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Mens




Training for long-distance bicycle touring

Training for long-distance bicycle touring

Training for long-distance bicycle touring Bicycle touring is an excellent way to see new places. Riding long-distance is physically demanding, however, and requires gradual condition following a training program such as this:
  • Modern lightweight, multi-speed bicycles make long distance bicycle riding more appealing than ever, and many people who get into bicycling may dream of taking long weekend rides or even much longer tours through the countryside. The bicycle is a low-cost and unobtrusive means of travel that can get a tourist out there on the level of the people living in the area, especially in quaint, Third World countries where many bicycle tourists go. Because of the technological advances of today?s bicycles, which are indeed far easier to ride than earlier models, many new riders might be tempted to bite off more than they can chew when it comes to long rides.
  • Bicycle riding is a strenuous activity that requires a conditioning period for full enjoyment, even if you are already an athletic person with a good all around level of physical fitness. Riding a bicycle is an aerobic activity, and you will have to develop the lung capacity to keep from running out of breath on long rides, especially if the ride involves climbing steep hills or mountains. Long-distance riding also requires developing your legs, of course, as they will be under considerable strain to keep the pedals turning. But perhaps the most difficult aspect of riding, especially for new riders, is the pain in the rear end you will experience from sitting on a narrow bicycle seat for long periods of time. This pain can only be overcome by gradually increasing your time in the saddle over a period of weeks or months.
  • If you?ve never ridden long distance before, don?t make the mistake of hopping on a new touring bicycle and heading out on a 50-mile ride, even if you are athletic enough to make it that far without training. Because of the above-mentioned factors, especially saddle-soreness, it is much better to start out modestly and work your way up to longer rides. Begin with short rides of 15 to 20 minutes in duration and see how you feel after that. After the first week you should be able to ride an hour or so at a time. It?s best to alternate your riding days so your body has time to recover between longer rides. You could ride 15-20 minutes on Monday, Wednesday and Friday, and ride an hour on Tuesday, Thursday, and Saturday. Try riding faster on the days when your rides are short, but take it easy and enjoy the scenery on the longer days. After the first week or two, you can gradually start pushing a little harder and may even be ready to extend the length of your rides.

  • In moderate terrain, you should be able to average about 15 miles per hour on paved roads, so once you work up to doing three rides a week of at least 20 miles, you won?t have to spend more than about an hour and twenty minutes on the bike on those days.
  • On the alternate, shorter ride days, try riding 10-12 miles at a much faster pace. This will quickly build up aerobic capacity and increase your overall fitness level. On this schedule, you will be riding close to 100 miles per week. This is still not enough to be prepared for long-distance touring, but you are getting to a good base level of cycling fitness.
  • Over a period of several weeks, gradually increase your mileage at your own pace, which will vary according to your age and general fitness. You should now try to make one much longer ride one day each week. Now is the time to shoot for that goal of 50 miles, non-stop, or even further. Work your base mileage up until you are riding about 30 miles at a time three days a week and 15-20 on your fast-paced days. At this level, you are now averaging 200 miles per week and should be getting used to the saddle, as well as developing strong legs and lungs.
  • If the tour you dream of taking on two wheels is going to involve mountainous terrain, you must try to do at least some of your training on hilly roads. It?s very difficult to prepare for climbing on a bicycle if all your riding is done on flat terrain. Likewise, if you plan to carry a lot of luggage on your bicycle in touring panniers, before the trip you need to start riding some with this additional weight to more closely simulate the conditions of your trip.
  • Bicycle touring is a rewarding way of seeing new places and it has the excellent side benefit of getting you in great shape. You?ll enjoy it more and not get discouraged if you take it easy in the beginning and follow this training plan. Remember, not everyone is the same. Some new riders may reach this level in a few weeks, while others may require 6 months or more. And out on the road on an actual tour, some riders will poke along at the rate of about 30 miles per day, while other will average 100 miles per day or more.

    Lightings : Bath Lightings

    Lightings : Bath Lightings

    Lightings : Bath Lightings
  • Accent Lighting - Depending on the size of the bathroom accent lighting can add a little drama to a bathroom by creating visual interest. As part of the decorating scheme, accent lighting can be used to spotlight particular objects that are especially attractive or interesting in the bathroom
  • Color - Think about the importance of color in your bathroom interior, then use proper lighting to bring out that dramatic color.
  • Dimming Systems - Today's dimming systems enable you to do several things: lower light levels to conserve energy and increase bulb life, vary the mood of a room, and alter the intensity of the light to suit the activity. In the bathroom a dimmer might be used to create a cozy night light out of an otherwise bright lighting system.
  • General Lighting - General lighting provides an area with overall illumination. Also known as ambient lighting, general lighting radiates a comfortable level of brightness, enabling one to see and walk about safely. In the bathroom this general lighting probably should be provided by incandescent or halogen lighting.
  • Indirect Lighting - Coves, soffits and other concealed locations can also be used to provide very pleasant, very effective indirect lighting using T5 or T8 fluorescent strip fixtures. If fluorescent lighting is used in the bathroom, if at all, it should have a very low color temperature (3000K) and a very high color rendering index (85 or even higher).
  • Layers of Light - There are three basic types of lighting that work together to light a bathroom: general lighting, task lighting, and accent lighting. A good lighting plan combines all three types to light an area, according to function and style.
  • Low-Voltage Halogen Lighting - Low-voltage halogen lighting offers a very white, crisp kind of light source that has excellent color rendering capabilities and often makes materials like cut glass or polished tile "sparkle".
  • Task Lighting - In the bathroom, especially around mirrors, task lighting is critical. Task lighting can assist in performing specific tasks such applying makeup, shaving, dressing a wound, or performing a manicure. It is recommended that special neodymium light bulbs be used in these applications since they provide excellent light that very closely simulates sunlight.
  • Vanity Lighting - Recessed down-lights should NOT be used to light your face while standing at a mirror because the light coming from these fixtures can cause too many shadows on your face. Instead, light fixtures that are attached to the wall either above or beside the mirror should be used. That way, shadows on your face can be minimized. Recessed downlights can be used in other parts of the bathroom for general lighting but NOT for task lighting at the vanity.
  • Wall Grazing - Wall grazing provides dramatic illumination that reveals the texture of special materials, such as the brick, stone, or tile. Wall grazing is uneven, brighter and scalloped at the top of the wall. For the most exciting effects, use PAR lamps in small aperture down-lights. Locate the downlights no more than 12 inches from the wall and the same distance apart. Wall grazing also lights polished surfaces, such as marble without distracting reflections in the surface.
  • Wall Washing - Wall washers are special down-lights that direct light up to the top of the wall. They eliminate the shadows, sometimes called "scallops", which are characteristic of simple down-lights. Do not space wall washers more than 36 inches apart. For the smoothest effect, space wall washers 24 inches from the wall and 24 inches apart. Avoid locating wall washers near doors where they can glare into the eyes of people entering the room. Be aware of flickering light or an electrical device that works sometimes and other times does not. This could be the indication of a loose connection somewhere. This is different from dimming and brightening of lights. That is frequently caused by a problem from the power company wiring but could also be in the house main panel.
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