Riding on a high

(China Daily/Agencies)
Updated: 2009-03-25 09:15

At the first sign of spring, many people start thinking about pulling their bicycles out of the garage and getting in shape.

"Along with hiking, swimming and jogging, cycling is a classic outdoor endurance activity," says Theodor Stemper, a sports scientist at the University of Wuppertal, Germany, adding: "It brings about all kinds of desirable effects."

These benefits include improved heart muscle, better circulation and lower blood pressure. The motion is also easy on the joints as the cyclist's weight is supported by the bike.

The immune system also benefits from outdoor exercise. Plus, as a cyclist builds up stamina, the muscles in the back and leg get a workout while the health of the knee and ankle joints is maintained.

Riding on a high

Despite the overwhelming evidence in favor of cycling, it's still advisable to consult a doctor before going out after a long break.

Then, says Stemper, take a close look at your bike, which should be compatible with your weight and height. The saddle, for instance, should be set at the height of your hips, so that when in a seated position, your leg should be able to fully extend with the heel on the pedal at its lowest position.

The position of the handlebar should allow the cyclist to lean slightly forward, but without bending the back too much. Normally, the handlebar is slightly higher than the saddle. If it's possible to set the distance between the steering column and the saddle, Stemper recommends the length of the rider's lower arm as a good standard.

One other piece of advice comes from Rolf Lernberg, head of ZIV, a German bicycle industry association. "Always test an old bike to make sure it's in good condition," he says. If this all sounds a little complicated, fear not. "More important than any measurement is feeling comfortable on the bicycle," Lernberg adds.

If a person is serious about adding cycling to their workout regimen, their first stop should be at a special shop.

"You should expect to spend about 450 euros ($566) on a good, solid bike," advises Bettina Cibulski of ADFC, a German cycling club. Clearly, this figure will be far less in China. Less experienced cyclists invest in a simple city or trekking bike with somewhat wider wheels, fenders, bag carriers and the lowest riding frame possible.

The kind of training regimen planned is also important when picking a bicycle. "Trekking bikes are better for long trips," says Markus Lehrmann, head of the German Second-hand Bicycle Association.

Test your new bike at the dealership to ensure it suits you and go for a test ride.

"More and more individualized bicycles are being sold," says Lehrmann, adding: "The customer generally pays a small premium for choosing a specific handlebar or saddle."

Training can start as soon as the bicycle has been bought or prepped for use. "To start, 30 to 45 minutes two to three times a week is sufficient," says Stemper. "If there's no wind and the terrain isn't too hilly, then it's OK to try longer rides of up to 20 km."

While training, it's important to focus on consistency, not speed. If you push yourself too hard, you'll soon notice classic symptoms of exertion.

"If you run out of breath, can't feel your hands or notice that your knees and posterior hurt, then you should slow down and ratchet down a gear," advises Stemper.