How Long Does it Take to Bike 20 Miles?

Biking is a great way to get some exercise, explore your surroundings, and get some fresh air. Whether you are a seasoned cyclist or just starting out, it's always good to know how long it takes to bike a certain distance. In this post, we will explore the question, "How long does it take to bike 20 miles?"

To answer this question, we first need to consider a few factors that can affect how long it takes to bike 20 miles. These factors include the terrain, the type of bike you are using, your level of fitness, and your speed.

Terrain: The terrain you are biking on can have a significant impact on how long it takes to bike 20 miles. If you are biking on a flat road, you will likely be able to bike faster than if you are biking up a steep hill. Similarly, if you are biking on a smooth road, you will likely be able to bike faster than if you are biking on a bumpy dirt road.

Type of bike: The type of bike you are using can also affect how long it takes to bike 20 miles. If you are using a road bike, you will likely be able to bike faster than if you are using a mountain bike or a hybrid bike. Road bikes are designed for speed and efficiency on smooth roads, while mountain bikes and hybrid bikes are designed for rougher terrain.

Level of fitness: Your level of fitness can also impact how long it takes to bike 20 miles. If you are in good shape and have been biking regularly, you will likely be able to bike faster than if you are just starting out or have not been biking regularly.

Speed: Finally, your speed will obviously impact how long it takes to bike 20 miles. The faster you bike, the less time it will take to cover the distance.

So, how long does it take to bike 20 miles? The answer to this question will vary depending on the factors we just discussed. However, as a general rule of thumb, an average cyclist on a road bike can bike 20 miles in about one hour. This assumes a relatively flat terrain and a steady pace of about 15 miles per hour.

Of course, this is just an estimate. If you are biking on a hilly terrain or using a different type of bike, it may take you longer to bike 20 miles. Similarly, if you are not in great shape or are just starting out, it may take you longer to cover the distance.

One thing to keep in mind is that biking 20 miles is a significant distance for many people, especially those who are just starting out. If you are new to biking or are not in great shape, it's important to start slowly and work your way up to longer distances. This will help you avoid injury and build up your fitness gradually.

The answer to the question "How long does it take to bike 20 miles?" depends on several factors, including terrain, type of bike, level of fitness, and speed. However, as a general rule of thumb, an average cyclist on a road bike can bike 20 miles in about one hour. Remember to start slowly if you are new to biking and build up your fitness gradually to avoid injury. Happy biking!

Which Muscles Work The Hardest When Cycling, And How Do I Make Them Stronger?

Cycling is a great way to improve cardiovascular fitness and burn calories, but it also involves a lot of muscular effort. When you cycle, several muscles are working together to power your pedaling motion. Some muscles are working harder than others, depending on the type of cycling you're doing and the terrain you're riding on. In this blog post, we'll explore which muscles work the hardest when cycling and provide some tips on how to make them stronger.

Which muscles work the hardest when cycling?

Quadriceps

The quadriceps, located at the front of your thigh, are the main muscles responsible for powering your pedal stroke. As you push down on the pedals, your quadriceps contract to extend your knee and propel you forward. The harder you push, the more work your quadriceps have to do.

Glutes

Your glutes, or butt muscles, are also heavily involved in cycling. They help to extend your hip as you push down on the pedal and provide stability to your pelvis.

Hamstrings

The hamstrings, located at the back of your thigh, are the opposing muscle group to your quadriceps. They help to flex your knee and pull your foot back up towards your butt as you complete your pedal stroke.

Calves

Your calf muscles are also involved in cycling, especially when you're riding uphill or at high speeds. They help to push down on the pedal and provide stability to your ankle.

Core

Your core muscles, including your abdominals and lower back, are also working hard when you cycle. They help to stabilize your spine and pelvis, which is especially important when you're riding in a low, aerodynamic position.

How to make these muscles stronger?

Resistance training

To make your cycling muscles stronger, you need to challenge them with resistance training. This could involve lifting weights, using resistance bands, or doing bodyweight exercises like squats and lunges. Focus on exercises that target your quadriceps, glutes, hamstrings, and calves, and aim to increase the weight or resistance over time as your muscles adapt.

Plyometrics

Plyometrics, also known as jump training, can also help to improve your cycling muscles' power and explosiveness. Exercises like box jumps, jump squats, and jumping lunges can help to improve your leg strength and power, which will translate to improved cycling performance.

Cycling-specific training

While resistance training and plyometrics can help to improve your cycling muscles' strength and power, there's no substitute for cycling-specific training. Make sure to include regular cycling sessions in your training program, focusing on intervals, hills, and high-intensity efforts to challenge your muscles and improve your endurance.

Stretching and mobility work

Finally, don't forget the importance of stretching and mobility work to keep your cycling muscles healthy and flexible. Tight muscles can limit your range of motion and lead to imbalances and injuries. Make sure to include dynamic stretches and mobility drills in your warm-up, as well as static stretching and foam rolling in your cool-down.

Cycling involves a lot of muscular effort, with several muscles working together to power your pedal stroke. To make these muscles stronger, focus on resistance training, plyometrics, cycling-specific training, and stretching and mobility work. By incorporating these strategies into your training program, you can improve your cycling performance and enjoy all the benefits of this great sport.

How To Improve Your Cycling Speed

Cycling is a fantastic sport for people of all ages and fitness levels. It provides an excellent opportunity to explore the outdoors while also getting a great cardiovascular workout. Whether you are a recreational cyclist or a serious athlete, improving your cycling speed can help you achieve your goals, whether that's finishing your first century ride or winning your next race. In this blog post, we'll take a look at some tips and tricks that will teach you how improve your cycling speed.

1. Get a Proper Bike Fit

One of the most important things you can do to improve your cycling speed is to ensure that you have a proper bike fit. A bike that is set up correctly will help you achieve maximum power output and efficiency, which will translate into faster speeds. You may want to consider getting a professional bike fitting to ensure that your bike is adjusted to your body's specific measurements and needs.

2. Build Your Aerobic Base

Cycling is an aerobic activity, which means that the better your aerobic fitness, the faster you will be able to ride. Building your aerobic base involves doing longer rides at a moderate intensity to increase your endurance and cardiovascular fitness. Try to do at least one long ride per week, gradually increasing the duration over time.

3. Interval Training

Interval training is an effective way to improve your cycling speed. By doing short bursts of high-intensity effort followed by periods of recovery, you can increase your power output and improve your ability to sustain high speeds for longer periods. Try incorporating intervals into your training by doing sprints or hill repeats.

4. Strength Training

Building strength in your legs and core can also help improve your cycling speed. Incorporating strength training into your routine can help you generate more power with each pedal stroke, allowing you to ride faster and more efficiently. Focus on exercises that target your legs, hips, and core, such as squats, lunges, and planks.

5. Practice Good Cycling Technique

Good cycling technique can also help you ride faster. Focus on maintaining a smooth and efficient pedal stroke, using your leg muscles evenly and avoiding bouncing in the saddle. Keep your upper body relaxed and your hands light on the handlebars. Practice riding in a more aerodynamic position by tucking in your elbows and lowering your head and shoulders.

6. Fuel Your Body Properly

Proper nutrition is essential for cycling performance. Make sure you are fueling your body with a balanced diet that includes plenty of carbohydrates, protein, and healthy fats. Eat a small meal or snack before your ride, and drink plenty of water to stay hydrated. During longer rides, consider bringing along energy gels, bars, or other snacks to keep your energy levels up.

7. Rest and Recovery

Finally, it's essential to give your body time to rest and recover between rides. Cycling is a high-impact activity that can put a lot of strain on your muscles and joints. Make sure you are getting enough sleep and taking rest days to allow your body to recover. Incorporating stretching, foam rolling, and other recovery techniques into your routine can also help prevent injury and improve performance.

Improving your cycling speed takes time and dedication, but by following these tips and incorporating them into your training routine, you can make significant progress. Remember to focus on proper bike fit, building your aerobic base, incorporating interval and strength training, practicing good cycling technique, fueling your body properly, and prioritizing rest and recovery. With consistent effort and hard work, you can achieve your cycling goals and become a faster and more efficient rider.

The Best Bike Racks for Your Car

Biking is a popular and eco-friendly way to get around. But, for many people, getting their bikes from point A to point B can be a challenge. That's where bike racks come in. Bike racks are an essential accessory for any cycling enthusiast who wants to take their bikes on the road. With the right bike rack, you can easily transport your bikes without damaging your car or your bike. In this article, we'll discuss the best bike racks for your car.

Hitch-Mounted Bike Racks

Hitch-mounted bike racks are the most popular type of bike rack. They attach to the hitch receiver on the back of your vehicle and are available in two styles: platform and hanging. Platform bike racks are more expensive than hanging racks but are generally more stable and easier to load and unload.

One of the best hitch-mounted bike racks is the Thule T2 Pro XT. This platform-style bike rack is easy to use and can hold up to two bikes. It features adjustable wheel holders and a ratcheting arm that secures your bikes in place. The Thule T2 Pro XT also includes a built-in cable lock to deter theft.

Trunk-Mounted Bike Racks

Trunk-mounted bike racks are another popular type of bike rack. They are typically less expensive than hitch-mounted racks and don't require a hitch receiver on your vehicle. Instead, they attach to your vehicle's trunk or hatch using straps.

One of the best trunk-mounted bike racks is the Saris Bones 2-Bike Trunk Rack. The Saris Bones is a lightweight and durable bike rack that can hold up to two bikes. It features adjustable arms and legs that allow you to customize the fit to your vehicle. The Saris Bones also includes anti-sway straps that keep your bikes from moving while you're driving.

Roof-Mounted Bike Racks

Roof-mounted bike racks are a great option if you want to keep your bikes out of the way while driving. They attach to your vehicle's roof rails and can hold one or more bikes.

One of the best roof-mounted bike racks is the Yakima HighRoad. This bike rack can hold one bike and features an easy-to-use clamping system that secures your bike's front wheel in place. The Yakima HighRoad also includes a torque limiter dial that prevents over-tightening and damage to your bike's frame.

Truck Bed Bike Racks

Truck bed bike racks are a great option if you have a pickup truck. They attach to your truck bed and can hold one or more bikes.

One of the best truck bed bike racks is the Thule Insta-Gater Pro. This bike rack features a single-side loading design that makes it easy to load and unload your bike. The Thule Insta-Gater Pro also includes a ratcheting arm that secures your bike in place and a built-in cable lock to deter theft.

Conclusion

When it comes to bike racks, there are many options to choose from. The best bike rack for you will depend on your vehicle type, your biking needs, and your budget. Hitch-mounted bike racks are the most popular and versatile option, while trunk-mounted bike racks are less expensive and easier to install. Roof-mounted bike racks are a great option if you want to keep your bikes out of the way while driving, and truck bed bike racks are ideal for pickup truck owners. With the right bike rack, you can easily transport your bikes and enjoy your cycling adventures.

The Best Bike Locks for Urban Riding

Bike theft is a common occurrence in urban areas, making it essential for urban cyclists to invest in a good quality bike lock. With so many different bike locks on the market, it can be challenging to choose the right one for your needs. In this blog post, we will take a look at some of the best bike locks for urban riding.

1. U-Lock

The U-lock is one of the most popular types of bike locks for urban riding. It's a heavy-duty lock that provides excellent security, thanks to its durable construction and its ability to withstand attacks from bolt cutters and hammers. When using a U-lock, it's essential to lock both the frame and the wheel to a secure object to prevent thieves from removing the bike components. My favorite U-Lock is the Kryptonite Evolution Mini-7.

2. Chain Lock

A chain lock is another popular option for urban riders. It's a flexible lock that allows you to secure your bike to a wide range of objects, such as bike racks, poles, and trees. A high-quality chain lock will be made of hardened steel, making it resistant to bolt cutters and other cutting tools. A chain lock is an excellent choice for securing your bike in high-risk areas. My favorite chain lock is the Kryptonite Evolution 1055.

3. Folding Lock

Folding locks are a newer type of bike lock that has gained popularity in recent years. They are compact and easy to carry, making them ideal for commuters or riders who need to carry their lock with them. Folding locks are made of hardened steel plates that are connected by pivots, allowing them to fold up into a compact package when not in use. Folding locks are an excellent choice for riders who need a lock that is easy to transport and provides excellent security. My favorite folding lock is from ROCKBROS.

4. Cable Lock

A cable lock is a lightweight and flexible lock that is ideal for securing accessories and components on your bike, such as the saddle or the wheels. While cable locks are not as secure as U-locks or chain locks, they are an excellent option for low-risk areas or quick stops. When using a cable lock, it's essential to loop it through the bike frame and the object you're securing it to, ensuring that it's difficult for thieves to cut through the lock. My favorite cable lock is the Kryptonite KryptoFlex.

5. Combination Lock

A combination lock is a popular option for riders who don't want to carry a key with them. Combination locks have a series of numbers or letters that must be aligned to unlock the lock. They are available in a wide range of sizes and styles, making them a versatile option for different types of bikes and riding styles. My favorite combination lock is the 5-digit Cable Lock from ROCKBROS.

Conclusion

Investing in a good quality bike lock is essential for urban riders who want to keep their bikes safe and secure. Whether you choose a U-lock, chain lock, folding lock, cable lock, or combination lock, it's important to choose a lock that provides excellent security and is suitable for your riding needs. With the right lock, you can enjoy worry-free cycling in the city.