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For those who are new to the sport of cycling, you will indeed reach a time where you must climb a hill and very likely many more. In order to effectively perform this task there are some tips that you should consider so that all of your energy is not lost or displaced while hill climbing. Many cyclists who first start out end up falling into bad habits that hinder their abilities to climb hills and once you have developed a method, it is far harder to break out of it. So be sure to start off on the right foot when it comes to hill climbing. The last thing you want to do is be afraid of roads with names like Old Mtn. Road, Granite Hill and Hill Crest Lane.
You will use not only your legs to propel yourself up the hill, but your arms as well. If you are climbing a hill properly you will notice that your arms will be as fatigued as your legs are from pulling consistently on your bars. Try not to confuse 'tugging' from pulling on your bars. Cyclists who have a tendency to tug on their bars end up loosing momentum and his body will work unevenly therefore making him more fatigued than it should.
Making your bike lighter for hill climbing is an option that many cyclists choose. They will remove their rear brake since more of the power and control comes from the front brake anyhow, but if you are competing you will have to check the regulations to ensure that you are able to do this and still be eligible to compete. You can use smaller tires, although this move does take some comfort away from your ride, you will not notice as much since hill climbing has reduced speeds of travel. Some riders under 65 kilos will use an old bike seat and remove all the padding to ride the bare plastic mold only. This will be a judgment call on your part if you are able to ride without the padding, by all means, try it. Water bottles and holding cages for bottles are virtually unnecessary for riding trips of 1 hour or less. A cyclist ready for competition should already be hydrated and will hydrate again immediately afterwards, there is no need to take along a bulky water bottle.
Breathing is one of the most important aspects of hill climbing. In order for your muscles to get the oxygen they need to perform, your breathing techniques need to be correct. Be sure to keep your chest open, breathing deeply through the diaphragm (lower abdomen) instead of the upper chest and shoulders. Shallow breathing through the chest can promote hyperventilation since you will have to breathe twice as many times to get the same amount of oxygen as if you had proper techniques in place. Often times more experienced cyclist actually recover on the hills. They do so by breathing deep and expanding the lungs.
The RPMs or revolutions per minute can vary from cyclist to cyclist, but on average are approximately 80 rpm when hill climbing. This can vary due to cyclist body composition, not due to individual power. The important thing is to crank the peddles in an efficient manner. Don't wait until the current gear becomes too hard to churn. That's a bit too late. Also focus on pulling the pedals up just as much as you would push them down. One good way to think of it is by pointing your heels down and drive your heels thru the ground on the down stroke. On the opposite end of the stroke focus on throwing your knees into the handle bars. This will force the hamstrings and glutes to work as hard as the thighs do. Otherwise your simply burning your thighs out and fast.
The mental aspect of hill climbing is one of the most important parts. Remember the Mountain like road names? It has been proven that knowing you can perform a task is 95% of the battle, and the rest is physical. So why do people give up so often? Their minds are trained for the event even if their bodies are. You will want to be in the right mind set in order to climb that hill, see yourself advancing, higher and reaching the top with energy to spare and carry you onwards. Just remember this, at the top of every hill you climb there is always a trip back down.
Hill Training for cycling newbies written by John Finney. John is an avid cyclist and the webmaster of CyclingGuy.com. Cheap Cycling Parts. Read and Ride along with John as he post articles about cycling each week.
Tips for Maintaining your Bike
Bike maintenance is one of the most important things you can do to make sure you continue to enjoy all that cycling has to offer while protecting your investment, riding at optimal conditions and being safe. After a long ride, bikes, especially Mountain Bikes can get very dirty. So whether its cleaning the mud off your bike after a ride or regularly checking the air in your tyres, keeping your bike well maintained will insure it remains in a prime condition.
Even if you didn't pay a fortune for your bike, you still want to make sure you maintain it the best you can. You don't have to own a hand-made carbon fiber competition road racing cycle to need motivation to keep your bike's components in good working condition. Keeping your bike well maintained will not only ensure it to last longer, it also means you will be able to get more money back for it when it comes time to sell – but that shouldn't be your sole motivation.
Bikes are machines and like all other machines if you don't maintain them, they will begin to break down on you. You won't get optimal performance out of your bike if you don't keep up with at least the basic maintenance. Even if you're not a competitive racer or professional bike rider, you're going to want to get the most out of your bike. A bike that has not been maintained will not perform well or as it was designed to do, so you are cheating yourself and wasting your money.
Safety is another reason you want to keep your bike's maintenance up to date. If you don't keep your machine functioning well, it could break down while you're riding it and that could spell serious trouble. Imagine a tyre blow out while screaming downhill on your mountain bike, or a broken chain in the middle of a challenging road race. Not only are many types of biking dangerous as they are, having equipment breakdown at the wrong time could mean a whole lot of trouble. You don't have to be some sort of extreme rider to be concerned about this, even recreational or commuter bikers need their brakes, chains and tires to work at the right time. If they don't, you are putting yourself in harm's way.
Basic Bike Maintenance
If you're serious about keeping your bike lasting as long as you can and getting the best ride possible while being safe, then you'll need to make sure you perform these basic maintenance tasks.
- Keep Your Bike Clean: No matter what kind of riding you do, you're going to get dirt, mud and junk on your bike. Some bikes, like mountain bikes, are more prone to this and need to be cleaned more often and more thoroughly. This will reduce the wear and tear that water, mud and other debris can inflict on your ride
- Tyres: You'll want to make sure that your tyres are always fully inflated and show no signs of serious wear. Check them before every ride, even if it's just visually. If you use your bike as a commuter, you may not have the time to check the tyre pressure with a gauge every morning, but do it as often as possible. Check the nuts or other mechanisms that hold your wheels in place and make sure they are on tightly. Bikes with quick release wheels should be inspected carefully and regularly.
- Chains and Gears: If you let your chain and gears get gummy and dirty, they will not perform as well, wear down faster and eventually slow you down. Make sure to clean and oil your chain every couple of months or thousand miles at the maximum. As you start off, make sure your chain turns cleaning and properly through the front and rear sprockets.
- Seat Posts and Handle Bar Stem Post: Make sure your seat and handlebars are set at the right height and that they are tightly fastened. The last thing you need to worry about is your seat or handlebars becoming loose while you are riding.
- Brakes: There is nothing more important than your brakes when it comes to bike maintenance and safety. If you can't stop, or stop well, you are in a lot of trouble. Squeeze the break levers to make sure that they are working and none of your cables are on the fritz. Make sure the brake pads are hitting the rim of the tyre and not the tyre itself. This can reduce stopping power and damage your tyre as well. Also make sure that your break pads are "toed-in," that is the front edge of the pad should touch the bike rim first. Finally, make sure that there is no debris, mud or dirt accumulating on your break pads and that any moving parts are lubricated properly. Without well working brakes you can find yourself in a lot of trouble. It is important to keep your brakes well maintained as they receive a great deal of wear and tear from just everyday use to the rough and tough of BMX bikes.
About the Author
What is the correct way to trim handlebars and seat posts on a bmx bike?
I have a bike i want to cut the seat post and handle bars on but how do i cut it so its straight?
Tubing cutter from the hardware store. Gives a nice clean, even cut every time. I'd avoid using a hacksaw, even with a guide.
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