bike shop Chino Hills: Surprise Warm-up Tips

Bumsteads bike shop Chino Hills spills 3 secrets about warming up! These come as a surprise even to some of our serious athletic cyclists. Here they are...drumroll, please...
1. Less is more! You heard that right. A study released last year showed that the standard 20 minute warm-up routine used by cyclists caused fatigue, and a shorter, less-strenuous warm-up routine actually produced better peak power output.  
2. Serious cyclists do it inside! Riding through busy streets and intersections, across uneven surfaces, around pedestrians, and inclement weather can really reduce the effectiveness of your efforts to warm up at the beginning of your ride. The continuous, controlled warm-up you get inside on a stationary trainer is more effective. That's why it is preferred by many cyclists before a race.
3. Intermittent is better than continuous! When you pedal continuously as hard as you can and really get your heartrate up, you feel like you are getting a better warm-up, but research suggests this is false. Continuous exercise tires us out , and without being perceptible to us, our performance is affected. A warm-up of 20 second high intensity pedaling, followed by 10 seconds of rest, repeated for 8 cycles is a perfect warm-up to take advantage of your bicycling for fitness.

Bike shop Ontario: Get fit and lose weight with joy, bicycling!

At our bike shop Ontario, we run into lots of people who are looking for a fun way to get into shape. Bicycling is an enjoyable and effective fitness activity. Studies have shown benefits of cycling include lower rates of heart disease, reduced blood pressure and cholesterol, and stress reduction.
Cycling may also be the exercise component of your weight loss plan, with great results. In order to get weight loss benefit from cycling, you will need to design your riding routine with that in mind.
Bicycling is low-impact fitness, and so is recommended for all body types, ages, and fitness levels. Many people who cannot run for exercise, can ride a bicycle easily and pleasurably.
If you are overweight, the non-weight bearing nature of cycling can mean greater stamina in your workout routine as compared to something like walking.
For those who's mobility is limited, cycling can offer freedom of movement, allowing people to enjoy moving at fast speeds and get an aerobic workout.
Cycling tones the stubborn areas of the body- butt, thighs, waist, and hips.
A professional bicycle retailer can help you maximize these benefits, by assisting you in finding the right bicycle for your body type and that it is fitted so you get the best exercise benefit.

Bike shop Chino Hills: What kind of bike is right for you?

Are you wanting to buy a bicycle at bike shop Chino Hills  but you have no idea where to start? Here is a brief guide to some of the most common kinds of bicycles. Choose your bike based on what kind of riding you are most interested in.

Road bikes
Pros: Speedy, easy to pedal on pavement.
Cons: Not so good for riding on rough terrain. Dropped handlebars may be uncomfortable.

Mountain bikes
Pros: Suspension and upright riding position provide a cushy, comfortable ride. Great for all terrain.
Cons: Mountain bikes are slower, harder to ride on paved and smooth surfaces.

Hybrid bikes
Pros: Fast, easy pedaling, with the versatility and comfort of a mountain bike.
Cons: Not suitable for very rugged terrain.

Cruisers
Pros: Comfortable, relaxed riding, and style.
Cons: Difficult to ride in on hills, long distance, or off road.

BMX:
Pros: Nimble and sturdy for stunts and trick-riding.
Cons: Short on comfort.

Bike shop Upland: Common crashes #10: Rear End (variation 2)

Our bike shop Upland exposes the top ten most common bike crashes, from Bicyclesafe.com. Find expanded info on their site.

#10 Rear End (variation 2)
A car runs into you from behind. This is a very commonly feared crash, but it does not happen frequently. It makes up only 3.8% of collisions. However, it is very difficult to avoid, since you are not usually looking behind you.

How to avoid this wreck:

1. Use a rear light. If you're riding at night, you absolutely should use a flashing red rear light. Bruce Mackey (formerly of Florida, now head of bike safety in Nevada) says that 60% of bike collisions in Florida are caused by cyclists riding at night without lights. In 1999, 39% of deaths on bicycles nationwide occurred between 6 p.m. and midnight. [USA Today, 10-22-01, attributed to the Insurance Institute for highway safety]

2. Wear a safety triangle or reflective vest. Just do it. Reflective gear makes you a lot more visible even in the day time as well.

3. Use wide streets. Ride on streets where the outside lane is wide enough for a car and a bike, side by side. That way a car may speed past you and avoid hitting you, even if they did not see you!

4. Use slow streets.The slower a car is going, the more time the driver has to see you. Avoid arterials, especially on weekends.

5. Use a mirror. Get a mirror and use it. If it appears a car doesn't see you, get off your bike and onto the sidewalk.

6. Do not hug the curb. This is counter-intuitive, but allow some space between yourself and the curb. That gives you room to move into if you need to. Doing so prevents a number of common accidents.

Find the safety gear you need at http://www.bumsteadbikes.com/

Bike Shop Ontario: Common crashes#9: Rear End

Our bike shop Ontario is posting tips from Bicyclesafe.com about avoiding the most common bike crashes.

Crash #9: The Rear End
 

You steer slightly to the left to go around a parked car or some other obstruction in the road, and you get hit by an approaching car from the rear.

How to avoid this crash:

1. Never move left without checking behind you first. Some motorists will pass cyclists with only a few inches, so moving even slightly to the left could put you directly in their path. Practice riding a straight line while looking over your shoulder until you can do it perfectly. Many new cyclists have a tendency to move left when they look behind them, which obviously can easily cause one of these.

2. Don't swerve in and out of the parking lane if it contains any parked cars. It may seem like a good idea to ride in the parking lane, dipping back into the traffic lane when you see a parked car. This puts you at risk for a rear end accident. Instead, ride in a steady, straight line in the traffic lane.

3. Use a mirror. If you don't have one, get one from a bike shop (like ours). There are models available that fit on handlebars, helmet, or glasses. You should still physically look back over your shoulder before moving left, but having a mirror will help you monitor traffic.

4. Use turn signals. Never move left without signaling. Just put your left arm straight out.

Bike shop Chino Hills: Common Crashes #8

Our bike shop Chino Hills is doing a blog series revealing the most common bike crash situations, from Bicyclesafe.com, with tips to help you stay safe.

#8 The Left Cross
An approaching car makes a left turn right in front of you, without giving you room to stop, or slams directly into you. 

How to avoid this wreck:

 1. Never ride on the sidewalk. 

 When you come off the sidewalk to cross the street, you're not visible to turning motorists. It is generally much safer to ride in the street.

2. Get a headlight. Front headlights are necessary for safe night time riding. Also, you can be ticketed most places for not having one. They can increase your visibility in the day too.

3. Wear bright colored clothing, even during the day. Ok, maybe you prefer neutrals...but bikes are small and easy to see through even during the day. Yellow or orange reflective vests make a big difference in visibility. Reflective leg bands are also easy and inexpensive.

4. Do not pass on the right. Do not try to overtake slow-moving vehicles on the right. Doing this makes you invisible to left-turning motorists at intersections. Passing on the right is dangerous for a number of reasons. (see other posts in the series or check out Bicyclesafe.com)

5. Slow down. Try to make eye contact with the driver. If you can't catch their eye, slow down enough to completely stop if necessary. It is a pain, but it beats getting hit.

Bike shop Upland: Common crashes #7: Right Hook 2

This post is part of our bike shop Upland's blog series exposing the top ten situations that cause bike wrecks, from Bicyclesafe.com. You are passing a slow-moving vehicle (or another bike) on the right, when it unexpectedly makes a right turn, entering a parking lot, driveway or side street, hitting you.

Common crash #7: Right Hook 2
How to avoid this wreck:

1. Do not pass on the right. This crash is very easy to avoid. Just do not pass any vehicle on the right. If a car ahead of you is going only 10 mph, then you slow down to 10 miles per hour behind it. Pass on the left when it is safe to.

When passing cyclists on the left, call out "On your left!" before you start passing. If they are riding too far to the left for you to left-pass safely, then call "On your right!" before passing on the right.

Be very cautious passing stopped cars at a light. They cannot see you approaching, and someone could throw open a door.

When tailing a slow-moving vehicle, ride behind it, never in their blindspot. Allow enough room to brake, in case a car in front of you turns right.

2. Look behind you before you turn right. This is how you avoid hitting cyclists who violate tip #1 above and try to pass you on the right.