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If you are looking for strength training exercises to enhance your cycling experience then you have got to include kettlebell training into the equation. By now you may be familiar with the ancient kettlebell and have heard of just how hard hitting this ancient device can be in terms of getting your body in optimal physical condition. Check out the following 2 kettlebell exercises I have included below to take your cycling ability to the next level.
1. Kettlebell Thrusters: This particular exercise is tremendous for helping your cycling by strengthening your core, hips, glutes, back, and shoulders. You can do this exercise a couple of different ways, but for the sake of this article I am going to talk about the single arm thruster. For this strength training exercise you will need the availability of a single kettlebell of moderate resistance. Place the bell on the ground between your feet. From here properly clean the bell to your chest. Make sure that you have a good squat base by keeping your feet about shoulder width or slightly wider apart. From here simply perform a front squat keeping the bell racked in the triangle of your arm as you descend. Make sure that you lower yourself to a depth that your elbow can either touch or almost touch the inside of your knee. From here simply ascend in the squat to lock out and push press the kettlebell above your head. Make sure that the elbow is locked and that your shoulder is secure in the socket. This is a great muscle exercise for cyclists.
2. Dual Kettlebell Front Squats: For this particular exercise you will need the availability of a pair of kettlebells of equal weight and moderate to heavy resistance. Place the bells on the ground between your feet to begin. From here execute the clean and rack the bells at your chest. Next, simply perform a front squat by descending to a depth so that your elbows touch the insides of your knees. As you come back up simply lock out at both your hips and knees. Just make sure not to allow the bells to pull you forward as you go into the squat. This is a highly effective strength exercise to perform with weights, but especially with kettlebells. If you are looking to develop strong powerful legs, a solid core, balance, and superior hips then the dual bell front squats are right down your alley for cycling performance. Remember that most anyone can train hard, but only champions train smart!
To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here: http://www.betterthansteroidsebook.com
You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go to http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.
Common Sense Can Prevent Bicycle Crashes
Annually, about half a million bicycle related injuries occur. In addition, according to the National Highway Traffic Safety Administration, a bicyclist is killed approximately every six hours. However, most bicycle crashes are predictable and preventable by using proper precautions on the part of bicyclists and motorists.
Types of Bicycle Crashes
Falls and Collisions
Over 50 percent of bike crashes are the result of falls. Falls commonly occur either when the front wheel suddenly stops moving or when the rear wheel slides out. The front wheel can stop if it falls into a road defect, such as a crack or drain grate, or if the front brakes are applied very hard. Rear wheels can skid out when turning on gravel, sand, ice, metal surfaces, or any slippery surface.
After falls, the most frequent type of bike accidents are collisions with a stationary object, such as trees. Falls and collisions with fixed objects account for about 75 to 80 percent of all bicycle crashes.
Car-Bicycle Crashes
Car-bike crashes account for between about ten to 15 percent of bicycle accidents but result in the largest number of fatalities. Most of these accidents occur when either the bicyclist or the motorist is turning or crossing at an intersection or driveway. Other car-bike crashes occur when the bicyclist is not obeying traffic laws and is cycling on the wrong side of the road or running red lights.
Bicycle Crash Injuries
Injuries from bicycle crashes are most often to the limbs, and include fractures, abrasions, and lacerations. Fractures account for about 25 percent of bike crash injuries, and facial injuries account for about one third of injuries. The most severe and disabling injuries are brain injuries, which can result in a permanent disability. Head injuries are also more likely to be fatal.
What To Do When In a Bike-Car Crash
To the extent possible and practical to avoid further accidents or injuries after a bicycle crash, do the following:
* Do not move if you are seriously injured. Wait for medical help.
* Accept medical help, even if you do not feel severely injured.
* Wait for the police so an accident report can be filed with statements from witnesses, and the at-fault driver, and the crash scene investigated.
* Leave damaged property and equipment as it was until police arrive.
* Contact a personal injury lawyer who understands bicycling.
Bicycle Safety and Crash Prevention
Not surprisingly, helmets can protect again head injuries, both brain injuries and upper facial injuries. Studies show that about 75 percent of bicyclists who were severely brain injured were not wearing helmets. To provide proper protection, helmets must be fitted correctly.
Although helmets can protect against head injury, they do not protect from getting hit by cars. To help prevent personal injury, bicyclists must use common sense and remain alert when cycling on roads to avoid crashes with cars. Although drivers should be more attentive to the presence of bicyclists, the odds of injury favor the bicyclist. This is why it is so important to follow some basic common sense prevention guidelines which include:
* Follow the law and ride on the right side of road; stop at stop signs and red lights; use a headlight at night (also beneficial in the day).
* Avoid stopping in the blind spot of a car at a red light. You can be hit if it turns right and you go straight.
* Use a bell or horn to signal or alert drivers of your presence.
* Use a headlight and a rear light, especially at night.
* Use a mirror to glance at traffic behind, especially when approaching intersections.
* Be attentive and alert to the cars. Watch for left turning cars crossing in front that may not see you, and pay attention to parked cars for which a door may open.
* Slow down so you can stop quickly if necessary.
* Avoid riding on sidewalks.
* Avoid busy streets, especially as a novice rider.
If you have been injured in a bike crash, you may be eligible for compensation. Contact an experienced bike accident attorney for more information on a potential bike injury claim.
About the Author
To learn more about bicycle accidents and safety, visit http://crash.legalview.com/. Also peruse LegalView's additional legal issues ranging from news updates on the Baxter Heparin contamination to mesothelioma cancer, which affects thousands of Americans between the average ages of 50 and 70 years old each year. Use http://mesothelioma.legalview.com for more information.
Is it against the law to ride bicycles on the sidewalk in Montgomery County, MD.?
There is a lot of talk in the cycling community about sidewalk cycling and bike laws in general.
Let's face it, with gas headed to $5.00/gal. and a steady increase in bikes on the road, it is time for serious bike law reform. If you didn't know traffic has gotten bad here. In my opinion, it doesn't matter whether I'm on the sidewalk or street people will continue to run me down. I am putting myself at risk either way. Often, I have been cursed at for riding on the sidewalk. I feel the sidewalk is safer provided you look both ways and yeild tio cars at intersections. A bell helps to warn pedestrians.
Yeah, you can only ride on the sidewalk if you are a little kid. However, if you are riding on the newly designated Millennium trail that encircles Rockville, you pretty much have to stay on the sidewalk or you are forced to ride with traffic on Gude Dr. which is sure death sentence. Now some a-hole on a mountain bike tried to run me off the sidewalk the other day when I was out for a nice walk, and I live in a quiet neighborhood in Frederick where there is no freaking reason to be on the sidewalk unless you are three years old.
As for Montgomery county and the crazy drivers, I really don't blame you for riding on the sidewalk, legal or not. It's too scary and dangerous to ride with traffic, so as long as you are courteous to pedestrians and warn them you are coming, I think you will be ok.
Serotta Sport
Catlike are a larger and deeper company than most realize. They've been helmet guys for more than a decade, but they go from head to toe fairly neatly, with the range from Helmets to Eye Wear to Shoes.
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