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Before You Ride...
A Inflate tires to the pressure listed on the side of the tire with the pressure gauge.
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B Inspect brake pads for wear; replace if there is less than 1/4 inch of pad left.
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Make sure you can fit your thumb between the brake lever and the handlebar when the brakes are squeezed all the way.
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C Check that your chain is free of rust and gunk.
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QUICK Make sure all your quick releases are all closed and pointed towards the back of the bike (so they don't get caught on anything).
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CHECK Take a quick ride to check that everything is working properly.
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Proper Bike Fit
The American Physical Therapy Association has provided a guide to follow a proper fit on your bicycle. A proper bike fit minimizes discomfort, increases efficiency and helps prevent pain or injury.
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Recreational rider: 40°-80° from horizontal.
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Road cyclist: 30°-40° from horizontal.
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Recreational rider: 80°-90°
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3. Handlebars - This position will affect your hand, shoulder, neck, and back comfort as well as the handling of your bike for efficiency, aerodynamics, and cornering.
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Recreational rider: width should allow hands to be slightly wider than shoulders
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Road cyclist: hands should be 2 cm wider than the shoulders
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4. Knee to pedal - The closer the angle is to 35°, the better function you will have with less stress on the knees.
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Recreational rider: 35°-45°
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5. Saddle - The saddle on your bike should be level. If the saddle tips downward, pressure will be placed on your hands and lower back. The saddle should be a comfortable distance from the handlebars... too close and extra weight on your mid-back and arms; too far away and extra strain on your lower back and neck
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6. Foot to Pedal - Position the ball of your foot over the pedal for best leverage, comfort, and efficiency. A stiff-soled shoe is best for comfort and performance.
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7. A Note About Pedaling - Pedaling is a skilled activity that requires aerobic conditioning. A healthy goal to work towards is to pedal 80-90 revolutions per minute. This rate will lessen your chance of injury.
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Stationary Bike Fit
Whether you use a recumbent or upright stationary bike, keep these important points in mind:
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1. Check to make sure the stationary bike is positioned so that all moving parts have safe clearance from obstacles
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2. Ensure there is adequate room to safely mount and dismount the bike.
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3. Position the handlebar and seat before beginning to cycle. Find your perfect position! Proper positioning is important so that you have a safe and effective workout.
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Rollerblading
Rollerblading can be done anywhere, even in your own neighborhood. And the best part of it is, not only is it a fun activity, but it offers plenty of great health benefits for your body!
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According to Health Fitness Revolution, rollerblading is great for improving balance, agility, and coordination; strengthening the heart; and easy on the joints. According to a study conducted at the University of Massachusetts, blading causes less than 50% of the impact shock to joints compared to running. If you are looking for a new outdoor activity, give rollerblading a GO! Always wear a helmet and other safety equipment to protect yourself from injury.
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Where to Bike/Rollerblade
Find the bike paths in your city! Click on your city to find your bike map:
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Let's Get Rollin'!
LOG IN and record your BIKE IT Challenge stats TODAY! Jump on the stationary bike, rollerblades, or get outside and enjoy the fresh air with a free-standing bicycle. Each time you bike, you earn points!
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Every 30 minutes of 5+ miles of biking you complete, you receive 10 points. Wear a helmet and earn an easy 5 points!
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BONUS! Every day you ride your bike TO or AT work, you get 10 extra points!
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BIKE IT Challenge runs from July 10- August 6.
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