When You Conquer Hills, The Flats And Downhills Become Routine

It’s something we’ve all asked ourselves at the foot of yet another seemingly endless climb – should we sit or should we stand-up? And yet surprisingly few people know the answer.

You’ll have noticed that some riders prefer to keep their bottoms diligently on their saddles, churning away at the pedals, their relaxed upper bodies making it look far easier than it feels.

Other riders prefer to stand up and power their way up the slopes, their bikes leaping forward with every pedal stroke.

Knowing when to sit and when to stand could potentially propel you up our next hill more quickly and easily.

For many people, it all boils down to personal preference – however there is some logic you can apply to climbing that might prove useful next time you’re at the bottom of a big ascent.

PLANNING YOUR PACE

Ride a little easier on the flats, especially on the down hills in anticipation of an ascent; do not lose speed at the start of the uphill. Practice this technique to adapt your body to a slightly changing pace. The goal is to avoid being penalized for pushing harder, and to recover quickly when cycling easier.

Work at least 10% harder on the uphills, especially near the top, where you slow down and aerodynamics are less important. All your effort goes into getting you up the hill rather than into fighting the wind, whereas in the downhill, all your energy goes into fighting the wind. In order to go just a little faster, you must pedal a lot harder. In addition, riding just a little faster will gain you minimal time, because you are already going fast (i.e. increasing speed from 14 mph to 15 mph is more significant than going 33 mph to 34 mph). You should still pedal through the downers, but also try to rest, drink and maintain aerodynamics. If you are going at least 36 MPH, tuck your knees in and coast since pedalling makes you less aerodynamic.

Practice hill climbing techniques often.

An advanced standing technique is to throw your knees at the handlebars, which gains extra power on the upstroke and lets your weight take care of the downstroke. This can be practiced once you have developed a smooth climbing rhythm. Practice standing techniques on the flats or gradual hills. During races it may be fastest to stand for 30 seconds, or maybe for one minute. To prepare, it would be wise to practice standing for up to three minutes. Don't swing the front wheel off-center when climbing out of the saddle. Weaving up the road scrubs off speed and wastes energy. Ride straight!

Go hard occasionally, but focus on proper form and rhythm. Let's face it: when you conquer hills, the flats and downhills become routine. In time, you will look forward to taking the hilly routes and your friends will ask you to slow down on the hills.

Bungee Jumping, A Bit Different Because You Are Bouncing Around Everywhere

Bungy, or bungee jumping has its origins with the "land divers" of Vanuatu on Pentecost Island, in the Pacific. This tradition goes back thousands of years where it was used as a rite of passage to enter adulthood.
　　
Amazing Places to Bungy Jumping
　　
Bhote Khosi Bungee, Nepal
　　
In the heart of the Himalayas lie the Bhote Khosi River, both a source of life for the locals and a source of adventure for tourists wanting to white water raft. That is not the only adventure opportunity the river offers though, as right above it is a special suspension bridge used for bungee jumping. With spectacular sights of the surrounding jungle and the rushing rapids below, you will find this to be truly thrilling bungee jump experience.
　　 
Victoria Falls Bridge, Zimbabwe
　　
Victoria Falls Bridge straddles the two South African countries of Zambia and Zimbabwe, and is situated amidst the spectacular Victoria Falls, which is one of the largest waterfalls in the world and home to a wide range of biodiversity. It is a superb setting for bungee-jumping; in fact, it is considered to be one of the highest bungee jumps in the world. Enjoy the spectacular views of two countries as well as a thrilling bungee jump experience, all at the same time!
　　
However, the councillors in Kinross and Perth did not let it go ahead without imposing a few conditions, which include one point that jumping before 10 AM should be prohibited, and another that after dark jumps should be reduced to three per month. It is also implied here that if the project does not turn out a commercial success, the platform is required to removed completely to restore the bridge to the council.
　　
Meanwhile, the firm behind the plans, the Highland Fling expects a surge of thrill seekers in the area following the start of the operations. A spokesman for Highland Fling, Murray Trail said that the area was obviously incredibly picturesque, which was one of the main reasons behind their choosing the site.
　　
A car hire rental company serving both international and national tourists across the United Kingdom, Car-Hire-UK has welcomed the new development saying that it was a great step towards the promotion of adventure tourism in the country. The company added that they were providing cheap car rentals at the Dundee City, the nearest international air terminal to the proposed bungee jump spot.
　　
What we refer to today as bungee jumping apparently got its start on April 1, 1979. Not exactly your typical April Fool’s joke. The jump was made by five members of the “Oxford University Dangerous Sports Club” off a 250-ft suspension bridge in Bristol, England. While they were arrested a short while after their jump, that didn’t stop them. They even went on to jump from landmarks such as the Golden Gate Bridge.
　　
Commercial bungee jumping didn’t get it’s official start until 1986 however. Since that time millions of people have tried bungee jumping in hundreds of different places around the world. It has truly become an extreme sport and one that only the daring will attempt.
　　
As to the difference between bungee and bungy jumping, bungee tends to be more of a freefall experience with a little bit of a rougher ride while bungy is a little smoother of a ride and lower velocity. Either way you are going for a ride. So make sure your harnesses are fully secured, take a deep breathe and get ready for the time of your life. No, I insist, after you…
　　
Bungee jumping is a bit different because you are bouncing around everywhere, which makes this attraction more exciting. Starting from a high construction, bridge, cliff, hot-air-balloon or even a helicopter, you are tied up to an elastic rope that enables you to keep bouncing back. It is not suitable for people with stomach problems and height frightness. Of course, there is a risk of big injuries but they very rarely happen, so our advice is take your jump from a well known area.

The downside of bungee jumping is that is has been shown to increase stress and decrease immune function, that is of course if you are doing this several times a year, you won’t have a problem with trying it a few times. Yes, this is another experience filled with adrenalin, but that is what we are aiming for, because if you are living a free life you will have a free soul and a happy mind. The tallest bungee is Macau Tower in China reaching the height of 233 meters (You can see how the jump looks like in the video below).

Jogging Is A Great Way To Lose Weight

Jogging is a great way to get fit and lose weight into the bargain. It's free to do, and you don't have to book a session, so you can fit it around your lifestyle. If you join a running club, you will find that it's an extremely social sport for all ages and will gain plenty of advice and support.
　　
If you are out of condition or if you are just starting an exercise plan, then jogging can increase your exercise gently and ease you into a new routine.
　　
Joining a club will also introduce you to new routes around your area, making your jogging more fun and enjoyable. Most clubs also organise runs where you can compete, or just join in for fun.
　　
Jogging is just a lighter form of running and ideal for beginners. There are many different types of running, for example, you can try cross-country, on road, or a mixture of both (called multi-terrain). The distances will vary and you should try the shorter ones first. There are many local runs, which might be your stepping stone to ultimately trying either a half or full marathon.
　　

The right way to breathe is mostly what feels comfortable to you at your pace. Some say that it’s best to inhale through your nose and exhale through your mouth, but it’s very difficult to keep this going at a higher pace or higher mileage – your body soon needs a high intake of air and your nose is not capable to delivering such a high dosage, so at higher paces it’s best to breathe in with your nose and mouth in combination to allow for a maximum intake of oxygen.
　　
A good pair of ‘light weight’ running shoes is a must, so that you don’t injure your feet during this high impact workout. A low quality running shoe can give you a shoe bite and also create an internal injury owing to improper cushioning. If you are willing to invest more, you can get custom-made running shoes designed for your specifics, based on the structure of your feet and your impact style (some people are heavy on the back portion while some on the side portion of their feet). The bottom line is to wear shoes that give you a comfortable run. If you sense any pain in your feet owing to your shoes, get them changed as soon as possible.
　　
Women should invest in a good quality sports bra, as a mandatory requirement, to avoid injury to their back, while also ensuring a comfortable run. It also helps to wear some sports vest or trousers made explicitly to improve your running experience with synthetic fabric that wicks the sweat off your skin. In case you don’t feel like expending money on these accessories, just wear clothes that feel comfortable to you – like t-shirt and shorts or jogging tracks. Wear a white upper garment, or reflective vest, if you are out running while it’s still dark, to be visible to moving vehicles.
　　
Essential Items
　　
Trainers - ensure your trainers fit properly and are comfortable
　　
Luminous vest - for night-time running
　　
Water bottle - you can buy bottles that fit over the hand to make it easier to carry when running.
　　
Options
　　
Summer - shorts, socks, and running vest / T-shirt
　　
Winter - luminous vest, thermal running top, trackster (much better than jogging bottoms), gloves, socks and windproof jacket.
　　
Safety
　　
Wear bright, visible clothing
　　
Stick to well lit routes if jogging alone
　　
Let someone know how long you'll be and where you're going
　　
Helpful Hints
　　
Some people find their skin can chaff whilst running. To prevent this apply Vaseline to the areas that rub. Also wearing lycra 'cycle' shorts (without padding) can help.
　　
For men - if you find you suffer from 'joggers nipple' (soreness when the vest rubs) cover them with micropore tape.
　　
For ladies - choose a well-fitting supportive sports bra for comfort.
　　
Start a Free Trial Today
　　
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Go To Scuba Diving And Say Hello To Corals

The waters encompassing the Galapagos Islands is one of the largest marine reserves on the earth, and Rodale's Scuba Diving Magazine regularly names it as a top scuba diving destinations in the world anyone who has been diving there knows why.
　　
Many consider the Galapagos Islands a modern day Garden of Eden renown for the up-close encounters with wildlife. Here on the equator where the cold Humboldt Current flowing north from Antarctica meets with the warm tropical waters of the Panama Current creating an unparalleled environment. Going ashore you will find Galapagos Penguins existing a in the same places as tropical pink flamingos. However by going putting on your dive gear you'll discover just how incredible the Galapagos is.
　　
What I found on my two dives was an exhilaratingly clear 80-110 feet of visibility, swarms of small tropical fish, a few larger fish such as some barracuda and Queen Angel fish, clumps and mounds and varied formations of colorful coral and sponges, forests of firecoral waiting for the unwary diver, a seahorse, some stationary rock fish, and much, much more.
　　
The day was partly cloudy but with lots of sunlight in the water. The dive boat provided an easy entry and exit from the water and the crew all spoke good English and were very competent in the water. The air fills were very generous as well. During these two dives, maximum dived depth was 70 feet and the current was mild and tranquil. I was constantly scanning my incredible surroundings. The only other dive I've ever done that compares with it was in Cozumel and it wasn't nearly so spectacular.
　　
The same excellent PADI diving instructors of London diving schools run you through a series of diving lessons that are designed to get you off the heated pool and into the open water quick. Scheduled lessons start you on the basics of safe diving, planning dives, and proper use of diving equipment. Once the scuba basics are mastered, the next step is to test your mettle in London's famous diving spots. London scuba schools in London have complete facilities for scuba diving lessons. They also observe stringent instruction standards for beginners and scuba instructor training. London diving schools ensure that all diving students learn the basics of safe diving and proper use of diving equipments and master confined water diving before an open sea dive is carried out in London's beaches.
　　
It is hard to think of a sport or hobby more exciting or rewarding than scuba diving. First off, scuba diving gives you access to underwater life in a way nothing else can. The vast majority of the world is underwater and waiting to be explored! When you scuba dive, you become one of the few people to have ever ventured into this exotic world to any degree. The world's seas and oceans are some of the last few undiscovered places on our planet - that is why scuba diving is so awesome. There is also the fact that it can be absolutely beautiful under the water. If you have ever had the opportunity to go scuba diving off the coast of Australia along the Great Barrier Reef, you will know how amazingly gorgeous life under the sea can be. Scuba diving can even give you the chance to search for buried gold and treasure. From the Caribbean to the Mediterranean to the Great Lakes to the English Channel, there are countless shipwrecks waiting to be explored.
　　
Students preferring to take complete their scuba diving lessons outside London, they are provided open sea referrals from the diving schools. A diving referral will allow students to take their open sea dive in any PADI affiliated beaches all over the world. Hence, London scuba schools offer a cheaper alternative - students are ready for the open sea when they seek the Caribbean or the Seychelles for the diving challenge.
　　
Diving has three disciplines equivalent to 1m, 3m and tower and divers are labeled by age and gender. Towers vary in height from 5m to 10m and excessive stage competitions like World Cup and Olympics require diving from 10m only. Spring boards and platforms are terms utilized in 3 & 5m in addition to 10m diving respectively.
　　
Even beginning divers can explore the Galapagos Waters. At one of the local dive schools beginners can get certified or complete open-water training in the protected waters surrounding Santa Cruz and San Cristobal Islands.

Kiteboarding Is Not A Sport Without Risk

Kitesurfing, which is also known as kiteboarding, is the sport of surfing or riding over a water surface on a kiteboard powered by a kite. It is best done on large open water bodies with uncrowded launch areas. Most kitesurfers prefer to surf in the ocean, but kitesurfing can also be done on rivers and lakes. It is not a sport without risk, and you need to have an understanding about wind directions, must be in a reasonably good physical state and must know how to swim well.

History of Kiteboarding:
Kiteboarding is a comparatively new sport, but the idea of using a kite for propulsion purposes has been around for centuries. The Chinese, in the 13th century, experimented with harnessing kite-power. Kite-power, controlled with an innovative 4-line control system, was used by George Pocock in the 1800s as an alternative to horsepower to power carts and boats The first long-range kite-powered venture - across the English Channel - was successfully attempted by Samuel Cody in 1903. Fast forward to 1978, when Ian Day demonstrated that a kite-powered catamaran could go faster than 40 kms per hour. During the 1980s, some adventurous souls had a go at speeding up skating, skiing and canoeing with the help of kites.

But kitesurfing did not come into its own as a sport until the France-based Legaignoux brothers, Bruno and Dominique, and the USA-based father-son duo, Bill and Corey Roeseler separately developed specific and inflatable kite designs for that very purpose. The Roeselers patented water skis that were powered by a two line kite, and had a kite-control bar and surf-board-like skis.

Kite and kiteboard designs continued to be improved and the sport turned mainstream.

Kiteboarding Equipment:
If you want to get started in kiteboarding, it is essential that you equip yourself with the best gear available. Here is what you will need -

• A power kite. Many kitesurfers keep a 'quiver' or 3 or 4 kites, large ones as well as small ones, with lines of varying lengths.The type of kite used depends upon the level of experience, the rider weight and the prevailing wind conditions. If you are a beginner or if it is a very windy day, for example, a small kite will prove much more manageable.
• A kiteboard. This is a small board - like a wakeboard - which has foot-straps or bindings. It is what you use to skim over the water. Some people use a leash to attach the board to themselves, but this is not recommended.
• A wetsuit to protect you in cold water and from jellyfish and other marine organisms.
• A sharp knife to cut the kite lines if it becomes necessary.

It's important to take a few lessons from seasoned kitesurfers or certified instructors before attempting kiteboarding yourself and you should never venture out solo.

You should know about the following things -

• The size and type of kite to use.
• The way to set up and operate a kite.
• The way to maintain a kite.
• The way the safety systems work.
• The way the winds work and how you should gauge the weather.
• The way to avoid hazards.
• The way to select the launch area.
• The way to launch yourself.
• The way to ride the board on water.
• The way to land correctly.
• The way to make emergency landings.

Safety Factors in Kiteboarding/Kitesurfing:
Kiteboarding, if not undertaken with care, can pose a hazard to the kitesurfers themselves, to other kitesurfers, to beachgoers and bystanders and to swimmers, regular surfers and others on the water. To both avoid accidents and avoid giving the sport a bad reputation, it is necessary that you -

• Take lessons from professionals first and understand everything you can about the sport.
• Find out if kitesurfing is allowed before you try it at any beach. There may be a notice stating if its allowed or not, or you can ask a lifeguard or a beach patrol officer.
• Avoid a crowded beach. Especially if you are a beginner.

And keep these warnings in mind -

• Never venture out onto the water in direct offshore winds and direct onshore winds. Direct off shore winds can blow you out to sea to such a great distance that it would be physically tiring or even impossible to swim all the way back to shore. Direct onshore winds, on the other hand, would blow you back to shore and you risk being dashed against rocks, piers, buildings and other objects. Cross-shore winds are the best for kitesurfing.
• Kitesurfing should never be done solo because of the risks involved. Take a friend along. Preferably someone with a boat and enough knowledge of the sport to be able to rescue you if the need arises.