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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.
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