wellness

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...

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...

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...

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...

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...

Recovery is one of the least fulfilling parts of cycling. It feels like there's nothing to do but sit around feeling sore. This couldn't be further from the truth and this guide will set you down the path to quicker, more effective recoveries. 1. Cool Down Be sure to spend at least 10-15...

Stretching is a vital part of any serious runner's routine. Beforehand, it keeps your body is limber and ready for action. Afterwards, it helps your body ease into recovery as it makes gains. This guide will take you through some basics to ensure you are getting the most out of your workout and...

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...

We've all been there. You're halfway home, but your body and mind have already quit. Your legs feel like jelly and the idea of continuing seems impossible. You've bonked. This guide will explain the all-too-common phenomenon and how best to avoid it. 1. Why Do Riders Bonk? Several factors are...

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...

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...

Strava is a popular fitness and social media app. It allows you to record, log and analyze every run, bike ride or swim you take. You can share each activity through your profile, which allows fellow Strava users to view your activity - and vice versa. 1. Download & Create A Profile Go to your...

You might be wondering what "carb cycling" is, why everybody is talking about it and whether it's right for you. If your goal is to lose weight, the answer is: maybe. Follow these steps and find out if it might work for you, like it has for so many others. 1. Calculate Your Current Intake...

Cycling uphill can discourage even the most experienced riders. It can lead to sharp breaths, heavy legs and defeating thoughts of cycling doom. The ability to breathe properly (and think positively) is the key to harnessing your full potential and leaving even the most intimidating hills in...

Developing any new skill can be a frustrating task - and learning how to cycle is no exception. Starting out requires a personal investment of time, money and dedication. But following a few simple steps will insure you find yourself over the hump and pedaling towards victory. 1. Gear Up First...