You Never Forget How to Ride a Bike
by Keare Smith
As a competitive athlete, I’m always looking for new training methods that I can incorporate into my regimen. One that I have found to be highly useful is bicycle riding.
About a year and a half ago, I made the journey from my small-town childhood home of Garner, North Carolina to the bustling metropolis of New York City. I quickly realized that the city was unlike any place I had ever experienced, and that visiting a major city in no way compares to actually living in it. My life was completely different from the slow-paced days of my youth, growing up in a place where I knew everybody and everybody and everybody knew me. I was now surrounded by millions of people, and I started taking the subway to work. And with so many cultures in New York, I was in food heaven.
[am4show not_have=”g5;”]
[/am4show][am4guest]
[/am4guest][am4show have=”g5;”]
One of the more interesting aspects that stood out was the amount of bicyclists. And the amazing amount of diversity amongst them. I saw guys in business suits commuting to work, elderly women getting a workout in, and younger guys speeding through the streets of Brooklyn. According to a survey conducted by the NYC Department of Health and Mental Hygiene, over half a million New Yorkers ride a bike at least several times a month. (http://www.nyc.gov/html/dot/html/bicyclists/ridership-facts.shtml) I gradually began admiring the various style of bikes on the road before deciding that I wanted to join the ranks of NYC cyclists.
After doing some research, I purchased a bike from one of the premier NYC bike shops, Bicycle Habitat. It was a single speed/fixed gear specialized Langster. It was one of the best choices I’ve made. I began riding my bike to work and immediately felt great joy while riding across the Manhattan bridge and through the massive skyscrapers. I noticed the city suddenly became even more enjoyable and easily accessible on two wheels. I also began to notice the many health and running benefits that are come as a result of riding a bike.
Pros of Road Biking:
Health
Riding a bike is a very effective form of exercise. Just like running, it is also a good stress reliever and calorie burner. Cycling can significantly improve one’s cardio-vascular health. Cycling has been scientifically proven to reduce the risk of heart disease and other heart-related problems. It is also a low impact form of exercise which, is good for one’s bones and joints.
Environment
Unlike cars, bikes require zero gas; your feet fuel your bike. Global warming is a very serious concern that has been debated in the media. Most people are aware of the effects of greenhouse gasses and the negative environmental effect motorized vehicles have on our atmosphere. Researchers found that 80% of the carbon monoxide in the atmosphere comes from vehicle emissions. These vehicles also contribute to 55% of the nitrogen oxide pollution in our air. (http://homeguides.sfgate.com/pros-environment-riding-bikes-79378.html) On the other hand, riding a bike has no environmental impact. The more bikers on the road, the better our air quality.
Cons of Road Biking:
Traffic
Riding in city traffic can be very overwhelming and sometimes dangerous. Vehicles weigh a lot more than you and your bike. There are also drivers dislike bikers on the road and will therefore disrespect you by blowing their horn for no reason or attempting to ride close to you. When riding a bike in the road you have to be extra cautious and keep an eye out for bad drivers.
Potholes
In my six months biking in NYC, I’ve already fallen victim to potholes twice. On both occasions, I fell off my bike and onto the pavement. But just like a hurdler, I laughed it off and got back up. In New York, it’s difficult to focus on the cars beside you and look down at the road at the same time. Potholes are everywhere, some are worse than others, and many cyclists can attest to the fact that they are definitely a hazard.
How Biking Carries over to Running:
A bike can be a great training tool for a runner. Just like lifting weights, biking can serve as a supplemental way to cross-train, thereby further enabling a runner to achieve his or her goals on the track. It also is a great form of active recovery, helping to work out the lactic acid after a hard workout. In the off-season, it can be an excellent way to stay in shape so that you can return to training in great shape.
In addition, to a large degree, cycling mimics the cadence of running, and it allows you to speed up that cadence, which can carry over onto the track. While pedaling a bike, your legs are constantly in motion, so a steady and smooth cadence is required. This rhythm can transfer over and have a great impact on your running cadence and help you to increase speed.
So cycling is a low impact way to get your leg muscles stronger without all the pounding it takes from running. One of its biggest benefits is that it gives you the ability to complete more work with minimal stress on the body. You are also working muscles that aren’t worked while running. While both running and cycling utilize the larger leg muscles, such as the quadriceps and the hamstrings, the bicycling motion relies more on the hip flexor muscles and glute muscles. These muscles are used while running, but there is more emphasis on these muscles in the bicycling motion. And obviously, strong hip flexors and glutes are essential for hurdlers. These new muscles being worked while biking complement muscles used for running, which can make you a stronger, more durable runner. Also, if you have any running-related injuries, especially those related to pounding (such as shin splints), cycling is a good way to stay active while recovering.
Train Like a Triathlete
Triathlons – perhaps the most demanding of all athletic competitions – require athletes to complete a swim, run, and bike ride. Most triathletes complete a training workout known as a “Brick” workout. This workout can also serve a purpose for track and field athletes. The workout consists of a bike ride and then a run immediately after the bike ride. It is called a brick workout because of the brick-like state your legs will be in after getting off the bike. Your legs will feel strange and heavy, compared to running on fresh legs. This workout can be looked at as a form of resistance training. Your legs will feel sluggish, but it forces your body to adapt to the heavy feeling, which can transfer over when you are running on fresh legs again.
Conclusion
After taking off three years from competitive hurdling, I am back training again. When I first started back up this past August, I was concerned with how well my body would be able to handle the tough workouts. But except for some aches and pains that are to be expected, it’s been a smooth transition. I credit all the cycling I’ve done in NYC over the past six months for keeping my body fit and my muscles toned. Little did I know that while I was cycling around the city, I was preparing for my comeback.
[/am4show]
