1.Choose a hardtail frame First, let me briefly talk about the importance of frame size. The frame size must fit your body. If it is too large or too small, it will affect your riding posture, causing you to ride harder than others, and may cause sports injuries for a long time. However, this is not absolute. For example, if you often go up and downhill, then the frame size should be smaller. If you only use it for flat road riding, then it does not matter if the frame size is slightly larger. The frame material is of course titanium alloy or carbon fiber is the best. 2.The front fork is a high-tech component of mountain bikes. Mountain bikes with hard front forks are rare, and they are basically front forks with shock absorbers. Spring Forks: The lowest range forks with no damping. Features: cheap, the most common. Resistance fork: The resistance fork is used as the medium without damping. Features: More than the above, but more than the bottom, but the resistance fork will age after about three years and needs to be replaced. Oil spring fork: the spring is used as the rebound medium, and the oil is used as the damping. Features: The heaviest, but the strongest. The spring is relatively smooth to use and responds sensitively to small vibrations. Generally, the shock absorber oil is changed every six months, and the fork is removed to change the oil. Oil-air fork: Air is used as the rebound medium, and shock oil is used as the damper. Features: Lighter than the oil spring fork, but the firmness is reduced. If you pump up the gas every six months, the car dealer will provide a special pump for free, and you can buy it separately. The advantage of using air as the medium is that it is lighter in weight and can protect the rider’s wrist during high-speed off-road, but it is not very sensitive to small vibrations. 3.The braking system includes brakes, brake levers, and brake lines. There are two kinds of brakes for mountain bikes: V brakes and disc brakes, while suspension brakes for ordinary bicycles are not common. V brake: The force is very strong, because it is braked by the friction rim, so the rim must be adjusted in place, and it is not easy to deform. Disc brakes: Compared with V brakes, it is less likely to lock the tires. When driving at high speed, locking is very dangerous and will cause sideslips and rollovers. There are two types of disc brakes: hydraulic disc brakes and mechanical disc brakes. Hydraulic disc brakes rely on oil to press the brake pads to obtain huge braking force. Wire-pull disc brakes rely on the power of your fingers to brake. Now, V brakes have been phased out one after another. Disc brakes are better in terms of aesthetics and practicality. The only trouble is that sometimes you need to adjust the brakes to make the gap between the pads. V brakes are more dangerous than disc brakes when riding downhill on rainy days, and are more prone to brake failure. For long-distance riding, one or two pairs of pads must be prepared, especially in mountainous areas. As for the oil pressure and machinery, it depends on your own choice, and the machinery is better maintained. If the oil brake is broken on the road, most cities cannot repair it, especially in remote areas, you can only either express a new one or replace it with a mechanical one. 4.The transmission system includes a crankshaft, a central shaft, a chain, and a flywheel. Tooth plate: also called tooth plate. Most of them have 3 gears, and some people change them to two gears in pursuit of lightweight. Central axis: There are three types of integrated central axis, plum blossom hole central axis, and square hole central axis. Chain: This is a consumable item, and the chain is often broken. A good chain drive is flexible and will not wear out after long-term use. Flywheel: There are 7-speed 21-speed, 8-speed 24-speed, 9-speed 27-speed, 10-speed 30-speed, and 11-speed 33-speed. 5.The speed change system includes a shift handle, a front derailleur, a rear derailleur, and a speed change cable. 6.Wheels include rims, steel wires, front and rear axles, outer tires, and inner tubes. Rims: Double-layer rims should be used for mountain bikes. Because the double-layer ring is stronger than the single-layer ring, it can better withstand the test of the performance of the bicycle on harsh terrain. Steel wires (spokes): There are two types, one is common, with a circular cross-section; the other is flat (wind resistance strips), which can reduce frontal wind resistance. Axle: also known as flower drum. Friends who use disc brakes should choose disc brake shafts because the disc brake pads are fixed on the disc brake shafts; friends who use V brakes can use ordinary shafts. If you want to upgrade to disc brakes in the future, you can install disc brake shafts first. Tire: very important, because it directly affects the rider’s handling of the car on a specific road. Different tread patterns adapt to different road surfaces. The flatter the tread, the less resistance, the faster the speed, and the stronger the friction on flat ground. Skinny tires are suitable for flat concrete roads in the city. The more convex the tread, the greater the resistance, the slower the speed, and the stronger the friction on the mountain. if you want to check more bike knowledge, you can pay attention to our official web.
Even though aerodynamics is widely accepted these days, most of us cyclists still wish our bikes were lighter. Probably from the earliest days of bicycles, cyclists have been trying to make their bikes lighter. We’re sure Octave Lapize, the first rider to climb Mount Duttmare in the 1910 Tour de France, would have liked his bike to be lighter. No matter what era, if you’re riding a bike, you have to push the weight of the equipment with your own effort. As a result, cyclists tend to think about taking weight off their equipment and being happy to lose even a little weight. In recent years, with the improvement of academic understanding and research knowledge of aerodynamics, and being accepted by the majority of cyclists, aerodynamics is regarded as the kingly way to ride faster. Studies have shown that, except on the steepest climbs, aero bikes are generally faster than lightweight-oriented bikes. It’s crucial for racers, but for most of us cycling enthusiasts, saving weight is still a welcome act. Below we’ve outlined some weight-saving upgrades and tips to help keep your bike’s weight down. Handlebar While the effect may sound insignificant, you can actually save up to 80 grams by swapping out your aluminum handlebars for carbon fiber ones. You can go a step further and see them short. I recommend the Trifox bike Carbon Riser Handlebar RHB300, which weighs in at 187g and is very reasonably priced. Tires and Tubes If your bike comes standard with heavier, cheaper tires, upgrading them can provide some solid weight savings and improve ride quality. This inexpensive upgrade also comes with the all-important problem of generally reduced puncture resistance. But for many lighter-weight cyclists, it’s a risk worth taking. Wheels To keep costs at a minimum, manufacturers often equip their entry-level to mid-level bikes with more durable components. Especially when it comes to wheelsets. Low-end and mid-end vehicles are usually equipped with aluminum alloy wheels, which are usually heavier than carbon fiber wheels. If your wheels are heavy, upgrading them could save a lot of weight. Depending on the wheelset you choose, it may even be possible to save up to half a kilo. spare parts Another simple weight-saving measure is the option to replace the saddle, seat posts, and pedals that come with the bike with lightweight alloy or carbon fiber versions. These modifications are also less expensive than replacing your wheels and drivetrain. If you’re going to ride for a long time, not just lightweight for climbing, Trifox bike has a lighter carbon bow saddle option. The trifox bike CS100 saddle, which weighs only 106 grams, has also attracted attention for its perfect combination of comfort and weight. Another great way to modify is to invest in a lightweight seat post. The SLS21 Bike Seatpost is my personal favorite, ditch unnecessary items like a second bottle cage; swap out all-stock steel bolts and nuts for titanium versions, and upgrade to lightweight quick releases or thru axles pole. When every moment counts, you can also consider sawing off the overly long front fork steerer tube and seat tube. Sawing off the excess can actually save a lot of weight. Tips for light-weighting without spending money If you’ve already saved a lot of weight with component upgrades, trimming the excess length of the cable and bar tape can save a few more grams. If your bike has external cable routing, optimizing the cable routing will also help improve aerodynamics at the front of the bike. The brake and transmission cables of the whole car are usually relatively long when they leave the factory. Cutting them as short as possible can save considerable weight. When operating, please note that if it is too short, it will affect the braking and shifting performance. Road handlebar tape and handlebar plugs also save weight. Inflatable handlebar plugs are much heavier than simple plastic ones, and I like to keep a pair of lightweight handlebar plugs on hand so I can attach them to a new bike no matter what bar strap I’m using. Thicker silicone bar tapes are usually heavier, thinner cork tapes are usually the lightest, and you can save on tape if you tie the bar tape as tight as possible. As controversial as it may seem, toss your valve caps and locknuts in the trash, save some weight, and if your valves are going to rattle against your rims, just secure them with some duct tape. You can also swap out the steel screws for bottle cage mounts, headset lid mounts, and other non-fasteners for lightweight alloy screws for even more weight savings.
Anyone who loves cycling will know that bicycles are mainly divided into four categories： The first category is civilian vehicles, which are the most common transportation vehicles; The second category is mountain bikes with thick tires; The third category is called climbing car; Another category is road bikes. The road car used in the competition, we usually call it “racing car”. Tire Road 700C is equivalent to 28 inches, and mountain bikes have a wheel diameter of 26 inches; mountain bike tires are usually above 1.9″ (1.5″ may be used for special tracks), while road bike tires are mostly around 20mm wide. Handlebar controls In order to ride on rugged mountain roads and pursue control, the mountain bike uses a wider handlebar, while the road pursues speed and reduces wind resistance, so the handlebar is narrower. Frame On bumpy roads in the mountains, the consideration is the combination of lightweight and hard work, while the focus of road considerations is pedaling rigidity and lightweight. Road bikes are usually slender (and aerodynamically designed frames are thicker in recent years), while mountain bikes are stronger. The frame angle of the mountain bike is very particular, and the angle of the road bike is similar. Mountain bikes have thicker axles, while road bikes have more delicate axles. At present, with the application of manufacturing technology and high-tech materials, it is difficult to find any similarities between the two frames except for the basic structure. Brake Mountain bikes require powerful, powerful braking, and all-weather braking systems. The earliest mountain bikes used a suspension brake system and the V-shaped brakes that appeared later provided better braking performance. The best braking system now is the disc brakes, introduced by motorcycles. In addition to braking power, the most important thing about road bikes is lightweight. Front fork The front fork of the mountain bike is an important part of the mountain bike. It has high technological content, a combination of performance and comfort, rigidity and lightweight, while the front fork of the road bike is just a part related to the frame. Weight Weight is very important for mountains and roads. During competitions, mountain bikes can reach 12.5kg, while the maximum limit for roads is 10.5kg. The heavier the car, the more energy you consume, virtually increasing your excess consumption. Precautions The appearance of the mountain is complicated, and there is no road. It feels simple and smooth. Of course, some of them cannot be seen by their appearance. What needs to be seen is the overall effect of the car, especially during the riding process. Mountain bikes feel relatively stable, and comfortable, and have very good maneuverability and braking; all road bikes are designed to emphasize speed because the narrow tire width has high requirements on the road surface, and wet and slippery roads are easy to slip and have poor flexibility.
Breaking the wind is the necessary process for cyclists to lead to victory!If you do not fully prepare, it will consume your stamina bit by bit and become the biggest enemy on the field.Even if they have excellent aerodynamic bicycles and ultra-low wind resistance cycling equipment, riders can only get a certain amount of help on the field. It does not mean that they can get the first opportunity in the leading group, and there is no guarantee that they can stand in the awards the stage accepts cheers because the output power is determined by physical fitness. If riders have good equipment and attitude, they can play an important role in the key to victory.For advanced riders who are looking for speed and fighting every second, you must know the 10 tips for creating low-drag riding. The following are the bike parts, personal parts, and body parts, respectively, and explain in order the ways in which road bikes can achieve low-resistance riding settings.Bike parts selection1. WheelsIn principle, a rim height of 35mm or more can produce a wind-breaking effect. Although the higher the rim, the better the wind-cutting effect, if it encounters a crosswind, it will become difficult to control. Considering the front wheel, it is recommended to use 50mm. For the high-frame wheels, the rear wheels have no handling problems and the overall center of gravity is also on the rear wheels, so wheels with higher rims can be used.The part that can exert the maximum aerodynamic performance is the wheelset. The picture above is an AERO wheelset of Trifox. There are 45mm, 50mm, and 60mm for your choice.2. HandlebarIn addition to the appearance of the body to minimize the wind resistance area and make the whole more streamlined, some bike handles use a hidden wiring design, which hides the wiring inside the handlebar. Not only does the car become more concise, but it can also more or less Reduce wind resistance.3. TiresTires that seem to have nothing to do with low wind resistance, in fact, the tread pattern and width will also affect the wind resistance coefficient. It is recommended to choose a smooth and flat tread pattern to minimize the wind resistance friction coefficient, and the width of the tire should be echoed with the wheelset to avoid Choosing wider tires to produce greater wind resistance.Although there is no so-called aerodynamic tire, choosing a bald tire and a suitable width can help.Personal parts selection1. Low wind resistance helmetIt is the most straightforward way to buy a road helmet with low wind resistance. Its appearance is similar to that of a timing helmet. As the rider may face downwards in the final sprint, there is no drop-shaped tail end design. Some brands of road bike helmets are sold separately with caps. By covering the vents to reduce wind resistance, some ventilation will be sacrificed. If your budget is limited, you can add a smooth cap to your existing helmets, which is economical and affordable.2. Shoe coversThere are usually Velcro or laces on the surface of general car shoes. In order to reduce wind resistance, it is more economical to wear shoe covers directly. On the other hand, many shoes on the market pay attention to low wind resistance design, through surface treatment or the whole piece of smooth design, making the whole pair of shoes more streamlined.Wearing shoe covers directly is a more economical way, and the laces and Velcro are not exposed.3. One-piece cycling suitCompared with the separate styles of the upper body cycling jersey and cycling pants, the one-piece cycling underwear is more streamlined, and the seam point is located on the lee side of the front of the jersey. In addition, the appropriate size and tailored tailoring design make the whole set the cycling clothes attached to the body, but the disadvantage of the one-piece cycling suit is that the ventilation effect is not ideal.Body part selection1. Cycling postureThe wind resistance area of the human body is much larger than that of a bicycle. If you want to reduce wind resistance, you can change the cycling posture to create a better low wind resistance effect. Riders who are very particular will perform fitting according to their needs, usually, by adjusting the saddle forward and lowering the handlebar height, The body seems to shrink into a ball, but this posture will not be very comfortable, and the body will easily feel tired.Many riders think that holding the lower handlebar can reduce the wind resistance more than holding the upper handlebar, but in fact, the cycling posture is not as low as possible, but the more level the better, so it is recommended to hold the upper handlebar with both hands. In the horizontal state, the helmet and the back are in a straight line, and the pedaling posture is maintained in a vertical state.2. Shave leg hairDifferent people have different opinions on the effect of shaving leg hair. Some riders have the habit of making the body surface smoother, but after all, leg hair is a part of human skin and has a warming effect. If you really want to shave leg hair, it is usually best. There is such a habit, try not to do it before the game, otherwise, it may cause skin allergies or infections.3. Reduce excess body weightIf you accidentally get too much luck or your BMI exceeds the standard range during the New Year holiday, it is recommended to find a normal way to reduce weight. An average weight loss of 0.5kg per week is more appropriate. It can reduce overall weight on the one hand, and reduce weight on the other. The windward area can also have little effect on reducing wind resistance.4. Reduce wind resistance through wheelsWhen riding, the body will divert the wind resistance to both sides. When the airflow converges again in the neutral position, a so-called low-pressure zone will be generated. There is no wind resistance in the area. If the team is moving through the division of labor and cooperation, it will not only It also achieves the effect of reducing wind resistance and also saves energy.
In today's life, many bicycles, especially mountain bikes, have an obvious groove on the saddle.As for why this design is used, many people don't know why, and many experienced cyclists have different unique opinions.In fact, leaving a hole in the saddle makes this design more humane. The earliest bicycle saddles were designed based on saddles, and this design is still in use today.1. Cost savingThe hollow design in the middle of the bicycle saddle is much more complicated than the integrated design in the production process.Some people think that it is cost saving. In fact, this is impossible. At most, it can only save some materials. However, the cost of craftsmanship and manpower far exceeds the cost of materials.2. Reduce weightSince the material of the saddle is reduced, the weight of the saddle will inevitably be reduced.For cyclists, especially for races, a little weight on the bike is very important. Although it looks small, it reduces the streamlined wind resistance of riding, which can better save people's physical strength and is suitable for long-term riding.3. Relieve stressPeople who often ride bicycles will definitely feel this way. After a long period of riding, the hip will feel the pain of tearing.In fact, it is caused by the force between the sides of a person's hips (sit bones) and the saddle during riding. There are many nerves and blood vessels in the human sciatic bone. The hollow design is mainly to solve the pressure on the blood vessels and nerves in this area, so as to relax our feeling of pressure and discomfort when cycling, and make cycling more healthy!4. VentilationAfter cycling for a long time, there will be a lot of heat in the position of the buttocks, which will produce a lot of sweat. This design plays a role in ventilation and heat dissipation to a large extent, so it is very necessary for the bicycle saddle to be breathable.5. Beautiful and generousWith the development of science and technology, according to people's pursuit of life, the novelty of models makes it easier to attract consumers and promote product sales.Just like many people buy a bike, in addition to performance and price, one thing that cannot be ignored is that its appearance is enough to attract them.Nowadays there are too many sub-healthy people. It is good to buy a bicycle and start cycling. It is environmentally friendly and can also exercise~ Don't be so lazy in life. Be sure don't eat too much and move your legs often!Click Here to buy Trifox Carbon Fiber Bike saddle, suitable for up and down lock or left and right lock seat posts, such as the seat post of trifox full carbon fiber road bike X16.
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
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
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.
