How to Prevent Saddle Sore: Tips for Heavy Riders
By Joan Bishop Denizot

There are several reasons why cycling can be a good exercise for heavy people. Cycling is not only a fun outdoor activity but it is a low impact exercise that cyclists can do at their own pace without straining their joints. However, like all cyclists, heavy riders can be at risk of suffering from saddle sore.

Saddle sore is a skin disorder usually found in the area of the body such as the inner thighs and the perineal region that are in contact with the bicycle seat. It can be quite uncomfortable and even painful. This has been a common problem among cyclists regardless of weight. However, those who go for long rides and those who are a bit on the heavy side are more prone to experiencing saddle sore. To avoid it, experienced riders share these tips.

Seat height is one factor to consider. When buying your bike, try giving it a test ride to see whether the seat is set properly. A seat that is too high will pull your body further into the saddle as you reach for the pedal. This causes excessive pressure that may lead to saddle sore. A seat that is too low on the other hand, does not allow your legs to support your body and may put too much pressure on your crotch which also increases the risk of having saddle sore.

You can have the seat height adjusted just at the right height where you can actually sit upright and place both feet on the ground for balance. The right seat height can lessen the pressure on your sit bones and crotch area reducing the chances of chaffing.

The width of the saddle can also contribute to experiencing soreness. If the saddle is too wide, you might experience increased pressure in the crotch region which causes chaffing that leads to saddle sore.

While it is essential to wear a good pair of padded cycling shorts, experienced riders warn about wearing thick shorts. These tend to bunch up along the sides of the saddle and hold in sweat. The longer you are in these shorts and with the sweat accumulating in your crotch area, the higher the risk of skin irritation that leads to soreness. It may also cause bacteria build up that leads to infection in the chaffed area. It is recommended that you wear a chamois that does not have a seam in the middle of the shorts to prevent unwanted rubbing. Some riders suggest applying chamois cream but you might want to consult your doctor which would be good for you especially if you have sensitive skin.

If you can manage to stand on the pedals for brief 10 seconds to relieve pressure on your seat, try doing so. This can also help allow blood to circulate along your seat area.

Remember that saddle soreness is common among cycling enthusiasts regardless of weight and length of cycling experience. But it is something that can be prevented so you can enjoy your cycling to fitness and health.

Whether you are an average sized rider or a heavier one who wanted to try biking for recreational purposes, commuting, or losing weight, Zize Bikes for a line-up of custom made, extra sturdy bicycles for everybody that can support ALL riders of ALL sizes (up to 550 pounds).

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How to Start Weight Loss Through Cycling
By Joan Bishop Denizot

If you are one of those who made a resolution to start changing their lifestyle to be fit and healthy, you might want to try cycling as an exercise. Unlike weight training and running which usually strains your ankles and other muscles, cycling is a low impact exercise that burns calories as much as, or even twice as much as hitting the gym. Cycling regularly can make your muscles stronger. The stronger the muscles are, the better and faster your legs and hips work allowing your body to burn more calories while cycling.

To get optimum results in your cycling, you may want to complement the exercise with a healthy diet consisting of more vegetables and lean protein. Also, experts advice riders to eat a healthy breakfast before the ride and to never skip a meal. Starving the body of food makes one's metabolic processes to hold on to more fat instead of using and burning them. Experts also suggest that during long rides, it is advisable for the rider to take a short break and take snacks. This does not only provide energy but curbs craving that results to more unhealthy eating after the ride.

You might also find that following a training plan might be helpful for your cycling program to help you be fit and healthy. One experienced rider suggested a bike plan that allows you to ride at different speeds and intensities. For instance, you may plan your bike paths from pleasure cruising at the park on a designated day and cross training on another day.

You may also want to start your bike speed at an easy intensity such as riding at 8-12 mph. This is an almost effortless pedaling with only a light tension in your legs. You, may also experience steady breathing but not the huffing and puffing that one usually experience in a strenuous exercise.

Cycling at a moderate speed means that you are riding from 12 to 16 mph. At this rate, there would be more tension in your legs and your breathing would be heavier. Heavy breathing expands the lungs and allows more oxygen in the body that actually helps in burning body fat.

When you feel you are confident enough, you can go faster at a harder intensity form 16 to 20 mph but remember not to stay within this speed for so long as your legs and lungs would be working to their maximum capacity.

Just like any exercise, experienced riders advice cyclists not to forget to do warm up and stretch exercises before going out on the road for a ride. These exercises will prevent muscle injury and conditions the body for the ride.

Whether you are an average sized rider or a heavier one who wanted to try biking for recreational purposes, commuting, or losing weight, check out Zize Bikes for a line-up of custom made, extra sturdy bicycles for everybody that can support ALL riders of ALL sizes (up to 550 pounds).

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A Cyclist's Guide to Losing Weight
By Joan Bishop Denizot

Taking up cycling for fitness and losing weight is a great decision but there are a few other elements that you might not have considered. Here are a few tips that will speed up your weight loss project through cycling.

Dressing Properly: You see other cyclists all bundled up in layers of clothing. Some have this idea that getting under the layers will keep them warm, make them sweat more and lose more pounds but losing weight through dehydration is both unappealing and unsafe, especially for bikers. Lose all the unnecessary layers and load up on water properly. This will help you ride farther, which, in turn, will help you burn more calories.

Pacing: A lot of studies have proven the effectiveness of oxygen consumption towards the end of the work-out in the burning of body fat. Push your fat burning factory into overdrive by putting in a lot of effort when you are about to finish. With this, your body will continue to consume a lot of oxygen even after you've finished biking which will lead to continuous burning of fat. In addition to this, doing intervals is also helpful. These are bursts of more effort that will improve your fitness and speed. You may cycle at a normal pace for 5 minutes and then put in all of your effort for another minute. After a few days of this, you'll notice progress in your performance.

Adjust your bike: You may already have the right bike but an incorrect set up will be inefficient, or worse, lead to injury. If you're not sure about how to check yours, you can head to a bike shop for a set-up check. If you want to check it on your own, watch out for the saddle height. While sitting on your bike with your heel on the pedal which should be at 6 o'clock, your leg must be straight. Remember to check for both legs. Adjust the saddle until they're both straight. As for the handlebar height, it depends on your preference. The general rule is to make your handlebars level or higher than your saddle. They should also be the same with as your shoulders. Biking comfortably is important, this means that you can bike longer and farther.

Flexibility: Stretching helps loosening up your muscles which come with regular cycling. It helps you ride in a better position. Do not forget to stretch your hips, buttocks, legs, knees, ankles and feet.

Your eating habits: You cannot take up cycling and expect the best results without taking up healthy eating as well. Vegetables and lean protein are a must in a good cyclist's diet. Instead of loading up on dietary supplements, it is better to source out your vitamins and proteins from food, which will be absorbed by your body better. Providing what your body needs will help make you feel and bike better. This will also help curb cravings for sweets and junk food. A lot of cyclists also recommend limiting the gluten intake which will keep the bloated feeling away for when on you're on the saddle.

Don't Skip Breakfast. It has always been a debate - whether it is better to eat breakfast before or after working out. A European study on fourteen cyclists has shown that those who trained without eating burned more fat than those who munched on their first meal. However, it has shown that they performed worse. At the end of the day, it all boils down to whether you have enough fuel to bike better and longer - so you can make the most out of your work out. It doesn't have to be something heavy. Yogurt, fruit or a smoothie will be great. After getting off your bike, you can then chow down on something heartier like eggs and vegetables or cereal with fruit.

Also, if you've made a habit of skipping out on food when riding, then this should be corrected. Eating while on the bike has been proven to help improve performance. You're refuelling and you're keeping the hunger in check and ultimately minimizing the urge to overeat after the ride.

Whether you are an average sized rider or a heavier one who wanted to try biking for recreational purposes, commuting, or losing weight, check out Zize Bikes for a line-up of custom made, extra sturdy bicycles for everybody that can support ALL riders of ALL sizes (up to 550 pounds).

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Cycling: Make Your Work-Outs Count to Lose More Weight
By Joan Bishop Denizot

To make your work-outs count, here are a few tips to consider.

1. Pedal before breakfast. A lot of studies have shown that you burn more fat if you are working out before consuming a full meal. Take caution though. It is not advisable to do your longest and hardest rides on an empty stomach. About 20 minutes of cycling on a fasted state is okay. And if you really insist on eating, it is always safe to consume a little something like fruits or smoothies for that extra fuel. You can have your full breakfast after exercising. This will help fire up the fat burning process, and will take you closer to your weight goals faster.

2. Fire it up. This is what they call interval training and this really pushes your calorie burn. When you are about to finish your ride or if you do not have a lot of time for your work-out, do about 6 sets of all-out effort for around 1 minute each. You can take it slow and rest 30 seconds in between those sets. The more you keep doing this, the longer you can go all-out.

A study done by the Journal of Applied Physiology reported that two weeks of alternate-day interval training upped the body's ability to burn the cyclists' fat by 36 percent. The metabolism will also be increased for the next 12 hours. This means that you'll be able to burn extra calories throughout the day.

3. Bike on the road less travelled. Off road riding will help you lose more than 600 calories an hour compared to cruising on a paved path on a steady pace. It works not just your legs, but your whole body. Riding over rocks and roots develop more muscles. Swap your road skinny tires for new thick ones so you can head to the hills and shed more of the extra fat.

4. Bike all the way. Cycling to work-out is good, but cycling to get to places is even better. You can ditch your car so you can head to town on your two wheels. This not only endears you to the environment but also gives you more opportunities to burn calories.

5. Add "Signal Clothing" to your wardrobe. Fitted clothes will keep you honest and help you in your fight against unwanted pounds. How? "Signal clothes" like Lycra wear for bikers will help you track your weight gain and loss. Wearing baggy clothes will make it easier to miss the weight you've gained because the extra room won't sound the alarm. Spandex cycling wear are perfect signal clothes. Add them to your wardrobe and keep them in rotation.

6. Pedal at home. A lot of people prefer to slouch on their couches at home. But you can still watch your favorite TV show and burn calories at the same time. Bring in a portable trainer inside your living room, in front of your TV screen. Do this a couple of nights in a week and it'll make so much difference.

Whether you are an average sized rider or a heavier one who wanted to try biking for recreational purposes, commuting, or losing weight, check out Zize Bikes for a line-up of custom made, extra sturdy bicycles for everybody that can support ALL riders of ALL sizes (up to 550 pounds).

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Weight Loss Guide: 5 No-No's for Bicycle Riders
By Joan Bishop Denizot

Whether you're a first-timer on a city bike or a seasoned triathlete on a roadie, these few points should be avoided if you want to achieve that ideal fitness level while still having lots of fun:

Skipping meals will burn more fat

Most cyclists these days prefer hitting the road or nearby trails early to avoid the morning rush. If you are a seasoned cyclist, you would know better that leaving the house without even eating a slice of bread will not necessarily help you lose those stubborn fats.

Although, studies have shown that skipping breakfast or any other meals prior your exercise will allow your body to burn glycogen and stored fats. On the flip side, other people feel weak, dizzy and lightheaded due to the decrease in their sugar levels which often results to reduced performance (and less fat-burning), which is actually contrary to what you aim for.

Perhaps the most sensible approach to this is to evaluate your current condition and consider factors such as age, health, medical history, fitness level and the type of exercise you are about to engage. This way, you can decide whether to eat a bit prior jumping on your bike and hitting the road or trail.

Less water will do the trick

Do not ever attempt to do this. Your body needs the appropriate volume of water prior your exercise for maximum performance. Less water intake has no direct effect on weight loss. Drink ample amount of water before and after your exercise to avoid any conditions such as dizziness and worse, dehydration. You wouldn't want to collapse on the road, right?

More cycle time is better

This is not necessarily true. A lot of cyclists aim for that long distance stint - usually a minimum of 100 kilometers within 8 hours - often dubbed as a 'Century Ride'. Yes, it's cool, awesome, and 'hardcore' but it's not for everyone. Exercising for long hours can cause fatigue especially for new cyclists. One good way to start is to try a good 30-60min session at home or outdoors. Do this 3-4x a week rather than choosing that 100km one-time sprint. Eventually, you will increase your cycle time as your fitness level improves. But for now, take it slow and be consistent!

Sleep is for the weak

Depriving yourself from a good 7-8 hour sleep negates the total positive benefits you'll get from a good diet and exercise. Lack of sleep also increases your cortisol level - the stress hormone that acts as a stimulus for you to want more food. So unless you want to become part of the lethargic flesh-eating horde during a zombie apocalypse, take a good rest so you you'll feel energized and ready for your daily dose of pedal-sessions the next day.

Just Pedal. No room for fun.

There's nothing more awesome than having fun while achieving that perfect fitness level! So before you decide to purchase that stationary cycling machine, consider buying a mountain bike (MTB) or road bike (roadie). Either of these 2 bikes will give you the satisfaction of seeing great sights and meeting new people rather than pedalling inside your room while watching television.

Whether you are an average sized rider or a heavier one who wanted to try biking for recreational purposes, commuting, or losing weight, check out Zize Bikes for a line-up of custom made, extra sturdy bicycles for everybody that can support ALL riders of ALL sizes (up to 550 pounds).

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Cycling: Health and Fitness Guide
By Joan Bishop Denizot

When it comes to convincing people to try cycling, some would usually ask, "Why go cycling when you can burn your calories in the gym?" While it is true that working out in the gym can help in losing weight and toning our muscles, outdoor cycling has its own merits.

Cycling is a low impact exercise meaning it does not put too much pressure that strains our joints unlike in running or high impact aerobic exercises and weight training in the gym. Our muscles can get a real good workout since cycling uses all the major muscle groups as we pedal our way through bike paths, roads and hills. Furthermore, as an aerobic exercise, cycling is an ideal cardiovascular workout since this activity makes us breathe deeper, experience increase in body temperature making us perspire, an indication of burning calories and a way of eliminating some toxins in the body like body fat. Cycling is an exercise that does not pressure us since we can do it at our own pace. It is also fun to do because we can do it with our friends or family and unlike in the gym where we are just confined training with various equipment within the walls, outdoor cycling gives us a sense of fun and adventure as we travel pedaling our bike.

According to research, steady cycling can burn as much as 1,200 kilojoules or about 300 calories per hour. Studies also show evidence that a half hour bike ride everyday will burn nearly five kilograms of fat over a year. Do the math and see how much fat can be burned when we ride our bikes for an hour or more every day. We use our bicycles not just as a form of leisure exercise, but we can also use them as our mode of transportation especially when we have gained that confidence on the road.

Of course, like any other exercise, we can get the most benefit from cycling when we pair this activity with proper diet and proper eating habits. It would be beneficial for us to come up with a meal plan so that the exercise would be complemented with the proper diet.

Experts suggest that we increase the protein in our diet, eat a nutritious breakfast at least an hour before the ride and have a protein-packed food for lunch or dinner. A healthy light snack can be taken in during long rides.

Whether you are an average sized rider or a heavier one who wanted to try biking for recreational purposes, commuting, or losing weight, check out Zize Bikes for a line-up of custom made, extra sturdy bicycles for everybody that can support ALL riders of ALL sizes (up to 550 pounds).

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Why Cycling Is a Fun Workout
By Joan Bishop Denizot

If you find going to the gym a dreary exercise, you might want to try cycling outdoors instead. Cycling, compared to gym exercise, is more fun. When cycling, you won't get bored with the changing surroundings as you travel down your chosen bike path; while, in the gym, you are stuck with the same walls and equipment. No wonder some people find gym exercise difficult to sustain. There's more variety in the cycling experience.

More people are actually into cycling as part of their weight loss program because it is a low impact exercise and more fun to do. As a low impact exercise, it's easy on the joints and therefore makes it a comfortable exercise. It doesn't mean that you won't sweat it out. In fact, cycling burns as much calories as in running. When riding the bike at a moderate speed, you can burn an approximate 650 calories in an hour.

As you pedal your way to weight loss, you build your endurance and strength working out major muscles in the legs, arms and abdomen giving you that well toned physique.

As an aerobic exercise, cycling strengthens heart and lung muscles enabling the transport of oxygen in the body improving your cardiovascular fitness. This also helps in lowering blood pressure and reduces the risk of heart diseases.

Cycling is a good exercise that doesn't require a special skill. As a beginner however, you might want to practice riding your bike on your backyard until you are confident to take it on the road. You might just need a little practice though because chances are, you have already ridden a bike as a kid and once you learned the skill, you will not forget it.

There are things that you might want to consider and remember should you decide to take cycling as an alternative exercise over gym routines.

� You might want to check if the bike you're using fits you well for riding comfort.

� It is advisable to plan your route and be familiar with bike regulations in your area.

� Safety first. You might want to check your tires and breaks before going out for your ride.

� Be visible to other motorists by wearing something bright to prevent getting into accidents along the road.

� Don't forget your helmet.

When accompanied with a healthy meal plan, cycling can help you lose those extra pounds while you enjoy a good and fun workout.

Whether you are an average sized rider or a heavier one who wanted to try biking for recreational purposes, commuting, or losing weight, check out Zize Bikes for a line-up of custom made, extra sturdy bicycles for everybody that can support ALL riders of ALL sizes (up to 550 pounds).

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Lose Weight by Learning How the Pro-Cyclists Eat
By Joan Bishop Denizot

If you feel like you have been pedalling so much and still have not seen the improvement on your weight loss, then maybe it's time to examine what you have been feeding your body. Losing that extra weight will not only make you look and feel better, it will motivate you and also give you a larger room for progress with your cycling. Know how the pro-cyclists manage their diets for them to be in top shape. Maybe you can learn a few tricks from them.

� Breakfast. Racers burn A LOT of calories. They lose up to 4000 calories everyday. That is why breakfast is important to them and it should be important to you, too. A hearty breakfast makes their tanks full as they start off their day. Most of them eat oatmeal with fruit. Skipping breakfast will not give you enough fuel to go through with your work-out.

� Hydration. It may depend on a variety of circumstances but, on the average, racers consume half a liter of fluid every hour. They drink plain water and add the fancy sports drinks and different mixes in there. But for those who are not pro-racers, drinking enough water will still be beneficial. This will help you burn more calories as your body works on warming up the water to your body temperature.

� Eat throughout the day. Racers eat a lot since they burn more than 300 calories every hour. Some munch on sports bars and gels while others eat potatoes, sandwiches, rice delicacies and fruits. While you might not need to eat as much, try eating small portions in between breakfast, lunch and dinner. This will keep your metabolism running. But take note not only of the quantity but also the quality of food that you consume. Think lean proteins, fruits, greens and complex carbs.

� Dinner. Most of the racers are served large quantities of meat for dinner - chicken, beef and fish. To balance this, they also consume their greens such as kale and spinach. From this, you can see how important lean protein is. This will help make you feel full longer and will help you feel satiated. In addition, it also contributes to building and maintaining muscles which burns your fat. It is also advised that dinner be eaten before 8PM. Eating meals late at night signals the body to store fat which is not expended because of inactivity during the evening.

Whether you are an average sized rider or a heavier one who wanted to try biking for recreational purposes, commuting, or losing weight, check out Zize Bikes for a line-up of custom made, extra sturdy bicycles for everybody that can support ALL riders of ALL sizes (up to 550 pounds).

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Cycling 101: How to Conquer That Fear
By Joan Bishop Denizot

It seems that the advances in science and technology have made life easy for people: transportation that takes us wherever we want to go, machines, appliances, and gadgets that make work easy. Particularly, with the coming of the internet, almost everything can be done online: read, study, online banking, and even shopping. The easiness of life however, has made more people live a sedentary lifestyle.

Living a sedentary lifestyle create health problems for people such as obesity, cardio respiratory diseases, stress, and diabetes among others. Realizing the need for a more active lifestyle, more people are now getting into health and fitness programs to improve their health conditions and to keep themselves fit.

People who exercise regularly attest that they function much better at work. They are often found to have a better disposition in life. Perhaps it is because of the fact that when people exercise, they do not only sweat off all the toxins and burn all those calories in their body, but they also release all the stresses they experience at home, school, or at work. Through a good cardiovascular workout, the force of oxygen in the brain somehow clears the head, improves blood circulation and thus releasing a lot of those tension in the muscles. One good cardiovascular exercise that you might want to try is outdoor cycling or bike riding.

Cycling is a low impact exercise that does not strain or puts too much pressure on the joints unlike in running, walking, and weight training. This means that with cycling, you can have a longer exercise time which translates to more calories burned than with running or jogging.

However, some people are afraid to try out cycling as exercise. Among their fears include:

� There might not be a bike that can hold me.

� I might look awkward since I am not good in riding a bike.

� I am scared getting on the road.

These issues are not real problems, really. There are bicycles for big riders and bike shops can help you with the bicycle that fits you. When afraid of looking awkward or falling, you can practice riding your bike right within your yard till you get the confidence to ride farther from your house. You may practice at your nearby park where there is less traffic. As you keep on practicing you will find yourself being more confident to ride your bicycle. What's fun is, you can ride along with your friends and family

Whether you are an average sized rider or a heavier one who wanted to try biking for recreational purposes, commuting, or losing weight, check out Zize Bikes for a line-up of custom made, extra sturdy bicycles for everybody that can support ALL riders of ALL sizes (up to 550 pounds).

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How to Find the Right Bicycle Saddle for Obese Riders
By Joan Bishop Denizot

Finding the right bicycle saddle is crucial since this greatly affects the rider's comfort and performance in their ride. Picking the right saddle is actually challenging for all riders regardless of their weight and size. For heavy riders however, the additional weight and pressure put on the seat may cause discomfort and strain. Here are a few things heavy riders may want to consider in choosing a saddle for cycling comfort.

Consider the width of the saddle. The idea of the saddle is to support the two "sit bones" to keep the rider balanced on the bike. Heavy riders may want to consider choosing a slightly wider saddle for better support and comfort on their backside but not too wide as this may cause chaffing or rubbing.

Consider the saddle pad. It is a misconception that the best saddle pads are those that are soft and thick. While these types of pads can be comfortable in the beginning, these can cause excessive heat as these absorb much pressure from the rider's weight and movement and thus create discomfort during the ride. Experts suggest that heavy riders get a saddle seat with firmer foam since this doesn't quickly compact compared to a foam or gel cushion. Also, experienced heavy riders agree that it is wise to choose a saddle with the least cushioning but still is comfortable for the rider to sit on. It may take some time to get used to riding a firm saddle but over time, the ride would be more pleasant.

Consider durability. Because foam saddles easily wear out for heavy riders, these have to be replaced more often than a lighter cyclist would. Experts suggest that leather saddles can be a great option for heavy riders since these are more durable. Also, the longer the rider stays on the saddle; the seat becomes molded to the rider's anatomy.

Shop wisely. It is advisable that a rider give the bike a test ride before buying it. During the test ride, the rider may vary positions on the saddle, ride on different speeds, hit some bumps and try some uphill terrain. This way, the rider can test the comfort of the saddle seat and the sturdiness of the saddle seat. Also, it is suggested that the rider also inspect the rails of the saddle. Although chromoly is the most affordable and suitable for most riders, titanium rails are more durable and long-lasting.

Considering all the factors, the key to finding the right saddle is optimum support and comfort for the rider.

Whether you are an average sized rider or a heavier one who wanted to try biking for recreational purposes, commuting, or losing weight, check out Zize Bikes for a line-up of custom made, extra sturdy bicycles for everybody that can support ALL riders of ALL sizes (up to 550 pounds).

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