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.
　　
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