By Justine Santos

The wheels on the bike go round and round (and often uphill when you’re riding in Colorado). An afternoon on a trail is never an afternoon wasted, especially when you live in such a bike-friendly area. Like skiing, cycling will involve lots of ups and downs. But as long as you start out slow, and prepare your family for the longer expeditions, you’ll have no trouble making cycling fun for your kids.

Safety Gear

The most important step in a successful outing is proper safety gear. But like everyone with a strong-willed child knows, it can be hard to convince little ones of the importance of wearing a helmet.

Make sure helmets are lightweight. Heavier helmets don’t offer better protection and can lead to headaches. You’re also more likely to get your child to wear a lighter, more comfortable helmet. Proper fit is essential, so prepare to have the kids try on several. Take the time to adjust buckles and straps. Let your child choose the design or pattern, as this increases their enthusiasm.

You may have not have thought about knee-pads since your in-line skating days, but along with elbow pads, they’re almost as important as helmets.  The extra protection will save you on bandages and tears.

But just in case, take a small first aid kit with you. Pack it with character bandages your child enjoys, as this can make the accidental scrape seem less awful. And if all else fails, don’t forget about the power of a kiss to make it better.

Pack a Picnic

Snacks are always a good idea on any adventure. To foster excitement, invite the kids to help pack lunch. If possible, consider including some extra treats.  Regardless of what you pack, make sure you have plenty of water. It can be easy to overlook the importance of water, especially when you’ll spend your day biking beneath the shade of the canopy.

After you stop for a bite to eat, take the opportunity to talk about cleaning up and leaving the trail better than how you found it. Encourage your kids to find a few pieces of litter to pick up and carry out. This contribution to mother nature can help them feel pride and enthusiasm.

Scavenger Hunts

Turn the whole biking adventure into a scavenger hunt. With little ones, set out to find leaves of specific colors, spot a bird, or listen for a squirrel rustling through the branches. Make a checklist to tape to your child’s handlebars. Every time you spot an item, stop and mark it off the list.

For older kids, combine a scavenger hunt with an ecology lesson. Explore Colorado’s native trees and plants, and head out in search of as many as you can find. To expand your list, include animal and bird species along the trail.

Put Down the Phone

Especially with the older kids, the cellphone might be the biggest barrier to safe cyclig. Not only is it unreasonable to text and bike, but you might not even have much of a signal out on the trail. While teenagers can be resistant to putting down the phone, most of them will enjoy the freedom.

Encourage airplane mode so your kids won’t be distracted by notifications. If you’re including a scavenger hunt, use the camera to document what you see. Stop and take an Instagram-worthy picture for your teen to post later. And, most importantly, put your own phone away. Take this opportunity to be together, and downshift into a lower gear. Experience nature, and disconnect from the chaos of everyday life.

Justine Santos made her camping debut at age 3 months. The nature habit stuck, and now she hikes, skis and rides mountain bikes in as many natural areas as she can, often with her own two children in tow.

Great post here with tons of Great information! The crew at Bicycle Guider were nice enough to let us share their post. Original post can be found on their site here.

Well, it’s time to publish the bike statistics that we have been gathering for some time. We tried to find the freshest data possible and present it to you. There is lots of information from the 2000s, but not much from 2019. Nonetheless, we’ve managed to get a pretty nice selection of numbers, so enjoy below. 🙂

Bicycle Statistics 2019

How Many Bikes Are There in the World?

Nobody knows exactly how many bikes exist in the world, but it is estimated that there are somewhere around 1 billion. It’s a huge number. For comparison, there are around 1.5 billion cars in the world.

At the end of the last century, the numbers were as follows:

China is massively holding the first position. China, India, EU, Taiwan, and Japan are responsible for 87% of global production.

• 364,000 bicycles are produced daily. That’s 15,000 per hour, or 253 a minute, or 4 bikes a second.
• 47 670 bikes are being sold daily. Yes, every two seconds, someone will buy a bike.
  

  Source: Statista

• Every 19th person in the world buys a bike each year.
• The production numbers for bicycles are 2.5x higher than for cars.
  

  Bikes vs Cars

   

• In 2016, Copenhagen announced that for the first time in history there were more bikes than cars on its streets. It has been one of Copenhagen’s top priorities to make the city bicycle-friendly, which proved to be a big success.
• The rise in the past 20 years has been 68%.
• In 2016, almost 20 million bicycles were sold in the European Union.

The country with most cycling enthusiasts is Denmark. It’s pretty well known that Danish people love cycling and the numbers prove it:

• Denmark is the most bicycle-friendly country in the world. 9 out of 10 people own a bike, whereas just 4 out of 10 people own a car.
• Together, people in Copenhagen alone bike around the world 35 times a day. That’s because every Copenhagen residents cycles around 3 km every day and half of Danish children ride their bikes to school.
• Moreover, 25% of all the trips in the country shorter than 5 km are completed on a bicycle.
• Most Scandinavian politicians also regularly bike to work. For example, instead of being driven to work in an expensive limousine like his colleagues from other countries, the Danish Prime Minister Lars Løkke Rasmussen hops on his bike every morning.

However, that also means that the number of bikes that get thrown away is on the rise as well.

• Around 15 million bikes end up discarded by their owners every year, according to gotjunk.com. Unfortunately, a large number of these bikes end up in landfills.
• China has a huge problem with old, discarded bicycles. There are not many recycling facilities around, so people just throw their unused bikes on piles.
  

  Abandoned Sharing-Bikes Create ‘Graveyards’ In China. Source: DesignYouTrust.com

Most favorite bike types

We ran a poll in three popular cycling groups, asking the members about their favorite bike types. Here are the results.

Cycling Fun – 9,800 members:

Global Cycling Network – 1,1M members:

Cycling Advice – 7,500 members:

Bicycling from the Aspect of Money

• According to Eurostat, Portugal exported 15% of all bicycles in 2016, making it the EU’s main bicycle exporter. It is followed by Italy (14%) and the Netherlands (13%). The total volume was 11 million bikes a year.
• On the other hand, the UK is the EU’s biggest importer of bikes, accounting for 18% of all imports. 
• 92% of all exported bikes went to other EU members. The remaining 8% were exported to non-EU countries like Switzerland (15% of the remaining 8%), the USA – 11% and Russia – 7%.

Where do EU countries import their bikes from?

42% of imports come from outside the EU, mainly from Taiwan (24%). The rest comes from Cambodia (18%), Bangladesh (11%), and the Phillippines (10%).

Cycling instead of driving a car can also positively impact your personal finances:

• According to an AAA report, driving a small sedan costs around $6,777 a year. This is how much you will have to spend on gas, maintenance, and parts considering you’re driving around 15,000 miles a year.
• Riding a bike can help you save up to $1,200 a year on gym membership. On average, gym membership in the USA costs between $30 and $100.
• A study conducted by INRIX calculated that annual parking costs in the US end up being around $3,000. That’s something you do not have to worry about when you’re riding a bicycle.
• A 2010 Dutch study revealed that people who cycle regularly take one day of sick leave less compared to those who don’t. In case your sick leave days are not compensated, that’s another day’s wage in your pocket.
• As part of the Emergency Economic Stabilization Act of 2008, employees should pay $20 a month to their employees who cycle to work. This money is tax-free as well!

These are the 10 US cities with the highest parking prices, according to a study by Parking Property Advisors and Parkopedia. Riding a bike in these cities instead of driving would save you the most money:

1. New York – $27
2. Chicago – $17
3. Boston – $16
4. Philadelphia – $12
5. Washington D.C. – $11
6. Minneapolis – $10
7. Los Angeles – $9.50
8. Cleveland – $9
9. Detroit – $9
10. Denver – $8

If you’re wondering how much money you’d be able to save annually by cycling to work, you can use this calculator to come up with an approximate number. You’ll be surprised with the result!

BIKE ECONOMICS (Numbers, numbers…)

The cycling industry is simply huge and it’s constantly growing. Therefore, do not be surprised that the numbers below are going to be gargantuan as well.

What’s the Estimated Size of the Bicycle Market in the US?

Source: Statista.com

• In 2015, the US bicycle market was worth 6.2 billion dollars. That’s the same as Cambodia’s and Andorra’s yearly budget it 2017. With that money, you can add 4,133 Bugatti Veyrons to your garage.

What does this number include? Retail sales of bicycles and related parts and accessories through all channels of distribution.

In 2016, 66% of bicycles sold in the US were imported from China, whereas 27.5% came from Taiwan. That makes for 93.5% of all bikes sold in the country!

• According to Statista, bicycle expenses per consumer in 2015 were $23.02. That’s the highest in the period between 2007 and 2016. The year with the lowest expenses way 2009, with $13.69.
• Mountain bikes are the most popular types of bikes ridden in the US (25%). They’re closely followed by hybrids (24%).
• Cycling is most popular in the western US states and least popular in the southern states.

Women

Unfortunately, women still do not take up cycling as much as men. Here are some interesting facts that help us understand this situation better:

According to BuzzFeed, for every 3 male cyclists, there is just 1 female cyclist.

The number of female cyclists is on decline. Between 2000 and 2010, the number of female cyclists dropped by 13%

The Twin Cities has one of the biggest percentages of female cyclists in the US – 37 – 45%.

According to the US Department of Transportation, 76% of all bicycle trips are made by men and just 24% by women.

Bicycle tourism also plays an important role when considering the size of the market:

• Mountain bikers spend $30.2 million annually in the Nantahala and Pisgah National Forests, a research conducted by the Outdoor Alliance in 2017 showed.
• Bicycling generates $137 million per year in Northwest Arkansas. That makes it a regional economic engine.
• In Wisconsin, the cycling industry accounts for 3,420 jobs and generates $556 million in revenue.

How Much Did the Accell Group Earn?

The Accell Group includes different bike manufacturers such as Diamondback, Raleigh, Ghost, and others. In 2017, they made $1,06 billion in sales.

Accell’s net sales from FYI 2008 to FY 2017 (in million euros)

Source Statista.com

HEALTH

As you know, cycling is not only good for the economics. It’s one of the best ways to exercise and stay healthy as well. It can help you lose weight and get fit, on top of getting you from point A to point B. It truly sounds like the perfect activity to do if you need any of these results.

Here are some interesting cycling health facts we’ve picked out that will tell you more about it:

• Cycling health benefits greatly outweigh the risks! By cycling instead of driving a car, you can prolong your life by 3-14 months, whereas increased inhaling of air pollution and increased risk of accident only diminish your life span by a maximum of 49 days.
• Cyclists breathe in about 60% less air pollution than motorists. Even though cyclists breather two to three times more, they breathe in less pollutants.
• A study from 2006 shows that cyclists are exposed to fewer pollutants than even taxi and bus passengers.
• Children’s cardiovascular system greatly improves when they ride a bike to school daily.

If this is not enough to convince you to start cycling, you should know that riding a bike can protect you from diseases and prolong your life:

• Adults who ride a bike regularly suffer from fewer age-related health issues.
• Cycling regularly can reduce the rate of all-cause mortality by 10%.
• Cycling is associated with a decreased risk of type II diabetes. The elderly people benefit the most, experiencing a 20% reduction in the risk of developing this health condition.
• According to a report, the city of Portland, Oregon saves $115 million a year in healthcare costs thanks to benefits from cycling.

On average, cyclists take 15% less sick days than those who are not active

• Data shows that the health benefits achieved through Barcelona’s bike sharing program outweigh the risks 77:1.
  

  Adolescents who cycle to school have a lower risk of being obese or overweight.

• A study in England concluded that the average cyclist has a fitness of someone 10 years younger and two-year higher life expectancy compared to the average.
• Apart from physical benefits, cycling also improves the mental well-being. A study from England shows that cycling improves self-confidence and tolerance to stress, while reducing sleep issues and tiredness.
• On average, people exercise longer when they are outside than in a gym.
• A research in Ireland shows that 80% of participants with osteoarthritis experienced relief after they started cycling regularly.
• Countries with the highest rates of cycling and walking have the lowest rates of obesity.
• Riding a bike between 30-60 minutes a day is associated with lower blood pressure numbers in both men and women.
• Women who ride a bike for a minimum of 30 minutes a day have a lower risk of breast cancer.

Cycling To Work Statistics 2019

Are you thinking about riding your bike to work? You might have heard some horror stories, but most of them are not true. In reality, the benefits of cycling to work greatly outweigh the potential risks, that’s something numerous studies show.

Bike Facts & Stats

For some additional convincing, check out these interesting facts that we have found about riding your bike to work:

• The European Cycling Federation found that cyclists emit 21 g of CO2 per kilometer, while cars emit 271 grams.
• By riding a bus, you will emit 101 g of CO2. So a 10-mile home-work-home bicycle commute saves our world from 9 pounds of CO2 every day.

Barcelona’s bicycle-sharing program has reduced annual CO2 emissions by more than 9 thousand metric tons.

• Copenhagen’s love of cycling prevents 90 thousand tons of CO2 from entering the atmosphere every year.
• 60% of people in England who are able to ride a bike reported that they do not cycle because they find the traffic dangerous.

But riding to work has many other implications as well:

The number of people who commute to work in the US is on the rise. In 2005, this was 0.4% of all commuters; in 2009, it was 0.5%; whereas in 2013, that number was 0.6%.

• People who commute longer sleep less, according to a 2012 study. In urban areas, you can shorten your commute by cycling and have more time to sleep.
• The majority of people who do not cycle to work report they’d reconsider it if the cycling infrastructure was better.
• People who commute by car are at more risk of gaining weight even if they exercise regularly, compared to those who commute by bicycle.
• On average, cities with high cycling rates have lower rates of traffic accidents for all modes of transportation.
• A US study showed that a 1% increase in the length of bike lanes leads to a 0.31% increase of people who ride their bikes to work. Thus, more bike lanes means more bike commuters.

The biggest part of the growth of the cycling market in the US in the previous two decades happened among men between 25-64 years old

• More people commute to work by bicycle if they have dedicated bicycle parking spots and a shower at their office. However, only 15% of those who commute by bicycle report that their employers provide bike facilities.
• The average bike commute in New York City takes 35 minutes
• Employees with a flexible work schedule are more likely to ride their bikes to work than those on a fixed schedule.
• According to a research conducted among British bike commuters, 40% of them ride to work for health, 30% due to fuel prices, and 7% to lower their impact on the environment.
• Mountain bikes are the most popular choice of commuters in the USA (30%). They’re followed by road bikes (28%), hybrids (18%), and touring bikes (17%).
• The average price of a bike used for commuting in the US is $687.
• The average bike commuter has been riding their bike to work for 8.3 years.

Have you ever wondered which US cities have the highest numbers of bike commuters? Here are the top 10 according to the League of American Bicyclists:

• Portland – 7%
• Minneapolis – 5%
• San Francisco – 4.3%
• Washington D.C. – 4.1%
• Seattle – 4%
• New Orleans – 3.3%
• Oakland – 2.9%
• Tuscan – 2.4%
• Philadelphia – 2.2%
• Denver – 2.1%

E-Bikes Statistics 2019

Portland State University did a great research which we are going to cover in this section. To gather the information, they asked 1,784 e-bike owners all over the US.

How Many Bikes Are Converted to E-bikes?

A recent study by Portland State University asked e-bike owners how many of them bought e-bikes and how many converted their bikes to electric. Out of 1,784 people, 21.3% converted their bikes to e-bikes. That’s every 5th e-bike on the street.

We believe this number is declining because e-bike prices are going down each year.

Where and What Types of E-bikes Were Purchased?

35.6% bought their e-bikes online. 37.1% used specialty e-bike shops and 18.6% a standard bicycle shop. So, the specialty share is still quite high.

Even More Fun E-Bikes Facts and Statistics

• According to the League of American Bicyclists, only 31% of riders have ever ridden an electric bicycle. 12% have never even seen an electric bike in their life.
• A study conducted in Tennessee concluded that e-bike riders pay just as much attention to safety as regular cyclists.
• According to Portland State University, the majority of riders buy e-bikes to increase their range and speed. The second most common reason is to ride more easily on hills.
• 80% of respondents in a research conducted by Bike League said they believe e-bikes have positive aspects.
• The majority of negative perceptions of e-bikes are related to safety issues.
• E-bike sales have surpassed sales of regular bicycles in the Netherlands. Between 2017 and 2018, the e-bike market grew by 9%.
• In China, 36 million e-bikes are manufactured a year on average.
• In England, 65% of electric bikes sold are bought by individuals aged 55 and over.
• A study in Norway showed that people who obtained an e-bike increased their cycling trips from 28% to 48%.
• On average, electric bikes are 10 kg heavier than regular bikes.

The world’s e-bike market was worth a staggering $14,755 million in 2018. The annual growth between 2019-2024 is expected to be 6.39%.

• In 2018, 88.32% of all e-bikes in the world were pedal assisted e-bikes.
• In the European Union, e-bikes are most popular in Germany, the Netherlands, France, and Italy.

These are the five biggest e-bike manufacturers in the world, according to numbers:

1. Giant Bicycles
2. Yamaha Bicycles
3. Trek Bikes
4. Merida Industry Co. Ltd
5. Fritzmeier Systems

Why Cyclists Don’t Ride More?

Bike owners were asked, what are the three reasons why they don’t ride more? The answers of 1,755 respondents were quite interesting:

1. Hills
2. Lengthy distances
3. Arriving at a destination drenched in sweat

Interesting results? That might be the reason why cycling to work isn’t as popular as we would like it to be.

Source ppms.trec.pdx.edu

Let’s see some other popular answers as well:

4. Biking is too slow
5. Not physically able to ride a bike
6. I biked enough already
7. I couldn’t carry the things I need (cargo or kids)

What’s surprising is the fact that the difficulty of storing or securing bicycles was the least popular answer. It means that people feel that their bikes are safe when locked.

However, bicycle theft statistics show a different reality. But, let’s see what the numbers actually say.

How Many Bikes Are Stolen Daily in the UK?

Bikes are fairly easy to steal and resell. But these are not the only reasons why huge numbers of bikes are stolen. The main reason is that they are actually not locked properly.

So, according to cyclist.co.uk, 400,000 bikes are stolen each year in the UK. That makes for 1,100 bikes a day or 2 bikes in three minutes. Sidenote: That’s a lot more than in the US.

What are the top 10 cities in the UK with the highest bicycle theft rates?

The others are Manchester, Cambridge, Cardiff, Bournemouth, and Reading.

How Many Bikes Are Stolen Daily in the US?

According to Markel Insurance, 188,500 bikes are stolen each year in the US. That’s half as much as in the UK. However, that makes for 516 bikes stolen every single day and one bike every 3 minutes.

What are the top 10 American cities with the highest bicycle theft rates?

But where are these bikes stolen? Let’s see the top 10 cities and then compare it with cycling rates.

Top 10 American cities with the highest bike theft rates according to thebestbikelock.com are:

1. Philadelphia, PA
2. Chicago, IL
3. New York City, NY
4. San Francisco, CA
5. Tucson, AZ

Followed by Portland (OR); Denver (CO); New Haven (CT), Cambridge (MA) and Austin (TX).

Let’s have a look at the bike usage as well.

The Top 10 cities with the highest bike usage rates in the US are:

See full data on Bikeleague.org. (2015)

As you can see, some of the cities with the highest usage rates do not have high theft levels at all. And vice versa. Security is crucial!

What bike brands are the most stolen ones (In the UK)?

.

As you can see, the top five brands make 76.4% of all the stolen bikes. Moreover, the top 3 make almost 60% of the bikes stolen in the UK. That comes as no surprise because these are the most popular brands in the UK as well.

The full report is available on road.cc

What were the most popular bikes stolen (UK)?

If we dig deeper, then we come up with these results. You might think that they would be cheap Mongooses, but here are the results:

1. Specialized Sirrus
2. Specialized Alles
3. Carrera Subway
4. Ridgeback Velocity
5. Specialized Rockhopper
6. Brompton M3L
7. Specialized Hardrock
8. Specialized Langster
9. Specialized Crosstrail
10. Specialized Vita

The more bikes on the road, the easier it is to sell a stolen one. We believe that thieves go for less-distinctive bikes.

Wow, the average price is quite high according to that information.

Last, but not least

Hope you enjoyed it!

Feel free to share it below with your readers & friends!

We will update it whenever there’s some fresh information!

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Photo by Chad Madden on Unsplash

How To Prepare For A Long Hike

Hiking continues to be one of America’s favorite pastimes as statistics show that 47.2 million people went hiking or backpacking in 2017. If you’ve ever wanted to go on a long hike, then look no further than Colorado. It’s where you can find breath-taking vistas, spot incredible wildlife, and some of the best hiking and backpacking trails in North America. If you’re planning to go on a long hiking trip, then you need to be adequately prepared in order to stay safe and comfortable. While the risk of being injured while visiting a national park is very low, the right planning and preparation can make your hiking trip more pleasant and hassle-free. Here’s how to fully prepare for a long hike.

Do some physical training

Going on a long hike can take a toll on your body, so you need to build up your endurance and work on your strength at least a few weeks before your hiking trip. Start working out at least two months before your trip. On the first three weeks focus on building strength, then on the next three weeks, you can work on your endurance by jogging or going on short hikes. In the last few weeks, continue your endurance workouts and add high-intensity exercises to your routine.

Do some research on the trail

There’s a lot of information about there about the best hiking trails in the country, but it’s likely that you won’t get all the answers that you need from reading a guidebook. You can get in touch with the local hiking club to get more info. You should also check the weather before scheduling your hiking trip as being outdoors in extreme weather can be dangerous, especially if this is your first time to go on a long hike.

Gear up

For a long hike or day hike, you need to carry the right gear and know how to use it properly. You will need a multi-purpose tool or Swiss army knife, a map, compass, some food and water, sunblock, insect repellent, a headlamp, extra clothing and rain gear, a whistle, a first aid kit, matches, and a lighter. You can also carry a GPS and a communication device for added safety. Store all of your items in a lightweight yet durable backpack and make sure that your things are well protected in case of sudden downpours.

Let your friends and family know where you’re going

It is extremely important to let your loved ones know where you’ll be heading. Leave a copy of your hiking trip plan with a responsible person who’ll call for assistance just in case you get lost or don’t return in time. Your hiking trip plan should include your hiking route, the name and numbers of your companions, and who to contact for assistance. Sign in and out of trail registers so that rescue parties can easily search for you if you do get lost while hiking.

Being well prepared for a trip out in the wilderness can make your outdoor expedition better and more enjoyable. Follow these tips to stay safe on your hiking trip, and don’t forget to have fun while you’re out in nature.

Written By: Jocelyn Brown

For you, riding a bike is not just a fun way to spend a Colorado afternoon. It’s many things: great exercise, a better alternative to using a car, even part of your lifestyle. For some time now, you’ve been thinking about stepping up to a major biking expedition.

But are you ready for the challenge? This isn’t just a question of spending more time on the bike. You need to make sure your body, mind, and gear are ready for the long ride. You also have to be careful about traffic. To start, focus on some training.

Training Your Body & Mind

When you prepare for a major biking expedition in Colorado or elsewhere, there are two areas you need to focus on: endurance and muscle strength. You’ll need to work on this for months beforehand.

To build up your endurance, you need cardio training. That means riding long runs on your bike as well as cross-training with jogging, swimming, or rowing. The key is to get your heart pumping so your body gets better at taking in oxygen and using energy efficiently.

You will also need to build your muscle strength. Riding your bike is a great way to improve leg strength, but you also have to work on the muscles in your arms and core. Squats, rowing, and planks are all great exercises for this.

Just remember that you will probably be riding with some gear or even a backpack. As the Adventure Cycling Association explains, you should train by riding with the same weight as you’ll have on your biking expedition. This way, your body and mind will be ready to carry that weight.

Gear To Help Stay Safe

As you train to increase your endurance and muscle strength, you’ll also need to check out your gear and bike. After all, you’re not taking a stroll in a Denver mall.

REI.com has a great page listing essential gear for your Colorado biking expedition, including:

• A bike helmet that fits properly.
• Water (in a bottle that fits a cage) and snacks to keep up your physical health.
• Sunscreen and sunglasses, even if the day is overcast.
• A patch kit, pump, and spare tubes.
• A multi-tool with Allen wrenches and a tire lever.

When it comes to your bike, make sure you get it tuned and checked before your expedition. This includes checking that your tires are pumped, brakes work properly, and the chain is well-lubed. Some of this you can do yourself, but consider taking your bike to a reputable shop, especially if you haven’t done so in a while.

Pitfalls & Dangers To Avoid

Getting ready for a major biking expedition means more than training and gear. Unless your route will only be in nature, You also have to worry about drivers.

Last year, deaths resulting from car accidents in Colorado jumped nearly 11 percent from 2015, making it the deadliest year on Colorado roads since 2005. Some 605 people were killed, including pedestrians and bicyclists. One reason for this increase is driving while intoxicated, either from alcohol or marijuana. Make sure you signal clearly while on the road and keep an eye out for cars.

Go Enjoy Your Ride Safely

Moving from casual riding to a major bike expedition is a great step to take, but you need to be careful about it. Months ahead of time, start with cardio and strength training. Make sure your bike is in a good condition, and be careful on the roads when cars are around. This way, you can make sure you can keep taking these rides for a long time to come.

Written By: Travis White

Photo via Pixabay by Markusspiske

Daily exercise is great for both the mind and body, but if you stick to the same routine every time, it can become boring, which may make you want to give it up. If you have a disability, your routine may be more limited, which can make it trickier to find new, safe ways of working out.

Fortunately, there are several ways you can get in a workout and make it fun; all it takes is a bit of planning and some creativity. Consult your doctor before beginning any new regimen to make sure it’s for you, then use these tips to start a routine that will keep your energy level up and help you feel better all the way around.

Get a friend involved

Workouts are much more fun when you’re not alone, so ask a friend (or a few friends) to start a little exercise group that meets a couple of times a week. You could go to a local park to walk the trails or check out the local YMCA to see what activities they offer. On the days the group doesn’t meet, you’ll have a support system to call upon should you start to feel unmotivated.

Swim

Swimming is a great exercise for most people with a disability, because it allows you to have a full range of motion. It’s also a relaxing pastime that can help you overcome stress and anxiety, and it’s something you can do in a group or alone, in the winter (if you have access to an indoor pool) or in the summer.

Yoga

Yoga is a wonderful way to get in a workout that, like swimming, helps with stress and anxiety. There are different difficulty levels, meaning just about anyone can do it, and it helps strengthen your entire body. It’s also a great way to practice meditation and mindful thinking, which focuses on the present rather than worrying about the past or future.

Strength training

Strength training uses weights to work various muscle groups and can be done at a gym or in the comfort of your own home. You don’t have to use expensive weights, either; you can simply use what you have on hand, such as soup cans. Start small and build your way up.

Get involved in a sport

If you’ve always wanted to play a sport, you may be able to try it out no matter what your disability may be. Talk to your doctor about finding a way to play basketball or tennis, or consider finding a sport rooted in the outdoors, such as canoeing.

Adopt a dog

If you’ve always wanted a pet, consider adopting a service dog. They can be great motivators when it’s time to exercise, and can make the process more fun, especially if you have a local dog park near where you live.

The same old workouts can get boring regardless of whether or not you have a disability. The key is to change things up so that you remain invested in taking care of yourself. If you lose interest in how you’re getting, or staying, fit, chances are your fitness will wane as your workouts fall by the wayside.

Written By: Travis White

We don’t choose extreme sports, they choose us. That’s my husband’s saying anyway. For me, it’s more like we can choose what we enjoy, but we cannot choose our bodies. Regardless, whether we want to compete or just do it for fun, we need to work on our bodies to get them optimal for a good time be it on the piste, off-piste, running over mountains, or biking through the wilderness. Here in Colorado we’re blessed with some fantastic landscapes, but they will challenge us and we need to be ready.

The 4 Key Areas

Most extreme sports are seasonal in Colorado. Skiing and snowboarding in the winter and biking in the summer. However, your fitness needs to be year round – even through Thanksgiving and Christmas. Therefore, you need to consider these 4 key areas:

1. Endurance and Stamina: How much can you do and how long for? This is your running, hiking, and your cycling. You need to be able to maintain energy levels across different landscapes and climates.
2. Flexibility: You can work these into programs or spend the whole day on them, but work on gluteus maximus exercises, stability, flexing, and impact practice. Before you run, you need to know how to fall.
3. Dynamic Movement: When moving fast through complex landscapes, you need to be able to move and adapt fast. For example to weave through trees, cope with bumps, and ride up and down slopes or move from climbing to jumping, to bouncing from rock to rock, or even swimming.
4. Strength: The best way to create and maintain power is through strength training and the creation of lean muscle mass.

Keeping Track of Your Progress

There are several ways of keeping track of your progress. For some, it’s a gut feeling based on how your body feels before, during, and after a training session or while out doing the sport of their choice. For others, it’s all about competition performance. Finally, many others want actual metrics they can check. This means their weight each morning, muscle mass, speed, times, weights lifted and so on. However, the key to metrics and to technology which tracks it, is that these are not the be all and end all of anything. All the devices in the world will not make a person healthier or fitter. What is more important than smart tech is the right attitude.

Always Put Yourself First

When it comes to sports and getting fit, we’ve got to listen to our bodies. No matter how extreme or totally not extreme in any way or form, our exercise is, we should not put undue strain on ourselves. First, know your limits at your starting point. Know what’s ok for your body to do and not do. Then set realistic goals and look for slow, incremental progress. Your body will be the better for it. Also realize that we cannot all be extreme sports stars, but we can all make the best of what nature’s given us.

Written By: Jocelyn Brown