Taking to road by bike offers great workout
| • | 2008 Recreation |
| • | State cycling time trial championships May 25 |
| • | Two Hawaii surfers up for big wave award |
| • | Ishida on U.S. taekwondo team |
By Catherine E. Toth
Special to The Advertiser
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Are you tired of the same old fitness routine? Are you looking for a way to get into shape and have some fun? The Advertiser will be offering a look at different types of activities to get you up and active or moving in a new direction.
You see them on any given Sunday, flying down Kalanianaole Highway or cruising around Kailua Town decked in bright, sleeveless Lyrca tops and tight bike shorts.
These riders are getting more than just a scenic view of the island. They're getting a serious workout.
Recreational bike-riding is a low-impact form of exercise that just about anyone can do. It helps reduce the risk of such health problems as heart disease, high blood pressure and obesity, while improving your endurance and strengthening muscles.
According to the League of American Bicyclists, a 150-pound cyclist can burn 410 calories while pedaling 12 miles in an hour. That's almost the equivalent number of calories as a McDonald's Quarter Pounder.
"It's probably one of the best forms of exercise you can do," said Raul "Boca" Torres, local triathlon coach and owner of Boca Hawaii. "It's easy on your body, it's not a very aggressive sport. And the cardio (benefit) is just incredible."
According to the Bureau of Transportation Statistics, 41 percent of Americans who regularly ride bikes — and there are 20.9 million of them, according to the League of American Bicyclists — do it for exercise. Another 37 percent ride bikes for recreation.
In Hawai'i the number of people hitting the roads on bikes is growing, said local coaches. And proper training is critical in keeping these riders safe.
"People think that if they rode a bike when they were young, they can just get a bike and start going," Torres said. "But there's a big difference between cruising on a bike and riding it seriously."
Torres said many beginners are intimidated by riding on busy roadways or in traffic. He suggests they sign up with bike clubs or training groups, which train beginners how to be more confident and comfortable riding on the road.
"You have to ride defensively and respect the cars," Torres said. "It's a dumb thing to go up against a car. You're never going to win."
For those interested in competing, there are dozens of races and rides around the state that are beginner-friendly.
The John B. Kelley Hale'iwa Metric Century Ride, which takes place on April 27, is one of those events, said Carl Brooks, manager of Bikefactory Hawaii.
Participants can choose three distances — 25, 50 or 100 kilometers — and ride at their own pace.
"It's on the North Shore, it's in a controlled environment and it's fun," Brooks said.
The other benefit of biking, Torres said, is being able to travel much farther distances than by running. And you can take in such scenic views as the long stretches of beaches on the North Shore while doing it.
"You can ride along the coastline, enjoy the view, feel the wind," Torres said. "It tends to be a way of life and a passion. It's a very unique and beautiful way to exercise."
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WHERE TO LEARN
Biking on roads can be very intimidating, especially for beginners. Consider signing up for a group ride or cycling class to learn proper technique and road etiquette. Here are some options: IT&B Beginners Ride with Frank Smith: On the first Sunday of every month, Smith, a League of American Bicyclist instructor, teaches beginners what it takes to become a proficient, confident and safe cyclist. Learn about bike body fit, best attire to wear, and what those levers on your bike are all about. Next ride: 8 a.m. Sunday, May 4. Meet at Kapi'olani Community College by the white church on Diamond Head Road. Free. 732-7227, www.itbhawaii.com. Saturday AM Bike Ride with Team Jet: On Saturdays, Team Jet bike leaders take rides ranging in distance from 30 to 80 kilometers. All skill levels are welcome. Meet at 7 a.m. in the Paki Avenue parking lot at Kapi'olani Park. Free. 753-5381, www.teamjethawaii.com. Summer Cycling Training with Boca Hawaii: For cyclists of all levels, this five-week program focuses on effective and safe riding technique. It also serves as a training program for the Dick Evans Memorial Road Race in September. Dates TBA. $245. 591-9839, www.bocahawaii.com. Cycling Training for Women with Try Fitness: This eight-week program for women is designed for beginner and intermediate cyclists that focuses on riding basics and improving skills, strength and endurance. Learn how to ride in traffic and feel more comfortable on the road, cycle with proper form and technique, increase cardiovascular fitness, and prepare for road racing. Dates TBA. $300. 946-0346, www.tryfitnesshawaii.com. WHAT IT WORKS Bicycling works your legs and back, while providing a cardiovascular workout that's relatively gentle on your body, said Raul "Boca" Torres, owner of Boca Hawaii. WHAT YOU NEED Proper bike: Choosing the right bicycle — and one that fits — is the critical first step. Visit reputable bike shops and try out several different kinds of bikes. "Fitting is very important," said Torres. "If it's not the right size, you'll have problems. You won't be riding at the right position. You won't be using the right muscle groups. You might get injured. Overall, it's going to limit your performance." Know what your purpose is, whether you want to just ride around your neighborhood or compete in a long-distance race. Bikes can range from $200 to $8,000. If you don't want to spend a lot of money at first, consider buying a used bike. Look at consignment shops — Boca Hawaii on Cooke Street sells used bikes — or online at Craigslist. Bike tune up: This is especially important if you're pulling out an old bike from storage. Carl Brooks, manager of Bikefactory Hawaii, recommends you do a "drop test." "Literally hold your bike about six inches above the ground and drop it," Brooks said. "If you hear something rattle, something's wrong." Tune-ups cost around $60. Helmets: Experts say never ride on the roads without a helmet. According to the National Highway Traffic Safety Administration, more than 47,000 bicyclists have died in traffic crashes in the U.S. since 1932. Bicycle helmets are 85 to 88 percent effective in mitigating head and brain injuries. Find one that fits snugly and comfortably on your head. "If it's too loose and your head impacts the ground, it won't do what it's supposed to do," Brooks said. Cost ranges from $40 to $200. The more expensive helmets tend to be lighter, fit better and have more vents. Bike shorts: Longer rides require comfortable shorts that minimize chafing. Experts recommend getting shorts that are flexible and made with durable fabrics that are easy to care for. Look for gel chamois inserts for added comfort while sitting in the saddle. Cost ranges from $30 to $60. Lights: Even if you don't plan on riding at night, you should get a set of lights for both the front and back of your bike. A set costs around $25. Clipless shoes and pedals: These aren't necessary for casual riders, but they can provide a more efficient range of motion, which is critical for anyone planning to race. The specialized cycling shoes are typically lightweight and comfortable and allows a "cleat" to be mounted to the sole. This cleat snaps into special pedals on your bike. Being connected to the pedals allows you to pull up on your pedals to increase power efficiency. Cost hovers around $150 for both shoes and pedals. Flat tire kit: You should have one of these kits on every ride. It should come with tire levers, patches and a CO2 inflator and cartridge. Sunglasses: In addition to providing sun protection, sunglasses keep debris out of your eyes. Cost ranges from $50 to $300. Sun protection: Protecting your skin against harmful ultraviolet rays is a priority for swimmers. Look for water-resistant formulas with an SPF of at least 30. Prices range from $6 to $60. UPCOMING EVENT WHAT: John B. Kelley Hale'iwa Metric Century Ride WHEN: 7:30 a.m. Sunday, April 27 EVENTS: 25, 50 or 100 kilometers starting and ending at Kaiaka Bay Beach Park COST: $40.50, $36 for Hawaii Bicycling League members, $13.50 for ages 14 and younger INFORMATION: 735-5756, bicycle@hbl.org, www.hlb.org. |
Reach Catherine E. Toth at ctoth@honoluluadvertiser.com.
