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Benefits of bike commuting - comprehensive handbook

Why you should commute by bike?

Compared with driving or taking public transit, bicycling to work is associated with a substantially lower risk of heart disease and cancer and even premature death from all causes. The health benefits of cycling are even more powerful than walking, according to the study.





Whether you're a newbie, bike commuting, or seasoned die-hard all-weather veteran, it's always worth thinking about how to make your commute easier, less stressful, and overall more enjoyable, and do just that with a little advance planning and preparation can to make sure that you get to work looking fresh a million dollars and smelling like good bacon freshly baked biscuits. In this article we give you a lot of tips on how to have more fun commuting and smelling of cookies, among other things, but before we do that we're doing a quick survey in the app to see how many of you actually commute, so join us click-on-screen I will guide you through the survey and you do that now first imagine the scenario it is Monday you are tired probably a little grumpy because you have to go to work, but you can see cycling, you have already won, but wait before you leave the house make sure you pack a bag full of clean things that you will need for the rest of the work week so you don't have to carry a big bag with you and carry clean clothes for the rest of the week everyday genius is here my bag has all the clothes I'll need in the office this week, so I brought aGCN t-shirt, some GCN club socks, and a pair of trousers this one here at GCN is a tough one, as you probably think You have seen that many of us commute here by bike and it means that the battle for shower space can now often be a daily battle if you are lucky enough to work in a place that has showers for you help to freshen up then maybe consider going to work a little sooner or later so you can miss the rush hour rush hour I will be really grateful that you freshened up and if your workplace has no shower facilities, There are many other options, maybe there is a gym near your work place and you can take advantage of the s how to take the message home with you, unless you are antisocial and like the idea of ​​an entire office for a shower having yourself alone, you never know when you need light, when you drive to work and when you commute on busy roads, then I would actually recommend day-time t as this is a really reasonable thing to do, but there can be delays and delays at times, which means that even if you weren't expecting to drive in the dark you can do just that, so always be prepared , maybe you have emergency lighting at work And if you are traveling in winter, where it is often dark, then it is worth charging your light son as soon as you reach the office where you do not want to drive off in the dark and then realize that your batteries are actually depleted, another possible solution is to use a dynamo attached to your bike that can charge your lights if you are out and about now there are a number of advantages and disadvantages to using dynamos that not strictly necessary but luckily if it is you I'm not sure what they are, we made a article that just explains that at this moment I am likely should actually point out that I'm not really commuting on a Pinarello Dogma f12 with 81 millimeter deep vision wheels, that would be ridiculous as I'm not an oligarch be my bike and mycommute is actually a five-minute walk at the moment, but unless If you are an anoligar or a sultan who happens to be commuting on a bike and can afford to regularly swap out fancy flash top-of-the-range components, I recommend doing something much more practical since you have a commuter bike because commuter bikes are abused a lot in life means you probably can't clean them as often as you want and you know you have a good chance of riding in any weather and sometimes they get a lot on dirty roads abused, they are a workhorse, and these types of conditions can speed up the components, so switching to less expensive components for this reason is a much better option People do what I say and not how I do it, it will be different for everyone and depends on where your community where you live and how long your commute is now. There are lots of quiet alleys and lots of little streets here and you can really ride some great routes, but I actually lived in London and commuted there by bike which was a whole different story.

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As a consequence, I had to get really good at planning clever and great routes to avoid driving on highways and expressways and so on. Now there are a lot of different ways to do it here GCN we use commutecommute is an app that is really useful for drawing routes and it has some great tools that can help you choose quieter roads there that are more suitable for cyclists, for other terrains too, so you might want the route that has the lowest possible elevation to work or maybe you want one that has the greatest elevation possible, also different road surfaces so that they can isolate roads that are in the terrain d and gravel, if you want some mixed surface action on your way to work and if you might be lucky enough to have more than one type of bike too, you can get an off-road specific ride and an on-road ride to have. Road vs.

Off-Road Commuting Last Year If you are struggling with work motivation and why not consider riding with someone, ask at work and see who else is bike commuting, even if you are They only end up halfway to meet you it's worth it It's because driving with someone else gives you extra motivation, it's a goal to have someone follow someone you can keep up with and someone else who can care leaves that you actually show up and ride your bike, on the other hand if you're a cunning veteran of the commute? on a bike and you know someone at work who is a little insecure, a little nervous and wants some company and could benefit from it, then you know why you can't lend them a hand and help them commute credibly worthwhile hi Dan yeah remember yes pack your pants for the rest of the week yes I packed mine yes yes nice you can be seen later why when you commute a backpack can be good sometimes it can be ok on a shorter route but on one Longer periods can get quite uncomfortable and they can make you sweat a bit and even if you ride for more than 20 minutes they can start to get a bit annoying, but there is another option to use panniers or panniers. I would really recommend doing this I mean, Penny is kind of like clothes that they come in and out of on a regular bike, but regardless they are incredibly practical and incredibly useful and when the weight is taken off the body and on the bike it's just you, you really know that riding your bike makes you feel much more comfortable, especially if you are I'll be commuting longer, these were our tips, but remember, when you bike commuting, enjoy it, it doesn't have to be a race, enjoy your time on the bike i it helps you get healthier and save the planet, bonus and if you have your own hacks and tips that you want to share, fire them off in the comments because we love to hear you and what you could include in a future article and hopefully everyone in the comments is not just about my pants or my hair, that would be nice but i will go now because i I have to commute home, so I'll put on my GCN box, which is available in the gcn shop

Is bike commuting enough exercise?



Only about half of adults meet aerobic exercise guidelines, but a 30-minute bike ride (15 minutes each way) five days a week at a casual pace is enough to meet those recommendations. Cycling also comes with significant benefits for mental health and well-being.13 2019 .

Is 30 minutes of cycling a day enough?

Cycling increases your endurance on and off the bike

Exercising on the bike for at least 30 minutes a day will build up your cardiovascular and muscular endurance. By putting in consistent effort, you'll notice an improvement in your aerobic capacity, enabling you to bike longer or on more intense rides.

Horseback riding can take on all sorts of shapes and sizes, but if you're really pressed for time, you can be in a proper ride in 30 minutes. Well we thought we'd give it a try and see if we can get a proper ride in just half an hour, take a survey on the gcn app which ride you prefer. Since circumstances are not the same for anyone, we are going to show you some real life examples of what we as gcm moderators do when we only have 30 minutes to make itapenlets gocycling shoes 30 minutes that is not very long to to take a ride on the road.



I thought it would take me 30 minutes to just get out the door with my gear on on the Mypike, that would be pretty pointless for me a really decent session in 30 minutes on the turbo with changing and showering after a short spicy session 2040s and I'll just do this as often as possible with a warm up and a cool down so I think I could do 10-15 sets that I could do to be organized so I'll go and get ready to get my gear ready and my bike ready okay i think this is the fastest thing i ever moved a little over two minutes ago and the time clicked in the garage my session started my wahoo ok so i am on the bike took a little longer me was expecting almost four minutes, but I complain that I really really have to turn the fan on because I feel like it's getting pretty hot, so I'll take that into account lten, okay, so now I'm four minutes and 30 seconds into my warm-up, I thought 20 seconds before I'm starting my first exertion, okay, now it's my turn I feel a little less stressed I mean I didn't have the best warm-up I've had usually a good 10-15 minutes but yeah i think we will get into these first assets i will take them at first a bit easy and then we get into them so i have four seconds so i better walk away most of the time i don't know once, what day of the week it is, so give me 30 minutes and you know it's gonna be a smash feast if it's cold outside and I don't want to be outside I'm there too long or I have plans to do with the family. I know I have to do it fast so I usually inflate the traffic jam to get into the zone, have to change, we have to hit it, we have to hit the goal right when I get out the door, no mess About two three minutes just to blow the cobwebs off my legs to warm up, get comfortable on the bike and then pace a heart rate of 120 to 140 for five minutes just to get me moving so I prepare for the workout I can do that in a moment, so we have three minutes, ini pressed the lap timer just to get up. For the next five minutes I want to maintain a nice, high cadence I don't want to strain the muscles too much, especially if you don't have a lot of time, you don't want to focus on mastering Biggear to get the heart rate super high you just want one icy cadence keep your pace high work on the cardiovascular system does not necessarily stress the whole body that comes later in a few minutes fits in a ride in 30 minutes it will be difficult, but I think it is doable and I want to take this as an opportunity to just have a nice bike ride, spread my legs, exercise my lungs, be one with nature, a peaceful moment in the middle of a maybe quite stressful work day yeah yeah, my days are stressful, they are better, change your clothes .

Hold on hold, you're not here, look away for a second bit of privacy helmets checkokay, I'm ready, I'm gone, I'm out the door, I'm out in the open oh feels good to be out now, it took me two minutes to get ready because I cut all that faffing just-kit out of the door on the bike I allowed myself 13 minutes of driving time which I will do one way on my local roads, and me did this because I don't want to choose a loop that could be longer than it probably looks on paper, and also because it means I know I just have to turn around and come back so I can be back on time, so if i do 30 minutes? in one direction 13 minutes back that's 26 minutes total travel time so that I have those two minutes ready to get ready, give me two more minutes to change afterwards because I have a very important meeting after that, so I have to make sure i get back in time so everyone should be well able to have a top quality ride in 20 minutes26 minutes of driving time i escaped for half an hour i got off bike shoes but i don't care i decided to take one song about writing about it i got wet wet wet wet bike shoes and it really wanted me to sing for the bluesnow my 30 minute workout, i will get outside and go up a few hills in bath where i live because they are really close so i hope i can do a good 10 mins of vo2 max exertion in this window, what i need to do? because it takes me 10 minutes to get ready, so I only have 20 minutes left to climb inutes, the average is 10, it's hard, but I think I can do two decent reps here, about 380 400 watts and then that's about 10 minutes on these kind of vo2 max endstop talks i was on turbo 19 and a half minutes now i stopped counting how many 20 second efforts i made but i start waking up i swear , my heartbeat is increasing, so I get a good workout I guess I'm fitfive more in then that will mean another five minutes oh no I have to cool down yes another five and then two minutes of cooldown really just turn my legs and see if I can can move in just three minutes that will be just about everything alright let's make a little more effort I kind of wish now, but I've only been on the road for a nice, easy ten minutes Really, I got myself done over here that second, doing my second rep and the clock is running for about 26 minutes which means I have four minutes to get home and get changed, that's a stupid idea oh godoh, I better jiggle this much for a cool downokay so I won't be on my ride for seven minutes but I thought I just stopped a bit because I found some nice blackberries. I mean I usually come here in the fall to pick them be so early in the season to be honest and and I just noticed them here I have to stop and see I'll just try them very juicy yet a bit tart one a bit angry you could have stayed a little longer two weeks i think it's good to know anyway i crack better because this somehow consumes a bit of precious time i am very lucky to have this as a little cheeky trip during my lunch break, to tell you the mountain is a steep climb don't underestimate it right up to the middle of Myride and Carrick on shirt and straight on the bridge over the river now and as you can see an absolutely wonderful vantage point from here, the river is pretty swollen i should say we had a lot of rain so it looks pretty dark specially red this poor canoe had a bit of an accident, don't think so he gets a canoe trip in half an hour oh i got a little lost, i better go back because well, the routes speak strategically and to be honest, i have a i got a little carried away because i was on downsiskin hill, it takes me 30 minutes to get here and the way back is all uphill, this is not in my plan, I haven't thought about it, I haven't thought it through at all so I have to If I'm going to do this meeting because it's actually an important meeting, move 30 minutes made it all right so I just finished this sentence Two minute threshold last 30 seconds I'm going to hit it hard and I'll take a two minute break do 30 seconds all outokay, so the first two minutes are done, now I have two minutes free and I'm basically just going to cool down, then I'll do it again, another two minutes. I came here to this local sand pit just to put in a good effort it's exciting and having a bit of off-road fun for me so I really enjoy spending 30 minutes of my day, probably like many of you the off-road Proportion is not insignificant, so I have 60 seconds left to rest, then I'll do two more of those two-minute efforts, then I'll do some off-the-bike chores too, well, let's start with the second one up here, We made the second set, we still have two minutes and then for my last set of these threshold Vo2 intervals that I didn't have, I will strike a lot to remember this session needed my equipment my shoes my bike and I forgot a weld hole three the more I can try harder then I can call down I would always recommend doing a good warm up and making a good call if you have a session like this do, but either i thought i got it through but i clearly failed to get down to 27 minutes and i just found that a two minute cooldown after such an intense session isn't long enough for my legs still burning, my heartbeat is still pretty fast and if i get off now my legs will hate me tomorrow, so i'll stay on the turbo for a few more minutes just to cool down properly so i won't have any pain later, but what did i think, three minutes to get out and take a shower? and it turns out I haven't planned that well I'm going to get as hard as I can to get home against Hillah Power on so those intervals are done, now it's time to do something off the bike work if i park the bike and now i will hold out another 20 seconds so while i work my way back now i will continue this effort, now one more, i feel sick, huhso for all of that i have the area i am in live never really leave I've never been too far from home I have one last effort to do, I'll only do this by the side of the road while I make my way back to my house Okay, now 20 seconds right I managed to test it over the climb and I'm about to make my way home now I think I'm on the clear I have 25 minutes of driving time so I have three minutes to get home, two minutes, to get changed, and then bi I'm back at work in half an hour so now I'm confident I'll see it at my desk so I've just done my meeting and I may not have made the most epic journeys, but you know what it doesn't matter because I'm out am i have fresh air and i am a little trained is better than nothing sometimes in life we ​​don't do something because we can't do everything we'd rather do nothing than do a little something and you know what you have to do sometimes is just get out, turning your legs and trying it out and that's the magical right, so I'll go back and build it all into my rideability, so I'm back to my seat about a few minutes and I know I've already got my uh-three- Did a minute warm-up I did my small amount of easy pace I did my two minutes into two minutes off the bike, and run sprints now I'm gonna do it n couple do last sprint to finish this last one so that's it 30 minutes with me looks like if you can jump out of there make you feel better you will get the blood flowing in your brain you will feel a lot feel positive you will feel good you have something in a little bit is better than nothing is whatever is say have fun, be sure, thank you for checking out all of them.

I hope you enjoyed this one and I hope it inspired you to get on your bike and enjoy these smaller rides, but please let us know in the comments below for do or favorite workouts or favorite little rides on the country roads like me I would really like to hear from you like we all do and please let us know in the comments section below, now like to hear your inspiration I better return to my meeting because I just asked it, see you carefully soon thanks for looking everyone and have fun riding

Is biking to work good for you?



Biking to work is good for you. Cycling improves cardio-vascular and aerobic fitness, lowers blood pressure, boosts energy, builds muscle, and improves coordination. Sneaking the health benefits of biking into your daily commute is so easy it almost feels like cheating!2 . 2015 .

Is cycling everyday bad?

Cycling everyday is good when done with proper intensity level and if your body has sufficient time to recover. Competitive cyclists need recovery days given the intensity of their training and races, while more casual cyclists can cycle without taking days off.26.04.2021

What is a reasonable bike commute?

Up to 10 miles each way is a reasonable bike commuting distance for a person of average fitness level. Riding 10 miles at a moderate pace in normal traffic conditions takes about 1 hour. For a person with exceptional fitness level 15 miles each way commute is still doable.

How much cycling a day is healthy?

World Health Organisation (WHO) recommends that adults aged 18-64 years should indulge in at least 150 minutes of moderate-intensity physical activity throughout the week to stay healthy. What many do not know is that a daily cycle ride of only 20 minutes is sufficient to achieve this target!

Does cycling reduce tummy?

Yes, cycling can help lose belly fat, but it will take time. A recent study showed regular cycling may enhance overall fat loss and promote a healthy weight. To reduce overall belly girth, moderate-intensity aerobic exercises, such as cycling (either indoor or outdoor), are effective to lower belly fat.

Does cycling reduce tummy fat?

Cycling is a great workout to add to your fitness regime. It is a very effective exercise that can help you reduce belly fat and reach your weight loss goals faster.4 . 2018 .

What happens if you cycle everyday?

Regular cycling stimulates and improves your heart, lungs and circulation, reducing your risk of cardiovascular diseases. Cycling strengthens your heart muscles, lowers resting pulse and reduces blood fat levels.

Why are road bikes good for commuting to work?

A decent road bike usually starts around the 1000 dollars. Thankfully this also means that you will get a quality bike that can serve you for many years. One of the main reasons people choose bike commuting is that they are frustrated sitting in traffic. Bike commuters in cities save a lot of time compared to those commuting by car.

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What are the pros and cons of road bikes?

Pros and cons 1 Advantages of Road Bikes. One of the main reasons people choose bike commuting is that they are frustrated sitting in traffic. 2 Disadvantages of Road Bikes. Since road bikes are designed for speed instead of comfort, they can feel too spartan to some. 3 Q&A. What kind of commuters are road bikes good for? 4 Conclusion.

What are the benefits of cycling every day?

1 Benefits. Cycling habitually, especially at a high intensity, helps lower body fat levels, which promotes healthy weight management. 2 Drawbacks and safety. There are a few drawbacks to cycling to consider. 3 Cycling every day. 4 Who shouldn’t cycle. 5 The bottom line.

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