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Bike-Sharing Programs Roll Into Cities Across The U.S.

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It’s a good time to be a cyclist in America. New York kicked off a new bike-sharing program this week, with Chicago and San Francisco both close behind. Those cities are expected to launch similar systems this summer.

 

NPR

Listen to the story on “All Things Considered”  

Bike Sharing Programs have been rolling out across cities over the past year, now a brand new bike sharing station kicks off the Spring Season in Boston, with a new station outside the Boston Design Center…Making lunch time exercise no possible in the Innovation & Design District along Boston’s Industrial Seaport.

New York this week became the latest major city to launch a bike-share program..

The sharing programs are all check-in, check-out systems, with automated stations spread throughout a city, designed for point-to-point trips. “We try to encourage people to use it … almost like a taxi,” says Gabe Klein, commissioner of the Chicago Department of Transportation.

Klein helped start Capital Bikeshare in Washington, D.C. — the largest bike-share system in the U.S. until New York took over the title. He is also overseeing Chicago’s Divvy bike share program. He spoke with weekends on All Things Considered host Wade Goodwyn about the future of biking in American cities.

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Interview Highlights

On encouraging more people to ride

“When it doesn’t feel as safe, the people that are riding are what we call the strong and the fearless, and they make up about 7 percent. What we have found is that 60 percent of the population would like to ride. The problem is they don’t feel safe. And those are the people that we’re appealing to with the infrastructure that we’re putting in here in Chicago or that you’ve seen in Washington, D.C., protected bike facilities that separate people from cars, and with the bike-sharing program.”

On reducing traffic 

“You know 40 percent of trips in urban areas are 2 miles or less, but 90 percent of those trips are taken in a car. So, you can do the math, you know. If we can move 20, 30 percent of those people to walking or biking that frees up a lot of capacity for people to drive that need to.”

On the future of bike sharing

“The more density the better, but, having said that, you also have universities embracing bike sharing, you have less dense cities like Portland launching bike sharing and Houston, right there in Texas. So, it’s across the board, and I think as cycling becomes more mainstream, you’re going to see it roll out in very different environments.”

 

Original Source: NPR News All Things Considered

 

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Live Life, Ride a Bike: Become a Pro Cyclist with 3 Easy Tips

cycleroadWith the weather now becoming incredibly warm, many of you may be starting to think about getting out and going cycling a little more often.

Whether you choose to take your bike to the mountains and escape the busy life that goes on in the city or you’re just looking to go out riding after a hard day at work or over the weekend when you’re ready to relax and enjoy the outdoors, keeping some factors in mind is important.
Not only are there things you can do in the gym to help you with your cycling efforts, but understanding proper nutrition and supplementation will also help you make the most of your time spent out on your bike.

Here are some things to keep in mind as you head out.

In The Gym

Focus On Quad And Hamstring Training:
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When you’re out on your bike, the two main muscles that will power you through the ride are your quads and hamstrings. It will be important to have a careful balance between training the two muscles. You don’t want to start experiencing a muscle imbalance.

When that happens, you set yourself up for injury, especially in the lower back area if the weaker muscle becomes tight. Good exercises to include for these muscles include squats, deadlifts, leg curls, lunges, step-ups and split squats.

Don’t Neglect Your Upper Body:

One problem many cyclists have is they focus so much of their energy on their lower body training thinking this is what will be needed for cycling and end up neglecting their upper body entirely.
The upper body is actually used to a large extent during cycling because it partially supports your body weight as you continue to cycle. Over longer rides, lasting one to two hours in duration, don’t be surprised if you find your upper body feels sore.

Proper Nutrition

Next, you also need to look into proper nutrition to make sure you have the fuel to get you through your workouts. It’s important that you’re eating well not only before you go out to cycle but also after you’re finished.

Carbohydrates Around Training:
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Right before your training you want to take in a good solid source of carbohydrates that will release somewhat slowly in your body so you’ll have a steady stream of fuel for the longer period of time that you’ll be out there. Good options include oats, pasta, brown rice or a big bowl of fruit and yogurt.
If you’re going to be out for longer than an hour, then it’s also a smart idea to take some fast-digesting carbohydrates along with you.

Maintaining Adequate Hydration:

In addition to providing carbohydrates to fuel your ride, you also need to make sure you’re staying well hydrated. While you may not feel as though you sweat as much on a leisure ride as you would if you were out for a hard run, that does not mean you shouldn’t take in liquid.
Water is best for rides that last an hour or less, but for rides that are longer again that carbohydrate beverage will be a good option. These will also help to supply your body with the electrolytes it needs to maintain good muscular contraction rates.

Supplementation

Finally we move on to supplementation. When used properly there are a number of supplements that can make your cycling trips more effective and enjoyable.

Protein Powder:

The first supplement to consider is protein powder. This is a good option to take for longer rides to give your muscles some amino acids to feed on while you’re out there burning up fuel. Failure to provide these amino acids could result in lean muscle mass loss, so it’s important not to overlook.

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Creatine:

If you’re doing mountain cycling or are doing any type of races, you may also want to think about adding creatine to your supplement protocol. While creatine has traditionally been used for weight lifting workouts, if your rides are intense enough and involve short bursts of intense activity, creatine will be beneficial to you as well.

Happy Cycling – Get out There and Ride…


original source: http://www.bodybuilding.com/fun/cycling_season_preperation.htmorigia