Pick a charity to support

When choosing a charity to support, the best thing to do is look for a cause that is close to your heart.

For example, an organization that has helped a family member, friend, or work colleague in their time of need or one that does a lot of good work in your local community.

If you are unsure who you want to support, it can be useful to reach out to a few charities to see what they are currently using donations for and how much help they need.

Choose a route

Once you have chosen your charity, the next step is to plan your cycle route. There are cycle routes all over the country, many of which are popular for charity bike rides. If you are unsure which route to choose, you may want to reach out to your chosen charity to see the ones they have previously used. For example, Macmillan bike events are legendary across the United Kingdom, so this is a great place to get some inspiration.

Select a date

The date you select for your charity bike ride is crucial as you need to give yourself enough time to get supporters, train, and receive as many donations as possible.

Make sure you consider the time of year when choosing a date as some routes may be affected by poor weather. Don’t forget to also factor in the duration of the ride. For example, are you planning a one-day or more challenging event?

Get a team together

Although there is no reason why you can’t embark on a charity bike ride on your own, most people find it more fun and safe to take part in a group. If this is the case for you, you need to get a team of fellow cycling enthusiasts together. The more people you involve, the more donations you are likely to get, so don’t be shy when it comes to asking people to join your event.

Set up a fundraising page

Last but not least, you need to set up a fundraising page so that people can donate ahead of the big day. Of course, you can collect donations at the event, but, if you want to maximize the amount of money you can raise, an online fundraising page is essential.

You can set up your page using the JustGiving website for example and then share it with all your family and friends to get the ball rolling. Ensure you include as much information as possible so that people can see why you are doing this and how they can help.

Author Bio:

Dan B. A dedicated follower of the latest scientific research and self-care strategies, Dan is also passionate about alternative medicine, education, the great outdoors and animal welfare. Past experiences include writing for medical journals on the use of ketamine therapy
for mental health and how positive thinking can impact mental health.

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It is also a great way to commute as it is a clean method of transportation. Some people enjoy going for hikes on their bikes, however, it is hard for the standard options to perform well in different environments.

That’s why you should consider upgrading your bicycle by adding a few extras to it. 

1. Power-Meter

Each one of us needs something to tell us how good or bad we are doing while performing a certain exercise. A power-meter will analyze your performance by measuring your power output by using a gauge that reacts to any applied force. It should be fitted to the bike so you can pace yourself and determine the areas where you need to improve. Moreover, it will alert you if you are exerting too much effort at the beginning, so you can slow down to not burn yourself out by the end of the ride. 

If you add a monitor to it, you will be able to keep track of your speed, distance, and elapsed time as well. It also has a GPS to give you direction without having to hold your phone or miss a turn because you don’t know the exact location. 

2. Carbon Wheels

Nowadays, bikes come with carbon wheels because they offer high performance and durability, and that’s why they are being used in major races. They are also lightweight, which allows the biker to speed up even more. Fortunately, manufacturers are becoming more familiar with it and have figured out how to make them for a much lower price than before. Carbon wheels are gaining popularity among cyclists that want to tackle steeper grades to up their game. 

3. Seats for Seniors

Since cycling is a great form of exercise, it’s extremely convenient for people of all ages. This applies to seniors in particular. It will help them slow down the aging process and protect their muscles from atrophy. Staying active is crucial in old age, but most exercises are uncomfortable, including cycling. That’s why getting bicycle seats for seniors is necessary to keep them comfortable and pain-free as they ride. They should be adjustable so they won’t have to struggle to pedal or bend too much, which results in backaches. Don’t forget to purchase the right saddle for the height and weight of the person riding the bike. 

4. Supple Tires

Resistance is one of the factors that slows you down and makes you exert extra effort to pedal and speed up. Rigid tires are of no help as they get obstructed by the ground and don’t roll smoothly. In case you are looking for a way to decrease the resistance, supple tires are a great option to reduce energy loss, and accordingly, less drag. 

5. Lights

Drivers mostly don’t see bicycles behind them because they are too small for the mirrors to reflect. Bikes don’t come with built-in lights, and that’s why cyclists are not safe on the road and are always at risk of being hit or tripping over a bump on the road. That being said, it is necessary to attach lights to your bicycle to illuminate the way and alert the drivers of your existence. 

Lights are needed at night and in the morning too, because statistics showed that 80% of accidents happen during the day. Luminescent lights are the ones being used during the day to shine brighter than the sunlight. They will guarantee that you arrive safely at your destination. 

6. Electronic Shifting

Shifting during the ride is one of the setbacks of cycling, which causes the cables to wear leading to mechanical inefficiency. However, installing an electronic shifting system will increase the quality and precision of your shifts and will keep your cables smooth. On the other hand, their batteries may run low, so always remember to charge them before you ride. 

7. Brake and Gear Cables

One of the most underestimated upgrades is replacing the brake and gear cables. They wear out from regular use and stretching. Accordingly, they become less reliable which may put you in danger when you attempt to stop the bike suddenly. You should change them once a year to make sure that you always have a great set of gears. 

Treating your bike to some upgrades every now and then will prove quite beneficial for you, as well as performing regular services. You will be able to cycle safely without having to worry about things like tripping, or being unable to stop. There will also be a great improvement in your performance and speed as you lower the resistance around you. 

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It’s no mystery as to why as it offers a number of benefits that can greatly enhance even the simplest of fitness routines. Here are 5 reasons why cycling will complement your fitness routine. 

1. Great Option For Cardio

First and foremost, cycling is a fantastic way to do cardio and burn some excess fat. At a moderate pace, cycling burns more than 500 calories per hour. Depending on your intensity level, you can build up a considerable amount of cardiovascular endurance in a relatively short time frame. 
 
The recommended amount of cycling is about one hour per day, five days a week. As with most workouts, this requires a warm-up period and a cool down. It’s advisable to maintain a slow pace for at least 5 minutes before speeding up, then another 5 minutes of cool down before stopping.

It’s recommended that you space out cycling sessions throughout the week, ramping up in intensity each time. This is so that your body doesn’t get used to your pacing and neglect to make progress.

2. Develops Muscular Endurance

Just as vital as cardiovascular endurance is muscular endurance. Cycling offers that to your lower body in spades. Depending on the terrain you traverse, it can work out the other parts of your body as well. Biking off road or in hilly areas are good ways to involve your upper body in the workout too. Mountain biking on the other hand can be a full-on whole-body workout.
 
For beginners, fitness experts recommend 1+ hour rides on gentle terrain to form a good foundation to build your muscular endurance off of. Then, when you’ve become accustomed to that, you can move on to hard riding HIIT style. Depending on your endurance goals, you might want to prefer a certain type of terrain. So, get to know which bike brands specialize in your preferred terrain if you’re looking to buy a serious fitness bike for the first time. 

3. Boosts Muscle Gains

As a natural co-effect of muscle endurance, cycling also produces some respectable muscle gains. It tones and increases the muscle mass of the body’s major muscle groups. Aside from your legs and glutes, it also contributes to the gains of your core, deltoids, biceps, and triceps.  

While it can’t be your main bodybuilding workout, the muscle gains it does give are going to be a brilliant contribution to your overall effort. It appeals to our desire for movement, speed and adventure, and makes us fitter in the process.

4. Boosts Immunity

Since cycling is top-notch at exercising your cardiovascular system, it’s also a fantastic deterrent to circulatory diseases. If you incorporate cycling into your fitness routine, you can virtually pedal away from high blood pressure, heart attacks, and strokes. To top that off, commuting by cycling also means you spend less time trapped inside your car and inhaling pollution fumes. This leads to better overall lung health.
 
You don’t even have to focus too much on it to reap all the benefits. Even moderate cycling can keep your bone composition stable, which prevents osteoporosis. Since the early 2000s, studies from Finland have also found that cycling for over 30 minutes a day significantly reduces the risk of contracting Type 2 diabetes. 
 
Not to mention, scientists have even found a link between cycling and cancer prevention. Recent research has drawn correlations between cycling and a lower likelihood of developing colon cancer, likely due to the constant stimulation of the lower body. Other reports have also uncovered evidence that cycling can also prevent breast cancer. This is most likely because intense cycling is great for exercising the upper body.

5. Promotes Mental Health

Though not directly a fitness-improvement, cycling on a regular basis plays a positive impact on mental wellness. Being in good mental shape is not just good in its own right, but will also enhance your other physical fitness endeavors.

Any cyclist will tell you that they experience a sort of “high” after a good ride. Especially when they reach the infamous “flow state” wherein action becomes instinctive and natural. Being in such a state opens the floodgates of happy hormones throughout your system, instantly boosting your mood. 

Cycle your way to better health

Cycling has also been found to be linked to memory improvements and creative thinking, as it’s the type of exercise that requires active cooperation between mind and body.

All of these benefits come together to stave off issues such as stress, anxiety, sleep-deprivation, self-esteem issues, and depression. It can even have a hand at slowing down degenerative memory conditions and diseases such as Alzheimer’s and dementia.

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