To Go Biking

To go biking

Regardless of whether you cycle to work, enjoy nature on a bike tour, rush down the road on a racing bike or pedal up and downhill on a mountain bike: cycling offers many ways to move in a way that is fun. Those who like this form of exercise can even be physically active on the indoor bike (bicycle ergometer) in any weather and at any time of the year.

Cycling is one of the most popular sports activities for Austrians. Because of the lower weight load, it is easy on the feet and leg joints…

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• Continue reading
• more on the subject

• Cycling and mobility in everyday life
• What is being trained?
• equipment
• Bicycle posture and adjustment
• Cycling safely and properly
• Whom can I ask?

Exercising on the bicycle ergometer is also suitable for people with poor fitness or who are weakened after an illness, in order to develop endurance and improve leg strength. But cycling is also an ideal everyday exercise.

Cycling and mobility in everyday life

Many use the bicycle for their daily commute or for small purchases. This also promotes fitness and is also a contribution to climate protection.

You can find more information under Cycling in everyday life.

Note Information about bicycles in road traffic (mandatory equipment, traffic rules, use of traffic areas, etc.) can be found at www.help.gv.at.

What is being trained?

Around 50 percent of the muscles are used when cycling - but only when actively pedaling. With appropriate load, the leg, calf and gluteal muscles are strengthened and endurance is improved. A cadence of 80 to 90 revolutions per minute is ideal for endurance training. You can easily control the cadence with the watch.

Note A rough estimate of the energy consumption (in kcal per hour) allows the following formula: Body weight (in kg) x average driving speed (in km / h): 3rd example: A person weighing 70 kg has an average speed of 21 km / h 2 Hours of training. 70 x 21: 3 = 490 kcal per hour. The energy consumption for 2 hours is a total of 980 kcal.

equipment

From comfortable bikes for local transport to touring and racing bikes to mountain bikes: the variety and equipment of the "bikes" on offer is great. Optimal cycling pleasure is given when the bike fits your personal size and the saddle or handlebars are correctly adjusted. A well-fitting bicycle helmet should always be worn to protect the head from injury in the event of an accident.

Bicycle posture and adjustment

Depending on the purpose for which you are cycling and what type of bicycle you use, a different posture is optimal. Sitting upright on the bike enables you to ride with relaxed back and arm muscles. During sporty cycling, the upper body is slightly or strongly bent forward. This posture reduces air resistance and allows you to put more power on the pedals. It is important that you sit comfortably on the bike and that your back is as straight as possible. When buying a bike, let us advise you which frame size is right for you. The correct frame size depends, among other things, on body size, step length, but also on the type of bike.

Saddle adjustment: If you sit on the bike and reach the pedal with the heel of your stretched leg, the saddle height is correct. If the saddle is set too low, the leg cannot be properly extended when pedaling, and the strain on the knee joint increases. You can also find the optimal sitting position by adjusting the saddle incline and saddle distance.

Handlebar adjustment: Sit on the saddle in the posture you are used to and as is comfortable for you (e.g. more upright or slightly or strongly bent forward) and swing your slightly bent arms towards the handlebars. If you can now grasp the handlebar grip, the setting is correct.

Cycling safely and properly

Braking: The best braking effect is achieved when the front and rear brakes are applied simultaneously. The front brake has a higher braking effect than the rear brake - so be careful when operating the front brake on slippery or loose surfaces (e.g. gravel).

Pedaling: The optimal pedaling movement consists of four different phases in which the pedal is pressed forwards or downwards and pulled backwards or upwards. In order to be able to actively exercise all phases of movement, however, pedals with bindings (eg "click pedals") are necessary. (Caution: risk of falling for inexperienced persons!)

Whom can I ask?

"Fit Sport Austria" offers cycling as a quality-tested exercise offer throughout Austria.