Biking to beat the blues

People living with depressive conditions can reap benefits from physical activity, and in some mild cases it could be the best therapy. Melissa Cranenburgh reports

This article first appeared in Ride On October-November 2005 issue

When I meet Sarah Russell at Melbourne’s Flinders St Station she has a bicycle helmet hanging from her arm. Russell, the author of A lifelong journey: staying well with manic depression/bipolar disorder, was herself diagnosed with manic depression (the term she prefers) as a young adult. Cycling, she tells me, is part of her ‘staying well plan’.

“One of my criteria for jobs is that I can always be no more than an hour’s cycling from home.”

Russell’s book outlines the experiences of people with bipolar disorder – one of the more serious depressive conditions. It covers strategies people can use in combination with medication to keep their symptoms in check and live fulfilling happy lives.

Russell recommends designing a staying well plan. This involves listing the main triggers of the illness, any ‘warning signs’, the things you should to do to stay well and things to do when you are feeling down (or in the manic phase – too ‘up’).

Exercise is high on Russell’s the list of things to do to stay well. Not only does she find the serotonin boost important, riding helps clear her head after a hard day at work.

“I find I can get very upset about it [work], the bike ride home gives me time to think about the day.

“Thinking time and exercise all at the same time.”

Because of the importance of exercise in Russell’s regime, she knows something is wrong if she tries to avoid the morning commute. If it happens a few times in a row, alarm bells ring and she forces herself back onto the saddle.

“On the third morning it’s a warning sign. On the third day I have to ride.”

Noel’s story

Noel Kelleher, 27, realised he was mildly depressed about two years ago. He tried a few different avenues. “The counsellor was quite helpful – I talked to a doctor who suggested counselling, suggested anti-depressants. They worked in some respects, but not others.”

After about six weeks of medication, he felt the side effects were not really worth the outcome. Deciding to manage his condition himself, Noel took on more cycling and started practising martial arts three times a week.

“Definitely, I found cycling good for clearing the mind – a good half an hour of not worrying about anything but riding, basically.”

“There were days you’d get up and you just don’t want to leave the house really.”

Whenever Noel felt that way he would remember a friend’s good advice: “Just get out the door and you’ll feel better already.”

“And once you’re in the saddle it’s too late to turn around – you do feel better already.”

On days when he doesn’t feel like riding, Noel says his wife helps by asking if he’s going to ride to work that day.

How does exercise help?

Many people talk about the endorphin ‘rush’ they experience after exercise. But Professor Ian Hickie, clinical advisor for depression initiative Beyond Blue, says that while exercise affects brain chemicals, it also promotes a healthy ‘sleep-wake’ cycle, crucial in keeping mentally fit. It’s important to get out and exercise when the sun’s up, and to wind down when it gets dark.

A major difficulty for people with depressive conditions is that they may not feel like getting out and about. Hickie recommends trying something achievable, which for some may be riding to work.

“You start doing that ten or 20 minutes a day and after you’ve done that a few weeks it’s actually not that difficult to increase that 10 or 20 minutes.”

Then try some longer rides and add more intense exercise for increased benefits. And it’s a good idea to make exercise a social activity. Have coffee with friends after a ride, or meet and ride into work with a colleague.

“In the depression area, doing things with people, walking and talking with people, that’s nice too; add socialisation to it.”
Bikes adn Riding

By Mike Burright

With a Family as large as mine is the rise in gas price was felt hard. One car and 4 kids makes for a lot of time on the road. I came to the conclusion that at $80 every 3 days to fill my now aging minivan it was time to supplement my driving.

As I work around 6 miles from my place of employment riding a bike is an option for me. I hopped on the new bike that I had pick and thought 6 miles piece of cake. Finding out that I was no longer in the shape I was at 16, some 15 years ago, I quickly realized that this was going to take some practice. The old saying is true you never really forget how to ride, however your body will hate you for not staying with it. Sadly I only made two and a half mile of my 6 mile journey home before I had to give into the “jello” feeling growing in my legs.

There is another old saying that I must use here and it is “Practice makes perfect”. One of the best things that has happened as a result of my new found interest is my whole family is riding together. Not only getting good exercise but family quality time as well. I must admit that seeing my 8 year old zoom past me turn around and have time to come back before I make it to the end of the block has made one thing clear in my head, I will practice and get back to my riding shape once more.

Mike has many interests and is just starting out look for more information soon. For further cycling information please visit http://bicyclepasttofuture.blogspot.com/

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By Daniel Lilly

Being a fix-it person is a tough job when you lack the correct tools.

Like all repair jobs the correct tools can make a world of difference. With the correct tools the job goes faster and your frustration level is usually lower.

No matter how involved you would like to be in doing your own bike repairs, a small compact set of tools you can carry in your bike bag is a must.

This compact set of tools will allow you to do some minor repairs/adjustments when they needed on the road.

Some things compact tool sets can help with are:

Tire changes
Brake adjustments
Derailleur adjustments
And other minor changes

To be able to do these simple things will save you lots of time on the side of the road.

Since the minimums are covered let’s find out what other tools can be helpful.

Now you have a compact tool set for the road. How about the home?

To be able to do general maintenance and keep your bike running smoothly you should have a small tool box at home.

This tool box should have all the same things as your compact with some other wrenches for greasing those bearings or changing them out.

It is good to have a tool which takes the chain apart so you can replace it. You will need to replace your chain when you see noticeable wear. A chain is several small bearings connected together.

If you are not sure where to start, start with a compact tool set. It is better to be prepared than wishing you had been when it is too late.

See you on the streets!
For more information and tool sets to purchase: http://www.mycyclingsource.com/bicycle-repair-tool.html

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By Ilse Hagen

Riding bicycles are a good form of exercise, plus it helps save the environment too because you won’t be creating or generating any pollution. The popularity of bikes today are greatly increasing, what with the rising prices of fuel plus the increasing traffic in the streets, forcing people to look for more practical ways to get from one place to another. In caring for your bike, you have to use right types of bike wheels to make sure that your bike is working properly.

What they are

Before going to the types of bike wheels, you have to understand that a bicycle wheel is different from regular car wheels because they have thinner yet bigger tires. They also are self-butted and are lightweight compared to car wheels. Bike wheels can have as much as 48 spokes.

The main parts of bike wheels are:

Hub - this is the centermost part of the bike wheel and consists of the axle, the hub shell, and the bearings. It supports the entire wheel and is usually made from steel or aluminum.

Axle - attached to dropouts on the frame and contains the nuts and bolts as well as the quick release, which allows you to easily install and remove the wheels if needed.

Bearings - allow the wheel itself to rotate freely

Kinds

The types of bike wheels are:

Racing bike wheels - made from lightweight and highly aerodynamic materials that allow you to glide and drive swiftly on smooth terrains and different race tracks. They have vast rim depths and are made from aluminum.

Mountain bike wheels - made for mountain bikes and are durable for rough terrains. They have the standard mountain bike rim size of 26 inches and have lower air pressures for greater traction and shock absorption.

BMX wheels - made for BMX bikes, these are wider and shorter than the bike wheels of a mountain bike and allow for greater shock absorption and pressure. These can handle dirt and rough terrain.
Important buying tips

More information on Bicycle Wheels is available in Picky Guide, one of the fastest growing online magazines giving free consumer reviews and information.

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By Theo CorbettIf you have recently bought a bicycle, whether a road or mountain bike, you will have no doubt already discovered how much fun it is. However, if you want to maintain those levels of enjoyment for many years to come you have to carefully maintain your bike. The last thing you want to happen is for something to break (especially the chain!) when you are out and about far away from home. Here is a brief guide on how to clean, and therefore maintain, your bike. This routine should be carried out at least once every six weeks if you use your bike regularly.

1) No power washing! Don’t even think of getting a jet wash or power wash out to clean your bike. Although it is both fun and easy, if it is too powerful it could damage the bike and it doesn’t provide the kind of due care and attention needed. If you want to spray the mud and grime off then use a basic hose with normal water pressure. After that, you need a bucket of warm water and some bicycle cleaner.

2) Use the warm water and bicycle cleaner and with a medium to soft brush gently clean over the whole bike except for the chain and sprockets. Take care around the handlebars, brakes and cables as we don’t want to get these too wet.

3) For the chain and sprockets you will need an old toothbrush and some specific bicycle degreaser. Spray the degreaser over the chain and sprockets and then work over them with the toothbrush until all the grime and grease has been removed. By doing this you remove any stubborn dirt and grime that would cause the chain to degrade. When it is all clean check the condition of the chain, you are looking for rust and any wear and tear.

4) Now dry off the whole bike using a chamois leather cloth. Ensure you get right into all the nooks and joins so that water doesn’t settle anywhere. Then we need to add new grease / oil to the chain. Ensure you cover the whole chain. You should also add some grease to the braking pivots. Ensure the brake pads are dry and that the brakes work effectively. Finally you may, depending on the conditions in which you normally take your bike out in, want to add some special water dispersal spray to the cables on the bike. This will prevent corrosion in the long term is you regularly take your bike out in the wet.
Get Cheap Bicycle Insurance. At Consumer Review UK we have a range of product and buying guides. Join the debate and discover the cheapest and best cycle insurance providers in the UK.

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It’s calculated that there are about 85 million bike riders in the U.S. over half a million of them wind up in ERs each year. Nearly 70,000 people are hospitalized every year merely because they didn’t wear a helmet.

Putting on a helmet when cycling is the best possible way to keep yourself from suffering a major injury. No matter if you’re an experienced cyclist or a beginner, this is the top rule of cycling. They’re cheap and available at retailers nationwide. Sadly, only a small percentage of bike riders adopt this elementary rule and many pay the price.

Cycle accident head injury stats are astounding. Nearly one out of every 8 results in brain damage. Moreover, two-thirds of bike accident deaths are the result of traumatic brain injury. Experts say the vast majority of these fatalities and injuries could have easily been avoided.

It is important to wear a bike helmet that is sized properly. Find out the size required by measuring around the largest part of the head. This is the area approximately an inch above the eyebrows. When properly worn, the helmet will rest in this place. Read the packaging of the helmets and match the measurement with the size on the box.

To make the helmet more well-situated and fit perfectly, sizing pads are ordinarily included. These are added to the inside of the headgear to make a cosy, but not tight fit. The straps on a helmet are adjustable and should also be snug but not excessively tight. They come with plastic clips to fasten them. These should invariably be done up when riding to hold the helmet in place.

In addition to putting on a helmet, there are other safety forethoughts cyclists need to keep in mind. Reflectors should be installed on all cycles. They give a visual clue to drivers, especially in low-light situations. Reflective clothing is another option and gives high profile of the rider.

As with driving a automobile, you’re responsible for your safety and that of others close to you. Merely complying all the traffic rules will keep you much safer. Stop at all stop signs and lights, be aware of what’s going on around you and use good judgment when you ride.

Remember, cars and trucks are much heavier and are going quicker than they may appear. This lesson should be earnestly emphasized to any kid or adult just learning to ride a bicycle. Inexperienced riders should stay out of high traffic areas, and will learn to ride more safely as their confidence goes up.

Cars and trucks cannot stop as promptly as you can, and they are not always watching out for bicycle riders. Be watchful, pay attention to all the traffic around you at all times. Making eye contact with drivers at crossings ensures they see you and are cognizant of your intentions.

Always ride your bike on designated bike paths when available. Some cities provide bike paths in business areas that are well away from traffic. When no path is usable, cycle with the traffic on the far right side, not against. When turning, invariably use hand signals, make sure the drivers around you know what you are doing.

Sidewalks can be dangerous to a cyclist. There are usually things like sign posts, rubbish cans and even cars parked across them. These things can be hard to navigate, especially when combined with people walking about. The risk of injury to the cyclist or an innocent pedestrian is rather high. It’s best to stay off the footpath with your bicycle.

The most dangerous time of day to ride a bike is in the darker hours. Children are especially vulnerable because of their small size. Cyclists and their bicycles can be hard to see unless they have reflective gear on. For even higher visibility, headlamps, taillights and even directional lights should be installed on any bike that will be ridden at nighttime.

No matter where you ride your bike, what type of bike you ride, or your age, cycling can be a whole lot of fun. You can keep yourself safe by complying with some basic safety principles and donning a properly fitted helmet. Knowing you’re safe and being confident in traffic will make your ride much more enjoyable.

Next time we’ll talk about bike upkeep and repair. Find out what you can do to keep your bike riding smooth for many years to come.
For more information about bicycles and Bicycle Safety http://bicycles.biblioflip.com/, visit: http://biblioflip.com

K.L. “Vin” Hayes heads a team of freelance writers and researchers. Over the last decade, they have worked together to develop quality digital reissues of vintage books & documents as well as original publications. Vin specializes in how to info that includes a wide variety of matters such as fishing & hunting, hobbies & crafts, self-improvement, construction and more.

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By Robert Grazian

After the introduction of the bicycle in Europe during 19th Century, it is the only item which was very useful and used sparingly by the entire world population. Bicycle is simple but elegant, with multiple uses. It has helped the people as the cheapest way of transportation, it serves as the best way of doing exercise and the place of bicycle as a sports equipment is at the pinnacle. A bicycle is made out of many components. These bicycle parts integrated in an elegant and perfect way make a superb and imposing bicycle.

A bicycle is driven by the human power. The cycle is run by the two wheels connected by a metal or plastic frame. The typical parts of the bicycle are wheels, frame, brakes, suspension, seating, carriers, drive train or chains connected between wheels and pedals, steering or handle and other accessories like bells, lights etc.

Wheels are the most vital and inevitable part of any vehicle. Looking back to its formative years, one can see that the wheels used were made up of wood. Of course the wooden wheels were very heavy, very slow due to its blunt body, and also required more effort to ride. Thanks to modern technology, the present day wheels are superb and very efficient; one can drive the bicycle with very less efforts. The present day wheels have a metal hub, a metal rim holding the metallic spokes, a rubber tube and a pneumatic rubber tire in the outer envelope. The metal bearings allow the wheel hubs to move freely on the axles.

Frames are the next parts to discuss. Frames are made very strong, which gives the skeleton of the cycle. They are generally made up of metals and some times with that of plastic. Steering, seating, the wheels are all connected to the frame in a harmonious way making the bicycle fit for a smooth ride. Usually frame has two parts of triangular shape, one in front and the other in the rear.

Suspensions are very important for the comfortable ride of a bicycle. There serves the role of a shock absorber. Drive train is the engine part of a bicycle. It consists of pedals, a chain connected to rear wheel, crank arms which makes the chain to rotate and in turn it helps the rear wheel to roll. Brakes are the insurances of the bicycle. Brakes control the movement and can be applied whenever necessary. Most of the bicycles use handbrakes. Brake shoes are attached to the wheels, front and back. Both front and back brakes are attaché to the steering. Seating and steering are very important for comfortable cycle drive. Presently adjustable steering and seating are available in most of the modern cycles.

Bicycles have become part of the human life. This is the cheapest way of conveyance and the best way of exercise. The popularity of the cycles is sure to grow further.
Robert Grazian is an accomplished niche website developer and author.
To learn more about bicycle parts http://bicycleguideonline.info/bicycle-parts/ visit Bicycle Guide Online http://bicycleguideonline.info/ for current articles and discussions.

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By Alexander Sutton

There are many short-term and long-term benefits of biking. Some people prefer to actually go biking, but for others, it is more convenient, easier, or safer to simply use an exercise or stationary bike. The great thing about the stationary bike is that you do not have to leave the safety and warmth of your own home, especially if you exercise at unusual hours of the night, live in a colder climate, or live in a city without clear, accessible bike paths and bike trails.

The first of the benefits of biking is that it provides a good, safe cardio workout. Health experts suggest that you should do aerobic exercise at least three times a week, keeping your heart rate elevated for at least twenty minutes at a time. Using an exercise bike definitely fulfills this requirement. The second benefit of biking is muscle tone. The bike allows you to tone the muscles in your legs and thighs, and depending on the bike, even your arms. You can adjust the workout (or the programmed incline) to give your legs even more of a workout and build the muscles. The third benefit of biking is that you can warm up and cool down for weight training or more intense aerobic activity. The fourth benefit is that it’s easy enough, and even low impact enough, that overweight people can begin exercising, as well as people who suffer from pain or back injuries.

There are many benefits to biking, and many different reasons to take up the stationary bike. You can begin by purchasing a bike, or using the stationary bikes at gyms, recreation centers, or even a friend’s house.
Alex Sutton has worked in the health and fitness industry for nearly 11 years. For more information please visit exercise bikes. http://www.americanfitness.net/exercisebikes.html

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