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Cycling: the benefits of spinning or cycling in the gym

indoor cycling

More intense than normal cycling, spinning is defined as an indoor cycling program , in which you ride to the rhythm of lively music, guided by a coach.

What is the advantage of the indoor spinning compared to the classic outdoor bike?

The advantage of spinning is especially winter when it’s cold or raining, and that you can continue to train indoors. The second advantage is that it works as interval training. It is a more intense format compared to road work, because it will give sustained and controllable tempo. On a normal, outdoor road bike, it is more complicated to keep a tempo because one is dependent on the terrain and weather conditions. In spinning, in 50 minutes, we can have a real session of intensity where we can train ourselves thoroughly. This type of training gives also includes faster cadence of pedaling than on the road: 140 spinning is used in the room against 90 to 100 on the road.

Which muscles work?

The buttocks participate in pedaling, which is what makes the extension of the hip. The advantage of spinning is that we work on velocity, power and strength. It is a structure of sessions that allows us to work these 3 qualities, especially during the phases of power where the glutes work. The core of the body also participates in pedaling: the abs are contracted, there is a real core workout. A great calorie expenditure is made by working the lower body, but not only the legs are working hard, also the buttocks and the full cardiovascular system.

To be effective and sustainable, how many hours a week do we have to do?

For spinning, it should be done at least three times a week. Below three sessions, it’s just maintenance. For real results, you have to train regularly!

Is there a risk of injury?

In spinning and in any physical activity, from the moment you move, there are always risks. Pedaling on the wrong setting can cause tendonitis in the knees. In spinning, it is a wheel that turns, and that weighs 20kg. With inertia, it turns on its own. If you do not put any resistance, the knee is driven by the inertia of the wheel and this can be very dangerous. It is therefore necessary to make sure that you have the correct settings to always feel a resistance that will avoid injuries. Its very important.

What food should I eat to fuel this type of training?

You just have to eat a balanced diet, and avoid sugar in general. It is important to eat well. The more muscle you have, the more you burn calories. Diets are treacherous because you have to feed your muscle by eating well. If you lose muscle mass, you lower the basic metabolism and store it right away, because you do not have enough muscle to burn calories.

What equipment do you recommend for spinning?

Pedaling can hurt the buttocks! For minimum comfort, it is necessary to protect yourself with good cycling shorts. spinning-specific bike shoes are also highly recommended, because what is important is the chocks, which fit perfectly into the pedals. People who switch to bike shoes never return to the sneakers for their training!

What are the positive aspects of cycling on health?

Improvement of endurance, fight against cardiovascular diseases and diabetes. There are many benefits. You feel less fatigue on a daily basis and you maintain a better form. Many scientific researches have been undertaken to see the benefits of this activity on the body. In addition, it is necessary to know that the food plays a large part in the benefits. To slim down with this sport, it must be balanced with food.

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Mountain Bike Buyers Guide – Everything you need to know about buying a mountain bike

mountain bike buyers guide

Find the mountain bike you’ve always dreamed of!

In this mountain bike buyers guide we give you the low down on the different types of mountain bike available and what to look for when you’re buying your next mountain bike. Born in California in the 1970s, mountain biking with its sporty profile has invaded our cities and our countryside. The beginnings of the mountain bike were synonymous of adventure … A group of enthusiasts amused themselves to descend the mountains against the clock.

Today, we are far from the first models. The mountain bike has been a huge success all over the world: it has even become the most sold bike. Manufacturers are redoubling creativity and ingenuity to offer ever more innovative frames and offer incredible sensations to mountain bike enthusiasts.

Many people use it every day to go to work. As for those who are looking for pure adrenaline, they turn to the more pointed models, to the ultra-worked suspensions: no bump resists them! There are several types of mountain bikes for each use: all rounder, semi-rigid, enduro, cross-country, small or big wheels … Are you a little lost? Whether you are a beginner or a confirmed mountain bike rider, you will be guided through the jungle of the mountain bike comparison so you can find the bike that fits your needs.

The mountain bike buyers guide to different frame types

In the ears of beginners, these words may not evoke much … The “Fully” and “Hardtail”, as the enthusiasts call them, are two types of mountain bike. All-suspension mountain bikes are equipped with a double damping system (fork and frame), while semi-rigid mountain bikes only have a fork hanging from the front of the bike. Which one to choose, and for what use? Bikester helps you to distinguish them.

Full suspension mountain bike

+ Comfort – Suspension guarantees unbeatable comfort, no matter the terrain!

+ Pleasure of riding and maneuverability – Pleasure and speed guaranteed, excellent maneuverability, suitable for steep descents.

– Weight – The joints, the suspension legs and the equipment make the Fully heavier.

– Price – Count at least 500 € for a fully: a small investment!

+ Equipment – Even bikes for beginners are often very well equipped.

+ Weight – A semi-rigid mountain bike weighs less than an all-suspended. It’s the suspended forks that increase the weight of the bike!

+ Maintenance – Their simpler structure facilitates their maintenance. No technical parts to repair!

– Comfort – In the rear, the shocks are only damped by the wheels. On very bumpy roads, the driver can be a bit rough!

CHOOSING YOUR MOUNTAIN BIKE

The mountain bike buyers guide to beginners bikes

Technique and quality are not reserved for the pros, far from it. Even beginners can afford, at a lower cost, a beautiful machine that will allow them to enjoy beautiful hikes and ride on any type of path. Entry-level mountain bikes also have a good driving quality and are at least equipped with a solid fork and a stable aluminum frame: this is often everything you need to get started. As for the driving position, it is generally less stretched and therefore more comfortable.

FOR WHAT USE?
This type of mountain bike is perfectly suited for hiking in nature, but also for daily trips to the city. They are versatile and offer a very pleasant ride, whether downhill or uphill, on road or on country road.

WITH WHAT EQUIPMENT?
Typically, mountain bike equipment is rather minimalist. Mudguards, lights and crutch, considered to be of little use on this type of bike, are not part of the picture. However, a large number of mountain bikes for beginners are equipped with threaded eyelets that allow the mounting of accessories on the frame. At the level of the basic equipment, it is essential that your mountain bike is equipped with powerful brakes and a good transmission (Shimano and Sram are references in this matter), whether you drive in town or in the countryside. mountain bikes whose price does not exceed 500 € are often equipped with V-Brake brakes. Lightweight and easy to maintain, they have nothing to envy the disc brakes when the road is dry. But once the weather is rainy, mechanical disc brakes and hydraulic brakes take the lead.

Mountain bike buyers guide to prices
Less than $500 can provide you with a mountain bike robust and of good quality, on which you can pedal with confidence and venture on hilly roads. If you equip it with mudguards and lights, it will also be perfect to ride in town!

Starting at $500, you will find more technical mountain bikes (although equally suitable for city driving), equipped with high performance equipment and gearing systems with up to 30 speeds. The long climbs will not discourage you anymore! In downhill, you can trust the high quality brakes and the suspension fork.

Follow good maintenance practice

Performing simple repairs on your bike is within everyone’s reach.  A good bike stand can make this much simpler too. No need for an engineering degree! But to be effective and to keep your bike in good condition, it is better to have some tools and essential maintenance products. For example, regularly oiling the chain of your bike will allow you to enjoy a longer riding comfort! There are also many guides that provide basic advice for mountain bike repair and maintenance.

mountain bike buyers guide
mountain bike buyers guide top tip: regular maintenance is important

XC RACE AND MARATHON mountain bike

These mountain bikes are fast in climbs and effective in descents. Nothing resists them: whether you are a fan of technical trails or large unevenness, you will be served! Stability, lightness and rigidity are their greatest assets. It’s up to you to go for long hikes and runs at full speed!

FOR WHAT USE?
You want to let off steam after a long day of work or to beat your friends in a downhill marathon? The XC Race and Marathon mountain bikes are the answer to your adrenaline desires. Suspended just right, they make the descent pleasant by softening the roughness of the road, but do not go as far as giving you the impression of rolling on air cushions. The sensations first!

WITH WHAT EQUIPMENT?
The equipment of the XC Race and Marathon is quite spartan. A clearance of 100 to 120 mm is a must, and there is often the possibility of blocking the suspensions of your bike if you are about to climb a long climb. Most of the time, the derailleurs in this category are 2×10 or 1×11. Their frames are becoming more and more carbon, manufacturers are constantly looking for lightness. But a good aluminum frame will do just fine: it will cost you less and its weight will not be an inconvenience. Some mountain bikes are equipped with wheels and ultralight tires. In the XC category, the weight of the bike makes all the difference!

Mountain bike buyers guide to prices
You can find good lightweight rigid under $1000. Even at this price, their equipment is excellent and they are often equipped with wheels 27.5 or 29 inches. But for those looking for noble components, a carbon frame and a minimum weight, prices are higher! If you are a fan of long hikes, an all-hanging Marathon mountain bike will be the best choice. You will need more than $1500. If you want to enjoy the lightness of a semi-rigid while maintaining the comfort of good suspensions, you will need to invest in an mountain bike costing around $1000.

ALL-MOUNTAIN AND ENDURO mountain bikes

High mountain and very steep slopes: the field of use of these mountain bikes is quite reduced! All-mountain mountain bikes are designed for experienced drivers. Whether you want to cross the Alps or test your agility in very technical circuits, it is the mountain bike you need! The enduro mountain bikes, they are more oriented downhill. If they do not let themselves be defeated in the climbs, they descend the slopes with an ease that leaves speechless! That’s their big point.

FOR WHAT USE?
These ultra sporty bikes have been designed for all those who place the challenge and the sensations at the heart of their practice. Are not the arduous ribs frightening you? Choose an all mountain mountain bike with big suspensions, up to 160 mm of travel. If, on the contrary, you are a true downhill bike fan and are willing to sacrifice a little efficiency to climb to be able to descend aggressive slopes on your gear, you have the enduro profile! Turn to an all-suspension mountain bike with up to 170 mm travel and a narrow angle. With this formidable machine, you extreme off-road or enduro sessions at the bikepark.

WITH WHAT EQUIPMENT?
The most recent models are usually equipped with 27.5-inch wheels with tires and wide rims. In order to take advantage of the areas reserved for experienced drivers, 180 mm disc brakes and high quality adjustable suspensions (such as RockShox or Fox) are recommended. Equally important: the handlebar must be wide – not less than 740 mm. From $2000, your bike will have to be equipped with an adjustable seatpost. But even if your mountain bike is cheaper, do not hesitate to equip it with this type of seatpost, very appreciable for this type of sport practice.

AT WHAT PRICE ?
The strength of these bikes is their suspended frame. It must be stable and the suspensions very effective: do not neglect the quality and put the price. Many manufacturers offer a basic frame and allow you to choose your equipment. From $1500, you can buy a mountain bike very well equipped! The higher the price, the higher the price … Our advice: for mountain bikes enduro and all-mountain, it is between $2000 and $3000 that the price-quality ratio is the best!

Mountain Bike Buyers Guide to Womens’ Mountain Bikes

More and more women go mountain biking: a new challenge for manufacturers! But do women inevitably have to turn to specially designed bicycles for them? Yes and no. Women can ride on a “normal” mountain bike, provided the size of the frame is suitable for them. Some manufacturers offer specially designed mountain bikes for women. And their arguments are good!

A SPECIFIC POSITION
Some experienced bikers have no problem riding on a mountain bike for men. But for other women, the driving position is too “sporty”: the upper tube is a bit too long, the handlebars too wide and the handles too big. The mountain bike saddle for men is not the most comfortable either! Starting women will feel much better on a lightweight and manoeuvrable bike than on a very responsive mountain bike with big suspensions.

MANY ADVANTAGES
All these differences are therefore taken into account by manufacturers, who offer mountain bikes more suited to women: shorter frame, saddle for women, softer suspensions, handlebars and thinner and narrower handles. As for the choice of the model, it is like for the men: it depends on your use, your desires and your budget. If we were to recommend a bike to beginners, it would be a semi-rigid mountain bike, relatively light.

MODIFY IT YOURSELF!
All you need is a little bit of elbow grease to make minimal changes (but that can change everything!) On your mountain bike. You can install a saddle for women, perfectly adapted to the female anatomy, without compromising on the sporty look. On the handlebar handles, smaller grips will be perfect for smaller hands – and come in several colors!

Mountain Bike Buyers Guide to Wheel size: a matter of inches

mountain bike buyers guide
mountain bike buyers guide to wheel sizes

A few years ago, all mountain bikes were equipped with 26-inch wheels. We could not imagine anything else! For thirty years, only this diameter was used. Until a bike designer wonders if we could not see things big … The 29-inch wheel was born! The principle is simple: a larger wheel passes without wobbling on small obstacles like roots or pebbles and the bike is therefore more stable. However, their large size makes them heavier and not suitable for smaller cyclists. An intermediate diameter therefore appeared: 27.5 inches. The ideal compromise!

26 inches

A great classic! This diameter ensures agile faultlessness and good stability. But in disciplines like cross-country or hiking, these wheels are less and less used. They are nevertheless perfect for enduro. If you like to pedal in winding paths, you must go to them. Their price has also dropped much!

27.5 inches

The new darling of manufacturers is likely to dethrone the 26-inch version. It combines the agility of a 26-inch wheel and the much more comfortable driving of its larger sister, the 29-inch. The winning combo for bikers who enjoy bikes a little more aggressive.

29 inches

The 29-inch version gave new impetus to cycling, literally. On hilly terrain, you can clearly see the difference: it provides traction power and unparalleled comfort. It is perfect for those who want to go straight without worrying about obstacles. These wheels are a very good choice for mountain biking all mountain! Even the athletes measuring less than 1m70, cross-country enthusiasts and long excursions, can be tempted without surprise. The obstacles will disappear under your wheels!

We hope you found this mountain bike buyers guide useful. Why not check out our latest range of mountain bikes.

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Bicycle Work Stand Guide

bicycle work stand

Whether it is to assist you with mechanical repairs, clean your bike thoroughly or lubricate your chain and inflate your tires just before an event, the use of a sturdy and easy to use bicycle work stand makes work safe and effective.
Before choosing the type and model of bike stand that best suits you, you need to identify your needs by answering the following questions:

• Should you transport or store your stand, or will it be installed permanently?
• What kind of mechanics do you plan to do: minor maintenance (inflating tires, lubricating chain), tuning (adjusting brakes and derailleur) or heavy work (replacement of components, Including the pedal bearing)?
• Do your bicycle frames have out-of-the-ordinary shapes (dual suspension mountain bikes), or are they made of relatively delicate materials (metal or very thin composite tubes)?

Bicycle work stands can be grouped into three categories:

Clamp stands are the most versatile. They give the possibility to rotate the bike on a horizontal axis. Some have a pivot around the vertical axis, which facilitates access to both sides of the bike. Others are adjustable in height to allow the bike to be positioned comfortably in order to work sitting or standing. The bike is held by a vise clamp, the action of which is firm and rapid, or by a sliding clamp, Longer to set up but whose pressure adjustment is more precise, and therefore better suited to fragile materials. The heavier the support, the more stable it will be. Legs with a tripod configuration are better suited to uneven surfaces. The bike is preferably retained by the seat post in order to avoid damaging the frame. Also, this type of bicycle work stand makes all components accessible.

Bikehand Pro Bicycle Work Stand

With a horizontal bicycle work stand the bike is supported by the bottom bracket, and a Quick Release (quick-release) In place of the front or rear hub. As one of the two wheels must be removed, one can only work on the front or the back of the bike, Then the assembly must be redone. The bike is stable and at good height, but its position is fixed. Compatibility with some dual-suspension bikes or with oversized rear forks is to be checked on a case-by-case basis, however, this type of support is very safe for light road bikes. These bicycle work stands are generally lighter and more compact than the work stands that use clamps.

Miniature supports hold the bike in balance by lifting the rear wheel off the ground. Practical for storing the bike or doing minimal work such as inflating the tires and lubricating the chain, they are very compact, affordable and easily transportable. The stability of some of them is however somewhat doubtful, Especially if your bike is heavy. Depending on the model, the bike is retained either by the base and the left bracket, or by the bottom bracket housing and the base of the diagonal tube.

Why not take a look at our range of bicycle work stands for some great offers and deals.

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Kids Scooters Buyers Guide

kids scooters

Considering purchasing one of the many kids scooters for your child? In this article, we cover some useful information on kids’ scooters to help you pick the right one.

If you’re finding it hard to keep up with your kids, then getting them a scooter is great for helping them use some of that extra energy! With so many different types of scooters available it can make hard to pick out the right type for your child – This buyers’ guide to kids’ scooters offers some handy advice.

Choosing the Right Size Scooter for Your Child

Selecting the correct scooter size and type for your child’s age means that they’ll have so much more fun, whether they’re riding to school on two wheels, or just playing at the skate park. Generally speaking the handlebars on the scooter should reach your child’s hip/waist height. This is the ideal scooter size, because it means they will be able to ride the scooter with much greater control, and therefore more safely. You will also want to make sure the scooter isn’t too large. Children should be able to ride their scooter with a straight back, and not be hunched over or stretching to reach the handlebars.

Choosing a Kids Scooter

Kids can be spoilt for choice when it comes to all of the different styles of scooter that are available. Here are some of the key features and types of scooter you might want to look out for when making your selection:

  • Adjustable Handlebars – These can be a great idea on kids scooters if you’d like to get more use out of the scooter. As your child grows you can adjust the handlebar height to suit them
  • 3 and 4 Wheeled Kids Scooters – Usually made from plastic, these are more stable and are great for little ones just getting started with a scooter. The extra wheels make things easier for wobbly toddlers
  • Folding Scooters – Superb for children to ride on to school, these scooters are easily portable, so once you’ve dropped the kids off you can fold this type of scooter away and carry it or store it in the boot no problem
  • Electric Scooters – A really fun way of getting around, electric scooters are powered by batteries which need charging, and can typically achieve speeds of around 12Km per hour.
  • Stunt Scooters – Designed for slightly older children, these are usually more robust with clamps and stronger construction and materials, so kids can easily and safely practise their tricks at the skate park. Remember, most folding scooters are not suitable for stunts or tricks due to their design.

Accessories and Parts for Kids Scooters

Do you already have a scooter? Here are some of the parts you might want to consider to give it a bit of an upgrade or make things a bit more durable:

  • Wheels – Upgrading your scooter’s wheels is a great way of giving smoother and easier rolling.
  • Grips – It’s usually fairly easy to change grips on many scooters, so you can customize the style and make things a bit more comfortable.
  • Pegs – Adding stunt pegs means you can try out lots of new tricks. Often available in different colours, pegs need to be the right size for your scooter.

So there are – a quick overview of the different scooters available. Why not take a look at the fantastic range of kids scooters we have available on planet cycling.

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Push Along Bikes

push along bikes

What Are Push Along Bikes?

A push along bike is a toy bike or childrens trike that usually has a rear handle so that a parent can push their child along on the toy. In general, these are three or four wheeled toys, the most common sort look like pram tricycles. Some are two wheelers but they have far thicker wheels or the rear wheel features training wheels so as to help with balance. The aim of push along bikes is to introduce children to the awesome world of balance, one step at a time.

Push Along Trike for Children

Adjustable Handles

These bikes do have normal handlebars where you’d expect to find them but they also feature a rear safety handle for parents. This handle is important as it gives parents full control over the speed, steering and balance of the bike as well as a quick way to pull their child out of harm’s way if need be. Most handles are adjustable and removable. This means you can set the handle at a comfortable height for yourself and later, once your child wishes to ride solo, you can remove it completely. The trikes often have some type of seatbelt to ensure that their passengers do not fall out. This slowly introduces kids to balance and riding while keeping safety as a top priority.

Touch Steering

Many of these tricycles have a “Touch Steering” system of sorts. This allows the parent to take full control of the trike and its steering by locking the front handle bars or switch it to a mode whereby the child can take control and steer the bike around. Some of the more advanced push along bikes have up to four different modes to choose from, each giving the child more and more control.

Accessories and Pedals

Some of these push along bikes resemble prams, with removable sunshades, bells and other accessories. Usually, there is a storage bucket at the rear of the trike, this is great for other toys and all your bits and bobs. Most of these push along bikes have a stationery foot stand where children can place their feet when mom or dad pushes them around, some of these are even retractable for when they are no longer needed. There are also a set of pedals on the front wheel so that children can power themselves around once they feel a bit more comfortable.

Storage and Comfort

A push along bike usually has rubberized, shock-absorbing wheels so as to make for a comfortable ride for your little one. The top-of-the-line trikes even have their own real shock absorbers built into the wheel forks. Some have a pouch located at the top of the push handle, in which you can store your phone, purse, camera and other belongings. One fun feature is a front-mounted mirror which allows you to see your child’s face and expressions as you push them around and explore the outdoors.

push along bike

Most bikes have a guard rail that is height adjustable and this surrounds your baby until you feel confident that they will not fall off of the bike. Many of the rear storage baskets or buckets are placed behind the rear wheels and some have a handle grip so that you can easily pick it up and move around with its contents once you’ve parked the trike.

These safety trikes come in all different shapes and sizes, you’re certain to find one that meets your needs and matches your style. Introduce your child to the art of balance and riding in the safest possible way with one of these push along bikes.

Why not check out our superb range of childrens trikes and push along bikes.

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Stunt Scooter Features Guide

Stunt Scooters Features

If you’ve been looking around some stunt scooter shops, and you’ve been reading some stunt scooters reviews, and you’re wondering what all those features actually mean… this Stunt Scooter Features Guide is for you. We’ve taken some of the typical features and put together a quick explanation of each one, so you can buy a scooter with full knowledge of what to look for when you buy a scooter. Continue reading Stunt Scooter Features Guide

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Choosing an Electric Bike Conversion Kit

Electric Bike

Choosing an Electric Bike Conversion Kit

When it comes to owning an e bike, you can either purchase a ready built electric bike, or build your own by choosing an electric bike conversion kit and installing it on a standard bike frame. If you’re thinking of going for the second option, we have all the information you need to get you started. There are many electric bike kit suppliers, so whether you’re hoping to build an electric mountain bike, or an e bike commuter, lets look at the options.

Continue reading Choosing an Electric Bike Conversion Kit

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Sports Nutrition Tips for 2016

Sports Nutrition

Cycling Sports Nutrition

With the whole Summer of 2016 ahead of us, we thought it might be useful to take a look at OK at some nutrition tips to help your summer cycling sessions. When you’re out for longer rides, getting your sports nutrition right can make a huge difference to your performance, and even if you’re cycling at a more leisurely pace, maintaining your energy levels will certainly help make the ride more enjoyable. In this article, we’ll take a look at some common advice to help you decide on the best sports nutrition tactics to suit your needs.

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