Biker or Driver?
If you’re driving along and happen to spot a cyclist on the side of the road, moving a little too slow, your first instinct might be to say “Stupid cyclist!” Of course, if you’re ever riding your bike down the road, trying to stay out of the way, and cars still zoom by right next to you, you’ve probably said “Stupid driver!” It’s an age-old battle that’s been going on ever since cyclists and drivers first shared the road. But who really has the rights to the pavement?
The bicycle laws differ depending on where you live – whether that’s one of the fifty states in America or in the United Kingdom. Sometimes, cyclists will be banished to bike routes and sidewalks, and other times, you’ll see cyclists interweaving with traffic. Although driving laws are usually uniform throughout an entire country like the United States or Great Britain, cycling laws can be very different across state lines.
Typically, traffic laws usually allow for the cyclist to have his or her space on the road – you can’t exactly mess around with defenseless cyclists when you’re driving a one-ton moving machine. But that doesn’t mean cyclists are free to disturb traffic and hog the road for themselves. Traffic laws often aim at an equilibrium that allows for the smoothest traffic flow possible without getting in the way of a cycling route.
There are often a number of laws on the books in local governments that force bicyclists to take special safety precautions, such as wearing a helmet and wearing reflectors at night. While the only safety law that effects drivers usually means you simply have to buckle up, cyclists will often have a number of hurdles to jump through in order to stay compliant with the law. Local police often encourage reflective vests in addition to reflecting bikes so that you can reflect as much light as possible.
Understanding all of the laws that go into making the road look like it does, can we claim to understand who gets the rights of the road? If you’re a cyclist, it’s best to be safe and assume the drivers own the road. You can’t assume that everyone will speed up, slow down, and steer so that you can enjoy as much pavement as possible. Instead, be on the safe side and remember that you’re not the only one with some wheels under them.
Photo Credits:richardmasoner
Originally posted 2009-08-11 03:36:58.
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Posted by Bike Swim Run on January 28, 2012 in
Biking, Safety
Start Running.
For many people who have been living the life of a couch potato for some time, getting back in the habit of exercising on a daily basis isn’t an easy task. In fact, it’s a pretty tall order when your muscles have weakened, your waistline has expanded, and your lung capacity isn’t what it once was. Like it or not, getting back on the wagon will be difficult at first. But is it better to start off slowly – by walking every day – or to start strong out of the gate and get running right away? Here are some important points to consider.
First, go on a “text exercise day.” If you’re confused about how much you can expect from yourself, then simply make the first day of exercise a “test” day. See how well you do while running – how long can you make it before you feel wheezy and too tired to continue? Does walking feel like it gives you like a much bigger benefit? Can you simply not handle a long run right out of the gate? This test day will help you understand your level of fitness and help you sculpt a training program that is better for you.
Fight the temptation to do everything at once – in order for your exercise program to be sustainable, you should be motivated to do it every day. If your runs are so hard that you don’t even want to get up from the couch, then you’ll want to switch to walking.
Second, examine your goals. If you’re just a little out of shape and want to train for a 5k race, then you’re probably going to want to start running early. But if you’re exercising for general health in your life, a daily walk is a great way to form the habit of getting out of the house on a regular basis. Knowing your goals is vital to understanding whether walking or running will be right for you.
Most important point: Consult a doctor about a training program. Many people feel like their doctors won’t give them a lot of leeway to exercise as hard as they can, so tell your doctor that you’d really like to exercise as intensely as possible in order to whip yourself into shape, and ask them to help construct an exercise regimen that will meet your needs. Many doctors will realize that you do appear to be motivated and can follow through with this training regimen.
Remember: it’s not what you want to do, it’s what you end up doing. So make sure that, walk or run, you’re out there all the time!
Photo Credits: Fe Ilya
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Originally posted 2009-12-22 03:38:05.
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Posted by Bike Swim Run on January 27, 2012 in
Motivation, Running
Underwater fun.
Learning how to swim is one of those life skills that can be solved relatively easily, but we often postpone it due to fear, embarrassment, or both. If you want to learn how to swim, it’s time to stop wondering how to do it and procrastinating. It’s time to really learn.
The first thing you’ll want to do is some investigating. What are some pools and centers in your local area that cater to first-time swimmers? If you’re an adult, see if there are classes specifically for adults who are first-time swimmers? At the least, try to make sure that you’re in an age-appropriate class. One of the intimidating things about learning how to swim is seeing people who are much younger than you glide through the water without a care. If you can find like-minded people who are learning with you, it will ease a lot of your anxiety and you can concentrate on the swimming.
Second, sign up for classes as soon as possible. Even if it puts a little dent in your wallet, you knew that eventually you were going to have to fork over the dough anyway. So get it over with. You’ll be glad you did once you’ve gone through your swimming exercises.
It won’t hurt to take a trip to a swimming pool, simply to get used to the idea of being near water in public again. You can do this before your classes start at a local swimming pool or fitness center; you don’t even have to go in the pool. You can simply dip your legs over the side or use the whirlpool. If you want to get some more experience with water, you can walk around the shallow section. Don’t feel any need to challenge yourself at this point; you don’t want to take any risks until you’re under supervision.
Once you begin taking your class, try to greet it with an intrepid spirit. If the teacher asks for volunteers, put your best foot forward. If you have questions, don’t be afraid to blurt them out. Ultimately, you’re paying customer and if you want to learn to swim effectively, you’ve got to work through your individual hangups and challenges. If you’re not sure how something is done, don’t be afraid to look a little silly.
Stick with it, follow your instructor, and you’ll be learning how to swim in no time. Once you get the hang of it, you won’t have to fear public pools or lakes again – in fact, you might find yourself visiting them a little more often.
Photo Credits: HAMACHI!
Originally posted 2009-07-31 05:29:19.
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Posted by Bike Swim Run on January 26, 2012 in
Swimming
Pavement Joint ahead- watch out!
Hazards on the road can be one of the main challenges to cyclists. Sometimes it’s not that these hazards are out to get us, but that our own inability to pay attention and focus on the road or trail ahead of us can get us into trouble. In order to stay safe on you’re bike, you’re going to have to keep your mind steadily concentrated on the task at hand. Here are five tips for avoiding common cycling hazards.
Tip #1: Keep the head up. You’ll notice that professional cyclists seem to ride with a very precise movement – almost like horse jockeys who stay in the same position while the horse beneath them moves and moves. These cyclists almost always keep their heads up, because that’s where the action is. Keeping your head up doesn’t mean always focusing on the horizon, but you should keep your eyes on the road or trail ahead. Many hazards can be avoided simply by looking forward.
Tip #2: Slow down when entering a high-hazard area. If you have to travel through a parking lot, for example, it’s probably a good idea not to keep the same speed you had while rolling down the hill. Instead, slow down. The slower you’re going, the more reaction time you give yourself between the time you spot a danger and pulling on those breaks. High-hazard areas should be treated with caution. You can exercise harder on a smoother road.
Tip #3: Try to avoid potholes and borders. Road borders – such as on the shoulder of the road – can sometimes mean that one tire is on the dirt while another is on pavement. Try to avoid these, as well as potholes, in order to keep your tires on the steady track. This doesn’t mean you should get in cars’ way, but you should be mindful of where your limits are. Don’t challenge your tires.
Tip #4: Steer around potential problem areas. You might be confident that you’d roll through shards of glass, but don’t be so sure. Instead, be careful and steer around these problem areas – just make sure you don’t make sudden movements if any cars are around.
Tip #5: Cross railroad tracks at a right angle. If you cross railroad tracks from the side – at a ninety-degree angle from the direction of the tracks – you shouldn’t have too much of a problem with them. Go over them slowly and make sure that you go at them from the right angle. Also, make sure no trains are coming.
Photo Credits: Jeff Kubina
Originally posted 2009-08-28 03:40:47.
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Posted by Bike Swim Run on January 25, 2012 in
Biking, Safety
Group of Runners.
Olympic great Jesse Owens once said “I always loved running…it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs.” For many people, this is a statement that really resonates with them. But why don’t
you seem to share that kind of passion for a sport that seems arbitrary, very difficult, and downright exhausting?
Runners enjoy the challenge of a tough run. With some exercises, especially low-weight presses and pulls at the gym, it sometimes doesn’t even feel like you’re challenging your body that much. When you’re running, you know you’re exercising – you can see it simply by the pavement moving underneath your feet. If you’re working hard, you can feel it in every breath you take and the feeling of your shoe hitting the ground. Some people would rather not waste their time with exercises that don’t actually make you feel like you just exercised. They relish the challenge because, while it is hard, they at least know that it was time efficiently-spent.
Some people love the solitude – or even camaraderie – of running. Running can be a lonely sport for some people, but for others, there’s nothing quite like the solitude of heading out on the sidewalk and having an adventure all by yourself. It reminds you of how powerful you really can be, and how motivated you can be when the only thing you have in front of you is pavement and your own wits.
Other people like the camaraderie of races, or running with partners – it’s good exercise and it can be a social activity. All you have to do is decide to bring someone along.
The runner’s high! If you haven’t experienced a “runner’s high,” you’re missing out. There’s nothing like fresh, clean endorphins moving in your body, and the feeling of a runner’s high is a feeling of elation that’s well-earned. It doesn’t come with the side effects of a sugar rush, and it takes some burned calories in order for you to earn it. It’s a thing of beauty, and if you can reach it, you’ll understand where some runners get their passion.
Photo Credits: bernardoh
Originally posted 2009-10-29 03:37:37.
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Posted by Bike Swim Run on January 24, 2012 in
Running
Stay focused, stay in the groove.
Whether you’re in a race or tackling a long run while
training, it’s not always easy to keep your feet moving. Sometimes, the aches and exhaustion can make you feel like simply giving up and walking the rest of the way home. But if you’re a serious runner, you know how much better you’ll feel if you don’t give up. You know that part of running means pushing through the pain and improving a little bit each time you’re out. Here are five ways you can help yourself focus during the tough times.
1. Try taking your mind off the pain. You won’t be able to do this completely, but giving yourself some menial tasks to handle can help dull the pain and get you feeling “in the groove” again. For example, if you need a distraction, try reciting the alphabet backwards – when you’re thinking about what comes before “Q,” you’re not thinking about how tough things are. It’s a temporary fix, but it can help you through the rough patches.
2. A different option is to start monitoring your self-talk. You know that little voice your head uses when you’re out there? It might start saying things like “I am so tired,” or “I’ll never get there without stopping.” Take control of that voice. Start saying things like “This might be really hard, but I’ve conquered worse before.” Start with realistic affirmations that will remind you of how strong you are.
3. Compose or remember a song in your head. The natural rhythm of your feet hitting the ground can be your baseline. Sound odd? It works for some – and can even start getting you closer to that “runner’s high” so many people talk about. Music is one of the most powerful stimulants we have, and if you start remembering one of the songs that motivates you, you might find some added energy you didn’t know you had. If you bring an iPod with you, fast forward to an uplifting song that you need right now.
4. Stop fighting it. Many times, we’re fighting the own resistance in our heads rather than the difficulties of the run itself. Stop fighting yourself and say “I just have one lap to go – it’s going to hurt, but I’m going to run it anyway” and move on from there. Simply keep running, and decide to stop fighting with yourself and trying to figure out when your next break is.
5. Rile yourself up. Sometimes, a raw emotion like anger is what you need to get you through. If you’re sick of trying to focus, don’t be afraid to get angry – even let out a yell, if no one’s around – and keep pumping those legs. You’ll find added energy and start to wonder how you ever doubted yourself in the first place.
Photo Credits: formulaphoto
Originally posted 2009-06-08 05:33:57.
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Posted by Bike Swim Run on January 23, 2012 in
Running
Swimming in the Lake.
If you’ve been a “swim rat” at your local YMCA, then you’re probably used to swimming indoors under tightly-controlled conditions. When you decide to take a dip in a natural lake while on vacation or visiting friends, it won’t take long before you notice just how different swimming in natural lakes can be. Sure, your form will be the same, but just about everything else will be different. With that in mind, here are some tips that will help you swim in natural lakes comfortably.
First, remember that in most natural lakes, creatures and plants are generally harmless. You’ll want to pay heed to any safety warnings, of course, but if you brush against some seaweed or see some fish not far from your location, there’s a good chance that you’ll be just fine. Lake water is darker than the always-clean indoor pools you’re used to, but you’ll have to be fine with swimming in a little bit of mystery. After all, there’s a good chance you don’t want to see all of those rocks and seaweed anyway.
Next, remember that the lake’s temperature should be a big issue if it seems like it may be too cold for you. Sometimes you can swim in lakes and you’ll “adjust” to the coldness, but if you find that your body is not adjusting after just a few minutes, it’s probably best to just get out before your body temperature gets too low. This is usually only a problem when you’re swimming closer to the winter months, but it’s a good idea to respect how powerfully a lake’s temperature can affect your body.
You’ll want to be aware of other people in the lake, as well. Is someone riding jet skis around? Is there a fishing boat nearby? These dangers aren’t present in the controlled situation of an indoor pool, but if you’re out in the open water, you’ll have to respect other peoples’ space, as well.
Also, you’ll want to be aware of your own limitations. If you think you can swim across a lake, but don’t really know how long you can swim before getting too tired to go on, then don’t swim across that lake. Only people with a lot of experience who know their limits should tackle these kinds of adventures.
One last bit of advice: unless something is threatening your safety, it’s always best to jump right in! Chances are you’ll encourage others to join you.
Photo Credits: Mike_fleming
Originally posted 2010-01-12 03:40:35.
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Posted by Bike Swim Run on January 22, 2012 in
Safety, Swimming
Swimming and Eating.
One of the most common myths about swimming is that you shouldn’t do it after eating – the amount of time varies, but most people usually say a half an hour to an hour. Is this myth true, and if it is, what exactly will be the consequence of swimming once you’ve downed a meal? In this article, we’re going to examine this myth more closely and determine once and for all whether it’s okay to swim after eating or not.
The Hungry Swimmer
Someone who swims a lot will notice something peculiar: they’re hungry a lot, too. That’s not rocket science: burning up all of those calories in the swimming pool means that your body will be craving a lot of energy. When you have a calorie deficit, you’ll feel it in your stomach. So what are the options you have if you’re starving but know you’ll only have the next hour to use the swimming pool?
Many swimmers will simply eat. Other swimmers prefer to eat something before a long swim in order to give them energy – they don’t want their blood sugar dropping low or to feel too much fatigue. This is also seen in distance runners, who will often act like human garbage disposals and eat whatever is available – even while running.
What’s going on here? Do swimmers have some sort of special digestive ability?
Exercising After Eating
Any time you exercise after eating, you won’t necessarily feel that great, especially if you down a lot of food like a full meal. Our bodies need to use blood in our digestive system in order to break down foods, and when we exercise, we also need blood. This often means a workout that doesn’t feel all that great.
Will it kill you? Probably not. Just like any other time, don’t push yourself too hard. You may find yourself more vulnerable to a side stitch, but that won’t necessarily happen. If you eat something as simple as a power bar, you may find that it has very little effect on how you feel – whether you were full or totally hungry to begin with.
When you eat smart, you’ll notice that your body has a lot less trouble digesting the food you’ve eaten. Fruit and vegetables, in particular, won’t leave you feeling bloated or unable to exercise at all. In fact, you may enjoy the extra energy. If you always feel sluggish, ask yourself whether it’s because you eat and swim – or if it’s because of what you eat before you swim.
Photo Credits: jayhem
Originally posted 2009-08-12 03:41:47.
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Posted by Bike Swim Run on January 21, 2012 in
Health, Swimming
Burn fat by running?
Running is a tough exercise. Don’t believe me? Go out and get ten kilometers under your belt. If you haven’t been running for a while, you realize how daunting this is even after the first few minutes. An exercise so difficult and so constant must really burn the fat, huh? Well, yes and no. In order to burn fat, you’ll have to keep your eye on a number of factors.
Under the supreme principle of weight loss (energy out minus energy in equals weight loss), you’ll lose weight when you run enough. It’s that simple. But the question here is whether or not running is the most efficient way to burn fat.
Recall that when you lose weight, you don’t only lose fat. You lose protein in your muscles and you lose water, in addition to some other substances in your body. Yes, you do lose fat as well, but for the healthiest and cleanest weight loss, you want a higher percentage of fat loss. For fat loss, many different exercises help tremendously and some don’t help quite is much. So where does running lie?
The truth is, the facts aren’t really all in yet. Some studies suggest that running does indeed burn fat at tremendous rates – a simple look at most long-distance runners should be able to tell you that. But long-distance runners are also frequently gaunt in general, lacking both upper body muscle and upper body fat. Isn’t there some way to run in which you don’t lose everything under your skin?
Cardiovascular exercise like running works well in conjunction with a more muscle-oriented exercise like weightlifting. Why is this? Weightlifting does add bulk if you consume plenty of calories and protein, but that muscle also needs more calories to feed itself than fat. Running can lower body protein because the body needs to consume more than fat in order to sustain itself on long runs. Having plenty of muscle around will be beneficial, no matter what kind of exercise you try to get.
A balanced approach to burning fat is probably the best. You can’t only run and expect to find those abs. And you can’t only lift weights and expect all of the fat to drop off, either. When you use both, however, you can have a winning exercise recipe that treats your body as a whole machine, not a single-duty piece of equipment in the gym.
What kind of approach will you take? Do you believe you need a balanced approach to burn fat? Make sure you get plenty of both types of exercise for the best physique.
Photo Credits: VinceHuang
Originally posted 2009-05-18 05:26:06.
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Posted by Bike Swim Run on January 20, 2012 in
Running, Safety
Do you have a Gym?
If you don’t have a treadmill or weights at home what are you to do? Well, one possibility that you can consider is joining your local gym. For a small fee you can have all sorts of equipment at your disposal making exercising easy and fun in a social environment. This article will describe a few things you should consider before joining a gym.
Convenience
Convenience should be one of the most important factors in deciding whether you join a gym or not. You should ask yourself questions like: Will I actually have time to get to the gym, is the location of the gym close enough to my house or workplace that I will actually have time to go, will it cut into time I normally spent exercising? It’s also very important to consider the gyms hours. If you work odd hours and need to access the gym at 3 a.m. they may not be open.
Equipment
Equipment should be one of the most important factors you consider when joining a gym. If you’re joining a gym, chances are that it offers something that you can’t afford or something that is normally not found within the sanctity of your own home. It’s also important to question the quality of the equipment. Make sure that the gym receives and cleans equipment often to make sure you’re exercising in a safe and friendly environment. Also note the abundance; do they only have 2 dead lifts? What if you’re in a hurry and you can’t access the equipment you need.
Membership
One of the biggest questions you will have to ask yourself before joining a gym is if you can afford it, and if it’s worth affording. Again, you must question the quality of the gym, the convenience, and if you will actually go. It’s a smart idea to try a trial or one month membership to make sure that you will actually stick with a dedicate schedule if you were to sign up for a gym. Nothing is worse than signing up for a year plan and then realizing that you really don’t like the gym that you’ve started to work out at.
If you consider the above criteria you should be able to make an excellent decision on whether you should join a gym or if it’s a bad idea. Make sure that you consider your personal needs and make sure that the gym is in a location that works easily for you so that you will not have to travel out of your way.
Photo Credits: Abdullah AL-Naser
Originally posted 2009-09-23 03:37:21.
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Posted by Bike Swim Run on January 18, 2012 in
Health
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