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Home My WebLink AboutThe Goderich Signal-Star, 1983-07-20, Page 32.,+erna'a as r. 0, ^4a. ,.,,r�K t�Ft..••.- u ��•., �n x..y wn.ryewwa r .tiryn�t�.i �._ .m.�:,. o -ht. .,.._r a� r S;. R•�'14 _�� i��.�t�5fi.r �h, �' "� a":,(N .. s �I: .�+.h ., :..xw�m' Lost A. us who first •leaeowl to, rim 'as a kid, Dever thought about hicyc" as - a fitness ac- °',,:1- c- r 1' ltivtty..Bicycling then was . y fyl feat least a good Ix) get .axoorid• Many adults today are now looking for a non -injurious means of exercising- their overfed and underexercised persons. Bicycling is an excellent means of developing fitness. It can also be an excellent form of therapy for injuries suffered in other, less gentle forms of physical activity. Here are some guidelines as developed by the experts ink cycling in Ontario, The Ontario Cycling Association. If you haven't ridden regularly fpr a while, begin with one -half-hour rides every other day or three times a week. Your new cycling muscles ( not to mention your posterior) will appreciate the 48 hour recovery period. As your body becomes more ac- customed to the exercise you can begin to increase both time and distance. Don't equate pushing hard eathe pedals in top gear with a .goo(l. workout. Instead learn to pedal quickly in a lower gear at about 10 9 95 revolutions of each pedal per minute. The higher cadence avoids the possibility of knee injury through over exertion. To derive the maximum benefit from your exercise it is desirable to maintain a constant pace, with as few stops as possible. in congested urban conditions this is difficult. Try to select a circuit on paved rural side roads or lightly travelled residental streets. Distance canrange from 3 km to. 40. km, depending on how much you enjoy the changing scenery. Bicycling is a sport for all seasons. Although winter may deter all but the hardy enthusiast, spring and fall bicycling is often more comfortable than in the extreme heat of summer. Special clothing is not essential. For fall and spring gloves, toque, pants, a turtle neck and a tracksuit top would be suitable for most conditions, while a wind - POW in the bike Weald be. a goad in- surance n-siwaac a against a COW map - For gunmen shorts and tee -.shit are the order of the day,. tasgtr With a track suit top carried on the bike for cool spells. Sleeveless - tops and topless riding are to be avoided as the hack and shoulders burn im- perceptibly and very quickly tea bike. Stiff , soled sneakers or shies should be worn when bicycling, never sandals. Custom bicycling clothing, available in most bike stores will add convenience, comfort, style and colour to - your ride. Long and short sleeved jerseys with con- veniently located pockets are cut long in the back so they will not ride up your back as you lean over the handle bars. Shorts made in black to disguise inevitable smears and stains, have a special chamois lined seat designed to provide more comfort on long rides than regular underwear. Special bicycling shoes are also available. They are cut narrow to fit narrow pedals Windsurfing has captured the adventuresome spirit of many young people at Bayfield. Even watching this sport from the shoreline is fun. (Shelley McPhee photo) and often . , !Vonlitalion holes p' ndu mthe leathern a,boonon a hot day, though lees desirable in spring and Although the chances of suffering head injuries in a bicycling accident are not high, injuries suffered can be serious if you are unlucky enough to land on your head t'or this reason really riders choose to wear protective head gear. A variety of helmets are now available in the marketplace in the $30 - $Oil range. When selecting protective headgear make sure that you look at bicycling helmets. Hockey or football helmets are not only unsuitable protection, against impact, but their visors and faceguards increase the chances of having an ace c ide nt by virtue of their tendency to limit the wearer's field of vision. While cycling on a hot summer day, you can easily lose, through perspiration, as much as two quarts of water per hour and not even feel thirsty until several quarts later. Drink before you begin to feel thirsty. Fruit drinks or electrolyte replacement beverages such as 3atorade or E.R.G. are preferred over full strength fruit juices, carbonated soft drink or drinks containing caffeine or alcohol. As your cycle riding distance increases beyond 40 km, you may begin to feel hungry. You don't need extra protein whose energy sap-' ping absorption will tax your digestive syr. Yoh) do need extra carbohydtaties in the form of , potatoes, rice p adding,feeshaand dried fruits, and otherenergy-rich snacks. Try to avoid candies and sugary foods as they force the pancreas to secrete in- sulin to balance the blood sugar level. When the pancreas ovemecretes (as it occasionally will) you will experience a horrible tiredness that cyclists call "the beak" and physicians call "hypoglycemia". In general, a balanced diet will supply you with adequate amounts of salt but in order to replace potassium, eat bananas regularly. Above all on a long ride, remember to eat before you get hungry. Apart from items which can be carried in your jacket or jersey pockets it is preferable to carry on the bike any other items you wish to bring with you. For this purpose bags which strap on your handlebars or seat, or panniers which strap on your rear carriers, are readily- available in most bike stores. If your travels take you more than eight km from home you would be well advised to take a pump, tire irons, a patching kit, and a crescent wrench along with you in case of a flat or mechanical problems. A waterproof cape or rainsuit would also be useful if you expect wet conditions. A word of wanting for those who have never ridden 141• on wet roads without feridere -ddon't Wesson don't mind° getting very wet. You will be soaked not only by what is conning down from above and from traffic passing by, but you will also get showered by the muck thrown up by yourown wheels. If you plan to ride in the rain get a good pair of fenders. Keep a written record of your progress. A calendar with a block for each day will do for recording kiloometrage or time and will allow,; on to calculate the weeks' if you're the r who needs outside en- couragement, cycle with a Mend, a group or a club, or participate In the Mile Achiever Program (0, MAP). C -MAP provides a bar graph calendar, keeps track of your progress and provides achievement awards at the end of the season , for different categories of distances. Club cycling can offer comradeship, friendly competition and technical advice. In a cycling club you will be introduced to touring routes and riding techniques that would otherwise have remained unknown to you, and you will learn the benefits of safety in num- bers. There are bicycle clubs all over Ontario. To find out about dubs in your area, and other cycling information, contact the Ontario Cycling Association, 1220 Sheppard Avenue East, Willowdale, Ontario M2K 2X1, (416) 4954141. The --.k...,,,' _.._ w-, _thc lmitet..,_. - - with General Instruments SATELLITE T.V. RECEIVER. SYSTEMS Canadian made. Demonstrations available! Call PETERS T.V. 215 VICTORIA ST. CLINTON 452-7021 /1 SYSTEMS $2495. . (Installation extra) •