form and fitness

As a cyclist, finding the correct height for your saddle is key. Setting it too high or too low can result in knee and back pain, or even injury. Use these easy steps to calculate the height that's right for you. 1. Consult A Bike Pro There are several ways to calculate your ideal personalized...

One of the first lessons any serious cyclist learns is where to put their hands and when. This isn't your childhood bike and the consequences of falling are far more grave, so use this quick guide to familiarize yourself with the basics and get to practicing. 1. Safety First If this is your...

Be able to calculate and improve your cadence on the bike is one of the most important tools in a rider's bag. 1. What Is Cadence? The primary motor function of cycling is pedaling. In order to get from point A to point B you must keep your feet moving. And if you pedal faster, you'll get to...

Be able to calculate and understand your cadence is one of the most important tools in a runner's bag. This guide will walk you through the basics. 1. What Is Cadence? Put simply, cadence is the number of times your feet hit the ground per minute while running. It is a common and important...

Maintaining a correct posture while cycling is critical to both making gains in the saddle and avoiding injury. This guide will walk you through what you can do off the bike to strengthen your posture and keep your form in line. 1. Correct Posture First, a refresher on cycling posture. Keep...

Cycling is a sport of relentless, perpetual action and its arena is the real world, which means constant adjustments for terrain, weather and those sharing the road. Knowing how and when to switch gears is one of the most fundamental skills in a rider's arsenal. 1. Have Respect For the Road In...

Cramping up has been the bane of many a runner, but it doesn't have to be that way for you. With a bit of planning and focus, you can avoid side stitches and leg cramps, so you can run pain free whenever you please. 1. Lifestyle Like any type of exercise, you are in a constant state of...

When it comes to cycling, safety is everything. It's extremely important to know the rules of the road and this guide will give you a rundown of some basics. 1. Equipment Before you even get in the saddle, make sure your bike is fitted correctly. Your local bike shop is the best place to go for...

High Intensity Interval Training (or HIIT) is one of the hottest exercise trends out there. It is an excellent way to boost your cardio, build muscle and cut fat by burning calories efficiently. This guide will give you a crash course on how to get in the saddle and get in on the craze. 1. Some...

High Intensity Interval Training (or HIIT) is one of the hottest exercise trends out there. It is an excellent way to boost your cardio, build muscle and cut fat by burning calories efficiently. This guide will give you a crash course on how runners can utilize this technique. 1. Some...

Most riders are concerned with increasing their speed at one time or another. If you fall into this category, check out this simple guide for some tips to get you moving faster in the saddle. 1. The Basics First some basic tips. Keep in mind basic does not always mean easy. In fact, here it...

Making the jump from spin class to the great outdoors can be a daunting adjustment for even the most seasoned indoor riders. This guide will walk you through some of the hurdles to making this transition, so your transition is as safe and easy as possible. 1. Confidence First, remember that...

Indoor cycling has been hugely popular for years now. Riding in an in-home gym or joining a spin class has motivated millions to ride regularly, without the distractions of the open road and unpredictable weather. This guide will walk you through the basics of indoor cycling so you can get in...

Long, steady climbs are the things of nightmares for many riders. They can be physically draining, mentally taxing and are basically no fun at all. But it doesn't have to be that way and this guide will tell you exactly why. 1. Be Light It may sound simple, but the lighter you are, the easier...

Cycling is one of the most strenuous and comprehensive physical activities out there; it requires strength and conditioning in your legs, arms, chest and back. So, it should come as no surprise that keeping your body loose and stretched is vital to finding success in the saddle. 1. Day-to-Day...

Whether you're a beginner or a seasoned cycling veteran, choosing and fitting a new bike for your personal needs is extremely important. Whenever possible, consult with a professional who can help you in this process. 1. Frame Size All the adjustments in the world cannot make up for an...

1. Fit and Flexibility Before you start worrying about cycling form, make sure you are correctly fitted for your bicycle. Remember, every rider is unique; so go to your local bike shop and find a professional who can take your measurements and fit you to a bike ideal for your body. Proper saddle...

After a big run or ride, you always want to look at the performance data available to you through Strava. Sometimes you might want to share your GPS data with a friend or another device, in order to get a closer look at your activity. To do this, you'll need to learn how to export a GPX file...

These are two of the most popular fitness apps on the market today. They allow you to record workouts, track your performance through data output and connect with friends. We're going to take a look at both to see which might be better for you. 1. What Both Offer Strava and Runkeeper are both...

Strava is a popular fitness and social media app. It's free and can be used in conjunction with your Apple Watch to improve your workouts and track progress. It enables you to record activities, share them with friends and analyze your performance. 1. Download Strava If you haven't already...