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- Do You Need to Warm-Up before You Cycle (8/1/2020)
One of the most common questions bike experts get is whether it is necessary to warm up before riding a bike. There is a lot of conflicting information out there because of personal accounts that may be different and because some of the expert advice will sound different based on the situation. For Philly Free Streets, we want to make sure you are fully prepared for the fun!
It all comes down to the kind of bike riding that you plan to do. If you are doing a short, intense biking session, then a warmup needs to be longer and more strenuous. This allows the body to properly stretch before being exerted. You don’t want to pull a muscle or overexert yourself.
So, if you are going to do a long bike ride, then you only need a short warmup period. You can just do a five minute warmup session if you are going to ride your bike for an hour or more. The reasoning behind that is because you will get your warmup on your bike, in most instances. The longer bike rides tend to be slower paced and drawn out, so there isn’t much of a need for a strenuous, lengthy warmup period.
Shorter biking sessions call for more rigorous and longer warmup periods. You may want to warm up for as long as you plan to be biking, or even longer in some cases. A 20-minutes begin session may need to be bookended by 20-minute warmup and cooldown sessions. This protects your muscles and helps you to avoid strains.
What kind of exercises should you be doing? You definitely want to get some stretches in. This helps with circulation and gets blood pumping to the muscles, particularly to the extremities. This means that those muscles will be ready and primed for when they are needed.
Leg swings and heel-to-toe walking are great warmup exercises that you can do anywhere. Most cyclists will simply do this while standing next to their bike. These exercises limber up your legs and send blood flowing where it needs to go. They reduce the risk of foot cramps, which are one of the most common kinds of cramps that cyclists experience. They also help with mobility and performance.
If you have exercised properly before your biking session, then your muscles should not feel stiff. They should feel primed for action and your blood should be circulating freely.
Lunges are another good exercise you can do to work your back and abdomen. You might not even realize how much strain you put into these parts of your body when you bike, so you definitely want to get them limbered up and stretched out ahead of time.
Is a workout necessary for every biking session you do? Not necessarily, but it is a great preventative measure. You help to protect yourself from a muscle soreness and other issues that you might not have problem with during the session that can come back to bite you afterwards. Who wants to feel miserable the day after their biking trip? If you don’t, then be sure to spend a little time warming up ahead of time.
- What Philly Can Learn from Copenhagen about Cycling (7/2/2020)
Every morning, close to half of the population of Copenhagen, Denmark will cycle to work and school. Cycling is a way of life for this city, and it is known as the most bike-friendly city on earth. It didn’t get that reputation by accident, and while Philly is quickly moving up the same list, if it wants to get on the same level as Copenhagen, Philly will have to follow Copenhagen’s example. Not everything that works in the Danish city will work for the American city, but some of the same principles can apply.
A Culture of Biking
One of the biggest ways that Copenhagen makes its streets accessible and safe for bikes is because of the visibility of cycling within the city. Everyone in Copenhagen knows that cycling is a big part of daily life, so motorists know to watch out for cyclists, to give way and to make sure they are driving carefully. People understand the repercussions of breaking the traffic laws and know how to treat each other well on the roads thanks to plenty of signage, educational initiatives and public awareness.
Less Car Friendly
The initiatives in place to make Copenhagen into the city is today didn’t come about accidentally. They were established over time and designed to make the city less car friendly. This means that the way energy was consumed had to happen, so fuel prices skyrocketed and the plan for energy conservation was started. This helped to drive down car ownership while boosting bike ownership. It is not uncommon for state governors in the US to set gas prices, and a move like that from the mayor could happen and may be necessary if Philly is serious about being bike friendly.
Show the Cost Benefits
One of the big reasons that cycling took off in Copenhagen and stayed popular there is because the residents understood the cost benefits involved. The government and local activists made sure the people were well aware of how cost effective it would be to ride a bike instead of own a car. The limited repairs, lower ownership costs, no need for fuel, and lower repair costs mean that cycling is saving people thousands of dollars a year and thus saving the residents more money for local spending of goods and services. Copenhagen is flourishing and its residents have more money in their pockets than they did in the days when cars were found everywhere.
These are just a few ways that Copenhagen has managed to stand out in the world cycling community and how its innovations may be able to be carried over to other places like Philadelphia. There is still a lot of work to be done in Philly as the residents there adjust to more and more bikes on the street.
It would be wise of the city to look toward its Danish counterpart to see how some new ideas could be implemented or how current initiatives could be improved.