Cycling staff

How to Choose a Heart Rate Monitor

2012-09-28T07:30:00.002-07:00

One of the secrets to optimal fitness isn't just the amount of exercise you get. It's the intensity level of that exercise—not too high, not too low. A heart rate monitor (HRM) is a useful tool to find this "sweet spot" of heartbeats per minute.

You can use a heart rate monitor to follow your cardiovascular ups and downs during recreational or competitive activity. All but the most basic models are designed to help you stay in your optimal heart rate target zone (described in more detail below) through your entire workout. Many models let you further analyze data via your computer.

Caution: Before initiating any exercise program, consult a physician to design a program that is well suited for your goals and current conditioning.

Who Can Benefit from a Heart Rate Monitor?

Casual joggers and walkers: Recreational exercisers can benefit from heart rate monitors in the same way as elite athletes do. By aiming for fat burning and aerobic target zones on your HRM, you can ensure that you get more out of your exercise time than you would get from a typical stroll around the block.

Runners: A heart rate monitor helps you run in your peak target zone on intense training days and keeps you at your aerobic base during easier sessions. Some HRMs can also alert you when you're dehydrating or are reaching a nutritional deficit.

Cyclists: Strap on a heart rate monitor to track your training performance during endurance, tempo and interval rides, whether you bike a road, trail or stationary trainer. Some models deliver more feedback via a cadence sensor or foot pod.

Hikers, climbers and skiers: On the way up, use a heart rate monitor to condition more effectively for a peak ascent. On the ride down, skiers can track their thrills while carving through powder.

Weight-loss participants: Heart rate monitors help with regular exercise and a sustainable dietary regimen, the cornerstones of any successful weight-loss program. Most models display calories burned during a workout; many can help you target your exercise for maximum fat-burning efficiency.

Injury-rehabilitation patients: Real-time feedback makes HRMs valuable for physicians and their patients recovering from an injury or an illness, including a cardiac incident. Such data can help ensure that your gradual return to full strength and endurance proceeds safely and steadily. Its lightweight, unobtrusive design makes a heart rate monitor easy to wear during normal activities as well as during exercise.

Types of Heart Rate Monitors

All heart rate monitors work by measuring electrical signals from the heart and displaying them on the unit's data center. This data is intended to help ensure that your training regimen is not too easy or too intense, but just right for maximum effectiveness.

There are 2 main types of heart rate monitors:

Chest Strap Models

By far the most common style, these consist of 2 components: a chest strap that fastens around the chest and wirelessly transmits continuous heart rate data to a wristwatch-style receiver.

Models range from basic to advanced.

Basic models: These time your workout and give you continuous, average, high and low heart rate data.
Advanced models: Many of these submit a coded signal to prevent other HRMs from interfering with your data. They can be partnered with a foot pod (described in the Speed and Distance features below) that attaches to the laces of your shoe to track your speed, distance and cadence. It could have GPS (Global Positioning System) receiver capabilities to help you mark and find locations, give elevation and use previous courses to compete against your prior workouts.

Pros: Chest-strap models offer continuous heart rate information without needing to stop during exercise to measure or view it. Accuracy tends to be better than with finger sensor models, and they offer more options, such as speed and distance monitoring via GPS receivers.

Cons: These are usually more expensive than finger sensor models. Low-end chest-strap models don't prevent crosstalk (interference) with other wireless heart rate monitors. Some chest straps are less comfortable than others.

Finger Sensor Models

These consist only of a wristwatch-style monitor. Simply touch a finger to the unit's touch-pad sensor to activate the heart rate monitor. Finger sensor data is estimated to be 95% accurate.

Pros: No chest strap means greater simplicity and comfort. Finger sensor models are more affordable than most chest-strap models.

Cons: You must pause during exercise in order to take a measurement. They tend not to be as accurate as chest-strap models. There is no option for integrated speed and distance monitoring.

Read the REI Expert Advice article about Speed and Distance Monitors.

Shop REI's selection of heart rate monitors.

Understanding Heart Rate Target Zones

A tremendous benefit to using a heart rate monitor is that it helps you maintain the optimal heart rate target zone for your specific goal. In effect, the HRM is your pacer, telling you when to speed up or slow down. Higher-end models inform you via a digital display and/or an audible tone when you are above or below your desired zone.

Exercising in the right heart rate zone will help you optimize your performance. A fat-burning goal may require 40 to 80 minutes in one zone, for example, while an aerobic conditioning workout might mean 10 to 40 minutes in another.

The target zone is a percentage range based on your maximum heart rate (HRmax). Various algorithms have been developed to calculate an HRmax estimate, but the simplest of these is:

HRmax = 220 – your age.

The American Heart Association offers the chart below as a general guideline. (Note that some medications can affect your target rate zone.) However, it is always best to have a stress test under a physician's supervision to determine your actual HRmax.

	Heart Rate Target Zone 50-85%	Avg. Maximum Heart Rate 100%
Age	Beats/minute	Beats/minute
20	100–170	200
25	98–166	195
30	95–162	190
35	93–157	185
40	90–153	180
45	88–149	175
50	85–145	170
55	83–140	165
60	80–136	160
65	78–132	155
70	75–128	150

Bringing your maximum heart rate to different aerobic zones provides specific results:

Endurance (60%–70%): Considered ideal for endurance and weight-loss programs. Develops cardiovascular and muscular efficiency. The body learns to use stored fat as fuel.
Aerobic (70%–80%): Ideal for overall cardiovascular fitness, muscle strength and weight management. The body burns mostly fat and carbohydrates in this zone.
Anaerobic (80%–90%): Used for interval workouts or consistent speed. At this zone, your breathing will be heavy and your muscles tired. Enhances lung capacity and increases lactate tolerance.
VO₂ Max (90%–100%): Helps enhance speed in athletes (who exercise at this level only for short periods as muscles quickly go into oxygen debt). Exercising in this zone can strengthen your fast-twitch muscles and increase your speed.

Compare Heart Rate Monitor Features

The heart rate monitor's wristwatch-style receiver gives you instant, real-time data on the efficiency of your workout. Most models will give you your average heart rate, as well as the high, low and target heart rate reached during your workout.

Basic heart rate monitors offer up to 3 target zones; more advanced models feature from 3 to 6 target zones. With the capacity for multiple target zones, you can preprogram your heart rate monitor for a series of different workouts (e.g., endurance, aerobic and anaerobic variations described above). If your heart rate monitor offers only a single aerobic target zone, you'll need to reprogram it every time you want to change the exercise parameters.

Other features to consider when shopping:

Sport watch features: Include basic features such as a countdown timer, calendar and clock.

Stopwatch and lap/split times: Models with a stopwatch feature may also have a lap/split option. After each lap at a track or every mile on a marked-distance race course, hit the "Lap" button to see how your pace has changed throughout your workout or race (a.k.a. your "split").

Recovery heart rate mode: Tracks the time it takes your heart to return to its normal, resting rate. It's a good indicator of cardiovascular fitness and especially important if your workouts include sprints or interval training.

Time in target zone: Tracks the time you spend exercising within your target zone. Some zones and goals require more time than others.

Calorie counter: Estimates the calories burned during exercise. This can be especially handy if your workouts are part of a weight-loss program.

Speed and distance monitor: Calculates the speed and measures the distance covered in a particular workout. This is typically done via a GPS receiver for outdoor use or a foot pod for indoor use or use in an outdoor area with limited satellite reception. A foot pod attached to your shoe uses an accelerometer to determine the length of each stride. <#comment>For more information, read the REI Expert Advice article about Speed and Distance Monitors.

PC interface: Connects your heart rate monitor to your home computer so you can download training statistics for analysis and storage. This may require a separate computer connection accessory. A wireless interface is available on some models.

Fitness trainer: This feature provides alerts for intensity levels that fall above or below your chosen training zones.

Coded transmitter: Encrypts transmissions from the chest strap to the wristwatch-style receiver to prevent crosstalk, which are signals from the wireless heart rate monitors of others exercising around you.

Bicycle-mounting options: Many heart rate monitors can dock to a bicycle's handlebar, though doing so may require a mounting accessory. Add a speed and cadence sensor to your bike to help maintain your cycling rhythm. The combination of a heart rate monitor, mounting bracket and cadence sensor can be a great asset for cyclists or triathletes.

Battery replacement: Many, but not all, HRM wrist receivers use consumer-replaceable batteries to simplify maintenance.

2011 Absa Cape Epic Stage 7

2011-11-12T17:14:00.001-08:00

2011 Absa Cape Epic - Stage 6

2011-11-12T17:14:00.000-08:00

2011 Absa Cape Epic Stage 5

2011-11-12T17:13:00.002-08:00

2011 Absa Cape Epic - Stage 4

2011-11-12T17:13:00.001-08:00

2011 Absa Cape Epic Stage 3

2011-11-12T17:13:00.000-08:00

2011 Absa Cape Epic Stage 2

2011-11-12T17:12:00.001-08:00

2011 Absa Cape Epic Stage 1

2011-11-12T17:12:00.000-08:00

How to Determine the Correct Frame Size for a Bike Read more: How to Determine the Correct Frame Size for a Bike | eHow.com http://www.ehow.com/how_1

2011-11-10T16:48:00.000-08:00

Instructions

- 1
  
  Measure your inseam. This is best done barefoot. Stand against the wall and put a book between your legs so it pressed right up against your pelvic bone. Make a mark with a pencil on the wall along the top of the book. Measure the distance from the floor to the mark in centimeters.
- 2
  
  Use your inseam measurement to get a rough idea of your road bike size. Multiply your inseam by .65. This will give you a good estimate of your road bike size for bikes measured center to center. Thus if your inseam is 86 cm, you will fit a 56 cm road bike (86 x .65 = 55.9). Note that many road bikes are measured center to top. To determine how to fit these bikes, multiply your inseam by .67.
- 3
  
  Subtract an additional 10 cm and convert this measurement to inches to get your mountain bike frame size, roughly. Thus, if you fit a 56 cm road bike (c-c), you will fit a 46 cm -- or an 18 inch -- mountain bike.
- 4
  
  Consider top tube length. In many ways, this is the most important aspect of sizing a bike. Two 18-inch mountain bikes may have different length top tubes. Or a 54 cm and an 56 cm road bike may have the same length top tube. Given the same top tube length, the bigger bike may be more comfortable because it will allow you to get the bars up a bit higher.
- 5
  
  Know that women have longer legs and shorter top tubes than men. Unfortunately, most bikes are designed for men, and women often have a hard time finding a bike that will fit them well. Luckily, some manufacturers have begun to make women-specific models.
- 6
  
  Test ride some bikes once you have gotten a rough idea of what will fit you. This will help you determine what is most comfortable for you.

Mountain Bike Sizing Guide

2011-11-10T16:46:00.000-08:00

Mountain Bikes - Finding the Right Size
Your Height	Your Inseam Length	Bike Frame Size
4'11" - 5'3"	25” - 27”	13 - 15 inches
5'3" - 5'7"	27" - 29"	15 to 17 inches
5'7" - 5'11"	29" - 31"	17 to 19 inches
5'11" - 6'2"	31" - 33"	19 to 21 inches
6'2" - 6'4"	33" - 35"	21 to 23 inches
6'4" and up	35" and up	23 inches and up

Get the Right Bike Fit for You

2011-11-10T16:45:00.001-08:00

No matter what type of bike you choose, make sure it fits you. Bikes are sold in a variety of frame sizes, so this is a good starting point. To find the frame that best fits your leg length, try this simple stand-over exercise: throw your leg over the bike's top tube and straddle it. Generally you want about 1" of clearance for a road bike and about 2" or more for a mountain bike. Recreation and comfort bikes generally offer plenty of stand-over room already. Wear shoes to get an accurate reading.

Stand-over height

Now consider the seat height. You want to make sure your leg has a slight bend when your pedal is at its lowest point in its rotation. To achieve this may involve making simple up or down adjustments to the seat height.

You should also have the proper reach to the handlebars. Your arms should not be fully extended; rather, your elbows should be slightly bent so that you feel comfortable and not too far away or too close to the handlebars.

For specific fit instructions, refer to our Fitting Your Bike article and videos.

10 razões para utilizar uma bicicleta eléctrica

2011-11-08T13:53:00.000-08:00



	1.	Superar subidas de colinas, ventos frontais e longas distâncias
		Com um micro-motor eléctrico e uma bateria adequada, transforma as subidas em terreno plano.

	2.	Custos reduzidos de funcionamento
		Reduzidíssimos custos de manutenção, e custo da energia quase negligenciável.

	3.	Deslocação mais rápida
		Evita os engarrafamentos e problemas de estacionamento

	4.	Sem licra, sem suor
		Tem a hipótese de chegar ao seu emprego sem dispender demasiado esforço físico. Nos dias de lazer, e para fazer desporto, reduza a ajuda do motor e... pedale mais.

	5.	Mantenha-se em boa forma
		Uma bicicleta eléctrica utiliza-se com muito mais frequência do que uma bicicleta convencional. Apesar do apoio eléctrico, somará muito mais horas de exercício físico moderado, com os respectivos efeitos benéficos para a saúde.

	6.	Limpo e ecológico
		A eZee consome cem vezes menos energia que um automóvel. E ao incluir o custo de cultivar e processar comida, uma eZee bike é mais ecológica do que uma bicicleta convencional.

	7.	Genuinamente sustentável
		Sendo maior rotina o carregamento de baterias à noite, estamos no nosso país a utilizar um maior componente de energias renováveis (hidráulica e eólica). Não sabia como deixar cada vez mais de depender dos preços do petróleo? Agora já sabe.

	8.	Sim, tem motor, mas não deixa de ser uma bicicleta
		Esqueça as inspecções, registos, seguro automóvel e toda a papelada. A eZee é uma bicicleta motorizada, com todas as vantagens de uma bicicleta.

	9.	Usamo-la e adoramos mostrá-la
		Estamos empenhados em deitar por terra as percepções antiquadas de deslocação de bicicleta até ao trabalho, incentivando uma maior utilização da bicicleta eléctrica por motivos ambientais e de saúde. Procuramos continuamente melhorar o design das eZee, e prepará-las para as mais exigentes condições. Resumindo, estamos empenhados em fabricar a melhor ebike do mundo.

	10.	Divertida e simples
		Sabe bem andar de bicicleta, ao ar livre, ao sol, com o vento a bater na cara, sem preocupações, descobrindo as paisagens e sons. É a sensação de conseguir fazer mais do que alguma vez fizemos. É a liberdade da mobilidade.

List of bicycle brands and manufacturing companiess

2011-11-08T04:40:00.000-08:00

From Wikipedia, the free encyclopedia

International manufacturers

Bicycle manufacturers are now in many cases to "Groups", i.e. they have several product names - so-called "brands" ( brands ). Examples include the following:

Accell Group, headquartered in Heerenveen (Netherlands),
Cycleurope AB based in Stockholm (Sweden),
Derby Cycle Corporation in Cloppenburg (Germany), and
Dorel Industries in Montreal, Quebec (Canada).

0-9

24seven - UK

A

A-bike - UK
Abici - Italy
Accell - Dutch, owns Hercules, Staiger, Winora, Tunturi, Lapierre Mercier, Atala, Batavus, Loekie, Koga-Miyata, and Sparta B.V.
Adler - Germany (defunct)
AIST - Belarus
ALAN - Italy
Alcyon - France (defunct)
Alldays & Onions - UK (defunct)
American Bicycle Company - USA (defunct)
American Machine and Foundry (widely known as AMF) - USA (defunct), formerly owned Roadmaster.
Argon 18 - Canada
Ariel - England (defunct)
Atala - Italy
Author - Czech Republic
Avanti - New Zealand

B

Basso - Italy
Batavus - Netherlands
Beistegui Hermanos - Spain
Berlin & Racycle Manufacturing Company - Canada (defunct)
Bianchi - Italy
Bickerton - UK (folding bikes) defunct
Bike Friday - USA (Green Gear Cycling Co.) (folding bikes)
Bilenky - USA
Biomega - Denmark
Birmingham Small Arms Company (widely known as BSA) - UK, no longer builds bicycles, TI of India builds BSA branded bikes.
Boardman Bikes - UK
Bohemian Bicycles - USA
Bontrager - USA (bought by Trek and converted into a component brand)
Borile - Italy
Bottecchia - Italy
Bradbury - UK (defunct)
Brasil & Movimento - Brazil (Branded as Sundown)
Brennabor - Germany (defunct)
Bridgestone - Japan
British Eagle - UK
Brompton Bicycle - UK (folding bikes)
Brunswick - USA, formerly owned Roadmaster
Burley Design - USA (no longer make bicycles)

C

Calcott Brothers - UK (defunct)
Calfee Design - USA
Caloi - Brazil
Campion Cycle Company - UK
Cannondale - USA
Canyon bicycles - Germany
Carrera bicycles - UK (produced by produced by Merida Bikes)
Catrike - USA (Recumbent)
CCM - Canada
Centurion - Japan
Cervélo - Canada
Chater-Lea - UK
Chicago Bicycle Company - USA (defunct)
CHUMBA - USA
Cilo - Switzerland
Cinelli - Italy
Clark-Kent - USA (defunct)
Claud Butler - UK
Clément - France (defunct)
Co-Motion Cycles - USA
Coker - USA
Colnago - Italy
Corima - France
Cortina Cycles - USA
Cube - Germany
Currys - UK, no longer makes bicycles
Cycleuropa Group - Sweden, manufactures such brands as: Gitane, Monark, Puch.
Cycle Force Group - USA
Cyfac - France

D

Da Bomb Bikes - USA/Taiwan
Dahon - USA / China
Dawes Cycles - UK
Demorest - USA (restructured as Lycoming Foundry and Machine Company and discontinued bicycle manufacturing)
Den Beste Sykkel Better known as DBS - Norway
De Rosa - Italy
Cycles Devinci - Canada
Di Blasi Industriale - Italy
Diamondback Bicycles - US
Dorel Industries - Canada, Owns Pacific Cycle and markets under brand names including Cannondale, Iron Horse, Schwinn, Mongoose, Roadmaster, and GT.
Dunelt - UK (defunct)
Dynacraft - USA, owns Magna and Next

E

Eagle Bicycle Manufacturing Company - USA (defunct)
Electra Bicycle Company - USA
Ellis Briggs - UK
Ellsworth Handcrafted Bicycles - USA
Emilio Bozzi - Italy (acquired by Bianchi)
Enigma Titanium - UK
Excelsior - UK (defunct)

F

Falcon Cycles - UK
- Claud Butler.
Fat City Cycles - USA (defunct)
Felt - USA
Fleetwing -USA (defunct)
Field Bikes - Greece
Flying Pigeon - China
Flying Scot - Scotland
Focus Bikes - Germany
Follis - France (defunct)
Fram - Sweden (defunct)
Freddie Grubb - UK
Fuji Advanced Sports - USA / Japan

G

Gary Fisher - USA
Gazelle - Netherlands
Gendron Bicycles - USA
Gepida - Hungary
Giant Manufacturing - Taiwan
Gitane - France
Gladiator Cycle Company - France (defunct)
Gnome et Rhône - France (defunct)
Gormully & Jeffery - USA (defunct)
Graflex (originally the bicycle company Folmer & Schwing) - USA (defunct)
GT Bicycles - USA
Guerciotti - Italy

H

Haro Bikes - USA, owns the Masi brand.
Harry Quinn - UK (defunct)
Hase bikes - Germany
Head - Norway, managed by SykkelSport Engros
Helkama - Finland
Heinkel - Germany (defunct)
Henley Bicycle Works - USA (defunct)
Hercules - UK (defunct)
Hercules - Germany
Hero Cycles Ltd - India
René Herse - France
Hetchins - UK
Hillman - UK (defunct)
Hoffmann - Germany (defunct)
Holdsworth - UK (defunct)
Huffy - USA
Humber - UK (defunct)
Hurtu - France (defunct)
Husqvarna - Sweden (no longer a bicycle manufacturer)

I

Ibis - USA
Ideal Bikes - Greece
Indian - USA (defunct)
IFA - East Germany (defunct)
Independent Fabrication - USA
Iron Horse Bicycles - USA
Italvega - USA (defunct)
Itera - Sweden (defunct)
Iver Johnson - USA (defunct)
Iverson - USA (defunct)

J

JMC Bicycles - USA (defunct)
Jamis Bicycles- USA

K

K2 Sports - USA
Kent - USA
Kestrel USA - USA
Kettler - Germany
KHS - ROC and USA
Kia - ROK, no longer produces bicycles
Kinesis Industry - Taiwan and USA, Kenesis produces its own bikes as well as brands manufactured by Kinesis include Diamondback, Felt Bicycles, GT Bicycles, Schwinn, Jamis, K2, Raleigh, Trek, and Kona
Klein - USA (Discontinued brand owned by Trek)
Kogswell Cycles - USA
Kona - USA
Kronan - Sweden
Kross - Poland
KTM - Austria
Kuota - Italy
Kuwahara - Japan (Okinawa), is/was a private label bike manufacturer