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How to use the bicycle trainer in your training?

How to use the bicycle trainer in your training

In this article, you will learn what training rollers are, what types exist and how you can apply them in your workouts. So if you are interested in doing more focused workouts with precise objectives and under controlled conditions, this post will be of great use to you. Let’s go into detail.

What are bicycle trainers and rollers?

If you plan to include indoor cycling in your training, you should know that there are two basic options:

How to use the bicycle trainer in your training

One is the support trainer or bike trainer and the second is the rollers or bike rollers. Both start from the same principle of substituting rolling on the pavement and doing it indoors, but each one presents its peculiarities, as well as different levels of resistance, ways of obtaining balance and accessories to refine the experience.

In the support coach, there will be two groups. The first type is known as a wheel-on-trainer. In this type of trainer, the complete bicycle is attached to the system by means of the rear wheel axle. In turn, the rear cover rubs against a roller through which friction will be generated.

The second type of trainer is called direct-drive. In these trainers, it is necessary to remove the rear wheel to mount the bike directly to the system. These trainers feature an axle and cassette that will simulate the rear wheel. Keep reading https://celb.org/how-to-store-a-bike-in-small-apartment/

On the rollers, the sensation of rolling on the pavement is more realistic, because here the bike is not supported and you have to balance yourself, which makes them a bit more complex to master, but with a few hours on them, I am sure that you will achieve it without major setback.

Both have different models and different functions, so we invite you to see our selection of the best bicycle rollers and trainers. Read also: Women’s bike size chart

Bicycle Trainer and Roller Benefits

Support trainers and rollers, in addition to avoiding bad weather, have a series of utilities as more effective training systems both to lose weight and to do series and specific cadence work; Recovery; speed; power; heart rates, with which any cyclist who wants to dabble in this form of training can benefit.

Train in a controlled environment

Forget the cold, heat, rain and any other inconvenience of the weather, plus you can train without worrying about traffic and even other cyclists.

While on a bike rack trainer, you can’t pedal with terrain management in mind: working a curve, etc., it doesn’t mean that a trainer is a limited tool. On the contrary, a trainer is a tool with which you can obtain various options for your training. Here are some of them.

Effective Training in a Controlled Environment: Specific interval training becomes highly effective without the natural variables of the terrain outside. With it, you have a controlled environment to set specific intervals without any inertia effects. That is why I can assure you that in it, you will be able to enjoy climbing when doing low rpm repetitions.

Pedal stroke and posture

Without the requirement of riding your bike around traffic, terrain, and other cyclists, the trainer provides an optimal environment to work on your pedal stroke and maintain correct posture, ensuring that you maintain optimal posture from minute one to the finish, of your training session.  

Your posture on the pedals may seem to have no importance. However, it does because this way, you will get more power in each pedal stroke and you will learn to drive well despite fatigue, situations that, as you train, you can extend until the day of your race.

Specificity of the intervals

It can be challenging at times to find the right terrain for interval training, but the trainer offers you immediate and controllable intervals where you can mimic sustained efforts to train without limiting the terrain and train for speed, alternating and power intervals. Offering you all the options: lactate threshold, acceleration and power peaks.

Time-saving training

Many cyclists have to deal with limited time and limited opportunities to get out and ride during workweek days. An indoor bike trainer makes it easy for you to do your training when and where you have it.

Although both systems (trainer and rollers) offer the same advantages, I personally find rollers a feature that may interest you.

Balance is one of the best attributes of the reels. If you want or need to work on your pedaling form and efficiency while maintaining a straight line, rollers are a good option. Well, your body and mind will always be alert when you are on the rollers, even during light efforts or active recovery runs. However, you can also match the rollers with fork support (scissors) for greater stability.

Types of bicycle rollers

These use three drums, one under the front wheel and two under the rear wheel, on which the tires rest and rotate while riding.

The centrifugal force of the spinning wheels keeps you balanced, just like when pedaling on the roads or paths.

Riding on the rollers takes a bit of practice as it requires balance and a lot of focus to stand upright, but once you have adjusted, it is quite easy and a lot more fun than riding on the support trainer, which does not require much attention by the cyclist.

Resistance rollers

The rollers come in a variety of drum sizes that dictate how much resistance there is in the rear wheel. The smaller the drum, the greater the resistance. However, some rollers come with resistors in the form of magnets that can be added to the side of one of the drums.

Free-motion rollers

By far, the most fun gadget to ride indoors is the free-motion rollers. These are attached to a bracket that allows them to slide back and forth with pedaling through the bearings.

Free-motion rollers allow the bike to move not only side to side while pedaling but also back and forth, allowing you to naturally stand on the pedals and even get off them while you pedal but be careful, do this only when you have more experience.  

In them, it is easy to feel like you are rolling down the road. They also have variable resistance with a magnet attached to one of the drums or cylinders.

Bike Trainer with Stand – Wheels On Trainers

As we have seen, a trainer is a mount that supports your bike through the rear axle and has an axle that is pressed against the transfer resistance of the rim.

Trainers come in three main types that differ from one another by the way they apply resistance to the wheel.

Fluid trainer

A fluid trainer uses – you guessed it – a liquid (usually oil) inside the turbine that is attached to a shaft that the tire leans on to create drag.

Fluid trainers apply the most uniform resistance to the wheel while also being relatively quiet. The level of resistance in a fluid trainer increases exponentially the more you push.

Wind or Turbo Trainer

Wind trainers use a fan that is designed to catch the wind as it spins to create resistance.

This is then attached to an axle that rests on the rear wheel like that of a fluid trainer.

Because the fan is cutting through the air to create resistance, they are loud. However, as stationary or indoor pedaling can be quite hot due to the lack of wind in the body, wind trainers often redirect the breeze towards you, creating a cooling effect.

The resistance level of wind trainers increases the harder you pedal, but not to the extent of fluid trainers.

Magnetic trainer

Magnetic trainers use magnets to create resistance in your bicycle tire. Most magnetic trainers have a setting that allows you to vary the level of resistance as you pedal.

Magnetic trainers can vary widely in the amount of resistance they can provide.

Trainer without wheels – Direct Drive Trainers

One drawback for all of the above trainers is that the resistance is placed directly on the bicycle rim, causing the tire or tire to wear out quickly.

Some riders use old tires that are only mounted on their trainer, but if you frequently switch between riding indoors and outdoors, changing a tire all the time can become tedious. Fortunately, there is a new style of trainer that does not directly use the rear wheel of your bike.

This type of trainer has a cassette that is attached to the support in which your bike is attached, and that provides the resistance that you can change yourself while pedaling in your training.

The most advanced models of this type even come with software to make the experience more real because with the computer program, you can compete with other users and experiment in virtually any type of terrain and geographical area on earth. In addition to that, you can quantify a variety of variables.

Basic tips for a good roller training or support trainer

Before starting your indoor training session, it is important that you keep in mind a series of basic tips that will allow you to perform the session more comfortably.

Correct posture

Not because you are in comfort means that you are not going to take care of your posture on the bike.

So there’s no excuse for riding with your elbows locked, shoulders tight, and hips rotated on the saddle. Ride like the rider you want to be.

With indoor training, you have the opportunity to understand, appreciate and apply smooth and fluid pedaling.

The right room

It is important to carry out your training in a suitable space for it. A room with good ventilation is the essential requirement for the air in the room to circulate and avoid that after 20 minutes of being in the trainer, the place smells like a wounded animal’s cave and with 3 or 5 degrees more of temperature.

Ventilation is also important in order not to sweat so much and to slow down the rate of dehydration a little more.

Correct hydration

Another extremely important issue is the correct hydration of the body. Roll sessions or coach are almost always indoor or indoor so that dehydration and sweating rates are much higher. It is important to always do your training with at least 1 bottle of water or mineral salts and the ideal would be to drink 0.5-0.75 liters of water for every hour of training.

Towel and equipment

Although it may seem like a small thing, any training session should be accompanied by the corresponding equipment. In addition to the typical cycling accessories (shoes, shorts, heart rate monitor, etc.), you should include a towel, both to dry the sweat from the forehead and to prevent sweat from falling directly on the frame of your bicycle, since sweat is especially corrosive over time.

If you have decided on the rollers without any belay, I recommend that in the first sessions, you have a chair or something firm near you to hold on to avoid a fall.


In order to make your indoor training less monotonous, you can make use of technology using with confidence: headphones with your favorite music and regardless of the volume, because here you do not have to take care of cars.

You can also put a screen or a tablet to enjoy your favorite videos, series, movies or watch professional cycling round. That’s up to you. In addition, if you use interactive software, you will be able to view everything from a screen.

Which is better, an indoor exercise bike or a treadmill?

Treadmill vs. Exercise Bike

It’s no secret that cardio can be tough. If you’re like most people, you’re looking for ways to burn more calories and get in shape without having to work out for hours on end. You’re probably wondering which type of exercise machine will be the best fit for your needs. If you’re looking to lose weight and get in shape, the treadmill is a great option. The treadmill is a low-impact, low-impact workout, which means that it’s a great way to get a quick workout without putting too much stress on your joints. It’s also one of the safest forms of exercise available.

Treadmill vs. Exercise Bike: 10 major differences

Treadmill vs. Exercise Bike

  1. Both treadmills and exercise bikes are effective tools to help you get in shape. They’re also both great options for exercising at home. But there are some key differences between the two. Take a look at the best mountain bike hydraulic brakes.
  2. Type of machine: The first thing you need to know is whether you should buy an exercise bike or a treadmill. You’ll want to consider the type of exercise you want to do. If you want to work on your cardio, then an exercise bike might be a better option for you. Keep reading https://pluginid.com/is-a-cruiser-bike-harder-to-ride/
  3. Cost: A treadmill is more expensive than an exercise bike. But a treadmill can last for years, while an exercise bike can only last for a few years. You can find great deals on exercise bikes, but you’ll have to make sure that it’s a good quality exercise bike.
  4. Size: Exercise bikes tend to be smaller than treadmills. You can use an exercise bike in the living room, and it won’t take up much space. On the other hand, a treadmill can take up a lot of room.
  5. Maintenance: Treadmills need a bit of maintenance, but it’s not too difficult. However, an exercise bike needs more maintenance. You’ll need to make sure you change the oil and air filters regularly.
  6. Noise: Treadmills are louder than exercise bikes. If you live in an apartment with other people, then you might want to consider an exercise bike.
  7. Weight: Treadmills are lighter than exercise bikes. So if you want to do some weight training, then a treadmill might be a better option for you.
  8. Storage: Treadmills are easier to store than exercise bikes. But if you have a lot of stuff that you want to store, then you might want to consider buying an exercise bike instead.
  9. Warranty: Treadmills usually have a longer warranty than exercise bikes. That’s because treadmills can last for years, while exercise bikes can only last for a few years.
  10. Noise level: Both treadmills and exercise bikes can make a lot of noise. If you have a small apartment, then you’ll want to consider an exercise bike.

Advantages of using an exercise bike

  1. Exercise bikes are a great way to lose weight and improve your fitness. They can be used in the office, at home, or even on the road. They’re a low-impact exercise that won’t cause any damage to your joints.
  2. Exercise bikes help you burn calories. They also give you a way to keep fit. You can set the resistance level and the amount of time you want to spend exercising.
  3. Exercise bikes are inexpensive. They come in different sizes, and they’re easy to use.
  4. You can use an exercise bike anywhere. You don’t need to go to a gym to use one.
  5. Exercise bikes are portable. They’re small enough to carry around, and you can use them in the office or at home.
  6. Exercise bikes are quiet. They’re quieter than treadmills, and you won’t have to worry about making too much noise while you exercise.
  7. Exercise bikes are easy to use. They’re easy to set up and use, and they’re easy to clean.
  8. Exercise bikes are versatile. You can use them for cardio, strength training, or even stretching.
  9. Exercise bikes are great for people with injuries. They’re low-impact exercises that won’t cause any damage to your joints.
  10. Exercise bikes are suitable for both men and women. They’re safe, and they’re suitable for all ages.

Advantages of Using Treadmill

  1. It saves your time: You don’t need to walk or run. You can just use your treadmill. This means you’ll save time.
  2. It’s a healthy activity: You don’t have to worry about your body overheating or injuring yourself. The treadmill is designed to be safe. You can just sit back and relax.
  3. It’s fun: There are lots of different types of treadmills on the market. You can even get one with a screen and a DVD player. This means you can watch a movie while you exercise.
  4. It’s effective: Treadmills are more effective than running outside. They’re much quieter, and they’re easier to use.
  5. It’s great for weight loss: You can burn calories and lose weight using a treadmill. This is a great way to lose weight.
  6. It’s easy to use: Treadmills are easy to use. They’re very easy to set up, and they’re easy to use.
  7. It’s convenient: Treadmills are very convenient. You can use them at home or in your office. You don’t have to worry about being outside.
  8. It’s inexpensive: You can buy a treadmill for less than $1,
  9. This means you can get a great piece of equipment that you can use for years to come.
  10. It’s environmentally friendly: You don’t have to worry about damaging the environment with your running. You can use a treadmill that uses a lot of energy and doesn’t pollute the environment.
  11. It’s a great investment: You can buy a treadmill for less than $1,
  12. This means you can get a great piece of equipment that you can use for years to come.

Treadmill vs. Exercise Bike: Which Is a Better

You’ve probably heard that treadmills and exercise bikes are the most effective and efficient ways to work out at home, but which one is better for you? And how much time do you need to spend on your cardio machine to burn off the calories you want to lose? Treadmills and exercise bikes have become extremely popular in recent years, so it’s easy to see why.

How to massage a newborn baby? (baby care guide)

newborn baby care

Massage is a great way to relax and reduce stress. It is also a good way to improve the health of a newborn baby. There are many methods of massaging a baby. You can do it by yourself, or you can hire a professional. Massaging a newborn is one of the most rewarding things you can do for a newborn. It’s so rewarding that you will want to do it again and again. However, you may not know how to do it right. So this article will tell you how to massage a newborn baby. You can get the baby swing for bigger babies.

How to massage a newborn baby?

Step 1: Get the right equipment: You’ll need a lot of different types of equipment for this job. First, you’ll need a soft towel or blanket to place over your baby. Next, you’ll need a bottle warmer. This will warm the bottle and keep it from getting cold. Finally, you’ll need a clean, fresh bottle. You can use a new bottle or one that’s been used for a previous feeding. You may also want to bring a few extra bottles just in case.

Step 2: Wash your hands: Before you start, make sure that you wash your hands. You don’t want to get any bacteria on your hands. Keep reading https://pluginid.com/how-a-baby-is-cradled-to-make-him-fall-asleep/

Step 3: Clean the area: You’ll need to clean the area where you’re going to massage your baby. You can use soap and water or a mild baby wipe.

Step 4: Warm the bottle: Now that you’ve washed your hands and cleaned the area, you can start warming the bottle. Fill the bottle with warm water and place it in the bottle warmer.

Step 5: Apply the oil: After the bottle has warmed, apply the oil. You can use a baby lotion or baby oil.

Step 6: Massage the baby: Now that the bottle is warm and you have the right amount of oil, you can massage the baby. It’s important to massage the baby from head to toe. Start at the top of the head and massage the entire body.

Step 7: Clean up: Clean up after yourself. You can use the towel you used to cover your baby.

Things to consider before massaging a newborn baby

newborn baby massage guide

  1. The first thing you should do when you’re planning to massage a newborn baby is to get permission. If the baby is your child, you’ll want to ask them if they’re okay with you giving them a massage. If you’re not sure, then you can always ask your mother or father or someone else who knows the family well.
  2. Ask yourself why you’re going to give the baby a massage. Is it because you enjoy it, or are you doing it as a favor? If you’re doing it for fun, then it’s fine to do so. However, if you’re doing it because you’re a caregiver and you’re expected to do so, then you need to make sure you have the right tools and the right knowledge to do it safely.
  3. Make sure you’re wearing clean clothes. You don’t want to be massaging the baby with dirty clothes on. You should always wash your hands before you start massaging the baby, and you should always wear clean clothes when you’re massaging them.
  4. Don’t forget to wash your hands. You should always wash your hands before you start massaging the baby, and you should always wash your hands after you’ve finished.
  5. Make sure you know what you’re doing. You should know how to properly hold the baby, and you should know how to massage them in the right way. You should also know how to use the right tools and the right techniques to massage the baby.
  6. Make sure the baby is comfortable. You shouldn’t massage the baby if they’re uncomfortable. If you don’t know how to do it, then you should find out before you start. You can ask someone who knows how to do it, or you can watch videos on YouTube.
  7. Don’t massage the baby for too long. You should massage them for about 20 minutes at a time, and you should always stop after that. You should never massage them for more than 45 minutes at a time.
  8. Don’t use any lotions or oils. You shouldn’t use any lotions or oils when you’re massaging the baby. You should only use baby oil if you’re massaging the baby after they’ve had their bath.
  9. Don’t forget to have a safe environment. You should always ensure that you’re in a safe environment when you’re massaging the baby. You should make sure that you have all your tools in a safe place, and you should make sure that you have a safe environment.
  10. Make sure you’re not hurting them. You should never hurt the baby when you’re massaging them. If you do, then you could be charged with child abuse.
  11. Don’t forget to wash your hands. You should always wash your hands after you’ve finished massaging the baby. You should also wash them before you start massaging them.
  12. Don’t forget to clean yourself. You should always clean yourself after you’ve finished massaging the baby. You should also make sure you clean yourself before you start.
  13. Don’t forget to clean the baby. You shouldn’t forget to clean the baby after you’ve finished massaging them. You should always make sure you’re using good quality baby oil when you massage them.
  14. Don’t forget to make sure you’re using good-quality baby oil. You should only use good-quality baby oil when you’re massaging them. You should also make sure that you know how to use it properly.
  15. Don’t forget to wash your hands. You should always wash your hands before you start massaging the baby, and you should always wash them after you’ve finished.

In conclusion, newborn babies are delicate and need a lot of care. They are so small and weak that they can’t even lift their arms or legs. A newborn baby is also very fragile and sensitive. So, if you want to know how to massage a newborn baby, you should take good care of it. You should also know what kind of massage is suitable for them.

You may also be interested in Losing Fat: Ultimate Cyclist’s Guide

Losing Fat: Ultimate Cyclist’s Guide

Losing Fat Ultimate Cyclist's Guide

Losing fat is a “mantra” of the modern world. We are continually bombarded with advertisements for zero-fat, fat-burning, fat-consuming herbal teas. Body fat is a very popular topic, yet its consumption and maintenance are often dominated by confusion, false beliefs and widespread ignorance. In this article, I will try to describe a definitive guide for the cyclist who wants to lose fat. You can ride Mongoose mountainbike.

Concept 1: Losing weight doesn’t mean losing fat

Losing Fat Ultimate Cyclist's Guide

Let’s start with the main concept: Losing weight does not mean losing fat. Indeed, it is often the opposite. In fact, we must realize that the numerical value we read on the scale is a photograph of our body weight, but it is not the only indication we need to be able to lose fat properly. In fact, our body weight is determined by different constituents, which define the body composition:

Fat mass: Expressed as a percentage, it indicates the portion of body weight made up of adipose tissue, or rather fat;

Lean Mass: Also expressed as a percentage, it indicates the share of body weight made up of muscle and tendon tissue;

Water: it is the part, expressed as a percentage, of water that our body stores inside it;

Bone mass: it is the share of bone tissue (expressed in kilograms);

Let’s start by saying that bone mass has a residual influence on body weight (there are no “big bones,” they are an excuse for those who are overweight). What largely determines our body weight is hydration, i.e., how much water we store inside our body and the distribution between fat mass and lean mass.

When we start pedaling a bike and see the bodyweight go down, we must be aware that the body (at least in the first two months) is getting rid of water and lean mass and then begins to lose fat. This is because fat is a fundamental tissue for survival and at a metabolic level, it has a lower energy cost than lean mass, which is expensive to maintain. Keep reading https://greatestjournal.com/cold-weather-cycling-tips-and-tricks/

Concept 2: Being thin doesn’t mean you have little fat

Many cyclists are convinced that lean means lighter and, above all, less fat. This is not necessarily true. There is a physiological situation, jargon defined as “Skinny fat” (which we could translate as “false thin”), in which the person has a lean and lean physique, but the lean mass is not very present and the fat one is higher than the norm.

Concept 3: We don’t need BMI

An alternative used to assess one’s health and body weight is the Body mass index or body mass index, called BMI. It is a calculation that compares height and weight.

Unfortunately, the body mass index allows us to understand if we are normal weight, overweight or underweight, but it does not provide us with any indication of body composition, so it is not a useful tool. So we need to equip ourselves with a scale that also provides us with data on fat mass and lean mass and keep track of the trend. Now let’s see in detail the step by step guide to losing fat.

Step 1: Photograph the initial situation

First, we must be aware that losing fat is a long process, which will require weeks of monitoring and control. But every journey always starts from one step and in this case, the first step is to take a picture of the initial situation.

So let’s get on our scales and take note of the values ​​of:

  • Body weight;
  • Percentage of lean mass;
  • Percentage of fat mass;
  • Waterfall;
  • Bone density;

We write everything down in a notebook so that we can keep track of the evolution of our parameters. After that, we stand in front of the mirror and take a picture of ourselves in our underwear, so that we can have a real picture of our body on the day of our fat loss process.

How and when to weigh yourself?

We will then have to create a habit and weigh ourselves every week. The important thing is to do it every week, always on the same day and at the same time. My advice is to do it in the morning as soon as you wake up, after going to the bathroom but before having breakfast. After the weight, we take a picture of ourselves in order to evaluate the trend of the physiological parameters and to visually see the evolution of our body.

How to use the measuring tape?

Another very useful system to monitor the evolution of weight loss is to measure the circumference of some specific points of our body. To do this, we take a tailor’s tape measure and measure the circumference of:

  • Pectorals, at the height of the nipples
  • Waist, at the navel level
  • Hips, at the pubic junction
  • Quadriceps, in the center of the muscle (the so-called muscle belly)

Every month we measure ourselves and so we can see if we are losing fat or lean mass, as the man tends to store fat on the abdomen, the woman on the buttocks and thighs. If these two anatomical districts reduce in volume while the others remain unchanged (or even increase), it is a good sign and it means that the body has begun to lose fat. If the opposite happens, then we are sacrificing lean mass and not losing fat.

Step 2: Define how much fat we want to lose

From a health point of view, we should lose a maximum of 0.5-1 kg of fat per week, no more. Otherwise, the weight loss process is not considered natural and physiological. To achieve the fat loss of this magnitude, we must first understand that the focus is not on increasing the volume of cycling but on reducing calorie intake.

To lose fat, we must introduce an adequate caloric deficit, that is, eat less than our maintenance level. If I burn 2,000 kcal every day and ingest the same amount, I am in caloric balance. If I want to lose fat, I have to make sure that the amount of food introduced is less than that consumed. Usually, we tend to start with a calorie deficit of 500 kcal per day.

Let’s take an example based on my experience. I am 173 cm tall and weigh (February 2022) 68 kg. My average energy consumption (considering basal metabolic rate, NEAT and physical activity) is 2,300 kcal per day. If I want to lose fat, I will have to commit to eating 1,700 kcal of food per day.

Cutting calories is easier than you think

If we look at the numbers, they seem absurd to us. But let’s try to make some practical examples. Let’s assume we want to cut our daily calorie intake by 500 kcal. All we need to do is make these choices:

Eat one bar less while cycling: -240 kcal

Drink water instead of orange juice for breakfast: -110 kcal

Practicing intermittent fasting: -600 kcal

Replace the fries with a salad as a side dish: – 250 kcal

Do not sweeten the coffee (for 3 coffees a day): -120 kcal

As we can see, cutting calories (but also consuming too much) is not as difficult as we think.

Step 3: Eat right to lose fat

If we want to lose fat and not sacrifice lean mass, we need to focus on the distribution of the macronutrients we ingest. And the main macronutrient is proteins which, alas, are often little considered by endurance athletes. If we want to lose fat, we should supply our body with at least 1.5-2.2 grams of protein per kilo of body weight. Translated into quantitative terms, for me, who am 68 kg, we are talking about 150 grams of protein per day.

The protein foods that we can choose are:

  • Almonds;
  • Greek yogurt
  • Legumes;
  • Egg;
  • Meat and fish;
  • Protein powder (better than the isolated type and without sweeteners);

Step 4: Train to lose fat

If our ultimate goal is to lose fat, we need to be aware that we can’t just pedal. Indeed, the bicycle helps to lose weight but not to lose fat since adipose tissue is the most used tissue to support ultra-resistance activities.

Strength Training

If we want to lose weight, we need to make strength training a priority as much as our beloved bicycle. Otherwise, the risk of finding skinny fats is very high. Why is strength training so important for losing fat? For three reasons:

Strength in the body of anabolic biochemical reactions that allow the maintenance of lean mass;

It conveys the partition of nutrients towards the muscle. When we ingest food, the body has to decide whether to store it in the muscles or in the adipose tissue. Strength training causes muscles to become the main target, reducing the accumulation of fat;

Elevate resting fat consumption;

Let’s imagine this situation. There is me, who, as I said, I am 173 cm tall and weigh 68.8 kg and have a fat mass of 11.8% and I am very physically active. With a little creativity, let’s imagine that I weigh the same but have 20% fat mass but still be physically active.

As you can see, it is not the physical activity per se that makes the difference but the basal metabolism and the non-specific physical activity, i.e., NEAT (all daily movement). Having a healthy lean mass means that the daily calorie consumption is higher and above all, it is borne by the adipose tissue.

To get to this situation, we must therefore have a healthy and well-trained musculature and to do this. Unfortunately, the bike is not enough. We also need to lift weights at least twice a week. In this way, the body will not sacrifice lean mass but will prefer to consume fat at rest, thus reducing adipose tissue.

What Things Never Do with Your BMX Bike

Things Never Do with Your BMX Bike

In today’s article, we’re going to be going over the top of what things to never do to your pro BMX biker. Honestly, any BMX bike in general.

Never Run with Low Tire Pressure

Starting off, one thing to never ever do to your BMX bike is to run low tire pressure.

That is one of the biggest trends that’s happening in BMX today is that you see a lot of these and professional adult BMX bike rider street riders, anybody run lower tire pressure than what’s recommended in their tire.

You see all these street riders running like 30 PSI, 40 PSI, and tires that recommend 80 to 110. So one thing you really want to make sure is you’re running a good tire pressure that’ll help you do more tricks. and that’s one of the things I learned is I used to run low tire pressure, and then once.

They started pumping my bad boys up in my tire pressure and I learned tricks so much better efficiency.

So definitely run the tire pressure that was recommended for your tire and nibble save you. It will help you, and it will let you learn tricks better.

Never Loose Spokes

Next on the list guys are to never, ever run loose spokes. That is actually what has, how my bike right now, the front wheel right now, there is just loose spokes everywhere which is just a recipe for disaster.

One thing you guys need to know is that once you run loose spokes, once one snaps, the rest will just start going down like dominoes on.

Do you guys want to do is make sure your spokes are always tight and you guys will know this when you’re riding it and you’ll hear the kind of crunching and moving around? It’s not a pleasant sound to definitely tighten your spokes up before you ride and make sure they’re all tight and dandy and also help your ramps.

Stay true and will help prevent it from bending and making it all whack and just assuring your wheel.

So say or add paint and it got the new bearings and then make them do it. You grease those things. No, I don’t really think it matters. They come great while they’re supposed to come grease.

Riding the BMX for a while. Those tires up with grace for all and you should probably just grease them.

Next on those guys is something that not a lot of people think to do, especially when they get new bearings and that is to never and run dry bearings all the time.

When people get brand new bearings from bike parks or Dan’s comp, or like Applebee’s, they’ll get them right out of the box and then they’ll just throw them in their bike.

One thing you always need to do is grease them. Usually, they come grease, but it’s always a safe thing to add extra grease, too much and grease is dangerous, but not as dangerous as running dry bearings.

That’s one thing that’ll help you, especially with bar spins, ups, and other tricks like that.

It’ll help your crank spin for crank flips and it’s just never run dry bearings guys. That is just one of the things we never wanted to tell you that you’d snap your forks.

I know they are flight Agua forks and we messed up really bad and we cut them a little too short.

One thing you guys always want to do especially when it comes to cutting bike parts is measure twice cut. Once that is the most important thing. So measure twice cut once and it will save your life.

Never Run Dry Bearings

Next on the list, boys and gals is a thing that is pretty well known as something that you should never do, but this is definitely going out to all you beginners out there is that is to make sure you tighten up everything on your bike.

Especially when it comes to a stem, especially when it comes to your cranks, especially when it comes to anything.

A lot of the times you will see people that just get into BMX and they’ll sit there and they’ll tighten their stem. This is obviously, obviously, but this is one of the things I used to do as well.

I used to tighten up. This boat as much as I could this bowl, as much as I could and just go in a weird, oddly order.

One thing you guys want to do is tighten them out evenly. So this one, you hand tighten it to the point where it’s a little tight and then you go in a cross pattern and that falls up with almost everything else on the bike make sure you just tighten up.

Everything evenly. One of the things you don’t want to do, especially when it comes to a stem is you’ll see it right here as well.

You guys can see here, this side is tighter than this side, and that is just asking for a snap boat. So that is one thing that you really need to do, especially when it comes to tightening a headset is make sure you tighten everything evenly and especially everything else in the bike to make sure it is all tightened, evenly, and mood to go.

Now, everything that I said in this article was most likely common sense, but that’s going to cap off this article. This article is meant for beginners as there are articles made for people who are just getting into BMX.


If you guys seem to enjoy this article you guys already know what to do. Go hit the like button and comment on it.

So, if you guys seem to enjoy this article and if you guys are new, then I recommend going below. If you want to know more check OutdoorXsports and that helps you a lot.

How to repair bicycle stand?

repair bicycle stand

Bicycle stands are sometimes used in urban areas and can be dangerous. While you may have purchased a cheap bike stand at the hardware store, this isn’t necessarily the case. A cheap bike stand may not last for long and it may not provide the stability you need to safely park your bicycle. Luckily, there are several ways to repair and maintain a bicycle stand in order to make sure that your schwinn hybrid comfort bike is safe while you are riding it.

How to repair a bicycle stand?

As you may know, bike stands come in a variety of sizes and shapes. Despite this wide selection, it is essential to choose the right type that will work well with your specific bike.

Step 1: Find the place to install

Before you learn how to repair it, it’s important for you to provide a good location for your bike stand. For this purpose, we recommend that there must be an empty space on the wall where you can fix and secure your bicycle. The ideal is located at least 20 inches from any point of walls or porch beams in order to minimize the risk of damage to your bike.

Step 2: Find a sturdy and stable base for your bicycle

The most important thing is putting something that cannot be easily moved by outside forces or vibration. Because if it will be moving, then it could have an accident. That’s why we suggest using time-tested material like wooden boards, which are strong enough but also smooth and flat surfaces where you can fix your electric bike Bicycle lock safely.

Step 3: Carve the stand base

First, you need to find a good fit for your bike. If its type is U-shaped, this kind of stand can be carved into an “L” shape that will easily hold two wheels and another one in front or rear tire only. Furthermore, some fancy types like folding bicycles also require different kinds of shapes. Specifically, these carvings are needed where bikes actually meet each other. After all, makes drawer withstand can be found at discount stores or antique shops. Because these items are widely available and also inexpensive, you could use them to good account for your storage space.

Step 4: Mount the stand within the desired distance from wall mount steps

When fixed out wide range, it will definitely satisfy most bicycle owners considering them just another household decor thing here’s there, but no further situation for safety issues. If we consider bike repair leveling those stands against a wall surface is recommended because it will protect the bike from touching against any rough surface over time. Who knows how dangerous that could be. Keep reading What Things Never Do with Your BMX Bike.

Step 5: Attach an electrical outlet behind though

It’s easy to attach a USB charger or when we refer personally, by necessity. You’ll have better chances of continuing your cycling habit if this point is secured properly. There are lots and plenty kinds tricks for safely securing the power source at last, but here’s how: since reducing strain on handlebars afterward can be very useful. Some would prefer a switch placed backward (from where you want to leave the electricity). Another option that will save lots of potential hassle is by installing an electrical outlet right behind where the bike stands attached. Furthermore, it could be about a power inflating pump with a USB port for both bikes and street life if we ever need to work on your bicycle tires or any other occasions. After all, you will find can tire pumps most commonly defined as a first-class choice among cyclists.

Step 6: Set up an interior locker in order to secure extra gear from the next step onward

A suspended bike stand gives extra space for indoor cycling. It’s possible to keep some moderately heavy items within the locker. After all, such major stuff is the primary reason why we could even have that hanging item in the first place – because if you want something simple, then there are hundreds of other practical things out there and usually don’t even require any effort at all. Such as for example, being a mechanical poker chip loading trolley or storage rack, maybe if you also some tools or even an extra pair of helping hands as well other stuff like that.

Step 7: Put in order

Keep pedals, handlebars and everything else tethered to prevent unwanted falls still covered by chains, and if you have spare space, it’s ok to place the clamp on lockers. Then backing up depending upon how those are fixed will be better (and keeping brakes is vital), yet surely straightforward either way. If a lock is missing or not locked, anything can be accessed, even if it promptly gets unplugged afterward. The bike lock has to be properly keyed in order to keep that door locked and lest it still gets removed once you’re done with locking this system, then putting up some vehicle security chain will prevent people from getting inside.

Step 8: Overload the stand

It is so that one drop of potential causes damage under every element, not only below but also on top of the unit. Most potential drops which are not dented out at least can be put up with but always bear in mind how many objects you actually have that weight when filling any type of storage. These products won’t last for a long time, if at all – so it’s best to get new and better ones like appropriate. It’s not a problem what type of wheels you have.

Step 9: Taking care of where your bike is kept

In terms of being easily visible that it might be noticed or taken by others and left out to get destroyed, though ideally keeping them inside from pure hijacker grabs. Not every area is canary cages as there is no need for one. So, any storage solution will do well too. Keeping them inside premises while going so they aren’t very visible is ideal, yet if a bike can stay pretty much in plain sight and still be secure, then all the better. Stashing where it’s easiest to protect from thieves or getting mangled sticks out is the best way of ensuring your bike stays totally unharmed.

Step 10: Check for any hanging rack on top(s)

It might actually cause getting injuries, whether below by feet or by clothes to pass on. The ultimate in ensuring safety should be looked at as a priority more and not the other way around – with keeping something protected being accepted as an after-thought (yet still looking for the best solution). It must go without saying that gripping while carrying will result in damage, though you’ll probably know this already enough to just get used to better when doing so.

Hanging inside your garage is ideal too, but taking it down permanently should be considered too. A suitable welded unit is better than with Bungy / hook device to avoid it getting wrecked or easily being broken off while inside – though, at first glance, those appear the prospect that doesn’t seem overly worthwhile. You can buy a drip stand for when steady everywhere within your garage, coming down from any overhanging cage(s) or masonry structure (and looking just as secure in appearance afterward either way).


The bicycle stand is a device used to support the bike when it is not in use. The purpose of using this type of stand is to make sure that the bike does not get damaged or fall over. If you have any questions about how to repair a bicycle stand, please let us know in the comments below.

Should I Buy A Hardtail or Full Suspension Mountain Bike

Buy A Hardtail or Full Suspension Mountain Bike

There is an everlasting debate between a hardtail and full suspension, which one do you need and which one better fits your riding capability.

Each of these bikes has pros and cons, and we’re going to be covering those in today’s article. So let’s go ahead and get started.

Basic things to Observer

So, let’s start with the hardtail. This bike is known to have modern geometry. What is that? Low slack long and aggressive new modern technology and mountain bikes.

Today are showing these same exact features. This one holding 140 millimeters of travel up front, paired with boost 1 48 rear, which means you can fit wider tires like these 2.6-inch DHF.

So why is the setup becoming more popular and mountain bikes today? One-word confidence-inspiring. There is you need to go on forward but you get the point, but because of this, you need to know full suspension vs hardtail bike details.

Hardtails are becoming more capable every day with a wide range of skills, abilities, anything from casual trail riding to aggressive racing.

These hardtails can take it nowadays. So, let’s point out a few obvious pros, simplicity capability affordability, and did I mention its weight.

Due to its simplistic design hardtail? Doesn’t have very many cons, which is good but the obvious one is no rear suspension.

So, if you go over gnarly sections with roots, big drops, or rocks, you’re going to feel a little squirrely and don’t have that.

Focusing Issues

Give that a full-suspension bike and does what’s your thought on a hardtail versus full-time?

No, I got to say the hardtail for the trails around here is perfect. You know, if you have any kind of rut that you get yourself into, you probably are better off learning how to get yourself out of those tricky situations there is you also need to be aware of cycling injury.

Maybe you promote this and what I’ve heard a hardtail will help me get out of those and learned that like extra that you don’t necessarily need around here.

I mean it’s nice to just flip through it and I really don’t think it’s necessary and that’s what you like and which brings us to our next topic and it’s a full-suspension bike.

These bikes are built to keep that rear wheel down on the ground, firmly planted through the referred sections, and to be able to handle the big drops you throw at ultimately making your downhill experience more efficient and smoother.

For those of you who ride in dirt or downhill or bike park regularly, a full suspension bike is probably going to be a better fit for you than a hardtail.

Although these bikes seem more capable than a hardtail. They do come with some cons and one of the main ones being maintenance with its complexity and the rear suspension and different linkages, they come with more maintenance.

If you know how to do this. Great. If not, I would definitely consult your local bike shop, and our final con being. Added suspension equals added weight.

Let’s put this to the test, me and my hardtail and mark on his full suspension. Can he drop me? Let’s see.

it’s perfect and it’s a little muddy and also getting sloppy that you need a kind of wear pants. That’s my favorite little drop-in right there.

How’s it good and It’s really based on your riding skill and your writing discipline. So if you ride more, cross-country like singletrack. You can handle a hardtail and you don’t need a full suspension.

If you’re doing like downhill Enduro style, like frequently or even bike park frequently, you’re probably gonna do like some big hits and big jumps and I think it’s like a full-suspension where that comes in handy.

There’s an opportunity out here that if you really wanted to let loose full suspension would probably benefit you, make it through a couple of those tighter corners and just Slingshot out of them.

Basic Differences of Suspension and Mountain Bike

Choosing between a hardtail or a full-suspension bike won’t necessarily limit the scope of your riding while the feel and the character of the ride will be different.

You can take on exactly the same terrain on a hardtail with a 140-mil travel suspension fork. As you can on a full-suspension bike with 140 mil travel front option.

The two main advantages of a full-suspension bike, comfort, and traction as the rear wheel conform to the bumps on the trail of the ride as much smoother on a full-suspension bike.

You also get more grip in the corners. This is because the tire bites into the ground are much better when it’s not bouncing around all over the place.

A full-suspension bike, or help you to ride with more confidence and you’ll be quicker on rough terrain.

A hardtail would give you a much more direct experience of the trail. Riding a hardtail encourages you to pick your lines with more care.

You need to be more active on the bike, using your legs, to absorb the bumps on the trail, learning to pop over bumps on the trail, rather than plowing straight through them.

It’s a skill that will help you, whatever type of bike you ride.

Being simpler, hardtail frames are less expensive to produce them full suspension bikes. This means you get much better components back than you would on an equivalently priced, full service, fork.

The wheels and the tires all make a big difference to how a bike feels on the trail and a better-quality drive train will make gear shifting easier.

With no reassure or suspension, linkages hardtails and inherently lighter than full suspension. Bikes components also make a big difference to the weight of the bike.

So, a hardtail will be lighter weight again when compared to an equivalently priced full suspension.


When choosing your first mountain bike, one of the biggest decisions is whether to go for a hardtail or a full-suspension bike, hardtails only have suspension on the front wheel.

There are full assessors that will have both front and rear suspension. Now between the 1000- and 2000-pound price mark, there’s a lot of choices, both full sets and hardtail bikes that are great for trailers.

As well as cross country adventures, we’ll look at the pros and cons of each to help you decide, which is best for you and if you want to learn more you can visit OutdoorXsports.

How to Adjust Cruiser Bike Shifter to Chain

Cruiser Bike Shifter to Chain

Today I’m going to show you how to remove the three-speed shifter from the wheel and then show you how to completely disassemble the wheel from the bike.

So here we gonna details how to adjust your cruiser shifter to the chain.

Adjust the bike change

Here’s how to tighten the chain on the best cruiser bikes for women. If your chain is getting loose, it’s on the non-chain side bike.

There’s this bar that’s connected to the frame, which is used for your breaks. If you have a coaster brake.

So, if you have this bar, you need to just loosen it up a little bit. There’s a screw-on this side and then on the backside, there’ll be a nut that you have to get with pliers.

We’re not taking it off we’re just loosening it up, making that a little loose. We’ll allow it to slide forwards and back when we adjust the wheel.

The bike frame has a channel in it that the wheel can see backward and forwards then you can do.

So, you just loosen up the nuts on both sides of the wheel to allow it to slide forward or backward. In this case, we’d slide it back to tighten up the chain.

Now, once we’ve loosened it up on the chain side, you can move the wheel forwards to make it super loose or pull it back to make it super tight.

Now, what you want to do is you don’t want it to be so tight. It doesn’t move. You want it to have a little bit of play, like maybe this much play.

So that it’s kind of hanging, but it’s still tight enough where it won’t jump off the Sprockets. If you have it too tight, it’ll wear out your chain really fast.

You might have to make a couple of attempts. So, I’ll tighten this bolt semi. Well, there’s a little bit of play.

Now, while you do this, you’ll notice that you can get your wheel crooked so that your bike is going sideways and the wheel’s rubbing against the frame If you don’t do this right.

So, after you’ve tightened up one end and gotten the chain where you want it on the chain side, you want to just move the wheel back and forth and make sure there’s an equal distance between the wheel and the frame on both sides of the wheel so that there’s clearance.

Then tighten up that nut with your wrench. Now that you believe the wheel in the chain, in the right position.

You just make sure that you’ve talked him down enough with your ranch and then do a chain check. See that there’s.

There’s a little bit of play in the chain. So, what you want to do though, is turn the wheel a little bit and then check for play again.

You can see there’s a lot of play here. So, this is the tricky part and the chain is going to wear unevenly on the Sprocket as well. So, in some places, the chain is going to be kind of loose within.

In other places, it’s going to be kind of tight. So, you have to kind of walk the line between loose and tight and make sure there’s always a little, but slack in the chain.

When you try it from different angles, you can see I’ve got a really crooked Sprocket here. So that’s probably the best I can do with this bike.

You just need to tighten up your coaster brake holder against the frame, and then you’re done go riding.

Adjust a Loosen Shifter

The first thing I need to do is loosen the shifter from the bike with that and you need a five-millimeter Allen wrench into this back screw here.

Counter-clockwise and this pops right off. There’s going to be a pin on the inside. Do not lose this pin. It’s very important. You can go ahead and take it out on the inside here.

That’s where the pin slides in. The second thing you’re gonna need to do. It’s going to be the loosen and take off the coaster brake assembly.

So just arm down here and you see a 10-millimeter nut on the back. Slide that on Phillips’s head screwdriver just comes right off.

Third and final thing You need to do a 15-millimeter wrench on these two on both axle nuts on each side.

Counter-clockwise one side is tighter and then the wheel more or less, just kind of falls off. Now to reassemble a bike, just slide the back tire, make sure the nuts are on the outside parts of the frame, this yellow washer with the teeth on it.

Make sure this is on the outside of the bike. This keeps her coaster brake in place. Slide that backs up through the grooves.

Now it is okay to hand tighten for now and we’ll do the final tightening in a little bit. What’d you want to know? Is hand-tighten the coaster brake back on.

So, when you tighten the rear wheel back on you, and does it tie in itself down to where you can’t assemble the coaster brake?

The screw goes in first, the bolt, the nut goes in the back threads bread hand-tighten all right. Now you can completely tighten down the wheel.

One important part that you want to remember is that you just need your bike wheel completely lined up in between both arms back here of the bike.

Do that tighten down one side a little bit, and you should have some markers set from where the net is kind of rubbed the paint off on the bike.

It gives you a pretty good guideline of where to flip nicely where to place the nuts again come ups and down a little bit. You got to adjust the other side more.

Now you can see that the clearance in between both arms here, perfect on both sides, you know that you’re really going to be true now to reassemble your shifter.

You want to grab your pin and then you one side, it’s going to have a flat. The other side is not going to have that same sort of lip you want to decide without the lip to go in.

The first slide that through the hollow opening, grab the shifter. This will slide right over the top. And then going over the top, it’ll fit over the nut.

Take your five-millimeter Allen. Right back into that same screw used to loosen it clockwise. There you go and you have taken off the wheel, put it back on.


If you need to know more topics about biking tips and tricks you can go OutdoorXsports and see our other articles. Hopefully, that blog helps you a lot.

How to Tune Up Brake Rim Absolute Guideline

Tune Up Brake Rim

If you’ve recently splashed out and bought yourself some new brake levers or brake calipers, or perhaps some new cables, or even you’ve just got five minutes to burn and you want to make sure that your breaking is AOK so you can stop safely.

Cable Tension

The first thing you’re going to check is to make sure that your inner cable doesn’t have any Slack in it at all.

This is especially important with the rear cable because there was often a couple of different cable stops where that rear brake cable can become stuck and confirm that you know how to tighten bike brakes quickly. So, make sure it’s nice and tight through there.

Otherwise, you could find yourself basically grabbing a break and not pulling anything correctly.

Now, if you have Ferrell’s on the end of your answer cable, make sure that the outer cable is pushed all the way inside of that Ferrell’s, the reason being if it’s not what you’re going to run.

The risk of happening is that the outer cable is going to be moving rather than the inner cable first.

Some riders, like to just touch the brake a little bit, and then those pants touch the rim. Whereas others like to almost touch the bar before the pants start touching the rim.

Now, one thing to take into consideration here is if you do like your pants very close to the rim is if you’ve got a pair of Flexi wheels or a Flexi frame, they could well rub when you get out of the saddle climbing for instance, or in a sprint.

Centre Calipers

Now in order to make sure that your brake calipers are aligned centrally. What you’re going to need to do is release the brake mounting bolt, either behind the forks.

Then line them up so that they are essential as possible by your eye and then tighten up that bolt.

Then you’ve normally got a screw or a socket head hair on the actual brake caliper itself that you can then fine-tune that adjustment to essentially alignment.

What you want to do is to make sure that both brake pads touch the rim at the same time. When you pull on that lever might take a little bit of effort, but it’s more than worth it for that perfect brake.

Brake Blocks

Now aligning the brake blocks can be a little bit fiddly, but fundamentally you want to make sure that the actual break block itself is in the center of the braking surface too low.

You’re gonna get bad breaking too high. You’re going to run the risk of going through the sidewall of your tire.

Grab yourself an Allen key. And what I like to do is actually hold the brake on, loosen it, and then line it up before re-tightening it.


If they are treated yourself some new ones, you’re worth it. Now do remember as well to like, and share this article with your friends and also leave me your comments down below on how you like to make sure your brakes are working properly.