What You Need for a Long Biking Trip

If you are heading on a long cycling trip, then you will need to stock up on a lot of bits and pieces to make sure that the trip goes smoothly. You will need to take care of both yourself, and the bike, and you’ll need to pack carefully to make sure that you don’t get stuck without something important, in the middle of nowhere. Your packing list should include;

 

A Puncture Kit

You should always carry a puncture kit with you when you are out on your bike, but it’s doubly important when you’re going on a long trip. Make sure that it’s appropriately stocked. If you’ve used it recently and not replaced the patches, the kit is next-to-useless.

A Fully Charged, Simple Phone

If you’re going on a long trip and you’re going to be camping or staying in as-yet-unknown accommodation, then it’s not a good idea to rely on your iPhone to make calls. You can get inexpensive, simple phones that have battery life measured in months if they’re left switched off and only turned on to make calls. This kind of phone could be handy if you were to get stranded.

A Prepaid Credit Card

If this is a long trip through cities, then having a prepaid card with some cash on it is a good idea, just in case you end up needing to book transport home.

Long-life Snacks

Carry some protein bars or other snacks with you to keep your energy up. Things that will keep in your bag, and not go off and that are a good source of calories.

A First Aid Kit

A simple first aid kit with plasters, bandages, antiseptic wipes, painkillers and other basics will give you peace of mind and keep you comfortable for most emergencies.

A Fold Up Raincoat

Hopefully, the weather will be beautiful for the entire trip, but sadly the weather doesn’t always co-operate. A fold-up raincoat will keep you at least mostly dry and doesn’t have to take up a lot of space in your bag.

A Comfortable Bag

You might be able to make do with any random backpack for a short trip through town, but when you’re on a longer journey and your bag is packed full to the brim you’re going to notice the awkward straps and the way that the bag doesn’t quite sit properly on your back. It won’t just be irritating. It could become distracting and dangerous. Don’t let it. Get a proper bag – many cycling-specific bags even come with hydration pouches and long flexible straws so that you can drink on the go. It will make the ride so much more fun.

Proper Bike Clothing

Find some clothing that is suitable for cycling in too. It’s OK to ride in jeans when you’re going from home to the local shop, but on longer journeys, you’ll find that they’re restrictive, you get sweaty, and it’s just not comfortable. Baggy pants can get caught in the chain of your bike too. Dress appropriately. You can always change into street clothes (or party clothes) once you get to your destination.

Sun cream

No matter where you are, or whether it’s summer or not, it’s a good idea to wear sun cream if you’re out for prolonged periods of time. You might not be at risk of sunburn on a mild day, but the sun can still cause hidden damage to your skin.

A Paper Map

Even if you’re relying on your phone or a dedicated GPS unit, batteries die, accidents happen, and devices break. Having a printed map gives you a back-up that you can refer to if you have a technology disaster. Even if you’re not great at reading printed maps, you can pull them out and ask locals for a hand.

Good Shoes

Make sure that the shoes you wear are suitable for cycling. If you buy new shoes especially for the trip, spend a few days “breaking them in.” Yes, you can get blisters from cycling just like you can from walking.

A Sense of Humor

As corny as it might sound, yes, you need to have a sense of humor if you’re going to go on a long road trip. There will be days when it’s cold and wet. You might get lost. You will find that you forgot to pack something important. Things won’t always go according to plan. That doesn’t mean that you won’t have a very good time – it just means that you need to be flexible. If you go with the flow and take advantage of having ‘free’ transport that will let you head wherever you feel like depending on the weather and your mood, then you can always have a good time.

 

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Tips and Pointers on Biking for Weight Loss

Bicycling on the RoadNot only is biking a great way to burn fat and lose weight; it also helps to tone the leg muscles. There are several factors that determine how often and how long your bike ride should be to lose weight, these include your personal weight loss goals, the kind of equipment you are using as well as how fast you are riding.

Pedal power can be loads of fun for those looking to lose weight, and it can be sociable and challenging while providing a great workout. It is suitable for just about anyone of any age and any level of fitness while burning calories and losing weight. You will also be improving your health and be out and about.

As time goes by and cycling becomes more and more popular, there are more bicycle paths being set up offering options that are more comfortable and enjoyable. This is an excellent opportunity to help you reach your weight loss goals as you get fresh air and stay healthy.

Here are a few of the main benefits of cycling:

  • By increasing your heart rate, you will burn calories and lose fat helping you to reach your weight loss goals.
  • Cycling improves overall health
  • Being as the major muscle groups in the legs which are the glutes, quadriceps, hamstrings and calves are exercised with cycling, all round fitness, as well as strength and endurance, will increase.
  • Pedal power is not high impact and absorbs the weight of the body, is for those who due to the pressure it places on their joints, are unable to do high impact sports such as running, cycling offers an excellent alternative.
  • Requires no specialized training, many people trying not even to take up a sport because it is complicated. Riding a bike is something that most people know and will never forget.
  • Inexpensive and pollution free.

So, if you have decided to cycle to lose weight, it is important that your workout is structured differently than if you were casually biking with a friend. Make sure that you buy the best bike to help you with your workout goals and structure your workout do you will be able to shed those pounds faster.

What matters when you are biking to lose weight is duration, meaning the amount of time you are on the bike as opposed to the distances you travel. So, to lose some weight, you do not need to ride in a marathon, however, have your odometer handy.

Your Watch Heart Rate Tracker

When you are first taking on biking for weight loss, you can use a simple test to begin your workout program. You can use an odometer, a smartphone app or a GPS watch to see how far you travel while biking for thirty minutes. Have a workout journal where you can keep track of all this information and set goals to drop the amount of time to bike the exact distance on the same route.

You will notice that as your level of fitness improves, you will start logging more mile in less amount of time and during this process, you will be burning more calories. As you become adjusted and more comfortable riding your bike, start scheduling longer rides throughout the week.

By taking on at least three cycling workouts a week, you will start seeing noticeable differences in no time. You should break them up, for example, one ride should be short, around thirty minutes, another should be of a more moderate duration, around forty-five minutes and then have one long tour that can last between sixty and one hundred and twenty minutes, remember this should be done weekly.

Now that you know how often you should be riding your bike to lose weight let’s discuss how fast you should be riding. If your primary goal is weight loss, what matter more than speed is intensity. You will burn more calories during a high-intensity ride as opposed to a lower power ride. The intensity is how hard you work at it, and the speed is how fast you are traveling, both are affected by the bike you are riding as well as the trail you choose to ride.

For example, let’s say that you are riding a mountain bike, which is heavy and are on off-road trails that are muddy, traveling are twelve miles an hour, this will require a lot of hard work. Now if you are using a road bike and simple down a hill, which is a pace that can be reached with almost no pressure.

It is however recommended that you use a heart rate monitor if you do not know how to use one, I suggest you learn. You want your goal to be a maximum heart rate of seventy to seventy percent for most of your rides. If a heart monitor is not only your current investment list, you can also use a perceived exertion scale. What you want to feel is a level seven workout on a scale of one to ten. You want to be breathing deeply yet not be completely out of breath and exhausted.

So, if you want to cycle and lose weight, it is recommended that you have an intensive bike workout routine at least three days out of the week, and the workouts should vary in length of time. It is also important that before you take on any weight-loss regimen, you consult your primary care physician and create a workout routine that goes hand in hand with your biking and weight loss goals.

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