The handlebar is too long? The wrong posture is destroying your shoulders.A longer handlebar means more stable handling, right? Usually, the short answer from riders is "YES".However, for a rider with a height of 1.9 meters, the 800mm long handlebar will give the rider a super comfortable and stable experience during the ride, while effectively maintaining the stability of the shoulder control and smooth turning. Sex. It seems that everything is perfect, but for the majority of ordinary riders, too long a handlebar brings comfort and also tends to hurt your shoulders invisibly.Too long handlebar will reduce the range of physical activityLooking back on the recent mountain cross-country trips, you felt your shoulder pain? If this happens frequently, it's time to re-evaluate the riding posture during off-roading. In the cross-country process, the most stable posture should be a slight external rotation of the humerus (upper arm bone), the elbows are slightly lowered, and the shoulder blades sink backward. It is a bit like the meaning of "sinking shoulders and falling elbows" in traditional Chinese martial arts. Such actions can stabilize the scapula and shoulder joint muscle tissue, and effectively improve and cope with the range of physical activity in the cross-country drop. The opposite movement (elbow, shoulder shrug), usually because the handlebar is too long, the force will not be smooth, the movement will become stiff, which greatly increases the risk of shoulder joint injury.Aaron Gwin's perfect postureLet's take a look at how downhill champion Aaron Gwin maintains the correct cross-country posture on the field-notice that his shoulders are not high, the upper arms are slightly externally rotated, and the positioning of his elbows: elbows and handlebars It's close to the level, and it's not raised high, close to the shoulder. The whole action is very standard! Aaron Gwin has incredible strength, strong back rotator cuff, and scapular muscles, which can help him to accept the rapid impact of a continuous drop and maintain stability.Wrong posture comparisonJust like running, it is difficult to perceive what your movements are like during the riding process, so it is best to take a good friend to rush the mountain, which can help you record the cycling posture. When reviewing the cycling video, you can check whether your elbow and shoulder movements are wrong. Is the elbow raised exaggeratedly and the shoulders raised? If this is the case, you may need to replace it with a shorter handlebar.The key is to find a balance between the position that can effectively control the shoulders and elbows and how comfortable you feel. Remember, the perfect balance point may not be an 800mm long handlebarClick here to buy Carbon Fiber Handlebars
There are few cyclists who don’t like going downhill, and we even see it as a reward. You don’t need to push hard, you can enjoy the speed and the feeling of the wind on your face, which is really cool. Moreover, cycling downhill sounds like a sport that does not require much skill and physical strength, but in fact, this is a misunderstanding. People often understand that downhill, especially mountain roads Poe is a sport that needs to test skills and courage, and it is definitely not a joke.Straight downhillStraight downhill refers to the downhill that is long and straight, and the slope can be seen almost at a glance. It is more common in the northwest region and less common in the south. When riding down this kind of slope, it is often difficult for you to feel the speed. Before you know it, the speed has become very fast. At this time, if there is a problem with the road conditions (such as a pit or a stone), or something distracts you (such as a flying insect or the ringing of a mobile phone), then the probability of crashing is very high. So go straight downhill, you’d better have a stopwatch to monitor your speed, it is recommended to control the speed within 40. Be careful not to stare at the stopwatch, the correct way is to quickly glance at the stopwatch numbers, and then return to the front. At the same time, hold the handlebars tightly with both hands, gently apply the brakes with your fingers (keep the brake pads or pads slightly in contact with the rim or disc), focus on the front and the road, and at the same time look at the sides of the road out of the corners of your eyes. Don’t let anything affect you, let alone let go. Even if a flying insect flies into your face, it’s best to stay still. If there are small pits and pebbles on the road, it is recommended to run over them directly instead of trying to go around them. Even if it is a small animal, it can only be rolled over, because any evasive action at high speed may cause a serious fall car.Panshan Road Downhill As long as you are climbing a mountain, you have to face this kind of road condition. Downhill is often one bend after another, and sometimes there is a sharp bend after a straight road, so the risk index is doubled. The downhill of Panshan Road has higher speed requirements, and it is recommended to control the speed within 30 in the whole process. The types of curves on Panshan Road are U-shaped, V-shaped, S-shaped, Z-shaped, continuous Z, or continuous S. Among them, U-shape and V-shape are turning back, so you should be very careful, turn close to your side, and don’t cut the line for the sake of fast speed, while Z-shape and S-shape continuous curves need to strictly control the speed and not indulge. When the car enters a curve, it needs to slow down in time. Remember to slow down before entering the curve. That is to say, when you see a curve ahead, you must slow down now. Don’t wait until you enter the curve before slowing down. For open roads, do not cross the middle (yellow) line of the road under any circumstances, especially when entering a curve with poor visibility (blocked by mountains or vegetation), be sure to pull over and ride. If you encounter a steep slope (more than 10%), when braking on this road section, you should subconsciously push the handlebars forward, and at the same time move your buttocks to the rear of the seat cushion to shift the center of gravity to the rear wheels to maintain stability. In addition, a stopwatch with a navigation route is recommended. You can predict the size of the curve ahead through the route map in advance, which is more conducive to early speed control.About brakes Although the braking force of disc brakes is better than that of calipers or V brakes, you can’t trust the brakes too much and let go of the speed limit. In an emergency, the disc brakes and calipers are the same. There is no difference between those who can’t stop and those who stop and people fly out. So, don’t create an emergency for yourself, the best way is to control the speed all the way. Some people wonder whether to use the front brake or the rear brake when braking suddenly? Do you want to use the brake (human flesh ABS)? In fact, it’s all overthinking. The moment something happens, you rely on your instinctive reaction. You don’t have time to think about it. You will definitely use your greatest strength to pinch the two brakes at the same time. So, don’t create an emergency for yourself, the best way is to control the speed all the way. In addition, the braking force of disc brakes is not easily affected by weather or terrain, so try to use disc brakes if possible.About the game Although most hill climbing races do not recommend drivers to climb slopes by themselves, or because of the lax management of many races, there are still a large number of people climbing slopes by themselves in many races. This time in a hill climbing race in a well-known scenic spot, although there are motorcycles in front of the speed, in fact, you will not be punished for passing the motorcycle, so the speed is just a decoration. I believe this is also the main reason for the accident. In addition, some races do not close the road, or the road is closed for a period of time. Even if some players are still riding, the road is still open, and the closed players will not be accommodated. This also easily leads to accidents. Ideally, the road should be closed all the way, and the road closure time exceeds the time when the last competitor reaches the top of the mountain (or strictly enforce the containment policy). After the riders reach the top of the mountain, they will be separated from the vehicle immediately, and the bicycles will be transported down the mountain in a unified way, while the players will take the bus down. This race will be truly safe if no one is allowed to climb the slope by himself.
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In addition to the saddle, another major component that affects the long-distance road riding experience is the handlebar. Nowadays, handlebar manufacturers and brands provide handlebars of different widths and lengths for various riders. So in the face of a dazzling array of handlebars, how should we choose the one that suits us?This article is about two points to consider when choosing a handlebar, whether you are buying a handlebar for the first time or want to further upgrade your bicycle, these two points are applicable.Choose the length of the handlebarIn the choice of the length of the handlebar, there are mainly two opinions.The first argument is that the long handlebars can better reflect the effect of leverage, allowing the rider to use more power to control the bicycle. And the long handlebars also help to open our chests and breathe easier.The second argument is more inclined to use short handlebars. This argument believes that narrow handlebars can stretch people's shoulders and back, thereby reducing muscle tension and fatigue. Not only that, but the shorter handlebars can also make the aerodynamic effect more prominent.My original handlebar was at least 44cm in length, but now my handlebar is only 42cm in length.I still remember when I was changing the handlebars, I was always worried. First of all, I know that depending on the length of the handlebars, there will be great differences in the feelings of cycling. These differences are reflected in the feeling of support and chest stretch when cycling, and the second is because of my body shape. More than the average rider huge.After changing to the new handlebar, I did feel that the leverage on this shorter new handlebar would be less than that of the old handlebar, but from my overall feelings of support, I got used to it quickly.In terms of comfort, because the new handlebars are shorter, the distance between my hands is closer, so my triceps also need to exert more force. But this may also be the reason why I don't tighten my arms when riding a bike. In short, I have already digested the difference in feeling.In terms of breathing, I didn't obviously feel that these two handlebars of different lengths had any effect on my breathing, so I couldn't make a statement.Eddie Audi, the founder of a bicycle fitness center in Atlanta, said "According to experience, the distance between the two shoulder lock joints should match the length of the handlebar. But this is only the conclusion that most people have concluded. Not necessarily applicable to everyone."(Note: Acromioclavicular joint, referred to as AC joint. It refers to the sliding or planar joint formed by the acromioclavicular articular surface and the outer end of the clavicle, located on the outermost side of the scapula.)Eddie Audi also said, "Short handlebars will make our elbows and forearms tight, which can easily lead to forearm fatigue. But in fact, long handlebars have their own problems."So having said so much, if we want to buy the most suitable handlebars, we still need to try and experience them ourselves.But here, this article can still make a suggestion. That is, if you feel your back and neck muscles tight and tired every time you finish riding, then your handlebars may be too long. But if you feel that your arm muscles are very tired or have chest tightness or nervousness when riding a bike, then the handlebars are too short for you.Selection of handlebar shapeEddie Audi said, "When choosing a flat or round handlebar shape, the size of the hand is a very important determinant. People with larger hands can use a wide and flat handlebar, and people with smaller hands can use it. It is more suitable for thinner handlebars. This is because people who are not big enough need to open their hands when using wide handlebars, which will increase the burden on the forearms. This principle is similar to the grip of a tennis racket."This suggestion is very useful.In my own experience, because I am tall and strong, my hands are also very large, so I always prefer to use wide and flat handlebars. But when I checked my bicycle recently, I suddenly changed myself to a thin round alloy handlebar, and the experience was very poor.
Regardless of whether it is the first bike or the Nth bike, before the start, I will hesitate to assemble a bicycle, hoping to achieve the 100 points in my mind. Let us simply analyze the characteristics of buying a complete bike and assembling a bicycle to help you consume fewer brain cells.Unless you have a tool wall, know the specifications and compatibility of various parts, and have special channels to get cheap parts, it will not be cheap to buy parts separately. If you are newer, you will buy a lot of strange or wrong things, easy to spend wrong money.Compared with buying a complete bike the advantages of assembling the bicycle:Freely decide what grade of parts to be equipped on the bike;Freely decide what purpose the bicycle will be used for;The complete bike can only be exchanged for different models according to different purposes. It is not as free as assembling a bicycle, and the reality may be cruelerThe paint you like does not have the function you want,Have the features you want but don't have the paint you like,The paint you like plus the features you want, but it doesn't have the size you wantAssembling a bike requires a lot of time to search for parts, and after finding them, they will have to assemble them one by one, and buy a new one in case the specifications are wrong. It is also a way to pay the bicycle shop to assemble the bike, but it also takes time and also requires an assembly fee. But it's faster than the time it takes to explore. Inexperienced users may damage the parts by themselves. At this time, it is best to find a professional to help you assemble the bike. Buying the complete bike only needs to spend time looking for the bike, and the rest is handled by the professional technicians of the store, which will save a lot of time overall.A sense of accomplishment: Of course, it is more than buying a complete bike! Seeing his bike taking shape step by step, the sense of accomplishment is indescribable! That feeling is the same as seeing a child raised all the way finally grow up and have a successful career.Skills: If cycling is an important activity in your life, it is best to learn how to assemble a bicycle by yourself, and prepare some equipment for long-term use. If you learn how to build a bicycle, you can better maintain your bike. When you encounter problems during cycling, you can find out and know how to solve them in time. At the same time, when you buy the next bicycle, you can quickly assemble it. When you have your own channels, you can save more money than buying the whole bike!Click Here to buy Carbon Fiber Full Suspension MTB Frame
Empecemos contando desde el principio.Llevaba un para de años dándole vueltas a lo de comprarme un cuadro de doble suspensión de carbono y aprovechar las piezas de mi bici.Después de muchas vueltas , mirar páginas webs, comentarios, fotos, foros… estaba entre tres cuadros diferentes y al final me decidí por el Trifox por geometría,estética y por todas las bondades que le presuponía ya que había leído mucho sobre el.El día que me decidí a comprarlo contacté con ellos y mi primera sorpresa fue que el precio había subido, pensé que sería debido a la pa Denia mundial que nos estaba azotando y que con el tiempo bajaría de precio así que se lo pregunté a mi contacto y me dio las explicaciones de porque había subido el precio y que no bajaría.Me lo compre aun pensando que era muy caro, pero con el tiempo me di cuenta que mi pensamiento era erróneo y que su precio está muy bien.Tuve que esperar ya que con el tema de la pa Denis se retrasó un poco el envío pero en cuanto llego y abrí la caja me di cuenta que había hecho una compra maestra.El embalaje era perfecto con mucho mimo para que el cuadro no sufriese ningún desperfecto en el largo viaje.A primera vista el cuadro es muy bonito y el acabado de la pintura Titanium espectacular; me acababa de enamorar.Siguiente paso llevarlo a la tienda a montarlo con todas las piezas de mi otra bici.Aquí surgieron varios problemas sin importancia piezas que no me valían y unos casquillos del amortiguador que no valían para mi amortiguador dt swiss xr carbon así que para no demorarme más compre otro amortiguador que me valdría un rock shox monarch que este si valía perfectamente.Ahora si ya estaba montada , engrasada y esperándome a sacarla a correr, saltar , subir, bajar y todo lo que le mandase hacer.Primera toma de contacto un paseo de 20 km para poner todo a punto altura de sillín , calas este tornillo que se afloja….Y al día siguiente a darle caña.Vía verde de Galdames ( 50 km) llanos para ir a tope y ver lo rápida y rígida que es la bici.Y no me defraudo para nada es un misil, muy rápida y rígida la suspensión se comporta muy bien absorbiendo las pequeñas irregularidades del terreno y no balancea nada , es muy reactiva cuando le pegas un acelerón no le cuesta nada y se nota que la fuerza que imprimes a los pedales va directamente a las ruedas y eso se debe a la rigidez del cuadro, aquí empecé a notar las miradas de otros ciclistas a mi bici, si es que el cuadro es precioso como no va a mirarme la gente.Segunda toma de contacto 70 km por verdadero monte, senderos subidas , bajadas aquí la vamos a probar bien de verdad en todo tipo de terreno.Empezamos saliendo de casa a ritmo tranquilo poniendo mil ojos en toda la bici a ver si todo sigue en orden.Pasamos unos kilómetros por el carril bici sin ningún problema todo está ok.Llegamos al kilómetro 15 y llegamos al monte.Primera subida fuerte muy bacheada y rota y la bici se comporta como hasta ahora rígida, recogiendo todos los baches del terreno y sin perder un ápice de rigidez y trazando todo el camino por donde le mandas.Un leve giro del manillar y la bici para allí que va sin problemas.Subiendo se comporta como una verdadera purasangre , una bici de campeonato del mundo , una bici que si la llevase Niño Schurter ganaría un campeonato del mundo como minimo.Después de unos cuantos de kilómetros seguidos subiendo llegamos a la cima y ahora toca bajar; y como no puede ser de otra manera me encanta bajar con esta bici y es una bici que baja casi mejor que sube.Trazas las curvas de maravilla y absorbe muy bien los baches además al ser un cuadro de carbono se nota que el mismo cuadro absorbe también algo los baches y eso se debe a las capas y formas del carbono que está muy bien estudiando para que así se comporte.Aquí el pequeño peso que tiene de más el cuadro no es un pequeño inconveniente como subiendo sino que es un plus y hace a la bici más rápida y rígida.Así me paso los siguientes 25 km alucinando con el comportamiento, bondades,rigidez, absorción,reactividad … del cuadro.Ahora me doy cuenta que los casi 1000€ que he pagado por el cuadro son pocos € ya que un cuadro de este calibre pero de cualquier otra marca de renombre vale el doble o más.Después de unos cuantos mese y unos cuantos kilómetros de uso sigo pensando lo mismo y lo único que pienso es como se comportaría si estuviese montado con todo lo mejor que hay en el mercado, aunque después me digo que ya sé que se comportaría de 10 ya que sé que hay algún equipo de UCI Wc Mtb que compite con el cuadro bajo el nombre de otra marca.Lo único que creo que falla un poquito el cuadro es el peso aunque estoy seguro que cuando revisen el cuadro usarán mejores fibras para rebajar el peso del cuadro que si lo rebajasen en 200 gr. se quedaría en un peso alucinante.Como digo después de un tiempo con el yo recomiendo totalmente su compra y que cada uno lo monte con las piezas que pueda ( las mejores , las peores, nuevas o de segundamano) porque seguro que quedará una bici muy buena ya que su cuadro se comporta bien en todas las sitiaciones( monte , carretera, sendas , subidas, bajadas..)Haga clic aquí para comprar el cuadro de MTB Trifox de fibra de carbono con doble suspensión
1. FrameTo clean the frame, you can use a rag dipped in water to pour on the parts, so that the mud stuck to the bottom of the frame will easily become soft when exposed to water. At this time, just wipe with a rag to easily remove the mud. It is not advisable to use a high-pressure water gun to wash the sludge on the bicycle, because this cleaning will easily enter the bottom bracket or hub and affect the life of the parts.At this time, you need to pay attention to some places where mud is easy to accumulate on the frame, such as the position of the bottom bracket on the bottom bracket. After washing off the muddy water on the frame with clean water, wipe it with a semi-dry damp cloth. When there is dirt on the frame, just wipe it back and forth several times, and the frame will be clean. Remember not to scrub with detergent and soapy water.2. Wheels, tires, and seat postWhen washing the wheelset, you can choose to use the shoe brush dipped in detergent to brush the sand on the tire. When washing the rim, it is best to use a semi-dry damp cloth and carefully wipe the brake pads on the rim. Simply scrub the spokes. After washing the hub, do not use a high-pressure water gun to remove the detergent. Simply dip it in water and wipe it with a clean cloth. When washing the seat post and the saddle, be careful not to let muddy water flow into the seat tube along the seam of the seat post clamp. Under the saddle, it is often the place where mud and water fly up the most, so you must carefully wipe off the mud with a rag.For tires, you can use a slightly harder brush to remove the sand and dust from the tires for simple maintenance.3. Shifter, front derailleur, and rear derailleurAfter washing the above parts, the next step is to wash the shifter. The shifter is more complicated. There is more butter in the parts for lubrication. When cleaning the shifter, it is best to wipe it gently with a rag, and it will be clean. When washing front and rear derailleurs, you can directly aim the water pipe at the gap between the front and rear derailleurs to rinse with water, so that the mud and sand stuck in the front and rear dials can be washed away. After flushing, you can also use detergent to wash off the oil on the front and rear derailleurs.4. Fork, pedal, brakeIt's easy to clean the front fork and pedals. The pedals only need to be washed off with mud. It is best not to rinse the front fork with water. When scrubbing the inner tube of the front fork, wring out the water on the rag before wiping. Some impurities will remain on the inner tube of the front fork after using it for a period of time. You can gently wipe it off with a cotton swab. It is best to develop a habit of keeping the front fork clean. This is also the most basic maintenance of the front fork. When washing the brake (subject to the V brake), you can directly flush the mud and sand left in the brake with a water pipe to prepare for the next maintenance.For chain wheel, front and rear transmissions, guide wheels, etc., dust and small dirt can be removed with a brush.5. Crankset, freewheel, and chainIn the entire cleaning process, these three accessories may be the dirtiest parts. Because the lubricating oil is left on the accessories, dust is most likely to adhere. We can pour the same dishwashing detergent on the cloth first, and then clean the chainring after dipping it in water. When washing the chainring, try to wash every tooth with a cloth as much as possible. After washing, rinse with water. You will be pleasantly surprised to find that the crankset is as bright as new under the scrubbing with a dishcloth.The next thing to wash is the freewheel. To wash the freewheel, remove the rear wheel for cleaning. First, release the rear brake so that the brake does not pinch the wheel. First, loosen the screws on both sides of the rear wheel quick release. At this time, tap the rear wheel lightly and the wheel will come out.Put the wheels on the ground, wipe them carefully on the freewheel with a rag, pay attention to the position of the rear derailleur when putting the wheels back on the bicycle, and slowly pull the rear derailleur to put the wheels in. This process is very simple, and you can understand it after disassembly and assembly once or twice.
Cyclists need to improve the three main elements of speed, strength, and endurance: training content, nutritional supplies, and equipment. Here to share with you, the coup disassembly of upgrading equipment.1. Lighter wheelsThe first thing to upgrade is the wheels. why? Everything comes from the rules of physics, and the rolling weight has a greater impact than the static weight (frame). This means that only a few hundred grams of weight loss can dramatically increase the speed. You will speed up on flat roads and throw away riders, and you will be more powerful when climbing hills. You will especially feel the importance of lightweight wheels.2. Aerodynamic wheelsAnother way to increase speed is aerodynamic wheels. Many wind tunnel test results have shown that when the speed exceeds 40 kilometers per hour, the aero wheel can save 1-2% of pedaling output. The reason is very simple. The higher the frame height, the more aerodynamic wheels can reduce turbulence and reduce air resistance in headwinds. However, although it runs fast, it is also more difficult to control than the low-frame high-wheelset, so it is recommended to use it in the time trial.3. TiresIn theory, the closest contact between a bicycle and the ground will have a great impact on rolling speed and comfort. However, people don’t care very much and just use standard tires when buying a bicycle. This is very wrong. Our suggestion is to try high-weave-density road tires. A tire with a high TPI number means that the higher the fine nylon thread is woven inside, it can reduce the rolling resistance and increase the speed. But there are advantages and disadvantages; the disadvantage is that high TPI numbers are more prone to snake bites. When winter comes, change to winter tires with thicker rubber layers.4. Derailleur kitThe electronic kit can be said to be a major evolution in the evolution of bicycles in recent years. When the traditional mechanical kit is still pulling the cord, the electronic kit has sent electronic signals to the front and rear derailleur, which is a wireless signal near the speed of light. Among the many benefits, the most important is more precise and quick gear shifting.5. BB bottom bracketIf you use a poor-quality BB bottom bracket, your large plate crankset will not rotate smoothly and save effort, so you will waste some energy when you step on each lap. It is recommended that top players who pursue performance choose BB bottom brackets with ceramic bearings for two reasons, both of which are critical: the first is that ceramic bearings will reduce resistance; the second is that their life span is more than ten times that of steel bearings.6. Power meterThe function of the computer should not only display basic information such as speed and RPM. If you care about your pedaling performance, the power meter is already an indispensable helper. The power meter can actually measure the wattage of the power generated by the rider on the bicycle, and then transmit this information to your bicycle watch mounted on the handle.Why are these power data so useful? Because when you have the FTP functional threshold power (Functional Threshold Power)-that is, the data of the maximum average power obtained in an hour of exhausting and stable riding, you can match your physical lactic acid threshold Ride in the interval. This is very helpful for the sprint high-intensity (121%-150 FTP) in the first interval (about 55% FTP) and the sixth interval.
Cycling is a great activity that can help you stay fit and lose weight. But how much time is appropriate for cycling each day?Riding for 30 minutes three to four times a week can help accelerate your weight loss and significantly improve your fitness levels. 30 minutes of moderate-intensity cycling 4 times a week can burn about 1.3 kg of fat per month.30 Minutes to Bike and Lose Weight The average person burns about 400 to 700 calories riding a bicycle for half an hour under average riding conditions. In order to lose 1 pound of fat, you need to burn 3600 calories, which is equivalent to 5 to 7 hours of moderate cycling. Riding more than 3 or 4 times a week can be challenging for beginners. It is recommended that you start with fewer rides and slowly increase the intensity as your knees and joints adapt. How far can you ride in 30 minutes? Most new cyclists can cover 8-10km in 30 minutes. Ride at an average speed of 19-26 km/h on a flat road. As the weather and terrain change, so will the average speed and distance traveled. If you’re cycling in the city, you also need to consider traffic. The following factors can affect your speed, in order of importance: your fitness level terrain headwind or crosswind bike type tire width and pressureHow Fast Does Your Performance Improve After 30 Minutes of Ride? Unfit individuals may feel the need to take a break after riding for 10-15 minutes. If you fall into this category, there is no shame in it, and no need to panic or throw in the towel prematurely. If you can only ride 10-15 minutes without a break at first, and you ride the bike 2-3 times a week, within three weeks you’ll be able to ride 30 minutes without any problem. Your fitness level will increase exponentially in the beginning. After a month of regular cycling, you’ll feel energized and fit enough even on moderately difficult climbs, and you’ll also notice a big boost to your health in other areas (such as when climbing stairs and not out of breath). How often should you ride？ You should start out cycling 2-4 times a week depending on your current fitness level. Riding less than twice a week won’t get your muscles going enough, and starting out more than 4 times a week will initially take its toll on your body too much. Remember that a new rider’s muscles and joints need time to get used to riding and they need time to recover. Experts recommend 30 minutes of cardiovascular exercise at least five times a week to maintain a healthy lifestyle. So cycle 5 times a week, and of course, any combination of cycling, running, and walking. The most important thing is to find something you enjoy doing and something that keeps you fit, and cycling is definitely a good choice.
