.

As with any sport, proper technique plays a significant role in maximizing performance. This includes correct posture, breathing techniques, and the optimal use of energy. Riders need to maintain a balance between speed and stamina, knowing when to conserve energy and when to push harder. As they gain experience, cyclists learn how to manage their efforts more efficiently, gradually increasing their stamina and ability to conquer longer and more demanding courses.

The Role of Equipment in Performance

While physical fitness is crucial, the role of equipment cannot be underestimated. The performance of a cyclist is greatly influenced by the quality and specifications of the bike. A well-fitted bicycle allows for better posture, which can reduce the strain on muscles and joints and improve overall efficiency. Elements such as the height of the seat, the alignment of the pedals, and the aerodynamics of the bike all contribute to the rider’s comfort and ability to maintain speed.

Modern technology has made it possible for cyclists to fine-tune their bikes to suit specific needs. From carbon fiber frames that reduce weight to high-performance tires that improve grip, advancements in cycling equipment have revolutionized the sport. A cyclist’s bike is more than just a vehicle; it is an extension of their own body, and its characteristics can determine whether a rider excels or struggles in a race.

In a similar way, online platforms like casinos portugal also depend on technology to offer users an enhanced experience. This platform specializes in providing comprehensive information about legal online casinos in Portugal, helping users find trusted operators, bonuses, and reviews tailored to Portuguese players. Much like cyclists fine-tune their equipment to perform at their best, digital gaming platforms adjust their design and features to improve user engagement and satisfaction. This attention to detail, whether in sports or digital environments, plays a key role in achieving success.
Cycling as a Mental Challenge

Beyond the physical benefits, cycling is also a mental challenge. Endurance sports require immense concentration, mental fortitude, and the ability to push through discomfort. Cyclists must develop a mindset that encourages perseverance, even when the body feels like giving up. The mental toughness gained from cycling can translate into other areas of life, teaching riders how to stay focused and determined in the face of obstacles.

Additionally, cycling in nature provides a calming effect, allowing riders to clear their minds and de-stress. This connection between mind and body is one of the reasons why cycling is such a popular activity. It offers a sense of freedom and independence, allowing riders to explore the world at their own pace while reaping the rewards of physical exertion.

The Environmental Impact of Cycling

Apart from the personal benefits, cycling also has a positive impact on the environment. As a form of sustainable transportation, cycling reduces the reliance on fossil fuels and decreases carbon emissions. This makes it a highly eco-friendly alternative to driving, particularly in urban areas where traffic congestion and pollution are common issues.

Cycling encourages cities to develop more bike-friendly infrastructure, which in turn promotes healthier lifestyles and reduces the carbon footprint of commuting. Many governments are now investing in bike lanes, bike-sharing programs, and other initiatives to make cycling more accessible to the public. This shift not only benefits the environment but also contributes to the overall well-being of society by encouraging more active and sustainable modes of transport.

Cycling for Leisure and Competition

Whether it’s for leisure or competition, cycling is a versatile activity that can be tailored to different preferences and skill levels. Some riders enjoy long, leisurely rides through scenic landscapes, while others are driven by the thrill of competition. Regardless of the motivation, cycling provides an opportunity for individuals to challenge themselves and experience the joy of movement.

For those interested in competitive cycling, races such as the Tour de France offer a platform to showcase speed, endurance, and strategy. These events not only highlight the athleticism of the participants but also emphasize the importance of teamwork and collaboration in achieving success.

On the other hand, leisure cyclists can enjoy the sport at their own pace, exploring new areas and experiencing the outdoors. Many people choose cycling as a form of adventure, using their bikes to travel to new destinations and take in the beauty of nature. This versatility makes cycling a lifelong activity that can be enjoyed by people of all ages and fitness levels.

Conclusion

Cycling remains one of the most rewarding and accessible sports in the world. Its benefits extend beyond physical fitness, offering mental clarity, environmental advantages, and the thrill of competition. Whether cycling for leisure or striving for victory in a race, the sport provides an outlet for individuals to push their limits and explore the world around them.

The combination of physical strength, endurance, and the right equipment ensures that cyclists are always improving, always learning, and always reaching for new goals. With its blend of athleticism, mental resilience, and eco-friendly impact, cycling stands as a testament to the power of human endurance and the simple joy of riding.

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The most democratic, and at the same time versatile discipline is cross country.

The simplest definition of this type of competition: cross-country racing.

Over the years, interest in cross country has been steadily growing worldwide. Today it is a serious Olympic sport, in popularity in some countries, not inferior even to soccer.

With the advent of the first mountain bikes, the most determined of them moved to these unusual two-wheelers with thick tires. At the same time, the bike was appreciated by many young (and not so young) people, for whom it became a means of self-expression. Soon spontaneous hangouts evolved into speed rides on rough terrain, hiking on difficult roads, as well as the first competitions. At the same time, the government agencies began to pay attention to this very young sport: professional athletes with a serious road-racing school behind them came to cross-country skiing.

Competitions of those years, both official and amateur are still remembered with nostalgia. The first cross-country racers were seen by many as true Robinsons, opening up new horizons of cycling. Heavy and clumsy mountain bikes, the search for rare components, the mysteries of technical settings, the talk about the novelties of bicycle parts. And then abrasions and injuries from the first training on the steep descents and the search for techniques to overcome impregnable climbs. Everyone was on an equal footing, like stalkers walking in uncharted territory: dangerous, mysterious, but so appealing.

Cross-country bikers have always been, and still are, the elite of non-extreme competitive mountain biking. This discipline requires a versatile preparation of the rider: strength and endurance, sharpened reflexes and nerves of steel, a cold calculation and a clear mind, perseverance and dedication. There is no weak spirit and weak body: cross-country hardens both. It is not surprising that athletes from other sports, which seem to have little in common with mountain biking, train on cross-country tracks: road racers, skiers, and many others.

The same applies to the competitions. Amateur “commercial” starts over the years has evolved into competently prepared events, with excellent interesting routes and a democratic atmosphere. They gather a large number of participants, and, supported by specialized Internet resources, are bright and interesting festivals of sport, to which the whole families come.

Since 1993, mountain biking has been recognized by the official city authorities in charge of cycling. At the same time, the first competitions were held. Over the years, young people from sports schools have grown up, fully “staffing” the races of children, youth and juniors. However, in the adult categories are only a few, so there, in the vast majority, ride amateur athletes for whom the bike is not just a racing machine, but also a means of recreation, a generator of good humor, and sometimes a whole philosophy, a way of life.

Cross-country races are held by simple rules, which do not prevent beginners to get acquainted with this beautiful sport. On the steep descents and climbs no one forbids to move on a distance on foot (without disturbing the other participants) – this should not be embarrassed, all once so started. Gradually, watching the experienced riders, beginners from start to start to drive better and better. And after just a few years already feel confident, even in difficult races.

Over time, everyone interested in biking to learn and many other tracks cross-country: the distant and close, simple and complex, different coating and length of the circle.

The main thing that the race and training brought joy and satisfaction from the distance covered.

Cross-country competitions are a great way to improve your riding level and physical condition, an opportunity to ride with the best athletes and learn from them, and just communicate with people who have common interests and the idea of a healthy lifestyle.

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On the one hand, this purchase will be justified. Bicycle shorts and a T-shirt are excellent at wicking away sweat, providing even cooling and ventilation. They also prevent chafing in the crotch and “heel” area.

The diaper, which is in most models of shorts, cushions hard seats, making the ride more enjoyable.

On the other hand, to experience all the benefits of the outfit, you need to ride more than 50 km in a single ride. If you are not going to drive for such distances, it is reasonable to postpone with purchase.

Approximately the same can be said about the shoes. Significant benefits are felt only after 100 kilometers or more. If for you these figures seem exorbitant, then really do the usual comfortable sneakers.

A bicycle harness
Under the word “repair kit” cyclists often mean a bag with the items of first aid faithful iron horse.

Here is a spare camera, a few patches for it, glue, keys and other indispensable things in case of unexpected breakage on the road.

It’s better to have a repair kit than not. Even if you are not going to ride long distances, something can break at the most unexpected moment. And rolling your bike through a few blocks at night is not a pleasure.

Backpack for the cyclist
Backpacks are another controversial topic. It’s impossible not to mention their convenience. By having a hydrator (many models have one) or at least a place for it, your hands are freed. You do not have to reach for a flask every time you start to get thirsty.

Protective equipment for cyclists
The cyclist is the most unprotected road user. He is in much greater danger than, for example, motorcyclists.

Accordingly, the question of protection of a cyclist should be taken seriously. And even if you do not plan to ride on the roadway, you should not forget about the ridiculous accidents that can lead to serious injury.

Bicycle helmet.
It is not necessary to go to extremes and make yourself an “armored cyclist” if you do not plan extreme races. You may do with a helmet and reflective elements on clothes.

Bicycle clothing and its features
Bicycle clothing makes cycling more comfortable
If you plan to engage in cycling, then without buying the appropriate clothing you can not do without. And even if your bike is not more than just a hobby, cycling equipment will not be superfluous.

The fact is that thanks to the special material, cut and other features, cycling clothing can greatly improve riding comfort, improve endurance and reduce the pain that occurs from long rides.

Cycling Shoes
Even if you’re a beginner cyclist, you’ve probably heard that there are special shoes that allow you to ride your bike more efficiently. Naturally, such models differ from the usual sneakers and sandals.

Cycling Protection
Protective gear: helmet, gloves, and kneepads.
Protection is an important and integral part of cycling equipment. Safety on the road is above all. That is why you should not neglect bicycle protection. In one situation or another, it will help to avoid serious injury or save your life.

Helmet will protect the head from injury, goggles will protect against various gnats and blowing wind around the eyes while riding, gloves will provide a good grip on the handlebars, and reflectors on clothing will make it safe to ride at night. In addition, it is not superfluous for beginner cyclists to wear elbow pads and knee pads.

Clothing Reflectors
Reflective elements (flickers) are necessary for every cyclist, whether he is a child, teenager or adult. And if you just like to ride at night in the city or just so it happens that you have to return home on the nearby highway, without these special elements just can not do.

If the clothes and bicycle reflective elements are placed on, then many times increased the safety of the cyclist, as it becomes visible from afar (about 400 meters).

Bicycle first aid kit
There are few things that are part of the so-called indispensable set of bicycle kit, and the first aid kit is one of them.

First of all, it’s worth remembering that a bike first aid kit is not a collection of medical supplies, but a kit to fix your bike quickly. Even if you do not ride long distances, preferring to ride around the neighborhood parks and squares, without it you can not do.

Even a small breakdown during the walk can significantly mar the positive experience. What to say about the punctured tire, because it actually turns your bike into a huge and heavy piece of metal, which will have to drag home on his hands.

And if even at home there are no suitable tools, it will have to make a trip to the nearest bike repair shop.

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And yet many doctors do not recommend teaching a child to ride a bicycle before the age of three. At this age, abdominal muscles in children are still weak, and serious physical activity can cause a hernia. But it is considered quite safe to “passive riding” – that is, putting a child on a bicycle, put his feet on the stand, so he does not reach the pedals, and, holding the wheel and saddle, ride it around the apartment or playground. Don’t even doubt that your little one will love it!

Muscles in tone
Riding a bicycle helps to develop the calves and other muscles of the lower extremities, abs and pelvis. Therefore, cycling will help to avoid many problems in adulthood (for example, various genital dysfunctions).

Of great importance is riding in childhood flat feet. Working with his feet, the child eliminates the slightest signs of ailment and strengthens the muscles of the feet. However, parents should monitor the correct positioning of the feet. The baby should rest on the pedals only with the toes. The rest of the foot should remain idle.

Good posture
Bicycle well develops long muscles of the body, that is, a natural muscular corset that strengthens the spine and prevents it from bending. Therefore, a child who is a young child riding a bicycle, in the future will have a beautiful posture. Riding a bicycle is also recommended as a therapeutic procedure for children with x-shaped legs. Putting a wide bar between the child’s legs, you can correct their curvature (more about this you can tell an expert).

A beautiful figure
If a child has excessive fullness, various complexes can develop on its background. This is especially true for teenagers. But the problem has a simple solution. Exercising cycling normalizes the metabolism and helps to burn extra calories. The figure of the forming girls becomes more slender, and in future young men, the muscle definition becomes clearer.

Endurance heart.
While cycling strengthens the blood vessels and the heart muscle. The overall stamina of the body increases significantly. Because of this, your child will feel better, be less tired, and have a much easier time overcoming difficulties in school and sports. Again, this is the best way to affect the formation of his attitude. It is not without reason that they say “a healthy body is a healthy spirit!”

Healthy Lungs
Cycling outdoors, like most sports, is an excellent workout for the respiratory system. It increases the volume of the lungs, which increases the oxygen content in the blood. Every organ begins to function better, tissue regeneration is accelerated, performance improves, brain function improves, the risk of depression and chronic fatigue syndrome is reduced.

Good vision
A teenager, riding a bicycle, is forced to look into the distance in front of him, and lateral vision – to see what’s nearby. At this time there is a training of the eye muscles, which become more elastic. This prevention of myopia is especially important for those who spend a lot of time with books, computers, smart phones (very often these activities lead to vision impairment).

Strong immunity
Thanks to regular cycling, the appetite improves and the body’s defense against infectious diseases strengthens. The immune system becomes virtually invulnerable to infections and colds. But it is important to keep in mind that such an effect can only be achieved by training in a park or out of town, where the air is saturated with negative odors and phytoncides. On the contrary, “driving” in a city cloud of exhaust gases can cause serious harm to the health of both children and adults.

Nervous System
Teenagers spend a lot of time at school, at the desk. Then they have to do their homework for a few more hours. Riding a bicycle calms the nervous system, helps combat stress and distracts from unpleasant thoughts. Cycling also makes it easier to cope with schoolwork, and you sleep better and more soundly.

Concentration
A young cyclist needs to perform several actions at once: holding the handlebars, pedaling and watching the road to avoid bumping into obstacles. For a young child riding on the sidewalk, obstacles can be pedestrians and animals. And for a teenager who is interested in exploring the neighborhood on his two-wheeler, it becomes important to know and follow the rules of the road.

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Whatever you’re doing, from cleaning the house to cooking dinner, everything can be done more logically and efficiently. It will save you dozens of minutes every day, allow you to spend more time on the bike. And the new way of thinking efficiently will quietly become applied to you at the races.

• Look ahead. The habit of looking 15 meters ahead gives you the ability to anticipate the future. Choose the best trajectory and tactics before you approach a difficult section. By moving your gaze forward along the course, you will eliminate unpleasant surprises.
• Loosen your grip. A tight grip on the handlebars on uneven terrain robs you of balance and maneuverability. It blocks your shoulders, makes you strain your upper body more and sucks your strength unnoticeably. Relax your hands and rely on the tenacity of just your thumbs.
• Remain relaxed. Allow your entire torso to absorb and dissipate the shock loads and muscle tension from your arms and legs. By staying flexible and relaxed, you’ll get used to controlling the bike all the time with light, unobtrusive movements. By keeping your balance, you can ride serious obstacles at higher speeds.
• Lift your elbows. Your body will automatically bend, into a more aggressive, springy position and your head will be strictly above the axis of the handlebar tube. Your body will cushion the bumps and you’ll gain the ability to quickly match your cornering forces. You just have to keep your elbows slightly elevated at all times.
• Fewer unnecessary movements. Stay focused. Nodding your head slightly or swinging your shoulders slightly is not forcing yourself to pedal rhythmically, but you are wasting your energy! It’s better to concentrate on the rhythm of your breathing; this will help keep your pedaling pace steady.
• Spin. In 15 seconds your knee will go up 20 times. This corresponds to a pedaling rate of 80 revolutions per minute. Remember this feeling and try to maintain this rate, checking periodically with a stopwatch or bike computer. Pedaling slowly takes more effort. It takes more stamina to pedal at high speeds.
• Pedal efficiently. Properly pedal at 80 RPM, expending as little effort as possible. “Shuffle” backward, as if rounding a turn with each pedal. At the top of the turn, push your foot forward. Don’t spread your knees apart.
• Relax your shoulders on the lift. The main thing is to resist the urge to tense your torso when you feel every muscle in your legs tense. The right thing to do would be to concentrate on the smoothness of the legs, not wasting energy by straining your shoulders and arms.
• Make better use of the gears. Change gears immediately to keep a constant frequency of pedaling, rather than adapting to your chosen gear. Look ahead, read the terrain, and shift the chain to a smaller sprocket long before the others start “ripping the chains” in the steep climb just to keep from falling off to the side.
• Breathe. You won’t have trouble exhaling more intensely. In return, your lungs will swallow more fresh air. When facing hard landings or struggling for traction on a steep climb – keep breathing rhythmically. Your legs noticeably lose strength when you “catch your breath” out of fear.

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Women’s bicycle: what are the benefits of regular exercise for the figure

Losing weight on the bike depends on multiple factors:

body weight;
speed of movement;
The model of the bicycle.

To surprise everyone with the beauty and tightness of your calves it is worth moving up at top speed. Such regular workouts will allow you to wear beautiful dresses without any problems. Since cycling improves the metabolic processes in the whole body, the calories are lost not only during the ride. This process continues for 8 hours, after the end of the workout. Women’s bicycle also allows you to become the happy owner of a beautiful and strong back, which will allow you to spend a long time without feeling pain, sitting at the computer.

If you buy a women’s bicycle and ride it regularly, the muscles on the body will be pumped up at the same time, which means the body will look harmonious and beautiful; Burning calories on a bicycle ensures that you will not gain them for a long period of time.

If the goal is to lose weight in a short period of time, you should not give your body too much strain right away. Abrupt abandonment of your habitual lifestyle, bad habits, the transition to a healthy diet can cause a universal protest of your body. As a result, you will get only acute fatigue and a complete unwillingness to exercise further.

For best results, it is important to follow a balanced diet. It is worth to fill it with healthy vegetables, grains and fruits.

The ladies’ bike has these advantages, compared to other models:

light weight;
the ability to go anywhere;
the presence of a single front shock absorber;
the ability to choose your own model, because there’s so much variation;
low cost.

Women’s bicycle in its design takes into account, the peculiarities of the structure of the female body. Therefore, such models, as a rule, are equipped with a wider seat and chain protection, not to grab a long dress and so on.

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Obesity and weight control
Riding a bicycle is a good way to control or lose weight because it increases your metabolic rate, builds muscle mass and burns fat. If you are trying to lose weight, cycling should be combined with a healthy eating plan. Riding a bike is a comfortable form of exercise, and you can vary the time and intensity – it can be built up slowly and varied to suit your needs.

Studies show that you should burn at least 8,400 kilojoules (about 2,000 calories) per week with exercise. Sustained cycling burns about 1,200 kilojoules (about 300 calories) per hour.

If you bike twice a day, the kilojoules burned accumulate quickly. British studies show that a half-hour bike ride every day burns nearly five kilograms of fat over the course of a year.

Cardiovascular disease and cycling
Cardiovascular diseases include stroke, high blood pressure and heart attack. Regular cycling stimulates and improves your heart, lungs and circulation, reducing your risk of cardiovascular disease.

Riding a bicycle strengthens your heart muscles, lowers your resting heart rate and lowers your blood fat levels. Studies also show that people who bike to work are two to three times less exposed to pollution than those who ride a car, so their lung function improves. A Danish study conducted over 14 years involving 30,000 people between the ages of 20 and 93 showed that cycling regularly protects people from heart disease.

Cancer and cycling
Many researchers have studied the relationship between exercise and cancer, especially colon and breast cancer. Studies have shown that if you ride a bicycle, your chances of colon cancer decrease. Some evidence suggests that cycling regularly reduces the risk of breast cancer.

Diabetes and cycling
The incidence of type 2 diabetes is increasing and is a serious public health concern. Lack of physical activity is thought to be the main reason why people develop the condition. A large-scale study in Finland found that people who ride a bicycle for more than 30 minutes a day have a 40% lower risk of developing diabetes.

Bone injuries, arthritis and cycling
Riding a bicycle improves strength, balance and coordination. It can also help prevent falls and fractures. Riding a bicycle is an ideal form of exercise if you have osteoarthritis because it is a low-impact exercise that puts little stress on your joints.

Riding a bike doesn’t help specifically with osteoporosis (a disease that leads to thinning bones) because it’s not a weight-bearing exercise.

Mental illnesses and cycling
Mental disorders such as depression, stress and anxiety can be reduced with regular cycling. This is due to the effect of the exercise itself and the pleasure that cycling can bring.

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The low fit is used in the most important moments of the race or in high speed races when the least resistance to the oncoming airflow is required. The position of the torso, arms, legs and head, the profile of the back are aimed at creating an elastic closed contour formed by the rider together with the bike. The pelvis is rigidly fixed in the saddle, the sway of the bicycle in transverse directions is negligible. The efficiency of the entire system tends to be at its highest.

Average landing is practiced at low speeds, when the rider can afford a small rest to the muscles of the back, neck, arms. This landing is most effective on climbs and descents. On ascents the speeds are usually low, so the resistance to the air flow is minimal and the increased oxygen consumption requires relaxing the chest muscles and ensuring freer breathing. On descents the average landing improves maneuverability, increases visibility, allows to get a short rest.

The high landing is characterized by the fact that the rider’s position becomes almost vertical, it is practiced when riding at low speeds in training, in periods of slack fighting in races or in extreme situations. The primary importance here is primarily the ability to make a maneuver and keep the bike from skidding.

Type of landing is not a constant for a rider, the landing is determined by race conditions: speed, rider’s position in the group, the need to make a quick maneuver, the acuteness of the struggle in the race. By landing a rider can save energy to reduce resistance to the air flow or give a rest to tense muscles. It all depends on the specific situation.

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Track Bikes

Track bikes are similar to road bikes, but they are noticeably lighter than road bikes. Road racing bikes can vary in weight depending on the construction materials used, but they usually weigh about 9 kg. Mass same track racing bikes, devoid of brakes, derailleurs and other minor units and parts, can be as little as 7 kg In order to reduce weight on them is not put a number of equipment – the brakes, derailleurs. It is impossible to stop spinning while riding, so braking a track bike is a few laps around the track with a gradual deceleration. There is no other way. Track bikes in addition to low weight have excellent aerodynamics and downforce. Therefore, a track bike has a minimum number of components. To increase inertia and improve aerodynamics often do not use spokes – the wheel is tightly closed with carbon. Straps are used on the pedals and the foot is strapped to the pedal while riding, in such a way that it becomes impossible to release by a simple movement of the foot. This is done so that the cyclist does not lose speed on the track or get injured.

The main types of track racing

There are many types of races: time race (Git from the spot), sprint, individual pursuit, team pursuit, points race, madison, keirin, Olympic sprint, scratch, tandem, leaderboard race, elimination race, 6-day races.

Race against time (Git from the spot) (1 km for men and 500 m for women) – the race of one racer for time. His task is to reach maximum speed as fast as possible and try to keep it to the finish line. Git does not require any tactics – only strength and technique. Winners of races are often separated by fractions of a thousandth of a second.

Sprint (200 m). The total length of the distance – 1 km, but in the set-off go only the final 200 meters. Having started simultaneously, the two racers strive to occupy the most advantageous position for the finish sprint. The second position is more preferable as it enables an opponent to unexpectedly “add” and surge ahead. During tactical maneuvers the athletes use the whole width of the track. Often they stop and, balancing on the spot, conduct a tactical struggle. The sprint competition starts with a qualification round and is followed by a knock-out system. The best qualification time is paired with the slowest competitor, the second fastest with the penultimate competitor, etc. The winner of two heats passes to the next stage of competitions (in case of a draw to determine the winner there is a third additional heat).

Individual pursuit race (4 km – men, 3 km – women). Two racers start simultaneously on opposite sides of the track. The race is won by the one who manages to catch up with an opponent or the first to finish (if the racers have the same time, the athlete who was fastest in the final lap wins). As in the sprint, the competition in this type of program begins with qualifying heats, followed by a knock-out. The pursuit race requires endurance, fine-tuned technique, concentration, mental toughness and tactical calculation. Some athletes aim to gain an immediate advantage through a strong start and then retain it throughout the race, while others, on the contrary, rely on the finishing spurt.

The team pursuit (4 km) is only for the men’s teams (4 competitors each). Total time is recorded at the moment when the front wheel of the third team cyclist crosses the finish line (the team can also achieve early victory – if it manages to overtake an opponent: the third of its riders must catch up with the third rider of the other team). Partners go in a tight group – literally a few centimeters behind each other. Proper tactics and distribution of duties determines a lot. Often one of the riders “drives” the team, and shortly before the finish skips ahead partners who have saved more strength for the finishing spurt.

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