Ebook Superso FINAL

The Ultimate Digital Guide to Cycling by SuperSo Two wheels and be free!

© SuperSo | www.supersogroup.com 1st Edition. September 2017 Cycling can change your life! ...... 3 Choosing the Right Bicycle Apparel and Gear ...... 4 Picking the Best Bike for You ...... 8 Essential Cycling Accessories ...... 12 The Benefits of Pedalling ...... 19 Bike Trails not to be Missed in USA ...... 27 Mountain Biking for Newbies ...... 32 Basic Mountain Biking Skills...... 32 Mountain Bike Upgrades ...... 35 Types of Mountain Bikes to Enjoy ...... 37 Mountain Biking Vacation Destinations ...... 43 Key Elements of a Healthy Lifestyle...... 47 Dietary and Nutritional Aspects ...... 47 Diet-Friendly Recipes ...... 50 Physical Activity and Routine Exercise ...... 57 Conclusion ...... 68

2 www.supersogroup.com Cycling can change your life!

The variety of exercising choices is quite rich, ranging from walking, jogging, swimming to lifting weights, or any other activity involving you moving your body. While you can use any of these to achieve your goals, you shouldn’t forget about one more to add to the list. Many may consider it as a fun activity, but it truly involves exercising. Plus, it’s a great way to involve inter- generations. It should be no secret, it’s bicycling. And, yes, you may exercise for life with this sport.

If you approach sport as a lifelong experience, you’ve already taken a great leap in more than one positive direction when we talk about self-improvement. If we count the advantages, you definitely have to include the fact that you may bike solo, with family members of all ages, with friends or even competitively. In addition to this, there are certain causes that are worth riding for, such as raising money for an idea you believe in, or humanitarian reasons, helping someone else and yourself at the same time.

Of course you can’t overlook the double meaning of the phrase cycling for life. On the one hand, it’s a sport that you may enjoy your entire lifetime. On the other hand, this sport, approached through routine exercise, may very well extend your life, thus turning you into a healthier version of yourself. Who wouldn’t want to shed pounds while seeing the world at the same time, even if that world were your own community? Cycling, as a sport, has become tremendously popular in the last decade. You don’t even have to worry about the natural seasons’ change due to the use of stationary bikes, turning cycling into a year-round activity. Never mind the crummy weather, your bicycle of choice may be that friendly one-wheeler in the family room or basement. It may not take you around the block, but when it’s 32 degrees or below, it’s a pretty nice seat for watching the world go by, even if it’s standing still.

For people who insist upon taking up more than one task at once, stationary bikes are the go-to solution. If you can chew up and walk at the same time, chances are pretty good that you can ride a stationary bike and read a book at the same time, or, heaven forbid, watch your favorite movie while peddling in your basement. Try as you might, you can’t do that while swimming, jogging or skydiving.

3 www.supersogroup.com But, as you ride your bike off into the sunset, with the wind beneath your metaphorical wings, it’s a feeling you wouldn’t trade for all the weightlifting medals in the world. And the best part is that you may cycle for life no matter what your age or condition of that contraption with two wheels, one chain, a handlebar and a seat.

Choosing the Right Bicycle Apparel and Gear

The sports clothing and accessories market is incredibly appealing today. So you should keep in mind a few basic guidelines to help you make the correct choice. You should consider buying clothing and gear that not only will be comfortable but also keep you safe. Consider where you’ll be riding. What terrain will you be biking through and what’s the climate like? Select appropriate clothing after you checked the weather forecast for the day.

Below are some items to consider paying particular attention to in order to make your ride more pleasurable.

When you buy a helmet make sure that it is it approved by the Consumer Product Safety Commission (CPSC) and that it is the right size. Everyone’s head is shaped differently, so try on different helmets until you find one that is comfortable.

Wear the helmet level on your head and fit it properly by finely adjusting the straps and buckles it comes equipped with. When you are done adjusting your helmet, shake your head to make sure that it does not bounce around. It is one of the most important items that you must purchase and the goal is to protect your head and in turn prevent brain injury.

Some types of apparel and gear to consider are: • Gloves • Socks • Bike shorts • Jersey • Jacket • Shoes

4 www.supersogroup.com When purchasing rain gear, make sure you are aware of the difference between waterproof and water resistant. A waterproof item must be made of waterproof fabric with sealed seams. Water resistant gear is made of material that repels water but is not waterproof. Just be aware that there is a huge distinction.

As mentioned before, the unisexual bicycling apparel includes shorts, tights, knickers, suits and jerseys. The jerseys are made up of characteristic fabric with UV reflective properties and low wind resistance. You can choose from a wide range of elite, classic and professional shorts, wearable on any cool Sunday afternoon and out for a barbecue. The tights, made with super Roubaix Lycra, are best suited for a cold day and offer a great deal of comfort and warmth.

The job of the knickers, and it’s a crucial one, is to keep away the cold from the knee. Any suit comprising Aero nylon or Lycra is suitable for a cross- country or a winter day racing. The other inclusions, such as jackets, vests, warmers, recumbent, Nordic skiing, rain hoods, bib shorts, thermal jackets, are all wind proof and relatively water resistant. According to sources from the U.S. Army, the apparel allows airflow, ventilating the skin. The dermis is kept healthy by rejuvenating the skin with constant inflow of air due to the micro pores in the gears. The fabric is a polytetrafluoroethylene (PTFE) and it’s supposed to be oil-resistant.

Wearing biking sunglasses will be beneficial to you if you like riding your motorcycle or enjoy biking in general. Not only do the biking sunglasses protect your eyes from the sun and make it easier for you to see, but they also protect you from the wind and bits of dirt and dust that fly around. Although wearing biking sunglasses might be considered just a fashionable issue, they are essential for any biker who has sensitive eyes or wears contact lenses. Most cyclists wear goggles, and motorcyclists wear helmets, but many of them also wear their regular prescription sunglasses as cycling sunglasses.

Riding in cold winter? The experience doesn’t have to be bone-chilling; check the list below to find an array of cold weather clothing that will make winter riding enjoyable. The "lobster gloves” are hybrid gloves that separate your index finger and thumb from the rest of your hand. These gloves are warmer than regular gloves, and the distinct index finger will allow you to operate your shifting and

5 www.supersogroup.com brake levers. In case your hands get cold, you should carry a pair of lightweight glove liners with you as well.

Neoprene booties are must-have elements in your winter sports wardrobe. They will zip over your shoes and even have a pattern in the sole where you can cut out a piece for cleats. Be sure to own at least a pair of wraparound glasses during the winter months. They fit snugly around your head, providing maximum protection against the wind, while still making you look stylish. You should wear heavy socks although not too heavy. An overly heavy sock will make your shoes tight, cut off circulation and even make your feet cold. You should try lightweight socks, as they will keep your feet warm without the bulk. If you need an extra layer, try silk ski socks as they are very warm and ultra-lightweight as well. As for the underwear, go for Polypropylene. It is the best material here, as it is lightweight and suited for lower temperatures. When it comes to reliable wind protection, you should choose pants and a jacket based on durability, breathing, and price criteria. Your head is very important, as you lose 50% of your body heat through your head. A helmet is designed to keep you cool in the summer, not warm in the winter so always use a fleece liner inside your helmet to keep your head and ears warm during winter riding.

You shouldn’t go on the road without an emergency bike kit. Purchase a small bag that can hook under your bicycle seat. Be sure to include:

• Tire levers • Spare tube • C02 Tire inflater • Swiss Army knife • Water bottle to stay hydrated

Drinking enough water is important to your entire body, starting with cells, muscle & joints, brain, kidneys, heart, skin, digestive tract and ending with maintaining your core temperature. Even the smallest loss of fluid can affect your concentration and impair your decision-making process. Without enough

6 www.supersogroup.com water, your body becomes overheated, dehydrated and your performance will surely suffer.

On-the-road First aid Kit

• Disposable gloves • Antibiotic ointment • Sterile dressings • Adhesive bandages

If you have special needs, such as diabetes, make sure you have your glucose monitor with you and some snacks that will help you remain stable. Follow these simple tips and you too can enjoy cycling for life!

7 www.supersogroup.com Picking the Best Bike for You

There are many types of bicycles to choose from and you can’t make this choice if you haven’t answered a few basic questions. It all depends on where you’ll be riding and what your purpose will be.

Some questions to ask yourself are:

- Am I riding for pleasure? - Will I be riding for exercise? - Will I want to go off road? - How much do I want to spend?

Just to name a few, touring bikes, utility bikes, mountain bikes and recumbent bicycles are what you’re dealing with.

People have many reasons to ride a bike. They may use their bike as transportation or just for fun. Bicycles can also be used as exercise tools and for sport.

Touring bikes are designed for long trips and have the ability to transport your personal belongings and other gear. This type of bikes is suitable for riding around the countryside and enjoying the view.

Mountain bikes are built to be used off-road and have sturdy durable frames and wide-gauge tires. The rough terrain they were built for demands suspension systems such as gas shocks or air shocks to absorb the impact.

Recumbent Bicycles are created to maximize comfort and minimize resistance. It may be difficult to get used to being in a reclining position but if you have any injuries that make upright cycling risky, then you may want to check this type out.

8 www.supersogroup.com Tandem bikes can be successfully used for those of us who have some kind of physical challenges. Some considerations include making sure the bike fits both people as it will help prevent injuries. An important thing to remember is that there can only be one captain.

Downhill biking is usually done on steep terrain and it isn’t your regular biking experience. BMX bikes are designed for tricks, stunts and racing on hilly dirt. There are competitions that you can enter and even money to be won.

Single track is a form of mountain biking that is performed on very narrow off road trails that can be steep and narrow with sharp turns and other obstacles. This type of riding takes a lot of upper body strength and it definitely isn’t for everyone.

There are bikes that include even the youngest member of the family by attaching a smaller two wheeled bike on the end of a bike.

Ice biking is just what you think it is. People ride through ice and snow. It requires more body strength because it is more tiring to peddle through the snow. With all of these choices, no one should be left out.

Stationary bikes come in many forms. For example, there’s the upright stationary bike. It’s perhaps the most common stationary bike that comes to your mind. It resembles a street bike, with the exception of gears replacing its wheels. The good thing about uprights is that they don’t require much space. They feel very natural, especially to the biker who really wishes to be out on the road. In addition, some upright bike exercisers claim that they obtain a better workout than riding on the street. And they are right because there’s more effort placed into the ride on a stationary bike. Whether you’re taking a spinning class or just exercising at home, the SuperSo padded bike saddle is your most reliable accessory, giving just the right amount of extra lift and support.

Another stationary bike option is the recumbent stationary bike. It’s especially helpful for people with balance or back problems. These bikes also offer more padding. In many cases, recumbent stationary bikes may prove easier to ride while simultaneously reading or watching TV. And since we’re comparing 9 www.supersogroup.com stationary bikes’ characteristics, don’t forget about the dual-action stationary machine. It combines upright exercise with movable handlebars. This option gives the rider’s arms a real workout as well. While many stationary bikes boast lower-body workouts, the dual-action bike offers better all-around total fitness. The drawbacks of this type of bike would be the higher price and their size as they are larger than other stationary bikes.

So, if you feel cycling keeps you satisfied but age is a barrier, a stationary bike may be the answer. Workouts on stationary bikes are low-impact; yet they enable the biker to burn lots of calories. Perhaps one of the best features of a stationary bike is that the chances of hitting an unexpected mud puddle are slim to none. It’s not a bad way to spend an hour or so.

A custom-built bike might be the way to go for serious athletes.

Ever heard of Randonneuring? Sounds French, doesn't it? Well, the sport originated in France, but it is becoming more and more popular in the United States. Randonneuring is "long-distance unsupported endurance cycling." You may have heard of it as "Ultra Long Distance Cycling."

The joy of this sport is that it is non-competitive. Riders indulge in friendly camaraderie, not trying to drive each other into the ground. And because the rides are "unsupported" – self-sufficiency is greatly encouraged.

There are many events held for Randonneur riding, but the names of winners are not posted. Rather, the names of the riders who have finished the race are posted in alphabetical order. It's not about competing against others, it's about personal progress and challenging yourself.

These events consist of rides of 200, 300, 400, 600, and 1000 KM for individual riders. Each of these distances is called a "brevet."

Now, it's when road riders want to participate in racers and ultra-long distance cycling that they'll want a custom-built road bike rather than one purchased just off the rack.

10 www.supersogroup.com It's not that bikes purchased just off the rack aren't perfectly serviceable for most riders, but serious athletes - professionals and those just below the professional level - will certainly want a custom-built bike - one that is precisely fitted to their body.

Triathletes are another group of people who need custom-built bikes. A triathlon consists of three stages: the participants have to swim, cycle and then run for certain distances. It's an incredibly grueling sport and so the bicycle has to be the lightest, the sturdiest, and the best fitted piece of equipment they have. The bike actually becomes an extension of the athlete’s body.

Guru, Waterford, and Titus are some of the big names in the custom-built bikes’ industry.

Since we’re at it, custom-built bikes and customized bikes are two different things. Custom-built bikes are built to certain specifications from the ground up, while customized bikes swap out various pieces for better fitting pieces.

Customizing your road bike is a great way to express your personality and imagination. As you customize your road bike, you will find that you are using it as an expression of personal style and beliefs.

You will find that no other bike is like the one being customized for you. It is the right fit for your body, including the right weight, height, and feel, and it’s made with the right parts and components. A customized bike will be more expensive, but it will be well worth the money because it will ride better and be more comfortable.

The top tube is one of the first things that you need to decide upon. If you have a longer torso, then you‘ll want a bicycle with a longer top tube. You can choose to get a handlebar stem that is longer, but if you do this, then you will need to sit in such a manner that your weight will be focused on the front wheel. The control and handling of your bike may be affected because of this, so you may want to abandon the idea. Choosing a bike with a longer top tube would be a much wiser choice for you.

Women may discover that longer top tubes lack comfort because they force them to stretch uncomfortably in order to reach the handlebar. This may result 11 www.supersogroup.com in turning the stem backwards. One solution would be to consider getting a longer seat post and a bike stem that can be raised higher.

Bicycles come in a few standard heights. The shortest is approximately 47 cm and the tallest is 63 cm. You may find that some of the bicycle manufacturers produce women’s bikes that are 40 cm, but with standard sized tubing, which leads to and uncomfortable ride. To determine which height fits you the best, you will need to try out several of the bikes.

The frame is one consideration, but the handlebar can have a big impact upon the bike's feel as well. The handlebar needs to be at the right depth and width so that it feels right and so that you can control the bike properly. It should be comfortable to ride during races and long distance rides as well. A 73-degree angle is the optimum angle for the head and seat tube for maximum stability.

You will also find that parts like hubs, the headset, the bottom bracket, and the seat post are also important facets of your bike. Get an easier to control bike by choosing more lightweight features and it will also go much faster.

Now that you have a bike that fits your body and your needs, you can also add in your personality to aesthetically make it into the bike of your dreams. Adding your own personal touches can be the most fun part of customizing your bike. By weighing your decisions carefully, you will be able to get the bike that you want and that fits your budget.

Essential Cycling Accessories

Bicycle Seats and Comfort Bikes

It takes only one ride on the wrong bicycle seat to demonstrate irrefutably that a good bicycle seat is paramount to regular bicycle riding. Even the shortest, smoothest ride can be painful and joyless if your bicycle has a bad seat on it.

What differentiates a good seat from a bad seat? It will differ between any two people, plus men and women appreciate things from different perspectives. Our anatomies in the lower torso were made for strikingly different purposes, and it's pretty safe to venture that none of them included bike riding! Truth be 12 www.supersogroup.com told, the perfect bicycle seat hasn’t been marketed yet. There are, however, some seats that are markedly better than others.

The biggest mistake made by occasional riders, particularly the elderly, is to opt for a bicycle seat that is bigger and better cushioned. Stop right there. Bigger seats are the wrong way to go, for anyone. Bigger seats increase friction and contact. All they will do is to broaden the area of your discomfort. Go for a smaller seat. The aim is to decrease the contact area between your derriere and the bicycle seat, not increase it!

As for cushioning, here you have some leeway. There are some very comfortable, stream-lined bicycle seats out there now, especially those made with the bumps of mountain bike riding in mind, or for the hybrid bicycles so popular with urban riders. Here, you can combine a svelte seat with some very nice and unobtrusive cushioning that will be positioned right where you need it: under your right and left buttocks' contact points. There is absolutely no good reason to have your entire derriere cushioned.

Today, there are a lot of bicycle seat designs intended to account for the anatomical differences in men and women. The most important is that the flare of a woman's seat is just a little bit wider to allow those contact points and their cushioning to hit where a woman's anatomy requires it, but there are also bicycle seats made with various openings in the middle to decrease painful prolonged contact with male or female genitalia.

Saddles: hard, soft, wide or narrow?

Buy a soft or a hard saddle? Usually the practice is to go for soft saddles, but that is not necessarily the more comfortable option. When a person sits, major weight is consumed by the two bumps. Excessive padding or softness in the saddle can prompt discomfort as they have a tendency to divert the major load onto the soft tissues between the sit-bones & two bumps.

Buy a Wide one or a Narrow Saddle? The answer to this question is similar to that concerning the saddle’s width. It also relates to the space between the rider’s sit bones. Soft tissues will have to bear the load if the saddles are too narrow as this will cause the sit bones to hang from the sides. And if the

13 www.supersogroup.com saddle is too wide, one might develop rashes might develop on the inner thighs.

Deciding on saddle material? In Plastic saddles, a large hole is left in the base in an effort to lessen the pressure on the genitals. This might not work for some people as the sharp hole edges can accumulate the load in the groin area. Although leather saddles are a bit heavier than plastic saddles, they gain points due to increased flexibility. Usable even without the foam padding, they are a more comfortable option during the hot season.

Gender Issues: A number of surveys and researchers conclude that a rider’s weight compresses the penile arteries onto the saddle, thereby reducing blood flow in them. As most saddles are designed with male users in mind, this causes a problem for women riders. Most of them have broad hips and using a narrow saddle forces the sit bones to overhang causing painful pressure on soft tissues.

So it is always important to choose the saddle that suits you, not the one that flows with the market trend. Each rider has a unique body structure and if that is not respected, people might find themselves in a bit of a bind. SuperSo bike seat cover conforms to the shape of your saddle and stays in place without sliding off while riding.

No matter your decision, base it on physically testing out a bicycle seat before committing to purchase. Always shop at a good bike shop. Their employees have extensive knowledge on the topic and most will allow you to return it if you need to take it home to try it on your own bike. There’s no way of knowing if it's right unless you try it.

It is important to continue cycling as it has the potential to improve your life, health, and the environment. With a new bicycle or just a new bike seat, you will be able to ride exactly the way to love to and continue exploring. Whether you ride to work every day or just to occasionally unwind after a long week at work, it’s important that you stay comfortable throughout the entire ride.

While comfort bikes and comfort seats are designed especially for people who feel uncomfortable using traditional bike seats, be absolutely sure the one you choose suits your needs and makes you feel most comfortable, so you can get the most out of your rides.

14 www.supersogroup.com Biking Accessories

If you are going to make cycling part of your everyday life, you want riding your bike to be as little of a hassle as is possible. A great way to make biking easier is with biking accessories. When it comes to biking accessories you can have your pick and much of your choice will be based on basic personal preference. However, there are a few accessories that nearly every biker needs to have to make cycling for life easier.

If traditional bike seats make you uncomfortable, don't worry. You do not have to give up riding because of the discomfort. SuperSo bike cushion cover absorbs road shocks through the thick padding and prevents slippage, making your cycling experience satisfying and enjoyable.

Some of the most important biking accessories for bikers to have are lights. If you are ever going to bike when it is dark, or getting dark, you must have lights. Depending on the season, it may be dark in the morning or even late afternoon. If you bike to work or for any other purpose during these times, lights are essential. Even if you do not plan on riding when it is dark, you should have lights, just in case. Fit the front of your bike with a solid light, and the back of your bike with a blinking light. A good high beam bicycle light will provide tons of light to see the road ahead as well as alert any oncoming traffic. The better quality lights usually require a battery pack that is rechargeable. The same goes for having a back light. These are not as expensive but it’s a good idea to have as much light as you can to lower the chance of cars not seeing you. Reflective clothing is another issue you may want to take into consideration if you will be riding at night. It’s important to ensure that any car in traffic can see you when you are on or near streets.

Another very important bike accessory for safety is a helmet. Helmets are not required in some states, but they are a great choice nonetheless. While you may be a safe rider, it is best to plan for contingencies. A helmet will help protect your head in the event of an accident, no matter what the seriousness. Lives have been saved by bicycle helmets. Besides, there are some modern, comfortable, and stylish designs available.

Another accessory update that helps are pedals with teeth. Most new bicycles come equipped with stock pedals that offer no real grip. These types of pedals are made of solid steel and have teeth or claws that provide a strong grip for the soles of your shoes. These types of pedals may be the thing 15 www.supersogroup.com standing between you and an accident waiting to happen. They can prevent your feet from slipping off of the pedals which can cause an accident.

One accessory that you should also give consideration to is the bicycle bell. A bell makes it so much easier to warn people ahead of you to make way because you are coming through. This helps a lot when you are on a bike trail because some bike trails also have pedestrians on them. Rather than yelling out "on your left" or "on your right", you can simply ring your bell a few times and people will move to the side. This also works great when passing up other bike riders who may not hear you yelling out.

Other accessories that add to comfort are bicycle gloves and bottle attachment. Padded gloves will save your hands from calluses and a bottle attachment makes carrying water or sports drinks much easier.

A tire pump is another great bicycle accessory to carry with you. In the event that your bike tires ever need a bit of air, your tire pump will be a life saver. While it is easy enough to take your bike to a gas station to use the air machine, a tire pump at home will save you time and money. You should fill your tires with an air machine periodically anyway, but it is nice to have a tire pump around if you need it.

Speedometers are great accessories to have. Many are easy to use, and they can tell you how fast you’re riding, and often how far you have gone. Speedometers are a valid way to measure your progress during a goal, and besides, they’re fun to use.

Biking Trailers and Cargo Bags for Carrying Stuff Around

Those interested in cycling for life do a lot of good for themselves and everyone else. Health improves, less pollution is made, and they lead by example. In fact, biking has become so popular that easy to use and much needed accessories are surfacing left and right.

While they have been around for a while, bike trailers and cargo bags make cycling for life easier. If you have many things to bring with you, but would also like to bike, that is no longer impossible. Thankfully, it is easier than ever to ride with additional belongings. Whether you want to ride up to the grocery store and need a place for your grocery bags, or want to bike to a camping 16 www.supersogroup.com locale and need space for your tent and more, biking trailers and cargo bags are exactly what you need. Biking trailers come with a variety of options themselves.

Traditionally, all the biking trailers seen were for kids. Biking enthusiasts could buckle their children in, and tow them behind their bike. Those are, of course, still available, and much improved. However, there are other biking trailers available today as well. In addition to the traditional child trailers, there are trailers made for storing other items too. These are ideal for long rides where you must take luggage of sorts, or even for grocery shopping. The possibilities are endless.

Cargo bags are a smaller and less obvious option than biking trailers. These are ideal for a rider who often struggles with how best to take belongings with them on a ride. Cargo bags are the perfect place to store a briefcase, laptop, files, and a change of clothes and shoes if you ride to work. Also, they are perfect for relatively small trips to the grocery store. If you are on an overnight camping trip, cargo bags can usually hold a small tent and some basic supplies.

How you choose to use your biking trailer and cargo bags to make your cycling experience more enjoyable is your choice. The options are limitless, and you are sure to find something that works for you and that you enjoy using. With the option of bringing everything you need with you wherever you choose to bike, you might just bike more often, and do more good. The best way to make a choice about a biking trailer or cargo bags is to visit your local bike shop, and browse the options.

Take Your Bike with You on a Drive: Car Bike Racks

Unfortunately we can’t ride our bikes everywhere. Sometimes we have to transport our bikes from one place to another. In the old days, people would use hodge-podge methods to tie their bikes to vehicles for transport, but those days are long over! With the advent of back racks, it is now possible to transport your bikes safely and securely.

Bike racks come in many different styles, uses and prices. You can very well spend as much as 300 dollars on a high quality bike rack or pick up one really cheap at bazaars or garage sales. The one you pick will depend on your needs. Ask yourself the following questions first: 17 www.supersogroup.com 1. What vehicle will be used? You need to know where the bike rack will be going. This is important because you need to know how the rack will attach to your vehicle. Racks use different attachment methods. You will have to choose one that fits your vehicle.

2. How many bikes will you need to transport? Do you transport two or more bikes? If so, you will want to buy attachments that will allow more than one bike rack.

3. Where do you want them to be racked? Consider whether you want a roof, rear, or sport rack:

- Roof Racks - These racks are attached at the top of a vehicle - Rear Racks - These racks attach to the rear of vehicle - Sport Trailers - These are used to carry many bicycles

4. What shape are your bikes? You must into consideration the size and shape of your bikes. If you are transporting children's bikes, for example, you will need racks that will take that size of bicycles.

5. Who will load the bicycles on the rack? It has to be convenient for the loader. The easier to load the bikes, the more expensive the rack.

6. How strong should your rack be? If you are loading heavy bikes, you will need racks that can withstand the weight of the bike. They have to be made of sturdy material. But again, the sturdier the material, the pricier the rack.

7. Should it be lockable?

18 www.supersogroup.com If you want added security for your bikes you will want to purchase racks that support locks and other security devices.

8. How often are you likely to use the rack? You need to know how often you will use the rack so that you can purchase one that can withstand the rigors of travel. If you will not use it often, you will not have to purchase a heavy-duty, high price rack.

9. How much do you want to spend? Ultimately, everything boils down to your budget. If you can't afford it, even if you need it, it will have to wait. But don't be afraid to save up if the cheaper alternatives do not match your needs. Try to find a rack that has only the features you need. If it has bells and whistles you don't need, don't buy it right away. It's fine to take into consideration features and functionality that you might need in the future, for example.

The Benefits of Pedalling

From Bike Riding to Competitive Cycling

You probably feel as though you see more cyclists out on the road these days. Not only are people turning to cycling for better health, but they are turning to it as the ultimate rush. Many have looked to cycling as a competitive sport and have reaped the benefits in the process. Nobody ever used to think of cycling as a legitimately competitive type of sport, but this is the way it is now. It can start with something simple like just one race, and the phenomenon usually starts from there.

What’s drawn a lot of people in is that many charity and non-profit groups started sponsoring cycling events to help raise money for their given causes. This pulls at the heart strings of many people and they want to do whatever they can to help. This is where the turning point comes in because once somebody begins cycling, particularly when it’s for a good cause, they’re hooked! There are so many great benefits to cycling and when you couple it with the possibility of helping a good cause, it’s a no brainer.

Those who sign on to participate in a cycling charity race have no idea how rigorous the training can be. To be able to participate effectively in these races 19 www.supersogroup.com that usually range anywhere from 1-3 days for their completion means months of cycling training and conditioning. It’s essential to build up your body, tolerance, and ability to cycle for lengthy periods of time before you can be prepared to participate in the actual race. This is where cycling takes on a different meaning for so many people as they become almost addicted to the way it makes them feel and craves the rush they get from setting out on another cycling path or mission of the day or week.

It’s not to say that everybody gets involved in cycling in the same way, but there is definitely a bigger draw to the sport due to so many competitive events rising up. This is great for the non- profits that have money raised for them and excellent for the individuals who get in shape and get drawn into such a rewarding sport. It’s really no wonder that as somebody trains for a competitive race; they are quickly pulled into the world of cycling and all it has to offer. This has truly turned into a phenomenon and the good news is that cycling shows no signs of slowing down anytime soon.

Biking to Work

Biking to work can be a tall order, even for the devoted biker. Given changing weather conditions, time constraints, and more, it is a hard commitment to make. The best way to start biking to work is slowly. Perhaps start with one day per week, and then gradually increase the frequency.

In some places, it just is not feasible to bike to work year round. However, you certainly can bike to work during summer, spring, and at least part of fall in most locations. If you live in a more southern state, you may be able to bike to work all year long.

Biking to work will save you money on gas, which is one of the more obvious benefits. However, it will also save you stress since you do not have to sit in traffic and be stressed. Also, you will be getting a great deal of exercise that you normally do not get. Even if your job is a mile from your house, if you bike to and from work every day, that is ten miles of biking that you would not have had each week. Not only that, but biking instead of driving helps the environment, because the exhaust from your car is not increasing pollution.

If you want to cycle for life-changing reasons, biking to work is one of the very best ways to do it. Besides, most people do not have an hour or two each day

20 www.supersogroup.com to spare in order to visit the gym. Instead, add some time to your commute, and work out on your way to work.

It is easy to get a storage basket or bag for your bike, so you can bring a change of clothes and shoes with you on your bike, and even a briefcase or backpack. This way, if you get dirty or sweat a bit while riding your bike to work, you can still look clean cut and professional when you arrive, as soon as you change. There are many ways to change your life, and biking to work is just one way to start. It is easy to try, and many people live close enough to their place of employment to try it. So don't wait, start cycling for life by biking to work today.

Cycling for Quality Family Time

It seems that the battle of the bulge has hit just about every age group and walk of life. There is a serious epidemic of childhood obesity happening in this country, and therefore families need to figure out ways to get and stay fit. As many families try to think of attractive ways to get fit together, they often turn to cycling. This is an excellent way to burn some calories, get in shape, and enjoy some family bonding time. So for those families searching for a family activity that will allow them more time with each other and even help them to get in shape, cycling is the answer.

Parents want the best for their children, and when they see that their kids are unhappy or overweight they quickly realize that it’s time to do something. The problem with so many types of exercise out there is that they feel too much like exercise and therefore kids won’t stick with it.

Cycling however offers something easy to get into, interesting, and presents an excellent opportunity to bond with the family unit as you get fit. This is truly a win-win for many parents as they get to spend some time with their kids and allow them to get in shape in the process. For most kids, cycling doesn’t feel like a massive undertaking or an exercise regimen, it is instead something to look forward to as an activity to do with mom and dad. To make the outdoor experience even more enjoyable, don’t forget to mount SuperSo bike cushion cover for added comfort.

Cycling can start off rather simply as just a spin around the neighborhood or even around the block if you need to start small. The key to getting kids

21 www.supersogroup.com involved in any activity is to start off slowly and ease them into the physical part of it so that they don’t get bored or frustrated.

Cycling can start off slowly and be built up to giving kids some great goal setting potential as they build up their endurance and ability. Once the family overall starts to get in better shape, then it’s time to step it up and find some fun routes and paths for the family to travel on. Cycling can quickly become something to look forward to whenever time permits as every time out is a new adventure. The kids can get involved in picking the spots or paths that the family sets out on. You quickly see how cycling can not only become an excellent family bonding activity, but one where the entire family gets in shape without ever feeling like they are exercising.

Bike-Riding towards a Fitter You

People never used to look to an activity such as cycling as a robust fitness regimen, but times have changed. Those who used to think that cycling was just a leisurely activity have a lot to learn as this can be one of the most intense and efficient methods of exercise. If you’re looking for a good workout, then look no further from cycling as it will help to get you fit and lean rather quickly—it can work wonders when compared to other simpler exercises that you could do in the gym.

Cycling as an excellent form of exercise is definitely something worth looking at, but you just need to log the miles to make it impactful. You get an amazing lower body workout, as well as pulling in the use of your arms, chest, and back as you bike your way to a better body. This is one of those exercises that pulls in every aspect of your body to propel you forward and that is what makes it one of the most comprehensive and effective workouts out there. The world of cycling is changed forever as people quickly realized just how much this form of exercise can create the body that so many are after.

If you log the necessary miles through cycling, you will see the weight literally melt away. You will then see your body start to get toned as you build up muscle in all the right places. You will see the most immediate changes in your legs and lower body overall as these are the muscles working the hardest in cycling. If you are after a toned physique then this is the way to go without a doubt. When it comes to cycling though, you need to be sure that you build up slowly to avoid injury.

22 www.supersogroup.com Cycling can be exhausting and intense, but well worth it in the long run. You will feel as if you can only go short distances at first, but it’s really smart to build up your endurance over time. Cycling can not only help you to look better, but to feel better and certainly will build confidence in the process. So if you have been struggling to find an excellent form of working out but couldn’t quite get into something that was effective and fun, then look no further than cycling. For many, cycling is the most comprehensive and effective exercises out there.

Cycling to a Healthier Body

So many of us are struggling with weight issues or health conditions in some capacity, and something really needs to be done. So when it comes down to getting in shape and feeling better people turn to sports and exercises that they feel comfortable with. This is where cycling comes in as people look to this familiar sport as an easy form of exercise. Most people can benefit from getting healthier and this can contribute to living a longer life that is much more enjoyable. As people start to realize that, they want to find something that will help them to quickly get in shape and still enjoy the activity while they are doing it.

Cycling to better health is a very familiar concept. If you think about it, many of us spent a good many years of our childhood on bikes so the concept is rather familiar and comfortable. This is one of those exercises that don’t always feel like exercise, though you do need to make a commitment to see the effects. They say that the two best ways to get yourself in better shape and looking the better picture of health is with proper diet and regular exercise. One without the other doesn’t work and so, along with the healthy eating comes the need to exercise. This is the point at which many people turn to cycling as their chosen form of getting fit and feeling better overall.

Cycling can help you to burn major calories, but in a gentle way that doesn’t wreak havoc on your body. People of all ages and walks of life can enjoy cycling and that’s what makes it so very appealing. You can find some excellent trails outdoors to practice your cycling skills and if the weather turns bad, you can find some excellent options indoors as well. Cycling is very approachable and so for those that wish to gain better health, they turn to this as a starting point. You can perform cycling on your own or with others so it makes it one of those activities that work for just about any situation. If you’re looking for an exciting form of exercise or have a vested interest in getting healthier for any number of reasons, then cycling may be just the activity that you have been looking for. Even if you haven’t been on a bike for year, cycling

23 www.supersogroup.com can offer a gentle way into the world of exercise and get you feeling better almost immediately.

A great health benefit of cycling for life is that your metabolism will increase. Exercising in general jump starts your metabolism, allowing you to burn more fat and calories.

While burning fat on your bike, you will also be building muscle. Riding a bike is an activity that utilizes mostly your lower body, but it does work your core and your upper body a little as well. Building muscle will help give you a healthy look, feel better, and be stronger.

Biking also helps you keep up your endurance or stamina, especially when you bike as a cardiovascular activity. It is important for your overall health that you increase your heart rate while exercising. While you may not want to bike rapidly for your entire ride, perhaps doing so for a mile or two will be a big help to your health.

Finally, exercising has been said to increase your overall level of happiness. Of course, getting fresh air while you go for a ride is sure to elevate your mood anyway. With both physical and mental benefits, cycling for life seems like a great choice.

Cycling for a Healthier Heart You truly can cycle for life and improve your cardio health while doing it. Cycling will strengthen heart muscles and is also deemed an excellent cardiovascular exercise. Before beginning any exercise program, check with your doctor. Cycling is a low impact exercise that one can enjoy throughout their life time.

Heart disease can include: coronary artery disease, aorta disease, vascular disease, pericardial disease, heart valve disease, heart failure, abnormal heart rhythms and congenital heart disease.

Prevention: • Quit smoking • Lower cholesterol 24 www.supersogroup.com • Control high blood pressure • Exercise

The benefits of a good cardio workout are that it builds your endurance and even increases your lung capacity. Endorphins are released and will give you a natural high. You should elevate your heart rate for 20 minutes, break out into a sweat. Vigorous exercise for 45 minutes every other day will be beneficial to your heart.

Exercise is also a stress reliever and we all know that stress affects your heart. There is a link to heart disease and stress. You will always have stress but the trick is to control it and not let it control you. When your stress level rises adrenaline increases your heart rate and blood pressure. Cortisol is a stress hormone is also released and increases sugars in the bloodstream. This in turn changes your immune system, reproductive system and digestive system.

If you do not want to cycle outside, you can sign up for a spinning class at your local gym or buy a stationary bike. The best thing to do is try a spinning class first to see if it is something that you want to do before investing in any equipment.

If you want to ride outside then you should consider visiting your local bicycle shop and getting fitted for a bike that is right for you. You want it to be comfortable and easy to control. Some types of bikes to choose from, depending on what you will be doing are touring bikes, mountain bikes, recumbent bikes, downhill bikes and those that are fitted for wheelchair racing.

Cycling for life is not only a fun sport to take up but is also heart healthy and stress relieving. There are so many benefits that come with cycling. You can include your whole family or go solo. You can ride through the countryside and enjoy the sounds.

Cycle towards a Cleaner Environment

If you are thinking of becoming a biker, or if you already are a biker, you know there are a number of benefits to cycling for life. You can improve your own health, the health of those around you by leading by example, and even the 25 www.supersogroup.com world around you by helping the environment. While helping the environment can seem like an astronomical task, it is possible to affect positive change with small steps. Most likely, you already do a number of great things, such as recycle or reuse containers. Cycling for life is just one more step you can take to ensure the world becomes a better, healthier place.

When you use your bike instead of driving in your everyday life, you do a great deal of good for the environment around you. For example, you are helping the noise level on your commuting route to decrease. If your vehicle is not driving its normal route, it is not making noise. This decreased noise level helps the areas you drive through and around to become more livable communities. While it may seem as if just one car missing from your commute route will make a difference, the fact is that it will.

You may not notice, but it does have an impact. An in influencing others to bike like you do, you will be decreasing the noise level even more. Of course, one of the most obvious environmental benefits of cycling for life is pollution. Even cars that boast great gas mileage give off pollution in their exhaust. If you bike instead of drive, you are helping decrease car emissions, which helps less greenhouse gas develop. Perhaps you do not want to bike to work each day. If you bike to work even one day a week or month, your actions will have positive measurable consequences. If every single person biked to work only one day a week or month, the environmental benefits would be unimaginable.

Finally, leading by example is an environmental benefit of cycling in and of itself. If you inspire even one person to bike occasionally instead of driving, you are impacting noise level and pollution levels even more. Even if you do not convince someone outright to bike, somebody may watch you ride pass them on your way to work each day, and that will help persuade them to do the same.

26 www.supersogroup.com Bike Trails not to be Missed in USA

Travel Trips for Cyclers

Cycling is one of those sports that you can learn when you are young and carry on well into your golden years. Do you remember when you received your first bicycle? Did you have training wheels? Remember the excitement when you could ride without them? The thrill of knowing that you can brake and stay upright is one memory that you may never forget.

One of the best things about cycling is that you can do it with your friends or ride alone. You can ride near the oceans, lakes and rivers. There are touring groups that will take you along back roads to see countryside that you would otherwise just pass by if you were in a car.

There are biking trails in many parts of the country now where you can ride through cities as well as the countryside. You can also book a biking trip through many countries and experience unique cultures.

When you are choosing a trip, consider if you want to go on your own or with a guided tour. Guided tours can be fun and safer for you if you are not of an adventurous spirit. The downside of it is that you will have to follow them and not be able to take side trips. Each has its good and bad so make a decision based on what you are comfortable doing.

Use your favorite search engine to find travel options. Some are eco-friendly and include the option of walking and biking which might be something you would be interested in.

Once you decide where you want to go, pay attention to some of these rules of the road:

• Headphones should not be worn while cycling • Fill medical prescriptions • Make sure you are familiar with all of your equipment • Purchase an extra pair of glasses or contacts or take along your prescription

27 www.supersogroup.com • Pay your bills before you leave • Take along a major credit card and/or traveler’s checks • Leave a copy of your itinerary with a trusted friend or family member

Above all, make sure you train well before you leave but do not over train so much that you are too tired to enjoy the trip. Maintain a level that will consistent with the geographical area where you will be riding. Ask others who have done this for their suggestions and cycle for life.

Cycling Away from Home

Many people are looking for alternative vacation types these days. Either because of tough financial times or the necessity for a more creative type of getaway, people are looking for alternatives that can offer excitement and a more budget friendly option. This is about the time that many people turn to cycling as a vacation option. The beauty of a cycling vacation is that it involves some great physical activity and also a way of checking out the scenery in the places you visit. Cycling offers all the various aspects of what people look for in a vacation and therefore has become a very popular activity to center a vacation around.

A cycling vacation can take place anywhere. It can be on a campground, at a national park, or as part of a bigger vacation. All it takes is a bicycle and some perseverance to check out the local scenery and take in some new trails. This is appealing for the individual or family who wants to stay fit even on vacation, or for those that wish to see every inch of the place they travel to. Cycling is a friendly activity as it appeals to people of all ages, and therefore makes it approachable and fun. There are even some places out there that offer no motorized vehicles within their perimeters, allowing only bicycles. This is the perfect venue for those that want to check out the beauty of nature and get back to a more simplistic way of living. This is the basis of a great cycling vacation and makes many people seek these vacations out quite often these days.

Cycling as a vacation option never used to be quite so popular, but then again the sport has gained some major attention lately. Couple the increase in popularity of this sport with the fact that people need to take more cost effective vacations in tough economic times and you find that a cycling vacation is truly a slam dunk for everyone. If you are willing to take a more adventurous route for your vacation needs, and you want to get fit in the process, then this is definitely an excellent option. If you have never 28 www.supersogroup.com considered a cycling vacation, then now may be the time. You can find some great destinations, trails, and visit some really great places in the process. To see the land and get in some exercise in the process, a cycling vacation helps you to accomplish it all.

Test Your Wheels in Bike-Loving Cities

Whether you are a novice biker or an experienced one, you need to know where the great bike trails are. Even if you cannot visit and ride them all, it is possible you will be able to ride some of them. The experience of the greatest bike trails is fantastic, and bikers of all abilities will love them.

In every single state, there are bike trails that are perfect for cycling for life. Some are in urban areas, others are in rural areas. There are a number of bike trails that have been converted from rail road tracks. Some trails are paved, others are dirt or grass. No matter where you live, there are bound to be great bike trails somewhere nearby or at least in your state.

The Okanogan Region of Washington state is on many lists as one of the best biking trails around. In northern Washington, between Spokane and Seattle, there’s this great place to bike and fantastic views, wildlife sightings, and fresh air await.

The driftless area of Wisconsin is in the southern part of the state. This part of the state has hills and valleys that are very fun to ride in. If you are a novice rider, it may be best to wait until you have a higher level of expertise. The ups and downs of riding in this area can make for a tough ride.

Cajun County in Louisiana offers some fantastic scenic views. Bordering the Gulf of Mexico, there are also swamps, bayous, and more for your viewing and riding pleasure. It can get pretty hot, so be careful of when you choose to visit and ride.

Sugarloaf Mountain in the state of Maryland is a great place to ride for fresh air, views, wildlife sightings, and a cool breeze coming off the water. An added benefit is the relatively close proximity to Washington, D.C.

29 www.supersogroup.com Acadia National Park in Maine, has long been a mecca for bikers. There are so many trails, over one hundred miles worth, that it seems impossible to see everything. This national park allows camping, so it may be best to stay the night and get the full experience.

Wherever you live, there are great places to ride your bike just waiting to be found.

Portland, Oregon is often cited as the best biking city in the United States. With rivers, mountains, forests, and other natural wonders around, it is no wonder. Portland is a bike friendly city with bike lanes on many major roads, and even some special roads just for bikes. If you want to commute to work here, it is very easy. Or, if you prefer, it is a great place to take a leisurely ride.

Minneapolis, Minnesota may be surprising to some. However, when it is not snowing, it is a great place to bike. This twin city is very fun to explore, and a perfect place to bring a bike. Seattle, Washington, is another excellent place to ride your bike. With the Puget Sound just nearby, you are sure to get an excellent view when you reach the top of a city hill. Even with the notorious northwest wet weather, biking in the fresh air of Seattle is hard to beat.

San Francisco, California is one of the most unique places in California. What could beat a great view of the gorgeous Golden Gate Bridge, or biking down the windiest road in the world? With new and exciting things to see on every street, it is no wonder San Francisco made the list.

Madison, Wisconsin is a very bike friendly city, and this does not seem to be changing. In Madison, you can bike around the city or around a lake. The bike routes are marked well and easy for even inexperienced bikers to use.

Austin, Texas is often compared to Portland, and it is easy to see why. Both of these great cities are on the list of the best places to bike. Austin is bike friendly, and there are so many things to see. You get the benefits of a place like Portland without the pesky northwest rain. Of course, there are many more great cities to bike. In fact, you could make the most of just about any city by biking it. Talk about cycling for life, making a habit out of biking cities is sure to improve your health and the environment!

30 www.supersogroup.com Even if your state is not known for being bike friendly, you just have to look for places to ride. Many hiking trails allow bikes, so consider looking into hiking trails if you cannot find many biking trails. Just be sure to confirm that bicycles are allowed.

31 www.supersogroup.com Mountain Biking for Newbies

Basic Mountain Biking Skills

Riding a mountain bike is pretty much the same as riding any other type of bike except for the rocks, the fallen trees, the streams and the occasional mountain. In other words, mountain biking is the extreme version of two- wheeling around the neighborhood. It’s recommended that you apply your SuperSo padded saddle cover as soon as possible to enhance your riding experience. That’s if you haven’t already done so! It can be dangerous, so should be respected and even a little feared. If you want to hit the trails, you need to learn mountain biking skills.

Mountain biking skills involve agility, balance and stamina:

Sit and Spin In other words, just go for a ride. Get on your bike and cruise around to find the best position for mountain biking. Your arms should be slightly bent. Your legs should be 70 to 90 percent extended at the bottom of every stroke on the pedal, so it may be necessary to adjust your seat higher or lower. Get used to keeping your body relaxed because when you're on the trail, your knees and elbows should never be locked.

Feel the Pedal While on your bike, practice moving your foot away from the pedal. Do this first while sitting on your bike with one foot on the ground, then try releasing and replacing your foot while pedaling around. If you have toe clips on your pedals, you'll need to spend a little extra time with this exercise. There will be times on the trail that feet will have to leave the pedals. Make sure you're comfortable with this move, before you have to use your feet to balance yourself over a bumpy path.

Switch Gears Get used to shifting gears. You'll use them a lot on the trails. Higher gears make the bike go faster, but it's harder to pedal. Lower gears make pedaling easier, so you'll use these gear positions when climbing hills. Be sure to shift 32 www.supersogroup.com to a low gear before you reach the hill, rather than when you're already climbing it.

Drop a Curb Ride down the sidewalk, and then find a curb that's easily accessible. Approach the curb at moderate speed, stand up and coast right down onto the road (look for cars first!) If you want to learn mountain biking, you need to know how to handle sudden drops. Try this exercise at different speeds until it becomes second nature.

Coast is Clear Coasting on a bike can feel like flying. Get your bike up to a reasonable speed, stand on your pedals and just cruise without sitting down. Keep your arms bent, don't lock your knees, and try to lean your body towards the rear end of the bike. Mountain biking involves very little sitting, so spend some time coasting to get used to the feeling.

Stand and Pedal Just like coasting, you'll also spend a great deal of time pedaling while standing. While pedaling, simply lift your body off of the seat. Or, start off standing on the pedals then start cranking them. After you've mastered standing and pedaling on flat ground, practice while climbing a hill in lower gear.

It's easy to learn mountain biking. You already know how to ride a bike, so now it's time to master additional techniques. Find a suitable place to practice. These exercises can be done at home, at a school or park, on a bike path and ideally, at a place with a steep hill. Once you're comfortable coasting, dropping, standing, pedaling, spinning, and switching gears, you'll be ready to hit the trails, and tackle any challenge along the way.

Brake better, go faster Every sports car has 2 things in common: large engine and high-performance brakes. This way, even if it runs fast, it can slow down quickly. No sports car is eligible to run at high speed without having good set brakes. This should also be your principle when riding a mountain bike. If you want to improve your speed, invest on good set of brakes.

33 www.supersogroup.com The Gear Factor If you know how to drive a car, then you know how important it is to drive on the right gear. The same thing applies on a mountain bike. Low gears are easier to pedal, but slow on acceleration. High gears are much harder but will give you abrupt acceleration. Low gears will help you climb stiff hills. High gears will drive you fast on level terrain. Do not start on high gears. Start low and gradually increase as you gain speed.

The Instant Turn If you are about to hit a tree, a car or a large rock, you have to learn how to make a quick turn. To turn sharply to the left, steer sharply to the right. This will make your body lean to the left. Then make a hard left turn, steering into the lean and away from your obstacle. While this takes some practice, it can be very useful on emergency situations. Ease up on the rear brake if your rear tire begins to skid. Ease up on the front brake if your rear tire lifts off the ground.

Slowing Down Riding fast lessens your reaction time significantly. So if you need to slow down to avoid something in front of you, do the following procedures: Shift your body weight as far back as possible, lower your body as low as you can, and squeeze front and rear brakes evenly. Avoid hitting the brake hard if your body is not properly aligned with your bike or if you are making a turn.

I think I'm falling It may sound so cheesy but the fact is, there is nothing cheesy when your face is about to crash on the rocks and you are about to experience wipe-out of a lifetime. Aside from learning how to ride the bike, the second, most important things you should learn is how to take the fall. The key is alertness. Anticipate all the possible scenarios that can happen on the trail. While the best thing to do when you know you are about to fall is to slow down by braking, make sure that you have an escape route in case your brake fails. Do not go flying up into the air while sticking your arm to protect your fall. Instead, tuck your body and plan your fall - choose where to land best. Do not keep your eyes off the trail. Do not stiffen your muscles.

Practice is said to make one perfect. But in the case of crashing, there is no better way to make the perfect fall than by keeping in control at all times even if you are about to fall 30 feet down the cliff.

34 www.supersogroup.com Mountain Bike Upgrades

Follow the tips below, and you'll have the perfect fit for your mountain bike.

Standover height When you check the fitting yourself, the first thing you want to check is the inseam clearance, or the standover height. You want to have plenty of room between yourself and the top tube when you come to a stop. There should be around four to six inches of clearance from the top of your inseam to the top of the top tube.

Leg and feet position There's a nifty formula for determining the leg position for riding a mountain bike. When riding a mountain bike, the terrain constantly changes, raising you off the seat constantly, sometimes just slightly, other times completely off.

Therefore, you'll need to sit your saddle slightly lower than you would on any other type of bike. Be sure you take this slightly lower seat height position into effect when you factor the size of the frame.

Riding compartment The next thing you'll want to check is the rider compartment layout (the distance between the saddle and the handlebars). Once the proper leg extension has been determined, be sure the handlebar is one to two inches below the height of the saddle. You should never have the handlebars higher than the seat, unless there is some type of upper body problem.

Dual suspension bikes With suspension being at both ends, you'll want your weight more in the middle of the bike so that your weight is distributed evenly between the front and rear suspension units, thus allowing the front and rear suspension to work as a unit. This can be done quite easily by using either a higher or shorter stem to raise the hand height, which in turn will move the upper body up and the weight towards the rear. The increase in rise shouldn't be no more than two inches, and then the decrease in reach shouldn't be any more than two inches. 35 www.supersogroup.com Test ride Once you have taken all of these steps into account, go out and test drive the bike. Make sure you wear a helmet, even if you are going to be testing for a brief period of time. Be sure that the tires are set to the right pressure, and the shop has adjusted the bike for you properly. Ride the bike around for a bit to get used to its handling and new equipment. Start off slowly, then give the bike a bit of time to present its personality.

If you are doing a lot of mountain bike riding, there is a great chance that sooner you will find that your current mountain bike that was fitted with the basics will no longer be enough.

Being too familiarized with your present bike and the terrain that you ride it on open up those things that you know you need to adjust the function and versatility of your mountain bike, you just sometimes do not know which.

If you are considering going for rougher terrain or is considering a smoother ride check out the tires, there are two basic types:

In general, mountain bikes are fitted with knobby tires. The wider tires allow for better traction and the less PSI of air in the tires assures better surface grip because you have more rubber in contact with the trail. There are two tire diameters though that you could choose from, each serves a different use.

The 26 inch tires - are fitted to traditional mountain bikes and are better suited to riding harsh surfaces. These tires usually are sold with suspensions and are fitted to smaller fork that are straighter for easy and more responsive steering. The 26 inch diameter tires are good for use in forests, isolated trails, and rocky surfaces and are designed to manage the trails humps and depressions pretty well.

The 28 inch tires - are better suited for mountain bikes that are used more for touring. The 28 inch tires are adapted to riding campground trails, touring the park, gentle trails and paved dirt roads. If the bike is not really intended for rough riding, the 28" diameter tires are the way to go. Bikes fitted with a 28 "tires have larger seats and thicker padding for more comfortable riding. For better comfort, this type of mountain bike could also be fitted with seat springs. 36 www.supersogroup.com Whatever the road condition and the trail you ride on, you will always have to assume that when you go mountain biking, you may be farther away from "civilization" than you originally planned.

Cyclometer - fit your mountain bike with a cyclometer. This way you will always have a good idea regarding reference points and distances. Carry with you more tools and replacement parts. Sometimes the nearest help could be miles away.

Pedals - mountain bikes are equipped with platform pedal. Riders who want a firm grip on their pedaling often equip their pedals with clips or change theirs to clipless pedals where they can secure the cleats of their shoes to.

Hardtail or Dual suspension - if you ride your mountain bike mostly for cruising and smooth forest trails a hardtail is good enough. For a biker though who enjoys the more challenging terrains, a dual suspension is needed. Having suspensions for both the fork and the rear tire allows for excellent riding performance on very rough terrain. Hardtails are good for speed mountain bike riding while a dual is great at managing unexpected bumps and slopes.

Gears - the wide range of gears available for mountain bikes enables the rider to manage different types of terrain. Making adjustments and improvements to the number of gears on a mountain bike really depend on the terrain that the bike is used for. For bikes intended for rough mountain trail riding, add more low gears to conquer wicked slopes an inclines.

Types of Mountain Bikes to Enjoy

There's a lot of terminology to learn if you're a mountain biking enthusiast. These enthusiasts have a language all their own, what with "face plants, boing-boing, drillium and wild pig."

However, there is also biking terminology that stays the same, regardless of the age of the user, and that's the terms used for individual parts of the bike. And its important to know these as well.

37 www.supersogroup.com 1. Bottom bracket - A circular hole in the bottom frame of the bike, used to attach the crankset.

2. Brake cable - The cable that connects the brake lever to the brake mechanism.

3. Brake lever - Lever on the handlebar which activates the brakes. The left lever controls the front brake, the right lever controls the rear brake.

4. Chain - The set of circular metal links which transfers power from the chain ring to the cogs. There are two types of bicycle chains: bushing and bushingless.

5. Chainring - Part of the crankset. A sprocket or toothed wheel which attaches to the crank and holds the chain. Bikes can have from two to three chainrings.

6. Crank - Part of the crankset. The lever or "arm" which connects the pedal to the bottom bracket.

7. Derailleur - The device which moves the chain from one chainring to another inorder to shift gears.

8. Down tube - Part of the frame. The tube which runs diagonally from the head tube (supporting the handlebars) to the bottom bracket. Above this is the top tube, which runs from the head tube to the seat.

9. Front shock - A suspension system on the front fork which allows the bike to absorb shocks without transmitting them to the rider.

10. Handlebar - The horizontal bar located at the front of the bike which is used to steer, and which will contain the shifters and break levers and any other items a cyclist wishes to have within easy reach.

38 www.supersogroup.com 11. Headset - The device which houses the bearings that enables the handlebars and front wheel to rotate on the frame of a bike. There are two types of headset, the threaded and the threadless.

12. Hub - The center part of the bicycle wheel, consisting of an axle and ball bearings to allow the wheel to move easily. In addition, the spokes radiate out from the hub to the bicycle rim.

13. Idler pulley - A pulley takes up slack in the chain in order to keep it tight at all times.

14. Nipple - Small threaded cylinders in the bicycle rim which secure a spoke to the rim.

15. Pedal - A short metal bar on which to put your foot, in order to propel the bicyle. The pedal is attached to the crank. Pedals can be simple or come attached with clips in which to put your shoes to increase leverage.

16. Rear shock - On a dual suspension bike, the device that absorbs shocks from the rear tire.

17. Rim - The metal ring to which the bicycle tire is fitted, and to which the breakes apply their force. The interior of the rim holds the spokes which give strength to the tire.

18. Saddle - Also called the seat. Something to sit on!

19. Seat post - The tubular support to which the saddle is connected. This tube is then placed into the seat tube, and can be raised or lowered depending on the rider.

20. Skewer - A metal rod that attaches the wheel to the frame of the bicycle. On one end is a nut to keep the skewer secure, on the other is the release mechanism, which is secured either by a "quick release" toggle, or with bolts.

39 www.supersogroup.com 21. Spindle - Part of the bottom bracket. The free rotating axle to which the crank arms attach.

22. Spokes - The thick wires that join the hub to the rim. The amount of spokes determine how strong the tire will be. Spokes can also be arranged in different patterns, which affect twisting and brake forces.

23. Stem - The metal piece that attaches the handlebar to the steering tube.

24. Wheel hub - This is located at the wheel's center and it is where the spokes are attached.

As a sport or a hobby, mountain biking can be split into 9 different categories. These categories are very versed in what they offer. They are:

1. BMX BMX is a style where the bikes offer 20 inch wheels. These bikes are commonly used at skate parks or with dirt jumps. Because of their smaller wheels and shorter wheel bases, BMX bikes are much easier to perform tricks and stunts with.

2. Cross country This type of mountain biking involves riding your bike up and down hills. Although it's the least extreme form of mountain biking, most cross country riders are very fit and go on long rides. This is the most common mountain bike and it can be used with ease for riding on the path or even commuting. The travel in the rear suspension system is less than four inches that does not hinder the ability to climb hills. The standard numbers of gears on cross- country bikes are 28 providing a wide range of gears suitable for the traveling over varied terrain.

3. Cyclo cross This is a cross between road and mountain biking. These riders have to go over obstacles, cross through rivers, and race on and off the course.

40 www.supersogroup.com 4. Dirt jumping Dirt jumping involves jumping the bike over large man made dirt jumps then doing tricks while they are in the air. These jumps are normally close together so riders can go over six or more jumps in one run, gaining a flow to give them more speed for bigger jumps. Dirt jump bikes are one more verity in mountain bikes, which have only a front suspension system and used for flying over jumps. They have 16 gears in these bikes which allows the rider to build up the speed they need while making jumps.

5. Downhill Downhill mountain biking involves racing downhill as fast as possible. This type of riding is very intense and extreme, offering riders the chance for ultimate thrills and excitement. Downhill bikes have front and rear suspension, strong parts, and disc brakes. Rarely available off the shelf, most riders like to custom build their own. The amount of travel in the suspension systems makes it difficult to pedal uphill, for this reason these bikes are used almost exclusively for the downhill races where the shock systems allows smooth possible ride over harsh terrain at high speeds also.

Riding downhill is probably the most exciting part of mountain biking. But this doesn't mean that you have to ride hard like there's no tomorrow. There is a big difference between having fun and wiping out. Take these 5 simple advices to ride down the hill in one piece instead of spending the rest of your day in the hospital.

1. Pre-ride preparation - Even if you are physically ready and capable to ride downhill, never attempt it if you have not checked your bike. Check if you have the right set of brakes and if it works properly. Do not forget to wear your trusted helmet, a pair of gloves, and pads if available.

2. Keep it balanced - As you move downhill, shift your body weight as far back on the saddle as possible to counter the angle of descent. If you feel that the front end of the bike wobbles or you are losing control, you may be too far back. Compensate it by leaning forward until you get the right control. Keep your body properly aligned on with your bike. Bend down and hold your body as close to the bike as possible. Bend your arms and legs. They are best shock absorbers especially if the trail is very rough and rutted. The bike is harder to control with stiff body. Relax your muscles and do not grip the handlebar too tightly.

41 www.supersogroup.com 3. Pick a line and stay on it -Instead of picking a spot that you want to avoid, pick a line where you want to go. Make sure that you align your front tube towards that direction. Scan your path in advance for possible hazards and prepare your next action. Planning is essential. It will keep your feet on the pedal and your hands on the handlebar. When scanning, look 15 to 20 feet ahead. Then align your tire towards or away from that direction. Do this throughout your descent. Even if you have a good set of suspension, try to choose the smoothest path possible. A less rugged path gives you better control of the bike and less body pain after the ride.

4. Keep your senses intact - Do not get carried away with the adrenaline rush. While you can go wild and get crazy, keep your mind focused on the direction of your bike. Remember, lack of concentration for a brief moment can speed a disaster and can send you rolling down the hill ahead of your bike. Always play it safe but still having fun.

5. Control your speed - Sure, you want to feel the wind brushing your face. That is just part of the thrill. But do not substitute wind with mud or rocks. If you want to let go of the brake during descent, it is entirely up to but make sure that you have a complete control over your bike. If fear starts to replace the thrills, better think of slowing down. Do not hit the brake hard though. Gently squeeze both front and rear brake to get to the desired speed. Watch out for other bikers or unsuspecting hiker ahead of you. You may be riding down too fast and may hit another person. This doesn't mean that you should not go fast, it only means you have to take control of your speed.

6. Freeride Free riding involves finding the perfect line down the mountain using all of the terrain to express yourself. These competitions are very popular, as riders can express themselves any way they see fit.

7. Single speed No to be confused with fixed gears, this is a form of cross country biking that's done using a bike with only one gear and fewer components. The idea with single speed is simplicity. The straight chain line will provide efficient pedaling, and the lack of components mean less mechanical problems and a lighter bike.

42 www.supersogroup.com 8. Street and urban This type of riding involves riding in urban areas, ledges, and other types of man made obstacles. Riders of street and urban biking will do tricks as well, such as stalls and grinds.

9. Trails Trials are considered an aspect of mountain biking, although the bikes used look nothing like mountain bikes. They use 20 or 26 inch wheels and sport small, low frames. Trail riders will hop and jump their bikes over obstacles, which requires an extreme amount of balance and concentration, being classified as the precision riding of the sport. Similiar to downhill bikes, trial riders will often build their own bikes rather than purchase one off a shelf. Generally very light and very strong, these bikes require a lot of discipline. The travel in suspension systems used on these bikes ranges is from 4-7 inches. This increased travel allows for a very smoother ride but makes pedaling uphill more difficult too. Mountain bikers have to weigh the decreased pedal efficiency versus a smoother ride.

Mountain Biking Vacation Destinations

Taking a mountain biking vacation is an excellent way to unwind and explore America. There are several companies that offer mountain biking tours that go through scenic routes, and they often arrange any accomodations for travelers as well. For athletic couples, these types of vacations offer the perfect way to relax, enjoy some exercise together and explore regions at their own pace. These trips are much less expensive than other trips, yet they can easily be the adventure of a lifetime.

Each and every region in the United States has some truly awesome mountain biking trails. It's not just the major mountain ranges that offer these trails, as any hilly, scenic, rough trail can provide riders with the adventure they seek. Some of the best areas to mountain bike ride in the United States are the Pacific Northwest, Southwest, and Southeast states such as North Carolina.

Even though the entire American West area is great for a mountain biking vacation, the Southwest area is rapidly becoming a popular area for the sport as well. In the Southwest, some of the best trails include Pinery Canyon Road in Arizona, South Boundary Trail in New Mexico, and Flume Trail in Nevada.

43 www.supersogroup.com Each and every trail deserves it's reputation as a tough ride. Each one of these trails is over 20 miles in length, with Pinery Canyon being the longest, at over 50 miles! Keep in mind though, just because you go to a trail it doesn't mean you have to ride the entire length.

The Pacific Northwest is also a great place for a mountain biking vacation. The three best trails in the entire region are Surveyor's Ridge in Oregon, Mount Tamalpais in California, and the Methow Trial System in Washington.

Moab, Utah is an excellent place to go mountain biking. This area offers you a great variety of trails for every level of mountain biker.

One of the most fun and challenging biking experiences that you can do is Moab Mountain biking. In Moab, there is a great variety of mountain biking trails that will allow any level of biker to have fun. You can find challenging rides or scenic rides, depending upon what you want to do. Moab mountain bike riding will give a ride of any experience level a way to enjoy the beautiful scenery and fun trails.

You need to do a few things to prepare to make sure that your Moab mountain biking trip is as fun as possible. The first thing that you want to do is to make sure your bike is in tip-top condition. You also want to check out the trails to see which ones that you are interested in. Make sure that the trail that you choose is not too difficult for your experience level and that it offers what you want in your ride.

You need to ensure that you have the right equipment before you go on your ride. A helmet is an essential piece of equipment because it keeps you safe. You may also want to consider getting some elbow or knee pads to protect those areas. Water and high-energy snacks can help to give your energy a boost. A map can be a lifesaver if you are driving on a new trail to help you to keep from getting lost.

Riding with a group is one of the best ways to enjoy Moab. It can be a lot of fun to ride with your friends on the trails at Moab. You can laugh, ride, and take pictures together while enjoying the scenery and sights. You can even race is you so choose. Group riding is a fun way to go in Moab. 44 www.supersogroup.com Caribbean’s best destination for outdoor recreation is St. Kitts, supported by nearly 70 square miles of incredibly diverse ecosystems. With an average year-round temperature of 78 degrees Fahrenheit, it seems like the weather is always perfect for a hike through the rainforest or a bike ride through the island's historic countryside. Throughout the years, St. Kitts has remained committed to not only the environment, but also to the responsible management of development. The result is the best of both worlds: luxurious accommodations, world-class dining and shopping coupled with plenty of wide-open space for recreation and relaxation.

The outdoor culture of St. Kitts revolves around Mt. Liamuiga, the majestic dormant volcano at the center of the island. In fact, some of the most popular activities on the island are the hiking tours that scale the peak and peer into its crater. These tours take visitors through stretches of vine-encrusted forest complete with colorful Caribbean birds, butterflies and precocious green vervet monkeys. Once you see Mt. Liamuiga, the hike up the 2,600-foot peak will be hard to resist. Several tour companies offer day trips to the great dormant volcano's crater - a 1,000-foot deep bowl complete with a small freshwater lake. As access to both the peak and the crater can be treacherous at times, don't try this hike without a guide.

With a landscape unlike any other in the Caribbean, St. Kitts has quickly become one of the region's favorite destinations for mountain biking. At the island's interior, miles of trails wind through the rainforest surrounding Mt. Liamuiga. However, many of these trails can be difficult for all but the most accomplished riders. Closer to the shore, hikers and bikers will have the opportunity to visit many of the island's plantation ruins and small villages. Bikers and hikers of all ages and skill levels can enjoy the trails that wind through the countryside and provide one of the most relaxing ways to see St. Kitts' unique Caribbean landscape.

One of the most popular rides on the island begins in the streets of historic Basseterre - the island's capital city. After leaving the city, the tour groups visit the colonial sugar cane fields at the base of St. Kitts' rolling mountain range. From atop the hills, riders can take in the scenery of the sister island of Nevis and the crystal-clear Caribbean Sea. After enjoying lunch amidst the rainforest, the tour returns to Frigate Bay along one of the most picturesque routes in the Caribbean. Bikers are then encouraged to end their trip with a swim in the calm Caribbean waters.

45 www.supersogroup.com As several tour operators now cater to bikers and hikers, there are tours to suit any age or skill level. Experienced riders usually venture to the island's mountainous center, while casual riders and hikers can enjoy the sugar cane fields and rolling hills near the coast. If you want to experience the natural beauty of St. Kitts on your own, you can also rent mountain bikes and other outdoor equipment from your hotel or local sporting shops. To ensure a comfortable ride make sure you take with you the SuperSo gel cushion seat cover. If you are looking for a simple hike to undertake on your own, try Monkey Hill or Verchild's Peak. These modest climbs don't require any special equipment and can be achieved by families and novice hikers.

Depending on your interests, you can schedule a tour that will offer unique sites and teach you anything you want to know about the Caribbean. History buffs can hike or bike with tours visiting colonial plantations, sugar cane fields and other historic sites for a glimpse into the region's storied past. Ecotourists, or just those curious about nature, can find tour guides that specialize in the naming of flora and fauna, the natural history of the island and the current preservation of its resources.

46 www.supersogroup.com Key Elements of a Healthy Lifestyle

Sticking to a healthy lifestyle is not an easy task. Evaluating the changes you’re about to make is vital to your success when it comes to your health and fitness. Having a healthy lifestyle will help you lose weight. But losing weight is not all about diet and exercise. It is how you live your life on a daily basis. It involves how you manage your time, how good you are in controlling your cravings and the discipline you have to keep yourself from eating unhealthy food. At the same time, starting and keeping the drive to be active regularly takes some planning. Set up a regimen of exercises that are suitable for you to achieve your goal. For weight control it is best to combine weightlifting with cardiovascular workouts, and of course healthy eating.

It is time to take serious matter with our health, living and the choices we make, as it affects our today, tomorrow and our longevity.

Dietary and Nutritional Aspects

We need to have a deeper appreciation and understanding on food, food groups, what to eat and why, what is more balanced and nutritious items, food choices, food preparation, portion sizes and more. You need to choose foods that are low in calories but can satisfy your stomach so you don't become hungry. But how do you choose the right foods?

If you are trying to lose weight, choose food based on their weight-to-calorie ratio. You want to eat food that weighs a lot but has few calories and avoid food that is light in weight but hefty in calories.

50 to 55% of your diet should be carbohydrates. It is a myth that you should try and avoid carbohydrates when you are on a diet as they are a ready source of energy. 25 to 30% of your diet should be proteins and fats should only be 15 to 20 %.

What you do need to do is begin with a “baseline diet” that dictates at least half of your calories come from vegetables, fruits, natural starches, and whole grains. The rest of your diet should consist of low-fat proteins like fish, chicken, and lean beef.

47 www.supersogroup.com Fix times to have meals and stick to it. Try to have food at fixed times of the day. You can stretch these times by half an hour, but anything more than that is going to affect your eating pattern, the result will either be a loss of appetite or that famished feeling which will make you stuff yourself with more than what is required the next time you eat.

Graze 5 to 6 times a day, instead of sticking to just three meals a day, try grazing. Grazing means try having 5 or 6 smaller meals instead of three king sized meals. It is an excellent way of having smaller quantities of food.

Do not skip meals. Choose a variety of foods from all food groups every day. This is an excellent way of keeping deficiency diseases at bay and it helps you to experiment with a variety of dishes and there by you do not get bored of your diet.

Choose white meat rather than red. White meat, which includes fish and fowl, is miles better than red meat, which includes beef and pork for those trying to lose weight. Choose fresh fish instead of canned and be sure it’s of the lower fat variety. This includes salmon, tilapia, and cod. Don’t bread your fish either, broil it or grill it to get rid of any residual fat that might remain. Tuna is always a good choice – even if it’s canned. Just be sure to get the tuna canned in water – not oil!

Watch your fat intake. Each fat gram contains 9 calories so by reading the total calories on a food and knowing the quantity of fat, you can estimate the % of fat, which should in no way exceed 30% of the food. Change from table butter to cholesterol free butter. Instead of frying things try baking them without fat. Use a non stick frying pan for your cooking so that you do not have to add oil.

Go crazy on vegetables. Fresh vegetables are better than cooked or canned vegetables. Try to eat your vegetables raw. When you cook them, you are in fact taking away nearly half the vitamins in them. Be careful of eating too many fruits that contain a lot of natural sugars like oranges and peaches.

High Fiber multigrain breads are better than white breads. If you love Mexican food, stick to whole wheat flour tortillas or corn tortillas when you choose your burritos, enchiladas, or soft tacos. Pasta, white rice and white breads should 48 www.supersogroup.com be avoided as they contain starches that can inhibit your weight loss. Stick to brown rice instead.

When it comes to dairy, skim milk should be your first choice over whole milk or two percent. Avoid drinking too much milk, however, because it naturally contains some fats that can turn into unnecessary fat on you! Unfortunately, cheese on a diet is also a big no-no. However, you can find low-fat or fat-free cheese in most grocery stores, so always pick these first. But use it sparingly! Eggs are all right on your diet, but you’re better off to use only the whites instead of including the yolks. Egg substitutes are a great way to get your egg fix, so look for these in the store as well. Fat-free sour cream is alright in moderation, but try to substitute with plain yogurt instead.

Go easy on salt, as too much salt is one of the causes of obesity. Try to bring down your salt intake to half of what it was last year.

Go ahead eat cheat food, but only for flavor. There are many things which you have to avoid from your diet but which you may have an undying craving for. Do not avoid them altogether. You could call them cheat foods and indulge in them once in a while. But take care just to tingle your taste buds, don’t hog on them. Instead of that share them with others.

Choose low fat substitutes or no fat substitutes. There are plenty of low fat or even no fat substitutes available in the market so why not choose wisely.

Limit your sugar intake. Make chocolates a luxury and not a routine. If you can’t have things unsweetened go for sugar substitutes. These things are just as sweetening but are certainly not fattening.

Also, don’t forget to drink a lot of water. Water is not just way to flush out toxin but if you have more water in your body you will generally feel healthier and fitter.

Stay away from anything with caffeine in it - don't forget that many sodas have caffeine. Caffeine has the same insulin-stimulating, weight-loss-inhibiting effect as aspartame. Along the same lines, cut out any beverage that contains aspartame (Nutra Sweet), high fructose corn syrup, or refined sugar. Since you need to drink a lot of water in order to lose weight, try water with a slice of lemon or lime in it. 49 www.supersogroup.com Now we’re going to offer up some great recipes for you to create on your own that will be diet-friendly and delicious too!

Diet-Friendly Recipes

Egg-White Omelet With Vegetable-Cheddar Filling 3 large egg whites 1 teaspoon water 2 teaspoons chopped fresh dill (optional) 1/8 teaspoon salt 1/8 teaspoon freshly ground pepper 1/2 cup loosely packed thinly sliced fresh spinach 1 plum tomato, chopped 2 tablespoons shredded nonfat cheddar cheese Vegetable cooking spray

Whisk egg whites, water, dill (if using), salt, and pepper together in a medium bowl until soft peaks form. Toss spinach, tomato, and cheddar together in a small bowl. Lightly coat an omelet pan or small skillet with cooking spray and heat over medium heat 1 minute. Pour egg mixture into pan and cook until eggs begin to set on bottom. Spread filling over half of omelet, leaving a 1/2- inch border and reserving 1 tablespoon mixture for garnish. Lift up omelet at edge nearest handle and fold in half, slightly off-center, so filling peeks out. Cook 2 minutes. Slide omelet onto a serving plate and garnish with reserved filling. Serves: 1

Homestyle Meat Loaf 1 1⁄2 lbs. lean ground turkey 1 chopped onion 4 egg whites 1 c salsa 3⁄4 oats, uncooked

50 www.supersogroup.com 1 pkg. dry vegetable soup mix 1⁄4 tsp ground black pepper 1⁄2 c ketchup 6 portions red potatoes 2 lbs. green beans 3⁄4 c skim milk 2 tbsp Butter Buds

Preheat oven to 350 degrees. In large mixing bowl, combine turkey, onion, egg whites, salsa, oats, soup mix, and pepper. Press mixture into 9” x 5” loaf pan and spread ketchup over top. Bake in oven until no longer pink in the center – about 60 minutes About 25 minutes after putting the meatloaf in the oven, cut potatoes into 1” chunks. Place in large saucepan and cover with water. Bring to a boil over high heat. Reduce heat to medium and simmer until tender – about 20 minutes Cut stems off green beans and place in a large saucepan with 1” of water. Heat to boiling over high heat. Then reduce heat and simmer uncovered for 6- 8 minutes until crisp-tender. Drain Remove meatloaf from oven and let sit 5 minutes before slicing. Drain potatoes and return to pan. Mash while adding skim milk a little at a time. Add butter buds and mash vigorously until light and fluffy.

Baked Halibut 2 c. tomatoes Few slices onion 1 bay leaf 1 tsp. salt 1/8 tsp. pepper 2 thin slices bacon 1 Tb. flour 2 lb. halibut steak

51 www.supersogroup.com Heat the tomatoes, onion, and bay leaf in water. Add the salt and pepper and cook for a few minutes. Cut the bacon into small squares, try it out in a pan, and into this fat stir the flour. Pour this into the hot mixture, remove the bay leaf, and cook until the mixture thickens. Put the steaks into a baking dish, pour the sauce over them, and bake in a slow oven for about 45 minutes. Remove with the sauce to a hot platter and serve.

Chicken Veggie Stir Fry

1 tablespoon sesame oil 1 tablespoon minced garlic 1 tablespoon minced ginger 1 tablespoon minced scallions 1 pound boneless, skinless, chicken breasts, sliced into strips 1 cup broccoli spears 1 cup julienne carrots 1/2 pound green beans, chopped 1/2 cup julienne red pepper 1 cup quartered button mushrooms 3 heads baby bok choy, chopped Low sodium teriyaki sauce

Heat the oil in a wok over high heat.

Add the garlic, ginger, and scallions. Cook until aromatic, about 2 minutes.

Add the chicken. Sauté until the edges are brown, about 3 to 4 minutes.

Add the broccoli, carrots, and green beans to the wok. Cook approximately 5 to 8 minutes, until the vegetables begin to become tender.

Add the red pepper, mushrooms, bok choy, and teriyaki sauce to the wok, cook approximately 5 to 8 minutes more, or until chicken is cooked through and vegetables are done to your likeness.

Taste and adjust seasonings. Serve immediately.

White Bean and Herb Hummus with Crudites 1/4 cup canned white beans, rinsed and drained 1 tablespoon chopped chives 52 www.supersogroup.com 1 tablespoon lemon juice 2 teaspoons olive oil Assorted raw vegetables, such as chopped broccoli florets, sliced green and red peppers, and baby carrots

1. Combine beans, chives, lemon juice, and oil in a small bowl. Mash with a fork until smooth. 2. Serve with 1/2 cup raw vegetables, such as cucumbers, carrots, sugar snap peas, bell peppers, broccoli, and grape tomatoes.

Chicken Broccoli Salad 1/3 cup Uncooked Bulgur (or 1 C. Cooked Brown Rice) 2 2/3 cups Boiling Water Divided 1 teaspoon Chicken Bouillon Granules 10 milliliters Garlic Crushed 1 (10 Oz.) Chicken Breast Skinned 1/2 cup Broccoli Flowerets 2 tablespoons Minced Green Onions 1 teaspoon Lime Juice 1/4 teaspoon Pepper 1/4 teaspoon Crushed Red Pepper Flakes 1 teaspoon Minced Gingerroot

Combine bulgur & 2/3 c. boiling water in a large bowl; let stand 30 to 45 min. or until liquid is absorbed. Set aside. Combine bouillon granules, garlic, & remaining 2 c. boiling water in a medium saucepan. Bring to a boil over high heat; add chicken. cover, reduce heat & simmer 20 min. or until chicken is tender. Remove chicken & let cool. Discard broth. Bone chicken & cut into bite side pieces, combine with reserved bulgur. steam broccoli 5 min. or until crisp tender. Add to chicken mixture. add green onions, lime juice pepper, red pepperflakes & gingerroot to chicken mixture, tossing well. cover & chill 2 to 3 hours.

53 www.supersogroup.com Turkey Bacon Quiche

6 strips lean turkey bacon 3 eight-inch whole wheat tortillas 3 whole eggs 8 egg whites (or 1 c egg substitute) 1⁄2 c skim milk 1⁄2 c low-fat sour cream 3⁄4 reduced-fat shredded cheddar cheese 1 c broccoli florets

Preheat oven to 350 degrees. Cook turkey bacon according to package directions. Set aside to cool. Lightly coat a 9-inch pie plate with cooking spray. Overlap 2 tortillas and cut the third one in half to form a crust. In a large mixing bowl, beat whole eggs and egg whites with a fork or whisk until well blended. Mix skim milk and sour cream into the eggs. Chop cooked turkey bacon into bite size pieces. Add turkey, bacon, cheese, and broccoli to blended egg mixture, combine thoroughly. Pour egg mixture into tortilla-lined pie plate and bake for about 50 minutes. Tap the edge of the pie plate. When the filling is set and moist but not liquidy, it is done. Cool for 10 minutes before slicing into portions.

Low-Cal Key Lime Pie 1 (13 oz.) can evaporated skim milk

2 tsp. vanilla 2 envs. plain gelatin 1/3 c. lime juice, strain if fresh

1 c. boiling water 20 pkgs. Equal Zest of 3 limes, grated rind Green food coloring

54 www.supersogroup.com Combine milk and vanilla. Freeze for 30 minutes. Combine gelatin and juice in a blender. Let set for 1 minute. Add boiling water and Equal; blend until smooth. Chill about 45 minutes. Put frozen milk into a small chilled bowl and whip frozen milk until stiff. Fold in lime zest. Slowly add the gelatin mixture to whipped milk. Spoon into 2 cooked pie shells or you may use a 9 x 13 inch baking dish. Garnish with lime slices and zest. Makes 16 servings.

Berry Banana Smoothie

1 large banana, peeled, sliced and frozen 3/4 cups frozen or fresh strawberries, raspberries or blueberries 3/4 cups low‐ or non‐fat vanilla frozen yogurt 1 12ounces can or bottle of regular or diet ginger ale, chilled

Place all the ingredients in a blender or food processor. Cover and blend at highest speed until smooth. Note: if you use fresh berries, try to use a frozen banana, and if you use a fresh banana, go for frozen berries. Otherwise your drink will be too thin. Both fruits being frozen will give you a satisfyingly thick drink.

Apples and Cream Smoothie

2 cups vanilla low‐fat ice cream 1 cup unsweetened applesauce 1/4 teaspoons ground cinnamon or apple pie spice 1 cup fat free skim or 1% low fat milk Ground cinnamon (optional)

In a blender container combine low‐fat ice cream, applesauce, and the 1/4 teaspoons cinnamon or apple pie spice. Cover and blend until smooth. Add fat free skim or 1% low fat milk. Cover and blend until just mixed. Pour into glasses. If desired, sprinkle each serving with additional cinnamon. Serve immediately. Makes 4 (8‐ounces) servings.

Banana Orange Twist 3 ounces frozen orange juice concentrate 1/4 teaspoons vanilla 1/2 cups low fat milk 1/2 cups water

55 www.supersogroup.com 1/2 small banana, sliced

5 ice cubes

Combine everything except ice and blend for 15 seconds. Add ice and blend for 2 minutes.

Strawberry Kiwi Smoothie

3 peeled kiwi 1 cup frozen banana slices 3/4 cups pineapple juice 1/2 cups frozen strawberries

Put all ingredients into blender. Blend until smoothie consistency is reached!

Mango Smoothie

1 ripe mango, peeled, pitted, chopped ‐‐ (approx. 1‐1/4 cups)

3/4 cups milk, skim ‐‐ chilled 1/4 cups nonfat vanilla yogurt 3/4 teaspoons vanilla extract 3 ice cubes Pinch of salt

Fresh mint sprigs

Combine all ingredients except mint in blender. Blend until smooth and creamy. Garnish with mint.

Beta Carotene Blast 3 small ice cubes 2 apricots (sliced and pitted) 1/2 papaya (frozen in chunks) 1/2 mango (frozen in chunks) 1/2 cups carrot juice

56 www.supersogroup.com 1 tablespoon honey Add ingredients (except for honey) to blender in the order listed, then blend on high speed for 30 seconds. Add honey and blend a few seconds more. Serve in a frosted glass. Option: add orange juice for a thinner consistency.

Physical Activity and Routine Exercise

It can lead to a healthier, more balanced lifestyle. Different styles, types, intensity, duration, frequency of exercise, well into the optimal and targeted heart rate zones etc. can all contribute positively and beneficial to your body in a different way. You are utilizing your body and its systems to its fullest potential and you need to keep it in its optimal functioning state. All systems, elements and components work together, individually and collectively, cardiac, respiratory, circulatory, nervous system, muscles, skeletal/bones etc. You need to take care of each and of all to live at your best and get the most from exercises and workouts.

As a society and individuals we have to ensure that we are taking into consideration our own inactive lifestyles and the risks they pose, example they set for our children and putting us all at risk. We need to be less passive and sedentary and more active and healthy.

Variety and types of exercises abound. There are many customized workouts, private trainers and activities, levels of intensity that appeals to diverse tastes, fitness levels, age and interests. Here are just some of what to consider: aerobic classes, biking, running, swimming, walking, yoga and many more.

Not all types of exercise are suited for all individuals and/or will get the results necessarily that you are hoping or working for. Even that is a balancing act. Running might not be suitable for someone with arthritis, for example, as the benefits you are getting for your heart, might take its toll on your joints, so you might be left, trying to find some middle-ground or picking another activity altogether. Keep it fun, mix it up, doing things that you typically love and would do, not make it a chore. Combination type training might also give more wide-spread benefits including cardio and resistance, weight or strength training.

Consulting with a fitness instructor, medical professional prior to starting any new exercise, putting demands on your body is advisable and recommended. Pace yourself, rest often and stay hydrated throughout. Gradually progress 57 www.supersogroup.com and add repetition, exercise longer and with more intensity. Avoid and protect yourself against injury, warming up and cooling down

Yoga, breathing exercises, relaxation, stretching, pilates and related sports, workouts and custom regimens that work! There are many ways in every day and a variety of sports and physical pursuits that can make the difference for you and get you off to a great start customizing your new lifestyle, working for overall wellness, balanced holistic and natural living. Popular stretching and suppleness type light exercise regimens are to be recommended. You do not even need a gym or complex equipment – your own home, television, floor- mat and determination to live healthier, do something every day ( up to 30 minutes), core and mid-section strengthening tones and enables your body’s optimal potential.

If you make exercise part of your day, you’ll already experience some noticeable benefits. These include:

•Waking up in the morning feeling refreshed •Walking with a sprightly gait •Having energy left at the end of the day •Feeling more optimistic about recreation

•Sleeping more soundly at night

The benefits above are general. Let’s examine the more specific benefits of exercise on specific parts of the human anatomy, as described by Goldberg and Elliot in “The Healing Power of Exercise”:

• Exercise prevents heart disease! The average ratio of total cholesterol to HDL cholesterol (good cholesterol) is about 4.5. If this ratio doubles or reaches 7, you double your chances of developing coronary heart disease. You reduce that risk by as much as 50% if your ratio is 3 or lower. The lowdown on cholesterol: not all cholesterol is bad. You have the good one (HDL-1 and HDL-2), the not so bad one (VLDL) and the harmful one (LDL). To get your ratios, divide the total amount of your cholesterol by your amount of HDL. The lower the ratio you have, the better.

58 www.supersogroup.com • Exercise prevents osteoporosis! Ponder the statistics: 28 million Americans have osteoporosis and of this number, 80% are women. Only 1⁄4 of this 80% know they have the condition and only half are being treated. The annual osteoporosis bill to the United States is $14 billion. Studies have shown that sufficient amounts of calcium and regular exercise build strong bones. While genetics play a major role in developing the risks of osteoporosis, individuals can control some factors that will help prevent the problem. Peak bone mass is attained in your 20’s. Starting an exercise program while still young, even if you live in the fast lane, will help you avoid this bone disease.

• Exercise prevents diabetes! People are still debating how much exercise an individual needs, but for people with type 2 diabetes, exercising three or more times a week improves fitness and blood sugar levels. If you have type 2 diabetes and are overweight, exercise done with the following parameters would be of tremendous benefit: intensity of 60%-70% maximal heart rate, with duration of 30 or more minutes, 4-7 days each week.

The above benefits are only a few of the many advantages that an exercise/ fitness regimen will provide. There have been hundreds of documented reports that reveal how people’s lives have significantly improved and the remarkable transformation that their bodies experience after they made the decision to take ownership of their weight and fat problems.

Not that much into exercising due to your busy schedule?

Think of exercise like you think of a major task in the office. Break it up into tinier components. Instead of spending two hours in the gym or in the tennis court like your friends do, ask your trainer to divide your workout program.

Suggestion A 30 minutes four times a week, i.e.: 20 minutes cardio, 10 minutes weights (1 muscle group, e.g. legs). Always wear the Cresster Barbell Pads.

59 www.supersogroup.com Suggestion B 30 minutes three times a week

Mon: 20 minutes cardio + 10 minutes stretching; Tues: 20 minutes weights (2 muscle groups, e.g. back and abdominals) + 10 minutes of cardio. Wed: 20 minutes cardio + 10 minutes of Weights (two muscle groups, e.g. triceps or chest, biceps or shoulders) Suggestion C

20 minutes 5 days a week. Week 1: all cardio Week 2: weights Week 3: Cardio on Mon/Wed/Fri Week 4: Weights on Tues/Thurs Repeat the entire cycle when you get to month 2.

One exercise routine

So here are a few other suggestions for some exercises you can do at home. The best part about exercising at home is that you can do these exercises even while you watch television. No need to give up your favorite programs to get active, just get on the floor and try this workout:

• Jumping Jacks - 1 minute • Squats – 15 to 20 times. • Push-Ups – As many as you can • Jog in place making your foot hit your butt – 1 minute • Superman – lay flat on the floor on stomach with hands stretched out to the side. Lift legs and chest off the floor and hold for 30 second – 15 to 20 times • High Knees – jog in place lifting your knees as high as you can – 1 minute • Lunges – feet flat on the floor, step forward with alternating feet – 15 to 20 times • Torso Rotation/Twists – 20 times each direction • Side Bends/Reaches – 20 times each direction • Wall Sit – Squat against a wall with your back flat on the wall – sit as long as you can hold it

60 www.supersogroup.com And that’s it! Do this every day and feel the benefits.

Toning exercises

Need some more exercises? No problem! Here are three exercises that can be used to tighten thighs, buttocks, and stomach areas.

• Outer Thigh Lift – Lying on your right side with your hips and ankles in line with your shoulders, slowly lift your leg as high as possible, hold, then return to starting position. Do 10 repetitions and then switch sides. • Inner Thigh Lift – Lie on your left side with your hips and ankles in line with your shoulders, and your right knee bent at a 90 degree angle. Slowly lift your left leg as high as possible, hold, then return to starting position. Do 10 repetitions and then switch sides • Abdominal Crunches – Lying on your back with your knees bent and your hands behind your head, slowly curl your shoulders up putting your chin to your chest. Pause then slowly return to starting position. Do 10 repetitions of these. Of course, these are toning exercises that will help target problem areas. One problem area many women have is cellulite in the thigh area and other places. Here are some exercises to perform that will help those cellulite areas.

Exercises for cellulite

Lying on your side, do 10 repetitions of each of the following exercises:

• Bring both knees forward so your hips are at a 90 degree angle. Straighten your top leg out in front of you while maintaining the 90 degree hip placement. Lift the top leg slowly up about three feet off the ground and then lower. • Straighten both legs so your body is in a straight line. Tilt your hips forward slightly. Lift your top leg about three feet off the ground then lower. • Put your top leg out in front of you on the ground. Move your bottom leg forward slightly. Lift the bottom leg 8-12 inches off the ground and down.

61 www.supersogroup.com • Repeat all three exercises on the other side. On your elbows and knees, do 10 repetitions of each of the following exercises: • Extend one leg straight back with your toe on the ground. Lift that leg up to the ceiling and then back down. Switch legs. • Lift your knee off the floor. Extend that same heel back and up so that your leg is pointing toward the ceiling and then bring the knee back into you. Switch legs. From a standing position, do 10 repetitions of the following exercises: • Start with your feet together. Step out in front of you in a lunge position. Touch the ground with the opposite hand. Come back up and step to the starting position. Switch legs. • Put one foot on a step or prop that is 12-18 inches high. Slowly step up and down with the other foot. Switch legs. You can increase the intensity of this workout by going through it more than once or increasing the amount of repetitions.

To improve the physical fitness of your body, you need to give it the physical movement that it needs. This means feeding it the right regimen of movements.

Start by working in exercise through aerobics and strength training into your day.

Aerobic Training

Movement is important for your body. Exercise is the best route to take to gain that health. Aerobic training is the best way to improve your overall exercise tolerance and therefore to improve your muscles.

Aerobic training helps to increase your heart’s ability to pump and therefore to get oxygen throughout your body faster. In this type of training, your body will work to improve its function by improving how much work your heart can do.

To find out if you have any limitations, talk to your doctor. If not, then start with a basic program. Here are some tips for you to get in aerobic training.

62 www.supersogroup.com • Start with basic aerobics and work up as your tolerance increases. Walking is a great place to start.

• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve.

• Move on to more aerobic style exercises. Swimming, bike riding, playing your favorite sport, running, elliptical machines, and other physical activities are perfect for aerobics.

Your goal is to start with 10 minutes of continuous aerobics three times a week. You should try to increase this to 30 minutes three times per week, though, as soon as your body allows for it. The guidelines of your doctor are a must to follow!

Strength Training

Along with aerobic training, you also need to consider adding strength training to your workout. Now, you don’t have to be a body builder here. You don’t have to have bulging muscles. But, you do want to develop lean muscles that are strong and therefore healthy.

It is not healthy to just begin to lift weights without a proper warm up. Of course before starting any workout routine, check with your doctor. Prior to starting you weight lifting workout you need to "get the blood moving" and your muscles primed for some heavy lifting. Just before hitting the weights do a good ten minutes on a bicycle, take a short jog, or jump rope. Do a few legs and arm stretches as well. The key to successful weight training involves what are called repetitions. In lifting it is not so important how much you lift, but how many times you can lift the weight. A proper weight lifting routine will be designed to work out all of the major muscle groups of the body, which include: The Shoulders, Neck and Back, Biceps, Triceps, Quadriceps Chest, Abs, Hamstrings, Calves, and of course the Gluteus.

If you need to lose some weight, strength training is a very essential aspect of making sure that happens. With strength training, you will be able to move

63 www.supersogroup.com flabby muscles and fat into lean muscles. Muscle burns through fat faster, allowing you to lose weight faster.

Strength training is essential because it allows you to improve the way that your body works, too. Muscles that are strong are less likely to become injured. They are able to be used easier, with less likelihood of being strained or hurt through your daily exercises, movements or even in accidents.

Here are some tips for exercising through strength training.

• Work with a low amount of weight first. Never increase the weight you are doing unless you are okayed to do so by your doctor.

• Consider working with a physical trainer. This small investment of time and money will allow you to improve your overall muscle mass faster, and more effectively.

• Change up the exercises that you do so that the process is easy and fun. You’ll enjoy it and you’ll see improvement in the tone of your body quickly.

With strength training, you should add in ten minutes per day three times per week at least. Again, you’ll want to increase this number over time to at least 30 minutes per day three times per week. Remember to include ten minutes before and after your workouts for warm up and cool downs!

Another way to integrate exercise into a busy schedule is to vary the fitness routine. Variety promotes interest in maintaining your workout schedule. Integrate your favorite sport (swimming, cycling or walking) during the week and say, a particular activity like yoga which doesn’t necessitate jumping into the car and making a dash for the washrooms before cardio classes start. With yoga for example, all you need is a mat and a quiet room in your house for about 20 minutes.

64 www.supersogroup.com Steps to Walking Fitness If you are thinking about exercise and getting back into shape, you are on the right tract to better health. Walking is a good healthy exercise for everyone young and elderly. A walking program included in our lives, walking at least 5 times a week or more, for 30 minutes can keep us healthier.

Getting the full benefits from being physically active will help in many ways. Walking will reduce our chances of heart disease, stroke, colon cancer, and diabetes. It will also help to strengthen the bones, muscles, and joints too that will help keep the pain away. Walking will help to reduce symptoms emerging from stress, which can lead to depression. You can relieve stress by walking to avoid these conditions.

There is no need to buy any equipment for walking exercise except you will need a good pair of walking shoes with the proper fit to meet your needs.

Here are a few plans to help you get started: - Making a plan including a goal of where you are headed. - Get some good walking shoes with the proper fit. - Plan what days you are going to walk. Make it a goal to work your way up to 5 days or more a week to include 30minutes walking time. - Add 5 or 10 each to warm up and cool down time. - Are you prepared to walk in the different kinds of weather that may turn up? - What is your goal of how far you want to work up to? - Are you walking for health reasons, to lose weight, or just to get the exercise we all need? - Do you need to consult your doctor for health reasons? - Are you planning to eventually add in some hiking trips or walking in a marathon race? - Keeping a journal on your progress

When making your plans up with a goal it gives you something to look forward to as you progress. It will help to keep you motivated. Once you start walking you don't want to stop, just look back and see how far you've gone.

65 www.supersogroup.com Make sure your shoes are the proper fit to prevent injuries. A good walking needs to be a firm shoes to hold its shape to keep from turning and twisting your ankles. They should have a good tread on them so you don't slip on water or ice. Make sure yours shoes have a good fit to your feet so you don't get warts or blisters, your don't want your feet to hurt they need to be happy feet.

What days of the week are you planning to walk are very important so you can work your schedule around you walking time? Setting the times and days will help you from soreness in the muscles and joints so they don't have time to go back to their old ways before you starting walking. Being prepared for all different kinds of weather needs, because you don't know what it's going to be like on these days that you've planned to walk.

Deciding on how far you want to be able to walk in the 30 minutes plus you warm up and cooling down time is important. In order to make your scheduled times for your exercise you need to know how long it is going to take by the time you get to your goal.

The pace that you walk depends on what your goal is. Are you walking for general health problems, training to walk a marathon, or just to walk and maybe lose a few inches here and there to improve your shape. Remember the faster you walk the more calories you will burn. Walking a marathon is timed so if that is your goal you need to be able to walk the distance in a certain amount of time.

Are you in good health or is your doctor recommending that you walk for your health? Not everyone needs to check with their doctor but some do so if you need to talk to him be sure to ask before starting your new adventure.

Keeping a journal is fun to day each day on your progress. Once in awhile look back in it to see how you've progressed. You'll be so proud of yourself when you hit the goal your after.

Training to fitness and adopting your body for the long distance ahead takes a long time and a plan needs to be done to keep you working and pushing yourself to get through. Applying stress to your body is achieving your goal. 66 www.supersogroup.com You'll have to do a lot of different stretches and strengthening exercise with and without weights. It takes a good strong and healthy body to walk a marathon. While training, you'll be walking 5 days a week and two day of cycling or aerobics.

It takes much calories for the long walk ahead to keep your body in good shape and healthy. Train the body to store more carbs and burn fat for energy by taking long slow walks. Walking at the same pace, you'll be doing in the marathon.

At the end of your training period, you need your rest time of about two weeks before the marathon. Giving your body and mind time to recharge and let the carbohydrates load up so the muscles can fill up with the highest possible amount. The carbohydrates are your stored calories and the burning fat is your energy.

Before the race, study the course. Know where the water and restroom stations are along the way. Make sure you know the line up time and start time; you want to be ready to go with the race starts.

After finishing a marathon race some people just plan want no more of it. Others get addictive and look forward to finding the next race to compete in. Most marathon racers have a goal just to get the finish line.

When walking to fitness to participate in marathons, you might want to consider joining the marathons for a good cause. In many areas, the city sets up walkathons. The programs are designed to bring in money to help fight breast cancer, leukemia, to help families who need money and so on. Anytime you walk for a good cause, it will inspire you to continue walking to fitness.

67 www.supersogroup.com Conclusion

How about all those cylcling tips for more knowledgeable riders and advice on healthy lifestyle?

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