But choosing the right bicycles is not as easy as you might think.

If you don’t currently own a road bike I suggest you borrow one to make sure it’s the right style bike for you. Road bikes are easily identified by their slim tires and handlebars curved down toward the back of the bike.

There are a lot of options to choose from when buying a road bike, and even more accessories you can buy. As well when buying your first road bike you typically don’t know what your needs are or what you don’t need.

Let’s look at the frame first. You need to know enough about materials, symmetry, and size in order to make sure it fits you, your riding style and purpose. The frame is more than beauty it’s the basis of its strength and comfort. You need to pay close attention to the frame.

Bikes these days are made from three main materials: steel, aluminum and carbon fiber. Each of these materials gives you a different feel as well as dictates the weight of the bike. Sometimes these materials are used in combination with each other in order to achieve what a particular rider is looking for in a bike.

Aluminum though is by far the material that is used most today. Aluminum is both lightweight and stiff. Because aluminum is stiff it puts more of your energy in the direction you want to go but can result in a less comfortable ride.

The other big factor is buying a bike that fits you well. It is one the best thing you can do for yourself. Bike frames are available in many different sizes. You just need to determine which one suits you the best.

Try this little exercise. Squat as low as you can get to the ground and then stand. Next, squat half way to the ground and stand. Finally just do a slight squat and stand up again. I’m sure you discovered the easiest squat was the shortest and the hardest one was the closest to the ground. This helps you understand why you should have good leg extension at the bottom of your pedal stroke. It is the easiest on your body and will give you a stronger stroke.

Therefore your seat should be high enough that your knee will only be bent slightly at the bottom of your pedal stroke without you having to drop your hip when pedaling. Having it too high will result in you having to over extend or drop your hip in order to complete a pedal stroke. Road bikes are usually sized in cm. which is the measurement from the pedal axle to the top of the seat post. To give you an example I am 5’ 9” and ride a 56 cm. bike.

If you are a road bike beginner, buying the right bike is one of the most important things you can do.

Whatever your goals may be there are bicycle options to get you there. So have fun and stay in shape and be kind to the environment. Start biking today.

Road bikes as you all know are those bikes with the curved handle bars and the small tires that you see them riding in the tour de France. Yes road bikes are made to go fast and aren’t as comfortable as maybe some of the other styles but they are made for the road and they really are a joy to ride. Besides that you don’t have to ride them at break neck speed to enjoy riding one, though it is fun.

Probably getting a bike to ride is one of the first things you will have to do. The reality is road bikes can be quite expensive. Though any one of us would gladly be riding on the very best bike available the reality is you are probably not going to start off on your dream bike. However a cheap garage sale bike probably won’t be satisfactory enough for you to enjoy your experience and therefore might even give it up.

My advice is to buy the most expensive bike you can comfortably enjoy. This may mean a garage sale special or a used bike until you at least find out how much you are going to ride and what features you are really looking for. In fact I just bought a used road bike for myself as I wanted to upgrade but couldn’t afford new. It really is not a bad way to go.

If you buy used my suggestion is to take it first to a bike shop and have it tuned up so it is in the best shape it can be to ride. It truly makes a difference.

The main thing in buying a bike is it needs to be the right size. Road bikes are often sized by measuring from the pedal axel to the top of the seat post. This measurement is most often marked on the bike somewhere. I am 5’ 9” and ride a 56cm bike. My wife is 5’2” and rides a 52 cm bike. Taller people may ride a 60 cm bike. Then you need to set it up right for you. A bike shop should be able to help you with this but in another article I will talk about setting up your bike.

Beyond having a bike to ride there are also other things you need to be aware of as a beginner. One of the most important is safety. This sport perhaps more than most can be dangerous as you’re riding on the roads with the crazy drivers of cars. So my recommendation is to ride during daylight hours, wear a helmet, follow all traffic laws, yield the right of way to the cars and wear bright reflective colors.

Finally start your new mode of exercise and fun slowly. You don’t want to kill yourself right off the bat. Cycling uses different muscles than other exercises so let your body have some time to get used to the new routine even though you may already be in decent shape. Most of all enjoy yourself, and allow yourself to progress gradually.
If it isn’t fun then you’re not going to want to stick to it.

Here are some ideas that might help.

Eat more often
We normally have only three basic mealtimes: breakfast, lunch and dinner. But if you want to take off some of those extra pounds more effectively, add some meals in between your meals. This will mean that all your meals will need to be smaller than normal. You can do this by dividing each meal into two different eating times. Eating small can help you avoid hunger pangs in between meals. These hunger pangs are one of the most common reasons for failing to lose weight.

Add Imaginary Calories
If you are trying to follow a daily calorie intake, it is helpful if you add an imaginary 10 calorie to everything you are about to eat. For example, if your daily calorie intake goal is 1,600, you will need to know how many calorie each food you eat has. So if a food has 130 calories per serving, try thinking of it as 10 or 15 calorie more, thus making it 140-145. This can ultimately help you eat less and help you achieve your daily calorie intake goals. Chances are, your estimations aren’t completely accurate anyway.

Take Time to Exercise
If you take time to do some simple exercises every day, you will slowly lose weight. The easiest and cheapest exercise is to walk. I personally enjoy riding my bike more though. People find it really beneficial to take time everyday for a little exercise. For instance a thirty to forty-five-minute walk can help you burn as much as 600 calories every day.

Another way to exercise is to climb a set of steps. There are simply electronic devices (pedometers) that can help you keep track of your exercise and how many calories you are burning. However, before buying one you need to pick the right device. You need to be careful and buy one that will provide you with the accuracy you want and need. This usually means you should not buy a cheap one.

Buy Some Pants the Size You Want to Wear
Having a goal is very helpful in losing weight. By buying a pair of expensive pants the size you want to wear can provide you inspiration. It can provide the motivation you need to reach your goal. By buying an expensive pair you will regret not being able to wear them if you fail to reach your goal and provide the motivation needed to carry on.

There are many more ways to lose weight if you are over 50. You can do it with patience and determination. After you’ve reached your goal, be sure to remove your old clothes from your closet. Then purchase a whole new wardrobe of clothes to encourage you to maintain your new weight.

It’s believed that Tai Chi can increase the flow of energy in your body thus increasing its strength and promoting serenity and harmony in every system of the body. The calming and meditative aspect of Tai Chi makes it useful in reducing or eliminating anxiety and stress from forming in your body. Those who use Tai Chi as a form of exercise confirm that it really helps their personal well-being.

Tai Chi can not only relax a person’s mind and soul but it is believed can also prevent certain illnesses from spreading through the body. It’s an excellent way of maintaining good health. Though Tai Chi is not a cure for disease it can be a great complement to other forms of therapy.

Balance
One of the major problems among the elderly is loss of balance and coordination causing them to fall. Balance in older people can improve by practicing Tai Chi, thus reducing the risk of falling.

Arthritis
Tai Chi can be used to increase the range of motion in arthritic joints without even causing a twinge of pain. This is accomplished by improving the flexibility of the bones and strengthening the surrounding muscles. Tai Chi is not a cure for the disease itself but it can lessen its severity and the resulting pain by keeping those joints as supple as possible.

Circulation
People with problems with their circulatory system can see relief by involving themselves in Tai Chi. By using Tai Chi exercises people can strengthen the heart and thus improve the body’s circulation.

Stress
Studies show that stress is one of the major causes of numerous diseases and disorders. That is why people are constantly looking for ways to lessen their stress levels. Exercise is proven to reduce stress levels. One of the exercises people have tried is engaging in Tai Chi. When used for its meditation aspect, Tai Chi can reduce the production of toxins and hormones that contribute to the detrimental effects of stress on the organs in the body.

For your Tai Chi experience to become more reproductive and effective, choose a practitioner that is a master of the different aspects and knows what is best for your present day situation.

Tai Chi has no age limit for those who wish to practice it. Anyone is welcome to join. Though, if you are having health issues it is better to consult your physician before engaging in Tai Chi or any other exercise.

You should also be sure to inform your instructor of any health problems that you have so that he or she is aware and can help you with any movements that may hurt you. Tai Chi should not make you feel any pain. If you do feel pain, tell your instructor right away.

Here are a number of tips about stretching that will help you when you’re working out.

1. Increase your flexibility
Stretch both before and after workouts. Almost everyone knows that stretching before workout helps prevent injuries during exercise. But not many people realize that stretching after your workout, while your muscles are still warm, can increase flexibility.

2. Hold your stretching position
While holding your position for 20 seconds is enough for warm ups, you need to hold each position for at least 60 seconds if you want to develop your body’s flexibility.

3. Don’t stretch then immediately relax
This is appropriately termed bouncing. When stretching, you need to hold your position for several seconds, and then slowly relax. Bouncing can strain or damage some joints or muscles.

4. Make sure you warmed up all muscle groups
Some people work out a lot and are in great shape. But even they tend to neglect stretching the neck muscles. Stretching the neck muscles can be as simple as placing the palm of one’s hand against the front of the head and pushing it. Then, do the same to the sides and the back of the head.

5. Stretch regularly
This will help you increase your range of movements and your level of flexibility and strength.

6. Start your workout slowly
Start your work out slowly and increase its strength in increments instead of immediately proceeding to doing the hardest exercise or position.

7. Workout within your capabilities and not others
Increase your limits slowly. Do not try to do exercises that you are not yet capable of simple because you see other people doing them. Listen to your body. There also may be days when your body is just too tired and you may have to consider reducing your workout on those days.

8. Learn to rest
Rest is important in between sets and stations so that your body has enough time to recover its energy. You also shouldn’t work the same muscle groups on two consecutive days. The muscles grow during the period when you rest and not when you are working out.

9. Aerobic exercises strengthen your heart
Aerobic exercises are those physical activities that need oxygen for fuel. These exercises include cardiovascular exercises such as cycling, running, swimming or skipping rope.

10. Music may help you train
Adding music to your workout by using a lightweight mp3 player or iPod can help you exercise for longer periods and increase your workout intensity. Just make sure you use a headset so you don’t disturb the other people.

Stretching prevents injuries and increases one’s limits, but it is also is good for a tired body and for a stressed out mind and spirit.

Dr Mirkin an avid cyclist writes “I cannot find any studies showing that cycling weakens bones to increase fracture risk. Some studies show that competitive cyclists have lower bone mineral density in their spines than moderately-active, aged-matched men (Medicine & Science in Sports & Exercise, February 2009; Osteoporosis International Reports, August 2003).These studies have been interpreted to mean that cycling increases risk for bone fractures beyond what you would expect from just falling off the bike. Bone density tests do not measure bones strength. They measure how much bones block X-rays that try to pass through them. The only way to measure bone strength is to see how much force it takes to break a bone.”

He goes on to write “The theory that cycling weakens bones flies in the face of our current understanding of bone metabolism. Any force on bones increases, and lack of force decreases, the rate of bone formation (Medicine & Science in Sports & Exercise, November 2009). Astronauts in space lose bone because lack of force blocks their ability to respond to Insulin-Like Growth Factor-1 that stimulates bone growth (Journal of Bone and Mineral Research, March 2004). All competitive cyclists know that hammering on the pedals while pulling up on their handle bars puts tremendous force on every muscle and bone in their bodies, and this should stimulate bone growth.”

So what then is the explanation for cyclists incurring broken bones? Well Dr Mirkin says “The most likely explanations for broken bones in cyclists are high-impact crashers and/or lack of vitamin D. I recommend that all cyclists get a blood test called Vitamin D3 in December or January. If it is below 75 nmol/L, they are deficient in vitamin D and at increased risk for breaking bones. To prevent fractures, they should do winter training in the southern sunbelt or take at least 800 IU of Vitamin D3 per day.”

So he is saying that vitamin D is very important to our health and fitness. This is not only true for cyclists but anyone who wants to maintain healthy bones. Some scientific studies show that vitamin D reduces non-vertebral fractures in patients over age 65 (Evidence-Based Medicine, October 2009). This is because the main function of vitamin D is to increase calcium absorption into the bloodstream. And a low level of calcium in our blood causes osteoporosis.

Women seem to be at an even greater risk of losing bone density and strength. Dr Mirkin says “A woman’s bones are strongest when she is twenty years old. After that, she continues to lose bone for the rest of her life, and for the first few years of menopause, the rate that she loses bones more than triples. A study from the University of Erlangen in Germany shows that vigorous exercise during the menopause helps prevent osteoporosis (Archives of Internal Medicine, May 2004).”

He goes on to say “In this study, fifty women lifted weights in group training sessions twice a week, and exercised by themselves twice a week. They also took calcium and vitamin D. As their muscles became stronger, so did their bones.”

All in all it seems that cycling can both increase bone strength and density. One further fact my wife and I both enjoy cycling. We are both in our 60’s and my wife has been on a calcium supplement for a few years because her bone density was not good. Over the last four years we have been taking cycling classes and cycling outdoors and her bond density has increased which has both pleased her and her doctor.

Cycling is good for your bones.

(Dr Mirkin and his wife are both avid cyclists. The above quotes were taken from Dr. Gabe Mirkin’s Fitness and Health E-Zine dated September 12, 2010)

Cross-country riders are a different breed and the bikes they ride are as well. The cross country bike is completely different from other types of mountain bikes in so many ways. The main goal of the cross country rider is speed. Therefore everything about their bikes has the idea of making the bikes go faster and faster.

Cross-country Mountain Biking or XC Mountain Biking is probably the most well-known discipline of Mountain Biking. It can also be fairly simple to get into and probably the least extreme compared to other styles of mountain biking. There are all aspects of Cross-Country Mountain Biking that draw people into it. Probably some of the reasons why they are so attracted to it are the variety of scenery, the adventure, the feeling of freedom and the being one with nature.

Being out in the countryside automatically means you will need to bike on several different terrains and you need several different important skills to be able to do this well. For instance, you might need to be able to climb and descend on various different types of terrain. This could range from open fire roads to tight, twisty single tracks in the bush.

The bikes used in cross country mountain biking have mostly had a fully rigid frame or hardtails. Today though the full suspension frame is gaining inroads. Through the years, the cross over to full suspension has become very popular.

Weight is one of the big differences between free ride bikes and cross country bikes and that weight difference is considerable. While Free ride bikes weigh close to 40 pounds, you’d be extremely hard pressed to find a cross country bike that weighs more than 24 pounds. Even that weight is considered heavy by avid riders.

So which bike might be right for you? The lightest bike will be fast but is more prone to break the moment you start having real fun. While the fastest bike uphill will be more uncomfortable, the fastest bike downhill will only go uphill if you have legs of steel.

So what you want is a bike that’s light enough to pedal uphill, without getting a hernia yet fast enough downhill, to beat your friends to the bottom. It should be strong enough not to break if you sometimes get big air. And finally it needs to be affordable. That’s a tall order isn’t it but with careful research you will be able to find it.

Cross country biking involves riding on trails but it’s normally not the type of terrain that beginners would want to ride. It most often involves hills and very rough terrain. Cross country biking offers quite the rush. If you have never tried cross-country mountain biking before I’m sure you’d find it to be a break from the ordinary.

For mountain bikers everywhere, cross-country mountain biking is the way to go. It offers you an assortment of new bikes to ride on. It invites you to new areas to ride. It will be a new twist to mountain biking as you know it. If you’ve been looking for a mountain biking rush, cross-country mountain biking is something you need to experience.

The real answer to that question is not many for those on a budget. The question shouldn’t be what’s cool, but what accessories do you need. The answer? You could probably get away with just a helmet. But there are a few more accessories I would highly recommend that will make your rides more safe and enjoyable.

Here are several mountain biking accessories that I recommend you start off with and you don’t need them all the first day. I have listed them in my sense of importance. By starting with these accessories, you’ll be just fine out on the trails.

Bike helmet
The bike helmet is a must have and the most important mountain biking accessory that you can buy. No one should ever ride a bike without a helmet. Serious head injury can result in falls and have been experienced by many people when it could have been prevented by wearing a helmet. Mountain bike helmets are comfortable and have been made stylish as well. Everyone who rides on the trails wears one.

Eye protection
You eyes are precious so protect them. Also if you get something in them you can run off the trail very easily. Sunglasses or clear lensed glasses can help keep your eyes safe from debris. They will also protect them from the wind. When buying glasses make sure they are non-breakable.

Hydration system
You need to bring a water bottle or hydration backpack with you. It’s very easy to get dehydrated and it doesn’t take long. I recommend drinking some water every ten minutes and sometimes more often. You need to ensure that your body stays properly hydrated at all times.

Trail repair kit
It’s easy to get caught out in the woods or on the trail with a flat tire or some other malfunction. So don’t get stuck, bring a multi-tool designed for bike repair, tire levers, and a patch kit for fixing flat tires.

Mountain bike gloves
Beginner mountain bikers normally keep a pretty tight grip on the handle bars. This can be very hard on their hands. Also when you crash, and everyone crashes at some point, your hands will be the first thing to hit the ground. Mountain bike gloves will take the beating for you.

Mountain bike shorts
You may not buy these immediately but after a few mountain bike rides you’ll notice that your rear end gets quite uncomfortable. Your body will get used to it but bike shorts are great to have as they keep the soreness to a minimum. Bike shorts are very comfortable, making them a great addition to your mountain bike ride.

Mountain bike shoes
You’ll want to some bike shoes but what kind you chose all depends on the type of pedals you have and the type of riding you do. Good mountain bike shoes are durable, comfortable, and also have a stiff sole for better efficiency when pedaling. The terrain you ride in will also determine the right type of shoe. If your bike has clip less pedals (I don’t recommend them for beginners), you’ll need to get shoes that accept the cleat for your pedals.

Now that you are all outfitted properly, enjoy your rides.

There have been many design changes related to mountain bike brakes over the years. They started out with the original cantilever brakes. Then they went to the U Brake for many years, and lately the V Brakes have been the standard. In most conditions, the V Brakes seem to work well. The newest and greatest in many people’s minds are the disc brakes.

So is the newest and greatest the right choice for you? There are actually two answers to the question of disc brakes or rim brakes.

Rim Brakes
Rim brakes, and today that means V-brakes, are a tried-and-true type of brakes used on a great number of mountain bikes. They essentially have two arms attached to the rear chain stays of a mountain bike with a cable connecting them and the brake lever. When you pull on the brake lever, the brakes are actuated, squeezing the brake pads against the rim of the wheel. The pads create friction on the rim and are the main stopping mechanism of the brakes. Because of this friction they become worn over time or can become damaged and must be replaced. They are termed V-brakes because they make a distinctive “V” when they are put into action.

The problem is in wet or muddy conditions, rim brakes will perform poorly. They can also with a lot of use wear right through the side of your rim, causing the side of the rim to blow right off.

But if you want the lightest set up you can have and you are willing to accept small variances in brake performance, or you want the lowest price possible, rim brakes are what you should be choosing.

Disc Brakes
Disc brakes on the other hand although they have been around for a long time in cars only started being used on bikes in the late 1990′s. There were some issues in the earlier models, although the cable actuated or hydraulic brakes of today seem to work quite well.

In terms of performance, disc brakes seem to work better than rim brakes. This is especially true in wet or muddy conditions. Disc brakes usually require less force to apply and aren’t affected by the rim or wheel condition.

One of the disadvantages of disc brakes is the cost. Disc brake systems tend to be more expensive than rim brakes. Mechanical or cable actuated Disc brakes are closer in price, although they will still cost more than rim brakes. Hydraulic brakes on the other hand cost a lot more. Another disadvantage is weight. So if you’re riding cross country they may not be what you’re looking for.

Disc brakes provide maximum braking power for mountain bikes. Cable actuated disc brakes offer great value for money. Hydraulic disc brakes offer a closed, friction free braking system.

So if you are looking for more consistent brake performance in all conditions, disc brakes are what you should be choosing.

So the answer is either could be the right choice for you. Properly set up discs and v’s will both lock the wheel with one finger on any terrain. Mountain bike brakes reached the point where power is irrelevant with the advent of the v-brake.

To help you make your choice weigh out the above information. The reality is it’s a matter of opinion some riders prefer disc brakes, while others prefer rim brakes.

The mountain bike itself is a bicycle with a sturdy frame and fat tires. It is specifically designed to ride through rough and mountainous terrain. Some of these bikes have full-suspensions with hydraulic disk brakes which are meant for going down mountains. In extreme conditions the riders wear body armor and full-faced helmet. Mountain bikes all have a similar look: knobby tires, large round frame tubing, and some sort of suspension or shock absorbers.

As a sport or a hobby, mountain biking can be split into 9 different categories. The following explanations will help you to understand the differences.

1. BMX
The BMX style is probably the most familiar to people. These bikes are commonly used at skate parks or with dirt jumps. These bikes most often have 20 inch wheels. This is because with their smaller wheels and shorter wheel bases, BMX bikes are much easier to perform tricks and stunts with.

2. Street and urban
This type of riding is often seen in videos and involves riding in urban areas. With these bikes the rider maneuvers around and on ledges, and other types of manmade obstacles. Riders of street and urban biking will do tricks as well, such as stalls and grinds.

3. Cross country
This type of mountain biking involves riding your bike up and down hills. Although it’s the least extreme form of mountain biking, most cross country riders are very fit and go on long rides. Because riders are often far from civilization, there is a strong ethic of self-reliance in the sport. Riders must learn to repair their broken bikes or flat tires to avoid being stranded miles from help. This reliance on survival skills accounts for the group dynamics of the sport. Club rides and other forms of group rides are common, especially on longer treks.

4. Cyclo cross
This is a cross between road and mountain biking. These riders have to go over obstacles, cross through rivers, and race on and off the course.

5. Dirt jumping
Dirt jumping is a style that involves jumping the bike over large man made dirt jumps and then while they are in the air doing tricks. These jumps are normally close together so riders can go over six or more jumps in one run, gaining a flow to give them more speed for bigger jumps.

6. Downhill
Downhill mountain biking is extreme and involves racing downhill as fast as possible. This type of riding is very intense, offering riders the chance for excitement and the ultimate thrill. The majority of mountain bikers prefer to ride on trails they call singletrack . These are narrow winding trails through forests or fields. Mountain bikers describe a sense of euphoria that results from single-track or downhill riding.

7. Freeride
Free riding involves finding the perfect line down the mountain using all of the terrain to express oneself. These competitions are very popular, as riders can express themselves any way they see fit.

8. Single speed
No to be confused with fixed gears, this is a form of cross country biking that’s done using a bike with only one gear and fewer components. The idea with single speed is simplicity. The straight chain line will provide efficient pedaling, and the lack of components mean less mechanical problems and a lighter bike.

9. Trails
Trails are considered an aspect of mountain biking, although the bikes used look quite different than the usual mountain bikes. They use 20 or 26 inch wheels and sport small, low frames. Trail riders will hop and jump their bikes over obstacles. This requires an extreme amount of balance and concentration.

Mountain biking can be done anywhere from a back yard to a gravel road. In its most basic form, Mountain Biking can be defined as a form of cycling on off-road or unpaved surfaces such as mountain trails and dirt roads. The sport in all its forms requires endurance, bike handling skills and self-reliance. It is an individual sport which can be performed almost anywhere.

Above all, more and more people are getting interested in this sport, and the number of Mountain Biking enthusiasts is increasing every year.