Exercise - Free Fitness Library
Don't Hang Up The Bike
If you want to stay in shape over the winter so that first spring ride doesn't leave you with legs of jelly or saddle sore, don't hang up the bike for good. Even if you just ride a few miles once a week or twice a month, simply getting on the bike and using your legs in the same pattern of motion will help keep your body in the cycling mode. You can ride outside during the winter days, but if you do, make sure you dress properly to avoid hypothermia. If it's too cold where you live, or if you just can't bear that icy wind, you can train on a stationary bike in the gym.
If you're an outdoors fanatic . . .
* You can keep your feet warm by wearing special booties over your cycling shoes, available at any cycling shop.
* Hands are tricky, but special gloves made for winter cycling have both insulation and padding. And you can always wear an extra pair of gloves for additional warmth.
* To keep you face from getting windburnt, put petroleum jelly or another wind protectant on your cheeks, chin, nose and ears (if they're not covered with a balaclava). And don't forget the sunscreen in snowy or high-altitude climates.
* If you're just dying to get on the mountain bike, but there's snow and ice on the ground, never fear. Mountain bike tire chains can keep you from slipping and sliding.
* Make sure your workout programme keeps you fit throughout winter.
* Try a strength training circuit in the gym.
* Cross training is ideal as cycling is a low intensity, long duration.
* Strength training is a high intensity, short duration exercise.
* CV gym training or cross country skiing (try the Nordic Track machine) combined with a strength circuit will keep you in great shape during winter.
* Concentrate on the lower body first.
* If gym work is alien for you, have your programme created by the gym instructor, don't try to create your own circuit.
* Each exercise should be completed within 50-70 seconds (anaerobic training).
* Choose a weight resistance that will fatigue the muscles within this time approximately 75% of maximum. Seek guidance if you are clueless on working out your max. 8-12 repetitions, 1 set.
* Perform each exercise in a controlled manner. Aim for full range movements at a moderate to low speed. A minimum of 3 training sessions a week.
Be Seen In The Dark
When the clocks go back and the nights draw in, being seen on your bicycle becomes a priority. Ever Ready, the No 1 brand of lighting products, has launched two new cycle lights which will ensure you stand out on the darkest of nights.
The Ever Ready LED Rear Safety Light emits a continuous beam which is visible from over 400 metres and together with a lens which includes a prism reflector makes it one of the brightest cycle lights on the market.
Now you can flash with the Ever Ready LED Minin Flashing Safety Light which can be worn around the ankle or arm via a Velcro strap or used on a helmet or bike frame via a Velcro adhesive label. Operated by an Energizer Lithium coin cell (included), the LED Mini Flashing Safety Light offers over 120 hours of battery life. The LED Mini Flashing Safety Lights costs £5.49.
New high-tech cleaner for bikes
Cleaning a bike has never been simpler thanks to Summit who have launched Bike Brite - a dynamic, new cleaner which lets you clean up in one easy go!
Just spray on and let Bike Brite's active foam attack the dirt and grime before rinsing off with a hose to leave even the filthiest bike clean and shiny.
And today's cyclists value the environment as much as their bikes, Bike Brite is completely environmentally friendly, non-toxic and biodegradable - it even comes in a recyclable easy-trigger spray bottle.
Available Nationwide from Halfords and other bike shops, Bike Brite
costs around £3.99. For details of your nearest stockist, contact
Summit on (01295) 270770.