Cool Biking Zone

The Benefits Of Customized Golf Clubs

2012-02-10T14:25:18Z

There are an infinite number of excuses in golf for hitting a bad shot, but few sound more irrational than blaming your clubs. But in some cases, blaming a bad shot on your clubs may not be ridiculous at all. Having your clubs fitted specifically for your own swing can have a massive impact on your game. If your clubs aren’t fitted to your personal specifications, you could well be sacrificing critical elements of your swing to make up for it.

For an example of how big a part clubs play in your game, just take a look back at Phil Mickelson’s win in the Masters this year. He basically had two different drivers in his bag, one which produced a draw and the other which produced a fade. And he didn’t change his swing at all.

Now I can’t really say that there is a set list of benefits to getting your shafts properly fitted, but if you think about it, no two people’s swing is exactly the same. So if you are using equipment that is set up for somebody else, then you are going to be sacrificing your own swing in an effort to make the equipment work.

Obviously this is backwards to the way things are meant to be. In the ideal situation, your equipment should complement your swing. Then any problems associated with your shots can be easily targeted as physical problems and fixed more quickly.

Seeing as club fitting has become so crucial these days, most golfing facilities will be able to help you out with a fitting session, which usually only costs around $100 (depending on where you are).

One of the most important aspects to consider is lie angle, which can relate to the length of the shaft too. It is said that if the lie angle is out by just a few degrees, then your shots could land as far as 40yards either side of where you were aiming.

Other things they will measure are clubhead speed, launch angle, club lie angle, ball contact position and plenty more (again depending on where you get the fitting done).

So if you are looking for a new set of clubs, before you make any quick decisions, it’s definitely best to get yourself fitted to begin with, saving all the hassles later on. Or if there are so many problems with your shots that you really don’t know where to start, then I’d definitely recommend to look at getting some properly fitted clubs first.

–About–

By Matthew Roberts – Matthew Roberts is the creator/author of The Golf Files. It’s a FREE weekly golf newsletter shaped by the readers, and includes a range of articles on all sorts of interesting golf topics. Feel free to check it out at http://www.TheGolfFiles.com/

Source: Cool Biking Zone – Your source for great cycling, sports and fitness articles!

Originally posted 2007-01-10 07:45:27.

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Increase your training intensity – negative repetitions

2012-02-07T13:52:18Z

You can only build muscle tissue if you can generate progressively stronger muscular contractions, so this calls for an emphasis on finding ways to increase exercise intensity. This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscular growth.

In an earlier article I outlined the ways in which you can intensify your training. Here we’ll focus on the role that negative repetitions have to play in intensifying the training effect.

At the most basic level, human muscles have three types of strength:

Positive strength – the ability to raise a weight.
Static strength – the ability to hold a weight.
Negative strength – the ability to lower a weight.

Many bodybuilders concentrate primarily on their muscles’ positive and static strength but equal focus should be given to negative strength, or lowering the weight, if true muscle failure is to be achieved. You can emphasize this aspect of training by completing a set of negative reps after reaching positive failure.

You’ll need one or two partners to lift the weight to the top position so that you can lower it under your own control. Once you can no longer control the descent, the set ends. Take special care with leg exercises and avoid negative squats to protect the knees.

Beginners should not attempt negative reps while intermediate and advanced bodybuilders can be imaginative in how they incorporate negative reps into their training programs.

–About–

By Richard Mitchell - Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

Source: Cool Biking Zone – Your source for great cycling, sports and fitness articles!

Originally posted 2007-01-01 23:51:27.

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Working Out Very Important For Your Health

2012-02-04T13:45:01Z

By: David Fishman

You may have goals in mind of what you would like to achieve with a training routine. Most of the time, people who train hit plateaus because people rarely change their training variables over time. All people who train and work out will eventually hit a plateau, you need to work through this and keep training. Sometimes when working out you start to feel that it is not working anymore and you feel stale, well there is a way to start making progress on your workouts again, it is call unilateral training and it is the perfect way to help to build muscle and increase your workout training. No supplement will help you if you are not training and dieting correctly.

Weight training is of great importance in this context, which enables the body to absorb more nutrients from the food by increasing the amount of hormones your body receives and increasing the mass of the muscles. To gain weight just follow this simple formula, by eating more calories than you burn you will gain weight.
It’s important that you use a training program that is designed to help you gain weight and build muscle. When lifting weights you want to build more muscle, the only way to do this is to move in the direction of lifting heavier weights.

Make sure that you eat enough protein. Protein is made up of amino acids, the building blocks of muscle. The body then requires more protein in order to repair the damage. Instead of doing many reps to burn calories and create muscle with lighter weights, you should take time to tear the muscles which are made of fibers apart, which will then intern build more muscle when receiving protein and will increase your strength.

While it is definitely possible to both lose fat and gain muscle at the same time, in my experience, the best results comes from concentrating on one major goal at a time. Everyone who trains dreams of one thing and one thing only, the ability to lose as much fat as possible and to build as much muscle as possible in the shortest amount of time.

There are many exercises you can do without machines. One of the big factors that many talk about when searching for the correct ways to gain weight and build muscle is the type of exercises selected for each muscle group.

You train like crazy and never build muscle. Train no more than three times per week. Do 2-3 easy warm up sets to get the blood flowing. Resting four minutes between sets increases recycling ability to 90 percent. Warming up is very important when working out, just like a professional baseball pitcher needs to throw a ball around to warm up his arm before throwing the ball fast and hard, so before lifting do some reps with light weight before lifting the heavy weights.

One of the most important points is to be consistent in what every type of weight loss, training program you choose.

–About–

By: David Fishman – David Marc Fishman is the owner of www.tipsquad.com. The new how to via video. Try out the new online auction website.

Source: Cool Biking Zone – Your source for great cycling, sports and fitness articles!

Originally posted 2007-02-04 13:51:28.

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Increase your training intensity – training to failure

2012-02-01T13:38:15Z

In an earlier article I outlined the ways in which you can intensify your training. Here we’ll focus on the role that training to failure has to play in intensifying the training effect.

Anything less than maximum effort will reduce the effectiveness of your muscle building workout. The only way to force an optimal reaction in any muscle is to train it to failure – in other words, no matter how much effort you put in you are simply incapable of completing one more rep of a given exercise.

Too many people seem to finish a set when they reach a certain number of reps, but the body will only show significant change if you ask it to do something extra. Only by passing through the break-over point of momentary muscle failure will you stimulate the muscle to grow.

Anyone starting out on their bodybuilding career should not attempt this method of training as it could lead to serious injury. Spend several months perfecting exercise form and conditioning the body to lift heavier weights before gradually introducing training to failure.

–About–

By Richard Mitchell – Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

Source: Cool Biking Zone - Your source for great cycling, sports and fitness articles!

Originally posted 2007-01-01 23:25:53.

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Learning More About Lowrider Bikes

2012-01-29T13:30:03Z

By Alastair Hamilton

Article that tells about the main attraction of Lowrider bikes, with the new trends in low riders, also related to Cruiser or Beach Cruiser style bikes.

A low rider bike is also known as chopper bicycle and is a highly customized bike. It is a very popular bike and its styling is inspired by both low rider cars and chopper motorcycles (that’s how the name comes). Bikers take it as a pride to ride a low rider bike. They have long, curved banana seat with a sissy bar and long upward-swept handlebars known as apehangers.

Who Ride These Bikes:

Low rider bike is not just a bike; it represents an urban culture of those people who want to be a part of it. These bikes are preferred for the fact that people ride them to relax themselves after a long day work. As a result, you will see a large number of such bikes over the weekends or public holidays, when a lot of people take them out for enjoyment and refreshment. These bikes are made in such a way so that it keeps a low profile.

It’s not just the boys who like to ride low riders; ladies also love to take a ride on low riders. Girls are often attracted towards these beautiful low riders and form a substantial percentage of total riders riding low riding bikes.

Main Attraction of Low Rider Bikes:

It can be personalized in any imaginable way for instance the frames can be twisted, wheels, spokes, peddlers can be painted etc.
The suspension fitted can be either Air Bag suspension or Hydraulic suspension, which allows the rider to alter the ride hide at will.
The most interesting aspect of low rider is its capability to fit sound system, boom boxes, I-pod, mobile phone and even the neon lights.

Latest Information about Low Rider Bikes:

The best selling bikes are: 20-inch original w/logo Low rider Bike w/Bent Fork and 20-inch classic Low rider Bike. The stock bicycles are mostly popular among makers of low riders and the most popular of these are:

American produced- Schwinn Stingray.
British produced- Raleigh Chopper.

The new trends in low rider bikes are also related to Cruiser or Beach Cruiser style bikes.

–About–

By Alastair Hamilton - Alastair Hamilton is a syndicated editor of http://www.bikecyclingreviews.com .If you would like more information on this topic please checkout his website at lowrider bikes

Source: Cool Biking Zone – Your source for great cycling, sports and fitness articles!

Originally posted 2007-01-21 04:05:17.

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Mountain Bikes and Tire Pressure

2012-01-26T13:26:12Z

By Andrew Caxton

Tire pressure is a very important facet of riding any kind of bike, including mountain bikes. By learning how to set the tire pressure, you can give yourself more control and help to make the ride down the mountain smoother. If the tire pressure is too low, then you will find that it is much harder to cycle and it can increase the chance of a flat, too. Tire pressure that is too high can make your ride very bumpy and out of control, as well.

Tire pressure can vary from person to person, because it is dependent upon the personal preference of the bicycler, the tire’s condition, and the terrain that you will be riding on. The tire pressure can be easily modified simply by using a high quality pump on the tires. A tire pressure gauge is also an essential part of keeping your tires at the optimum pressure.

The manufacturer of the tire will have a recommended tire pressure for your particular tires and this is where you can start. You can then adjust the tire pressure as needed from there. It is best to use the same tire pressure gauge and pump when you check your tires, because you may get different readings depending upon the tire pressure gauge that you choose.

A good rule of thumb is to start with a higher tire pressure for your bike. This means that you want to be around 40-50 psi (3-3.5 bar), and then lower the tire pressure a little at a time to find which tire pressure is best for your particular bike, terrain, and yourself. If you are a little heavier, then you will want to use a higher tire pressure for sure.

Taking a test bike ride is the best way to check the tire pressure. You will want to notice how the tire behaves, how it rides on the terrain, how it slides down the mountain, and how it hooks in the corners. If you have too much tire pressure, then drop it in increments of 5 psi in both tires. If the bike gains grip and is more stable at this tire pressure, then you will want to keep it at this standard pressure. If not, then you will continue dropping the tire pressure in small increments and redoing the test until your bike rides the way you want and need it to.

If you want to determine the lowest possible tire pressure, then gradually decrease the tire pressure until you see how it feels when you ride on almost flat tires. This will help you to learn how it feels so that you can keep your tubes from getting damaged.

If your mountain bike tires are tubeless, then you will want to stay with a lower tire pressure. The advised tire pressure for tubeless tires is between 30 and 40 psi. This is because tubeless tires experience fewer pinch flats and even rim contact occasionally is okay. This is why you can ride on tires with a much lower tire pressure than normal. If the tire pressure is too low, you will find that if you are cornering hard that the tire will roll under the rim.

Another thing that you need to be on the lookout for is rolling resistance. The increased rolling resistance will take more effort, but it will offer you greater control and better traction to allow you to climb easier. For racers who race cross-country, they would rather have a more efficient bike versus greater control, so you have to take into consideration what kind of biking that you will be doing.

Using your hand to squeeze the tire will help you determine what the right tire pressure feels like so that you do not have to rely so much on the tire pressure gauge.

Mountain Bike Tire Pressure Tips

Click here to view the embedded video.

–About–

By Andrew Caxton - Andrew Caxton is a consultant who writes on many consumer topics like cycling shoes and bicycle accessories for http://www.bikecyclingreviews.com A website with tips on mountain bikes, amongst many related topics.

Source: Cool Biking Zone – Your source for great cycling, sports and fitness articles!

Originally posted 2009-02-01 20:10:13.

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Cycling Shoes

2012-01-23T13:14:08Z

By Daniel Lilly

I can remember my first pair of cycling shoes. They were a pair of New Balance that I got on a sale at my local bike shop. The colors were green, black and gray. The soles were made from plastic. I don’t remember now how much they cost but it probably was not much.

Those shoes were good at the time. For a beginner, they served their purpose and they did it well.

At the time I did not know the difference between some of the fancier models and what I had. I knew about Time, Sidi and some of the other expensive models. I did not know what made them different/better besides the name.

Since then I have come to realize that the stiffness of the sole converts into energy to the pedals. I probably lost a good amount of my pedaling energy due to my plastic soles. They were stiff plastic yet they would still flex under intensive pedaling strain.

Another key factor in cycling shoes is the amount of airflow that your shoes let in. When your feet get hot they start to fatigue. The hotter they get the faster they fatigue. So to prevent or delay the fatiguing process, airflow is essential.

For a beginner, the type of shoes you get is not as critical. You should really start considering these features when you want to get more out of cycling.

If you are riding in many races a year, or wanting to, this would be the time to consider your present shoe condition.

Another thing to consider in shoes is their weight. When you get to the higher levels of the cycling echelon, weight becomes more of a priority.

The last part of the cycling shoe that should be addressed is the fit. What I mean by this is how well it hugs your foot. Does the shoe fit like a surgical glove, nice and snug, or like an old sock that has lost its elasticity?

Looking back on my first pair of shoes, they were not the surgical glove fit. They would slip on my heel on occasion. I would tighten the straps as best I could yet they still did not fit into the surgical glove category of snugness.

So when you’re out looking for shoes remember these points and you should get a great riding shoe for your needs.

– About–

By Daniel Lilly – http://www.mycyclingsource.com/cycling-shoes.html – a more in-depth look at sole types and some of the other features covered in this article.

Source: Cool Biking Zone – Your source for great cycling, sports and fitness articles!

Originally posted 2008-11-11 17:00:59.

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How to Buy a Used Bike

2012-01-20T13:06:21Z

By Rick C Kern

Lets start with a goal to Buy-A Used-Bike Cheap First you need to become very knowledgeable about what you want. Looking at New Bicycles will educate you about what type of bike you want and what is available. Test ride and learn as much as you can about new bikes to help you Buy-A Used-Bike cheaply.

Visit Bicycle Shops and look at New bikes If you get the opportunity to visit a couple of shops this will definitely add to your knowledge. Then when you test ride a used bike you will know if it rides like it should. This will also help you to judge value.

The Bicycle industry is broken into several Main Brands and then also several second Tier brands. The Top Tier Brands in my opinion:

Trek, Gary Fisher, Giant, Specialized, Cannondale, Raleigh, Diamond Back. These Brands tend to hold their value a little better in the used bike Market. From testing bikes at your local bicycle shop you will find what they sell. The bikes sold by the local dealers will probably have a little more local value.

Depreciating Factors Age and Condition Was it a $600 bike or was it a $1500 bike when it was new. How old is the bike? A ten year old $1200 used bike in like new condition is still probably worth only $200-$400. The person selling the used bike will often inflate what they paid for it. Ask to look at the purchase receipt if they still have it. The receipt will also tell you the age.

What Condition is the Used Bike in?
The first thing I check on a used bike is the overall look. Does the bike look like it has been stored outside? Is it rusty? What condition is the chain in? What condition are the tires in? Are there bald or near bald spots and or cracks from aging? Has the bike been ridden hard? Yes to any of these questions and I’m moving on.There are a lot of bikes that are purchased and ridden for a summer or two and then left in the basement or garage. What we are looking for is a really nice condition bike—Search and you will find.
What Condition are the Wheels in?
See if the wheels are round and true. Pick up the back of the bike and slowly spin the wheel forward. Pay attention to how it spins–does it rub the brakes? Does the rim have any flat spots in it? How easy does it roll? Now do this with the front wheel. While we are playing with the wheels check to see that the brakes are working well. How warn are the brake shoes?
What Condition is the Drive Train in?
Now lets check out the drive train. I would slowly spin the cranks backwards and look for bends or a wobble in the cranks and chain rings. Is the crank bearing loose?
Now lets take a test ride.
Check the tire pressure before you ride it. Do the shifters work properly. Does the chain rub in high gear? Does the shifter shift down to low gear? Does the bike ride as well as the new one you test rode? Under heavy acceleration do the cranks creak? Is there a click in the drive train?
Does the Bike Fit You?
From testing new bikes you should know what bike size range fits you for the type of riding you are looking to do.Lets Talk Value. You have to determine the approximate original Retail price of the bike. I would start by dividing that by 2. That is the maximum I would pay for a used bike in Brand New Condition. If it is beat up or rusty I would move on. There are a lot of nearly new used bikes for sale cheap. Many people will try to sell a used bike for way more than it is worth.
Negotiations!
Make them commit. Be friendly but make them tell you what they want for it. I have been blown away sometimes as to how little or how much people want. If they are wanting way to much be friendly but say thank you I am not able to pay that much. Give them your card or write your name and phone number. Tell them you would be willing to give it a nice home but this is more the range I am looking to pay. The key here is to not alienate them. Be Nice. Bicycles are one of those items that people just have to get rid of sometimes. Sometimes you will get a call. I have a friend who got a beautiful old Porsche 911 for half what it was worth using this exact technique. I bought a bike last month for $200 and sold it last week for $450. He who speaks first is at the mercy of the negotiator.Remember we are looking for a Great deal on a used bike. If you pay much more than 1/2 of new price you are probably better off buying from a Bike shop because they usually have a good warrantee and free tune-ups that go along with the new bike.
Stolen Bikes.
You need to be very careful you are not buying a stolen bike. If the seller has his original papers–awesome. Ask to see his sales receipt. I will not buy any used bike I am not certain is not stolen. Happy searching.
Used Bikes on EBAY
Ebay is a whole new can of honey/worms. Yes there are many good deals on Ebay. It is the best venue for selling and or buying for the educated buyer. BE CAREFUL!! There are many items described as like new that have been ridden hard. A friend of mine spent a lot of money on a bike that needed several hundred dollars worth of work to get ride able. It was a Yeti and he checked the new price on the bike and the new price for all the components. It added up to over $2500. He got the bike and all the parts were what they said they were but the bike had been ridden really hard. He paid $1100 for it and it never worked right.Also the shipping cost on a bike can be high because they ship as oversize 2 by UPS. Many bikes get damaged during shipping. You must be getting a SUPER deal to buy through Ebay and still risk not having seen and checked the condition. Be sure to get the price to ship the bike before you bid on it.
EBAY Feedback Good Feedback is the key to Ebay. If the seller has at least 20 positives and great overall rating you can probably trust them. I have sold thousands of items on Ebay and sometimes I have done real well and sometimes my buyer has done real well. The higher the price of the item I am buying the higher the number of positive feedback I want. If the item is over $600 I want at least 50 positives.

How to Buy a Used Bike Summary.
Start by figuring out what kind of bike you want. Check out new Bikes to be able to better gauge value and figure what size you should ride. Rust, bent wheels, clicking drive trains, loose bearings, tire rot, any kind of abuse move on. Screaming deals are out there if you persist. Negotiate.

Bicycle Tips & Maintenance – How to Buy a Used Bike

Click here to view the embedded video.

–About–

By Rick Kern – Rick Kern, 30 Year Bicycle Industry Veteran More Bike Articles from Bicycle Hangar Missoula, Montana, Zbikenut articles about Bicycles and eBay.

Source: Cool Biking Zone – Your source for great cycling, sports and fitness articles!

Originally posted 2009-06-21 10:18:43.

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Chest exercises for beginning bodybuilders

2012-01-17T12:50:46Z

The chest area is one of the easist muscle groups for beginning bodybuilders to strengthen and develop. It consists of a large muscle (pectoralis major) to either side of the breastbone and a smaller muscle (pectoralis minor) underneath. The pecs are relatively easy to develop in the early stages simply because they can be trained intensively although care needs to be taken to work them from different angles to ensure full development.

For beginners, three safe but effective exercises are recommended:

Incline dumbbell press
3 sets of 10-15 reps. When you feel comfortable with the mechanics involved in this exercise you can move on to using a barbell instead, remembering to maintain proper form.
Incline dumbbell flyes
3 sets of 10-15 reps. Done properly, this exercise is good for inner and outer pecs.
Push-ups
3 sets of 10-15 reps. Keep your body straight from head to knees and lower your body until your arms form right angles. Done properly, the old fashioned push-up still offers benefits to the chest muscles.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your chest exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs
Day 2: Hamstrings, Shoulders, Abs
Day 3: Quads, Forearms, Calves
Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.

–About–

Source: Cool Biking Zone – Your source for great cycling, sports and fitness articles!

Originally posted 2007-01-02 02:30:04.

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Quick Tune-Up For Spring Bicycle Riding

2012-01-13T07:35:44Z

By Kathryn Mosely

For those of us who put our bikes away for the winter, the time has come to dust them off and get ready to ride. When bringing a bike out of storage, a mini tune-up is necessary. Pay special attention to the following four areas: chain, derailleur components, brakes, and wheels.

Chain
If you have been using an oil-based lubricant, consider switching to a wax-based product. The only advantage to an oil-based lubricant is that it needs to be applied less frequently, but in every other way, wax-based is superior. For instance, oil collects trail dust and other things abrasive to the chain, whereas wax sheds abrasives. A recommended wax-based lube is White Lightning.

If you’ve been using oil-based chain lube, whether you want to switch to wax or not, you should remove the chain and clean it with a solvent to degrease it before adding fresh lubricant. Depending on your typical riding conditions, using a solvent to degrease the chain needs to be done once a year at a minimum.

Derailleur Components
Lubricate the pivot points using a good petroleum-based lube. I use Tri-Flow. Next, lubricate and adjust the derailleur cables, which might have stretched over the winter. Adjust so that shifting is crisp.

Brakes
Again, lubricate the cables. Use either petroleum- or wax-based lube depending on how dusty the expected typical riding conditions will be. Adjust the cables, which might also have stretched over the winter.

Check the pads: is there plenty of rubber; do the pads hit the rims evenly? If using fluid-actuated disc brakes, check the brake fluid level in the reservoir.

Wheels
Spin the wheel slowly checking for true. The wheel should not wobble at all. If it wobbles a little bit and you have the tools and skill, you can make minor adjustments using a spoke wrench. But if there is substantial wobbling, take the wheel to a shop and have a professional true the wheel.

Check tire pressure, which is bound to be low after a winter of storage. Inflate to the manufacturers recommendations that are stamped on the tire.

Now give the bike a once-over. Is the seat adjustment still a good fit? Is there excess play or tightness in the bearings of the wheels, crank, pedals, and headset? Also, for full-suspension bikes, check the suspension joints.

From this once-over, you will be able to determine whether it is time for a major tune-up. This could range from a few adjustments to cleaning and/or replacement of some parts. Opinions differ on how often a major tune-up is needed. It depends on how much you ride, and how much maintenance you perform yourself.

Whether you do the major tune-up yourself or take the bike to a reputable bicycle shop, every now and then the following maintenance is necessary for optimal performance and safety: repacking bearings and adjusting wheel axles, headset, crankset and pedals; replacing cables; truing the wheels; making overall adjustments, such as to the derailleur and brakes.

The basic four steps to bike tuneups with Eric Carter

Click here to view the embedded video.

–About–

By Kathryn Mosely - Kathryn Mosely, personal trainer and bicycling enthusiast, has written extensively on subjects related to recreational sports. For inspiration and insight, visit Acer Bike and Alta Fitness – for a world of bike information.

Source: Cool Biking Zone – Your source for great cycling, sports and fitness articles!

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Bicycle Vacation Ideas

2012-01-13T07:18:10Z

By Jillian Scheeler

Bicycle tours and touring bike tips

Pass on gas this summer and hop on your bike instead of into your car. Summer is the perfect time to head out on the open road and with the high price of gas; cycling is a great travel alternative and a great gas saving tip. Obviously, biking from place to place is not for everyone. From cycling enthusiasts with padded shorts to amateur cyclists with an interest, there are plenty of ways to hit the open road without paying a gasload. Why not turn your bike into your vacation vehicle and save money on gas? Touring bike tips

Never traveled by bike? No need to worry, there are multiple organizations that offer courses aimed at educating cyclists on how to travel by bike and other touring bike tips. Escape Adventures offers over 20 mountain bike tour adventures in 10 states and Canada and 13 road cycling tours in 11 states.

Also, Adventure Cycling offers introductory courses taught by trained and passionate instructors for both road bike and mountain bike travel. If you’d like to take a bicycle vacation in the company of more experienced riders, you can take a supported tour where the food is catered and your gear is carried. All you have to do is ride your bike along beautiful roads and paths – and past those gas stations.

Want to head out on the open road alone? Take advantage of the Cyclist’s Yellow Pages (CYP), the top international guide to bicycle trips, gear and tour companies. It is prepared and updated annually by Adventure Cycling for the most current cycling information. There also are tons of cycling sites and forums out there. Here are just a few: The National Bicycle Tour Directors Association, which lists bike tours of three days or longer; Bike Forums, to participate in bicycling discussions and cycling blogs at Cycle-licious.

Would you like more information on bicycle vacations – try contacting your local bicycle group. A great place to find the group nearest you is www.thunderheadalliance.org/links.

Also, you can get tips on no-gas bike riding from the League of American Bicyclists. Last, who would know more about nearby riding opportunities than your local independent bicycle dealer? To track down dealers near you, go to the National Bicycle Dealers Association.

Worried about transporting a bike during your road trip? Consider getting Bike In A Bag’s new touring bike.

Just to point out the obvious, biking your way from place to place won’t necessarily be cheaper or the best gas saving tip if you don’t currently own a bike and the gear to go with it. On the up side, buying a bike and using it (even if you drive from town to town and use bikes to get around once you’re there) will eliminate the need for post-vacation diet and crazed workout sessions. You might even come back looking and feeling better than you did when you left and plus you’ll be saving the environment and saving gas money

–About–

By Jillian Scheeler - Jillian Scheeler is a spontaneous road-tripper and avid writer working on assignment for http://TravelPost.com – The Premier Source for Unbiased Hotel Reviews and Ratings. This article can be reprinted freely as long as all links remain active.

Source: Cool Biking Zone – Your source for great cycling, sports and fitness articles!

Originally posted 2007-01-21 03:09:17.

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Simple Bicycle Tire Sizes Buying Guide

2012-01-13T07:19:44Z

By Jens Peter Jensen

In buying replacement tires for your bicycle, it is very important that you know about your options when it comes to bicycle tire sizes. There are many factors to consider aside from the bicycle tire sizes, such as the type, durability and brand. At the end of it all, you would want the right fit for your vehicle and for your frequent style in terms of riding such.

Different Tires for Different Bikes
The standard bikes that are used by adults, such as hybrids and mountain bikes have tires that measure 26 to 27 inches in terms of the outside diameter. BMX typically uses bike tires that measure 20 inches. Racing bikes, on the other hand, measure the tire sizes in metric. The most common bicycle tire sizes for the road or racing types of vehicle is 650 mm or 700 mm.

The width is also very important in measuring the kind of bicycle tire sizes that you need. For the hybrids and mountain bikes, the typical measurement that would include the width is 26 x 1.5 inches. In this case, 26 is the diameter and 1.5 is the width. Road bikes commonly measure 700 x 23 mm. These vehicles are fit for racing and high speed mode of riding that is why the width is slimmer than the other kinds of bike tires. For beach cruiser bikes with balloon tires, the most common measurement is 26 x 2.125 inches.

Strength
If you don’t have much experience in many types of bicycle tire sizes, you need to get other people’s view and feedback about the materials that they have already tried. There are many brands that cater to this need, and all these specialize on certain aspects. You have to make sure that you will be getting something that can withstand the kind of roads where you frequently use the bike. There are even some models that you can avail with extra features and added reinforcement to make the tires resistant to punctures.

About the Tread
You have to be specific in choosing the kind of tread that you want for any bicycle tire sizes. For mountain bikes, you have to look for treads that are knobby. These will help the bike trail through wet and muddy paths. If you are using race bikes, you have to get tires with smooth treads that have minimal contact with the ground. The smooth tread pattern is best suited for everyday use, especially if you are often riding the bike on pavements.

In buying tires for your bikes, you have to know exactly what type do you need and which will best suit the kind of riding that you do often.

–About–

By Jens Peter Jensen – Please click these links if you want to read bicycle tire size chart or if you need more information about how to build a BMX bike.

Source: Cool Biking Zone – Your source for great cycling, sports and fitness articles!

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Basic Bicycle Maintenance and Repair

2011-08-17T08:05:05Z

By David Lidor

Basic bicycle maintenance can be done right at your backyard or at your garage. By doing the tasks of bicycle repair and bicycle maintenance you will not only save money and time, but you will also enjoy a relaxing activity, and, not less important, you will get to know your bicycle.

If you want your bike to have a better performance? Achieving this would be a lot easier if you will follow some elementary procedures that can help improve your bike performance and reduce the need to visit your bicycle shop periodically.

Keep the Chain Clean and Lubricated
Always remember that the bicycle chain and sprockets of the bike play an important role in ensuring a smooth transition for your feet when pedaling. Therefore you should always keep it clean because a dirty chain will slow your bike down and will also wear it down faster. Also make sure you carry all the required tools with you as you ride.

I am using a lightweight oil as a lubricant because motor oils prove to be heavier for my bike.

It is wise to replace the bicycle chain every 1000 miles or so. New bicycle chain is not that expensive and by doing that you can save the need to replace other – more expensive parts.

Have a Regular Brake Pad Inspection
Brake pads are those rubber objects that clamp down the bike rims when you hit your bicycle brakes. By inspecting them, you can easily avoid a potential problem that would require extensive bicycle repair. This basic bicycle maintenance task could help you get smooth bike rides. Just place your bike on a bicycle repair stand and check your bike.

Check for any foreign objects that may be embedded in the brake pads. This is another important aspect of bicycle maintenance that you should never forget. I usually use a knife to scrape off any dust and dirt that I would find in the brake pads. Inspecting this allows me to prevent faster wear and tear of my brake pads. It is also safer for me because it gives the brakes better functioning.
Proper alignment of brake pads You have to make sure that they completely hit the rims, and do not touch the tires or any other part of the bike.
See if the pads are toed in This means that the edge of the pads should touch the rim of the brake first. The rims should squish a little before fully making contact with the brakes. This makes for a smooth riding performance of your bike.

Check the Air Pressure of the Tires
This is the easiest and yet most overlooked bicycle maintenance & repair task that a person can do. I always make sure to check my tire air pressure because of the following reasons.

Rim protection
Longer tire life
Easier pedaling
Lower chances of having a flat tire

Lubricate Brakes and the Derailleur

It is also very important that you lubricate other metal parts of your bike such as the bicycle brakes and derailleur. If you do this basic bicycle maintenance task, your bike would be less susceptible to dust and other foreign objects that might slow down your bike. It is also important that you keep an eye out for the smaller metal parts that are usually called pivot points. These metal parts allow smooth functioning of pedals as well as brakes of your bike.

You will be able to figure out these pivot points by watching your bike in action. By lubricating these parts, you will be able to keep the bicycle functioning well. Then you would not have to go to any repair shop and spend a lot of money on maintenance.

These are just some of the most helpful tips that I can give you when it comes to maintaining the proper functioning of your bicycle. Basic bicycle maintenance is easy to do and should not give you many problems. As a last piece of advice, you should follow this bicycle repair manual and do bicycle maintenance and repair every other day to keep your bicycle in good condition.

Mountain bike Maintenance 101

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–About–

By David Lidor - http://www.bike-riding-guide.com -
http://www.bike-riding-guide.com/basic-bicycle-maintenance.html

Source: Cool Biking Zone – Your source for great cycling, sports and fitness articles!

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How to Fix a Flat Mountain Bike Tire

2011-08-17T08:15:02Z

By Samuel Walker

Okay, so you have a flat tire on your mountain bike. Funny enough, I started riding a bike as a kid, but I learned to fix my car tire long before I learned to fix a bike tire. So don’t be like me; fixing your bike tire is not a complicated procedure and is something anyone should be able to do.

First you will need a few tools such as:

A plastic tire lever
A bicycle tire patch kit
A replacement tube if your current tube turns out to be beyond repair
A hand pump, or a CO2 cartridge
A bike repair stand (optional but helpful)

Your flat tire is actually a good omen. It means that you ride often enough to have finally done damage to your two wheeled vehicle and you are being rewarded by learning to fix your trusty bike. Good job and keep it up.

If you are fixing your tire at home (as opposed to out on the road), prop your bike up on your bike repair stand if you have one. If you are on the road, make sure you are completely off the road and in a safe location. Before you take the wheel off the bike, switch your gears down to your smallest cog and then pop the whole wheel right off. You can let the remaining air out of your wheel by using your hands to squeeze around the tire. Use your hands to pull the tire back away from the rim so to break the seal between your tire and the rim, and now stick your tire lever between the metal rim and your tire and then pull the tire lever all around the rim so that the sides of the tire are no longer held by the rim.

Now with the tire off, look for the stem of your tube which will be inserted into the rim. It may be held in place by a bolt, in which case will need to take the bolt off and pull the tube right out and off the rim.

At this point it is a good idea to take the time to find out whether or not there are any sharp objects in the tire, including rocks that could be inside. You can do this by running your hand inside the tire but do it slowly and be careful so as not to cut yourself on anything.

Okay, now pump some air back into your faulty tube and try to find the leak. You may be able to see the air leaking out, or at least hear it. If not, you can try running your hand over the tube and feel for leaking air. If both these methods fail, then you only have a small puncture and you will need to get a bucket of water and dunk the tube into the bucket and watch for bubbles.

Once you have identified the leak, take your patch kit and read the instructions on how to use it. Follow the instructions accurately so that the patch holds. If the hole is too big to be patched, then just throw the whole tube away and use your new replacement tube.

Blow a little bit of air into your replacement tube or newly patched tube so that it takes shape. This is important so you don’t have it lying flat inside the tire after you put it back and it will allow the tube to be inflated easier.

Now with the bit of air inside the tube, begin putting it inside the tire and around the rim as you previously had it before, including putting the stem back in place. Put your tire back on, and use your hands to tuck the tire’s edges back into the rim, being careful no tubing is sticking out. You will likely need to use the tire lever to help finish the last part of this job.

Lastly, use your CO2 cartridge or a pump to pump air into your tire and your mountain bike is now ready to hit the trails again. Great job! If you feel you need a visual, go to YouTube as there are plenty of real life demos out there to watch.

How To Fix a Flat Tire On Your Mountain Bike

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–About–

By Samuel Walker – Sam Walker has written numerous articles on the positive benefits of outdoor sports, bike repair and quality outdoor tools at Gear Reviews Online and is currently reviewing the Park Tool PCS-10 Repair Stand.

Source: Cool Biking Zone – Your source for great cycling, sports and fitness articles!

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Mountain Bike Sizing Explained

2011-08-16T07:52:35Z

By N W Williamson

Mountain biking can be a wonderful way to stay in shape and enjoy nature. The size of your bike, and whether it properly fits, can make all the difference between a comfortable ride that you enjoy… and one that makes you miserable. How does the size of a bike impact you?

If a mountain bike is too large for you, it can be extremely difficult to handle. Going up hills, making sharp turns, virtually every aspect of mountain biking will be significantly more challenging than with a properly sized bike. The more unwieldy the bike is, in turn, the more likely you are to fall and sustain injuries. This makes proper mountain bike sizing an extremely important aspect when you are selecting a bike.

How can you be sure to have a correctly sized mountain bike? While not exhaustive, the following tips should help you get started. For best results, be sure to consult with your local bike shop.

The first, and arguably most important,
factor to consider is the frame height. If the frame of a bike is too high, it can be very difficult to mount or dismount the bike, not to mention the risk of injury should you slip off of the seat and land on the top bar.

One very common method of ensuring that the frame is the correct size, is to stand straddling the bicycle. Be sure that there is at least two inches clearance above the top bar of the bike and you. This will help ensure that you can properly handle the bike, and reduce the risk of injury.

A second factor to consider is the height of the seat.
Generally speaking, you should have a slight bend in your leg when the pedal is in the bottom position, and your leg is fully extended. If your leg is completely straight when fully extended, this can be very uncomfortable, as your hips will have to tilt back and forth while pedaling. As a rough rule of thumb, when your leg is fully extended downward, your knee and ball of the foot should be in a straight line. This is roughly the appropriate degree of bend that your leg should have.

A third factor, that is commonly overlooked,
is the comfort of the seat itself. Many bikes come with seats that, by default, are not very comfortable. This can cause some people to tilt the seat forward to alleviate the discomfort, which then results in the hips having an undesirable tilt. For the highest degree of comfort, a person’s hips should be perfectly level. To ensure this, the seat needs to be comfortable enough to use at the proper angle.

A fourth factor is the handlebars.
Although handlebars that are tilted forward will result in greater control at high speeds, over a long ride they will be far more uncomfortable than handlebars that are more upright. Therefore, you will need to adjust the handlebars according to your preference and style of riding.

The above tips explain why mountain bike sizing is so important and will help you to properly size a mountain bike to suit your needs. For more assistance, be sure to enlist the help of your local bike shop.

Mountain Bike Information : Mountain Bike Frame Size for Height

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–About–

By N W Williamson – If you are looking for in-depth reviews of the best mountain bikes just visit our Best Mountain Bike Reviews website. We also show you where you can purchase Mountain Bikes for up to 50% off…

Source: Cool Biking Zone – Your source for great cycling, sports and fitness articles!

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The Importance of a Smooth Pedal Stroke

2011-08-15T06:24:19Z

By Ken Li

A smooth pedal stroke is a critical aspect of the forward driving of your bicycle. Imagine the difference between an exhausted cyclist hitting his pedals as if he is hammering them down and the powerful cyclist who caresses his pedals by turning them around smoothly and forcefully. The difference in pedaling efficiency is enormous. In the history of professional cycling we have seen great cyclists successfully applying different pedaling techniques.

Jacques Anquetil became famous not only because of his achievements but also as the cyclist who set the benchmark for pedaling efficiency. Anquetil possessed an exclusive pedaling style, which often retained quite a few strategies. His pedaling technique allowed him to extend the effective, profitable phase of his pedaling and therefore decreasing the force of each pedal stroke.

Engineers since have been studying the biomechanical and physical factors involved in pedaling. Very few, though, have been able to find a mechanical solution by developing a product that improves the pedaling efficiency. There are, however, some chain rings available on the global bicycle component market, which aim to improve pedaling efficiency significantly.

Biomechanics studying the pedaling efficiency look at the different forces a cyclist applies on the pedals to identify and teach pedaling technique. They differentiate two different force components that influence the pedaling efficiency.

The first component is the tangential force component that transmits rotational force to the crank arm and is thus a component of effective force as it is powering the bicycle ahead. The second component, the radial force component, acts parallel to the crank arm along the surface of the pedal and therefore only tends to alter the shape by ‘lengthening’ or even ‘deforming’ the crank arm and, producing no rotary force, which represents an ineffective force component.

With regard to pedaling technique, the extent to which these two forces are applied on the pedals will result in a more (or less) efficient pedal stroke. Applying more tangential force to the crank and reducing the radial force is the most effective way to increase your pedaling efficiency. The result is increased torque, which is the product of the tangential force component and the crank-arm length.

Although you won’t notice it while riding, the applied force on the pedal throughout the pedal stroke changes continuously, both in intensity and direction. A pedal stroke consists of four quadrants: the first quadrant downward and forward, the second downward and backward, the third upward and backward, and the fourth quadrant upward and forward returning to the starting point.

Cycle right – Pedal Technique Myth Busting

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–About–

By Ken Li – Interested in getting fixie bike parts to smooth your pedal stroke? Visit: fixie bikes for sale for complete information.

Source: Cool Biking Zone – Your source for great cycling, sports and fitness articles!

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The Basics of Being a Better Cyclist

2011-08-15T06:41:54Z

By Ken Li

Most of us just want to get out on our bicycle and ride. There is nothing wrong with that – after all we love cycling. But to get the most out of our riding, to improve your efficiency, to conserve your energy, and most importantly to improve your race times, you need to spend time on improving your technique. Just a small amount of time spent on a few aspects of your cycling technique will yield results for you. Keep fine-tuning the techniques you learn, using everything you can to your advantage. In top races the smallest advantage gained through better technique can mean the difference between a winner and someone back in the pack.

Most importantly you need to ensure you have, and can maintain, a smooth pedal stroke and eliminate the ‘dead spots’ at the top and bottom of your pedal stroke. Concentrate on applying an even force throughout the turn of the pedal stroke, both pushing down and pulling up, thus reducing inefficiency of movement. You must always feel a comfortable rhythm in your 360-degree rotation and not feel like you are fighting the bicycle. Once you have achieved this you will pedal without thinking, leaving you to concentrate on improving other aspects of your cycling. Improving your techniques means you can also take on even the most daunting of hill climbs with a feeling of strength. You will also find that you gain confidence as you descend and corner at greater and greater speeds.

Valuable time can be saved on hills – both going up and coming down. Improve your technique and this time is all yours. And no cyclist who wants to see an improvement in his times can ignore the role of riding in a group and drafting, crucial to conserving energy you can use later in the race. Your confidence, whether it is on hills, corners or in riding in large groups, will come from having a good basic technique in all of these situations. Once you trust your technique you will see continuing improvements in all aspects of your cycling.

The weather also plays a role in cycling so it’s important you learn to adapt your technique accordingly and apply those in the wet and the wind. Of course, we all wish the weather conditions were perfect all the time but they are not. Improved technique will mean you will no longer groan at the sight of dark clouds or the feeling of wind in the air. And there emerges another benefit of better technique: once you have worked at it your motivation for taking on difficult situations will rise. There really will be nothing to fear anymore.

Many elements go together in making you a better cyclist – training, nutrition, natural talent to name just a few – but you must constantly strive to improve your technique and keep working at maintaining it so you do not fall back into bad habits.

Pedaling Efficiency

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–About–

By Ken Li – If you happen to be considering picking up fixed gear biking and are looking for fixie bikes for sale, please visit: fixie bikes for sale for complete information.

Source: Cool Biking Zone – Your source for great cycling, sports and fitness articles!

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How to Choose the Right Mountain Bike for You

2011-08-15T07:02:35Z

By Dirk Aikman

Mountain Bikes are Tough to Shop For
You love the idea of purchasing your very own mountain bike but it can become overwhelming when you begin to research which bike is best for you. Some of things you consider are price (of course), size of the bike, color and maybe even ease of use. You have been in a sporting goods store before and noticed that some mountain bikes seem harder to operate than others. But when it comes to purchasing the perfect mountain bike for you, this article has all the details you will ever need.

Things to Consider to Help You Decide

Determine how much you are willing to spend. As with any major new purchase, you must first come up with a price range on your new mountain bike. These bikes can cost from over $100 to as much as over $1000.
Never purchase from a major retailer. As good as these mountain bikes look at Wal-Mart, Sears or Target, you should purchase your bike from a smaller bike shop because they will be more knowledgeable and have better service for when something goes wrong.
What will you be using the bike for? There are several ways to use a bike. You may just want one to ride on the beach. You may want one to ride with your dog running alongside. You may want one to ride on dirt roads in the middle of the country. Here are some simple tips to help:

If you just want one for an easy ride in the park, then you don’t need to spend a lot of money.
If you plan on riding off-road, then tires become an issue. You should look into buying a bike with big treads.
If you plan on riding in rough conditions, you will need a bike with suspension. By visiting a local bike shop, they will be able to help you find the perfect bike based on how you answer the questions above. Otherwise, you may choose the wrong bike from a major retailer.

Comfort vs. Efficiency
The question of comfort versus efficiency really leads to the question of suspension versus hardtail.

You should think about choosing a bike with suspension if your wallet can afford it. Bikes with suspension are much more comfortable and enjoyable to ride. They are also more controllable. The negative to bikes with suspension is that they weigh more and they are less efficient.

Hardtail bikes on the other hand pedal more efficiently (especially on smooth terrain). These bikes are weigh less and are easier to maintain. Hardtail bikes are popular for the dirt jumping stunt crowd and a good number of cross-country racers.

The decision between comfort and efficiency is a tough one. Full suspension mountain bikes are more expensive than their hardtail counterparts. In the end, this may be all the influence you need when choosing a hardtail. But as mentioned earlier, because of the comfort and overall control of the bike, a bike with full suspension is the way to go.

When to Find a Good Deal
As with many consumer products, bikes shift in price depending on the time of the year. Clearly, the main buying season lasts from the beginning of spring and throughout the summer. If you are patient and wait until the fall or winter, the price may drop a few hundred dollars on the bike you are interested in. And one other word of advice: Never ever be afraid of purchasing last year’s model. There is nothing wrong with that at all.

Find a Good Local Dealer
Finding a local dealer will be very beneficial. When purchasing from a local bike shop, they will be able to match you to the perfect bike based on your needs. Sure, you may run across that commission hungry salesperson who will try to talk you out of your price range but just stay on course to get the bike you want.

The good things about local dealers is that they will send you reminders for maintenance, send you information on new deals and discounts and will always know how to service your bike when something goes wrong. Let’s face it, bikes are like everything else we purchase. After a little while of use, things will start to break down. Having an experienced local bike shop take care of the repairs will be very important. You are also more likely to find discount mountain bikes at a local bike shop compared to a major retailer.

Test, Test, Test and Test Again
It is human nature to find the perfect item and want to buy it right away without testing. Maybe it’s the perfect color or it’s not too big or the price is just right. Regardless of these factors, you should always test ride all bikes in your price range.

As you are testing these discount mountain bikes, you will easily notice that some bikes “feel” better than others. Whether it be the amount of strength it takes to pedal or the amount of force it takes to stop, bikes will differ from model to model. The more bikes you test drive, the more you will start to narrow down on which bike is right for you.

Do Your Research
After you have narrowed your decision to a few bikes, now it is time to do some consumer research. The Internet is full of customer reviews, especially at Amazon.com. Find the bikes you are interested in purchasing and see what other buyers have to say.

The good thing about Amazon.com is that both positive and negative buyers will post reviews. When you visit another site and every review is negative, you really don’t learn anything. So do your research and chances are, you will find the same bike you are interested in at a lower price.

But what about all that talk about buying from a local dealer? Well, you have actually visited the dealer and you took the opportunity to test drive their bikes. So you already know which bike you would like to purchase so you are not risking anything by ordering online. But what I would recommend is that you let the local bike shop take care of the warranty and maintenance work in the future.

When choosing a mountain bike you should purchase a bike with full suspension that you have road-tested and is in your price range. In order to do road testing, you will probably have to go to a local dealer rather a huge department store. Always read consumer reviews and look for a better price online. And if you are looking for the absolute best price, purchase your bike in the fall or winter.

How to Pick the Right Frame Size of Mountain Bike

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–About–

By Dirk Aikman – For pictures, descriptions and pricing on today’s top mountain bikes, please visit my website at Discount Mountain Bikes

Source: Cool Biking Zone – Your source for great cycling, sports and fitness articles!

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Five Tips For Buying A Mountain Bike Online

2011-08-15T07:20:05Z

By Charlotte J Wilson

Is it possible to buy a quality bike for all terrains without spending a small fortune? In short, the answer is yes. By following some basic tips you can find the right bike at the right price. Here’s some advice to help you accomplish your mission:

Keep an eye out for promotions and coupons codes:
Many online retailers offer voucher codes or discount offers which can help you to save a significant amount of money on your bike. Companies periodically offer promotions or run money off deals, so look out for these. Most online retailers send out e-newsletters each week or fortnight so it’s worth signing up to these so you are among the first to hear about special offers.
Seek personal referrals and read customer reviews:
Some of the best advice you can get is from friends, relatives and colleagues. It is highly likely that someone you know has bought a bike. And while there are exceptions to every rule, 99 per cent of the time these people will give you sound advice. Some online bike shops also have customer reviews on their sites with ratings given for value and performance so you’ll be able to get a good idea of what other people think of the bike before you buy it.
Do your homework:
Learn the basics about mountain bikes so you know what to look for and do your homework about online retailers. Which websites offer the best customer service and the most informative product pages? Which websites offer the best deals on delivery? Some research at this stage will pay dividends later.
Do a needs analysis:
When shopping for an inexpensive mountain bike, a needs analysis will help you to determine what you need – and what you don’t. Are you interested in titanium or a less expensive metal? Do you want front or rear suspension? How often do you plan to ride the mountain bike and how far? How long do you want the bike to last? These are all crucial questions to ask to determine what you’re looking for.
Avoid expensive extras:
When shopping for a bike, it can be tempting to be drawn in to buying lots of accessories too. Although top-end accessories might look great, will you really need them? There are almost always entry level alternatives which offer great value and performance. Be disciplined, stick to your budget and look at bikes and gear which fit your price bracket.

How to Pick a Bike

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–About–

By Charlotte Wilson – For further information regarding cycling and buying a mountain bike visit Wiggle, one of the UK’s leading bike retailers.

Source: Cool Biking Zone – Your source for great cycling, sports and fitness articles!

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Lose Fat in 10 Easy Ways

2011-08-15T07:27:57Z

By Roger Davies

10 Fat Loss Tips

The body by its very nature wants to hold onto fat and get rid of muscle. This is a survival tool, as each fat gram has more energy stored in it than muscle. To be able to get rid of fat effectively you need to use the best tactics to trick the body. This is even more so as you age. Whether you are grossly overweight or you just need to shape up for the beach, you need to attack fat from all angles. This will give you quick and noticeable results. Let’s face it; none of us want fat-loss to take for-ever.

Eat Regularly (Every 2-3 hours)
To lose fat you need to keep your metabolism working at a fast rate. The way to ensure this is to eat small meals often throughout the day. It all goes back to cavemen times where the body would store fat after eating a meal as a survival mechanism because the body wouldn’t know when the next meal would be coming. Compare your metabolism to a wood fire. If you leave the fire for hours (if you don’t eat) it will slow down and eventually die (your metabolism will slow right down to keep onto as much fat as it can). If you put too much wood on the fire (eat a huge meal) you will suffocate the fire and it will slow down. So to keep that fire burning you need to regularly feed it small logs of wood (meals)!
Change The Type of Food You Eat
Switch from a diet focused around carbohydrates (Breads, Pastas, Fruits) to one focused around lean sources of protein (egg whites, skinless chicken and turkey breast, fish and whey based protein powders.
Drink Plenty of Water
No water = no fat loss. Simple as that! You should drink at least 2-3 liters of water a day. The best way to ensure you do this is to fill up a 2 liter bottle in the morning and take it everywhere you go. The same formula applied as your meals. Take small sips continuously throughout the day.
Remember its Fat Loss Not Weight Loss
Throw your scales out. Don’t rely on scales. Let your mirror and your clothes be the guide. You could be a 12 stone lean person or a 12 stone fat person. How much you ‘weigh’ has nothing to do with how much ‘fat’ you carry. As everyone knows muscle weighs more than fat.
Drop those Long, Slow Boring Cardio Sessions
When you ask a beginner or even an experienced trainer to picture a fat loss session they see themselves on a treadmill or out on the roads running for hours each week (and hating it!) That’s why so many people give it up so quickly or don’t even bother to start. Time and time again I see people in the gym on the treadmill or bike for hours on end with no effect. So what’s the answer? Should they do more cardio? Of course not, that would be insanity! Stop worrying about exercising in a certain heart rate zone for fat loss. Forget about how many calories the machine says you have burnt (they are wrong most of the time anyway.) The way to use cardio machines is to do interval training on them. This type of training involves increases and decreases of intensity in your workout. E.g. 2 minutes on a base level and then 30seconds of near maximal effort. Repeat this for about 10-12 minutes. This type of training will burn far more calories than a long 40min cardio session and the great thing is that you will be finished within 10-12 minutes.
Use Full Body Compound Exercises in the Gym
The general consensus regarding resistance (weight) training for fat loss is to isolate certain body parts to improve in those areas. Research has shown the best way to increase fat loss is to use full body compound movements. So some of you may be asking, what is a full body compound movement? I’m glad you asked: Squats, deadlifts, pull-ups, pushups, kettlebell cleans, kettlebell snatches, overhead presses. These are the kinds exercises used by the actors in the movie 300 in they’re rigorous training routine prior to filming. If you want proof that this kind of training works just check out the physique on those guys!
Shop Only When Full
Never go shopping on an empty stomach. Look at your shopping trolley; does it look like the shopping trolley of a fat person or a healthy fit person?
Don’t Get Stressed
Try not to be desperate or obsessed. Excess stress will release cortisol, which will break muscle tissue down resulting in less over-all fat loss. Make sure you don’t lose any muscle tissue. The more lean muscle you carry, the more efficient you will be at burning fat by just being there. Sounds a bit unfair, but its true! Fat loss will come, just give it time.
Follow a Structured Program
Following a well structured program will dramatically increase your chances of achieving your desired results. You are much more likely to stick to a program than if you try to free style it. What do you think will be best? Guessing what works or follow something that has been proven scientifically and has given countless people results!
It’s All in the Mind
These tips will tell you how you can lose fat quickly, safely and permanently. Losing fat is as easy or as difficult as you want it to be. To be successful, you must have a real desire to lose fat; a bit like wanting to quit smoking. You cannot lose fat half-heartedly and you cannot do it without persistence. Always keep you final goal in mind, (to be in great shape and feel great about your body). If you feel like not going to the gym or exercising at home just think about your main goal and all the reasons why you want it to become a reality. Don’t think of the small matter of going to the gym to work out, keep focus on the bigger picture and how guilty you will feel 6months down the line if you have done nothing about it. ‘Analysis of over twenty-five thousand men and woman who had experienced failure disclosed the fact that lack of decision was near the head of the list of the thirty-one major causes of failure. Procrastination, the opposite of decision, is a common enemy, which practically every person must conquer.

Best way To Lose Weight, Fast and Easy

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–About–

By Roger Davies - Roger has BSC in Sport and Exercise Science) and is personal trainer specializing in fat loss specific workouts and nutrition. Get your FREE Turbulence Training Abdominal Workouts at blog – 3 FREE Abdominal Workouts http://www.easyfitnesstips.com/sixpack-abs-blog – Simply put: Make a decision and you change your life. Procrastinate and you’re doomed to failure. So get started today. Get Your 3 FREE Abdominal Workouts here: [http://www.easyfitnesstips.com/sixpack-abs-blog]

Source: Cool Biking Zone – Your source for great cycling, sports and fitness articles!

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