How to Relieve Sore Muscles Fast After Workout

It’s very likely that after hard interval training or a hardcore session in the gym, your muscles feel sore. In such cases, you are looking for solutions on how to relieve sore muscles fast after workout. If your muscles feel like a rock, you are likely suffering from a condition called delayed onset muscle soreness (DOMS).

Muscles

Let us tell you, feeling sore after a hard workout is pretty normal. The soreness could last for a day or two (24 to 48 hours). Even if you’ve stopped cycling. Besides, muscle soreness could also be a result of inflammation as it plays an important part in cellular repair and recovery.

What causes sore muscles?

One of the major consequences of sore muscles is due to vigorous exercise. A session of heavy-weightlifting, intervals or hill reps results in the accumulation of lactic acid in the muscles. Resulting in a condition known as (DOMS) as explained above. However, the lactic acid build up is not the only reason for delayed onset muscle soreness.

The swelling in muscles compartment results from an influx of white blood cells (WBCs) and prostaglandins and other nutrients and fluids that flow to the muscles to repair the damage after a hard workout. While this type of muscle damage is microscopic, it can leave you feeling sore for over 2-3 days. This largely depends on the intensity of the workout.

Cross Train:

For most of us, cycling is vital. However, there are other ways we can supplement cycling with other activities. If you do not cross train, consider it now. Instead of biking, all the time, try running, swimming or doing yoga. You can also weight train as this will help reduce the stress on your cycling muscles.

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Consume more Antioxidants:

There’s a word in the air for quite some time that antioxidants decrease inflammation. However, research suggests antioxidants blunt cell damage by strengthening the immune system and interrupting the domino-like damaging effects of free radicals that contribute to initial soreness and DOMS.

Increase Your Intake of Healthy Fat:

It is believed that Omega-3 helps to keep our cells intact. They do this by incorporating themselves within the cell membrane of the muscles where they form a barrier and may help preserve the integrity of the cell membrane. Fatty fish are known to supply a significant amount of omega-3s.

Consider Supplementing With Vitamin D:

Vitamin D is known to improve muscle function and protect against injuries. So ensure to include vitamin D in your diet. Consider consuming dairy and fatty fish products that offer a good boost of Vitamin D. This will help relieve sore muscles fast after workout.

Protein, Protein and Protein:

Protein is made up of amino acids. Amino acids are the building blocks of your body. Providing your muscles with a steady supply of amino acids will help recover sore muscles. Greek yoghurt, eggs or nuts are a great way to supply protein to your muscles. Here’s list of food sources that are rich in protein.

Start like a Tortoise, Fly like a Rabbit:

You become a victim of delayed onset muscle soreness (DOMS) because of your workout more than you can take. In such cases, it is advised that you start off slow and build progression.

If you haven’t been active, are overweight or are recovering from an injury, going hard is probably not a good idea. Ensure to stick to a steady progression that will make you stronger without overwhelming your body.

Spin at a higher cadence:

If you haven’t tried out, maintain a higher cadence in the 90RPM range. This will reduce the amount of torque transferred to your joints and overall stress on your muscles.

Know Your Limits—Then Push Them:

It’s okay to push beyond your limit once in a while. However, admit it that you won’t feel that great afterwards. You will have to take it slow after you push yourself to let your muscles recover and rebuild.

Keep reading to know more ways on how to relieve sore muscles fast after a workout.

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Refuel the Right Way:

Make sure right after your workout you consume a protein shake (30 and 60 minutes after working out). For best results, choose a protein shake that contains whey. The amino acid leucine, which helps initiate muscle protein synthesis and relieve sore muscles fast after a workout.

Foam-Roll the Pain Away:

If you do it wrong, it will surely hurt you. But using the foam rollers the right way will help your muscles function smoothly. Foam rollers are a good way to increases blood flow and nutrition to injured muscles and heal them faster.

Don’t Rely on Pain Relievers:

If your soreness is too harsh, it is tempting to take anti-inflammatory relievers to soothe the pain. However, do keep in mind that anti-inflammatories can do more harm than good; rather than solving your problem, these drugs simply mask it, allowing you to do more damage and feel worse later.

Get a massage:

There are numerous benefits to getting a good massage. It will not only make you feel good but also reduce pain, help muscle recovery, reduce muscle tightness, improve blood flow and the most important of all, use inflammation.

Makes sure to get a massage along with essential oil, this will double up the benefits. This is one of our favourite ways on relieve sore muscles fast after workout. Read about the benefits of massage therapies here.

Sleep well:

Getting good sleep will also play a vital role in relieving your muscles from soreness. If you are doing a hard training workout, ensure to get good sleep. This can help you recover faster.
Besides, good sleep will boost your performance on the bike as well.

Balance Exercise With Rest and Recovery:

Always keep in mind, higher the level of training intensity and effort, the great you will need for a planned recovery. You need to give attention to your workout with a training log and ensure you listen to how your body feels. This will be extremely helpful in determining your recovery needs and modifying your training program accordingly.

How to Reduce Belly Fat Fast by Cycling [Revealed]

It’s quite a common sight to see people with a spare tire around their waist. These extra pounds are certainly bad for your health. If you’re technically overweight and have a bigger waistline, you’re at risk for heart disease. It is also linked to high blood pressure, high cholesterol, high blood sugar and diabetes.

Belly Fat

If you are looking for ways on how to reduce belly fat fast, you’re in the right place. Assuming you already have a bicycle, you can perform a number of workouts on the bicycle and burn fat fast. Simultaneously, get fit and fast!

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4 Ways: How to reduce belly fat fast by cycling

Go Hard to Reduce Belly Fat Fast:

Interval training is a very good way to kick-start the process of burning belly fat. Stick to one day in a week or go hard on weekends. Studies have shown that interval training significantly helps in reducing belly fat.

Here’s one simple way on how to reduce belly fat fast by cycling at a high intensity 

  • Warm up- 10-15 minutes
  • Go hard for 30 seconds (on a scale of 1 -10, go 9)
  • Go easy for one minute
  • Repeat (5 times)

Keep It balanced to Lose Belly Fat Fast:

Needless to say, overdoing anything is probably not a good idea. Even when it comes to going hard to burn that spare tire. So ensure to put a cap on the intensity to a couple of weeks and mix it up with rest days and long easy rides (zone 2).

These balanced rides are not only a good way to burn fat but also aid in building your slow-twitch, endurance muscle fibres. These rides also help in increasing capillary development, improving your ability to use lactate for energy, and make you a better fat-burner.

Use the 80/20 Rule to Lose Belly Fat Fast:

The “80/20 rule,” also called polarized training is often prescribed by coaches. This method is worth trying to not only burn fat but also get fast and fit on the bike.  In this method, you spend 80% riding time at low intensity and 20 per cent at moderate to hard intensity. This way, when you have to go hard, you have the energy and freshness in your legs to go hard enough to maximise those interval efforts.

Needless to say, hitting both intensities actually improves your overall abilities. Your slow-twitch muscle fibres do the work of recycling the lactate your high-intensity, fast-twitch fibres produce.  As a result, you are able to work harder at the high intensity which in turn stimulates more fat burning. 

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Include Fasted Riding to Reduce Belly Fat Fast:

A good way to burn belly fat is by riding at least two to three times a week ‘fasted’. Just ensure that you start your ride on an empty stomach. (Your regular dose of caffeine is permitted). 

Those of you thinking of going on a long ride can also start riding on an empty stomach. But this time make sure you are carrying food along and eat at the 2-hour mark. The idea here is to not bonk. After you have fasted all night, your glycogen stores are low, so your body needs to tap the fat reserves for fuel. The fasted method is tried and true way to help burn more belly fat fast. 

More ways to lose weight by cycling!

Commute to Work to Reduce Belly Fat Fast:

Biking to work might not be enough to give you that long workout that needs you to dig in your fat reserves. However, even a small bike ride will deliver fat-burning benefits over time

A study published in the Journal of Epidemiology & Community Health reported that people who started commuting by bike for as little as 10 minutes each way lost a couple of pounds and improved their BMIs over a span of two years.Those whose commutes were at least 30 minutes each way saw significant weight and BMI improvements, losing about 15 pounds and reducing their BMI and average of 2.25 points over the same time period.

Things to Do Right After You Buy a New Bicycle!

You’ve finally managed to get your dream bike. The bicycle that gave you enough sleepless nights. It finally has a place to call home and a soulmate who will ensure to take care, always.  You’ve spent enough days reading about, researching, asking friends and acquaintance about buying the right bicycle. 

New Bicycle

And now it’s time for you and your bicycle make memories out on the road! Well, buying the right bicycle is half your job done, riding and taking care of it is another.  So if you are completely new to cycling or are getting back after a very long break, here are a few things to do after you buy a new bicycle!

Invest in a good helmet:

Times are changing. A hairstyle is given less important than your head while riding a bicycle on the road. So before you head out in excitement, ensure to wear a good helmet. Here’s a guide that will help you choose the right bicycle helmet. 

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Download a cycling app:

Cycling apps are a trend in the cycling world. So download one of the best cycling apps right away and start recording your ride and track the number of calories you burn. This will add more fun between your legs. 

Starva is our personal favourite. If you’re looking for the best cycling apps, here’s a list! 

Join cycling communities and Whatsapp groups:

If you’re a cyclist, you have to be on your local cycling groups. Check Facebook, there are tons of cycling groups. Once you find, join them. 

There are also quite a few Whatsapp cycling groups that you can join! New cycling buddies, loads of cycling tips from experienced cyclist will make all the difference. 

You can join our cycling community here: I AM VELOCRUSH

Buy a bicycle repair kit:

Punctures are just around the corner to ruin your bicycle ride every now and then. Moreover, they are very likely to hit you when you least expect them. Hence, carry a puncture kit and a spare tube  along and don’t forget to learn how to use it.  You might also want to consider buying a hand pump for such dreaded times. 

Also, get yourself a good saddle bag to put these things all in and carry around wherever you go!

Get a good floor pump:

One of the most important things most cyclists forget when they head out for a ride is to check their tyre pressure. Optimum tyre pressure will ensure that your tyres roll well and reduce the chances of pinch flats. Read about tyre pressure, here!

Control your excitement:

No matter how old you are, the bicycle will manage to get the kid out of you! Just ensure you are aware that you’re on the road and not get carried away. This excitement is good but not when it’s not under control!

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Bib shorts are a must:

You are likely to spend more hours on a bicycle as you get stronger. However, staying saddled for long hours is going to be a challenge. In such cases, consider getting yourself well- padded shorts. The advantages of bib shorts are plenty. 

Get cycling accessories:

Well, there is no end to the number of cycling accessories you would want to buy. Also, there is no right time for most of the bicycle parts and accessories. You can get them all if your pockets are deep. However, once you get into cycling, somehow you get carried away and there’s not stopping after buying 1. We cyclist are spoilt for choice. 

Get more cycling accessories:

Once you progress, consider buying yourself cycling gloves, cycling jersey tail light and much more. Well, there is honestly no limit to the number of cycling accessories you can buy! We cyclist, always run after the latest and the best, don’t we?

Well, there is no end to the number of cycling accessories you would want to buy. Also, there is no right time to buy most of the bicycle accessories. Somehow you get carried away and there’s not stopping after buying.

Get more & more cycling accessories:

Once you progress, consider being yourself  cycling gloves, cycling jersey tail light and much more. Well, there is honestly no limit to the amount of cycling accessories you can buy!

Best Gear Cycle for Ladies in India

Ladies The process of buying a bicycle for women is quite similar to that of buying a bicycle in general. However, there are a few grounds rules that need to be kept in mind, especially for Indian women.Ladies

If you are trying to get back to cycling, there are a few things your bicycle should provide.

Comfortable seat– As you are not used to sitting or riding a bicycle, comfort is going to be a problem. So go with bicycles that have a nice soft and wide seat. Especially, if you are on the heavier side. A big and soft seat will make all the difference (likely to vary from women-to-women).

Comfortable grip– You are going to need a bicycle that also has a comfortable grip to hold. Until today, we have taught dozens of women to cycle through our cycling classes. One of the major concerns that cause a problem while riding is the absence of a comfortable grip. For a short ride it’s okay but if you are going to spend more than 30 minutes, a good grip will keep those hands from turning red.

Step-through frames – One of the major reasons why women, especially short in height stay away from cycling is because of the top tube of the bicycle. It makes it difficult to get on and off the bike, thus, resulting in falling. The fear of falling is what keeps them away from trying as well. However, if you a bicycle with a step-through frame, it will give you the confidence to start cycling without falling.

Besides, you can always invest in a good pair of gloves and bib shorts to increase comfort level. Keep these three pointers in mind and go through our guide to buy a bicycle for adults. You will thank us later! Now let’s move on to the list of some of the best ladies bicycle available in India!

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ELOPS 100 Classic City Cycle:

Decathlon’s Elops 100 is probably the best ladies bicycle for short distances around town by decathlon at a lower budget. Whether college, grocery shopping, work or commute, the bicycle is pretty comfortable. The straight body posture of the bicycle makes it easier to ride.

The bike does not come with any gears, thus, reducing the complexity of changing gears. If you’re a beginner women cyclist, this could be a major advantage. The Elops comes with full metal mudguards to prevent dirt or muck splattering on you and the bike, and V-brakes that make braking easy. That being said, padded palm rest grips for comfort while riding. All these features makes it the best ladies bicycle for women in India.

Mach City iBike W 9344:

Owned by BSA, the Mach City iBike is another good bicycle for women.The bikes comes with step through frame and are suitable for daily commute. The bike also comes with an upgraded version that has 7 speed gears.

Atlas Jewel 26 (2014)₹4,508:

Quite similar to the Ladybird, the Atlas Jewel is another great bicycle for beginner women cyclist. The bicycle is ideal for young girls aged 9 years and above, as well as young teenagers looking for a cycle for commute and fitness.

HERO Empress 26T (2015)₹ 4,450:

Looking to buy a basic bicycle that gets you around from one place to another? Consider looking at The Hero Empress 26T. It’s a single speed bicycle ideal for teenaged girls and young adult women looking for a bicycle for city commuting and occasional long rides. The Hero Empress 26T comes with 26″ x 1-1/2″ tires which are attached to Steel 32H rims. This City Bicycle from Hero Cycles also comes with Rim Brakes.

HERO Aiyana (2015)₹4,525

The Aiyana comes with a steel frame and rigid fork. It’s a single speed bicycle that ideal for commuting. So if you want to get around town, this bike should be your bae.

Atlas Gem 26 (2014)₹4,538:

A great bicycle for beginners (women), is the ATLAS Gem, it comes with a steel frame, and 26-inch alloy rims that will offer a comfortable ride.

BSA Ladybird:

You’ve probably heard about this bicycle for over a decade now. The moment someone says ladybird, the picture of a pink bicycle with a basket in the front just cannot be missed.
For years, and even today, the ladybird is a companion for girls and women belonging to different age groups.

With cushioned saddles, soft hand-grips, step-through frames and other features, makes this ladies bicycle super comfortable.

Atlas Ultimate City Diva ₹7,100:

 The Atlas Ultimate city diva is another that offers a good ride quality. It comes with a comfortable seat and a raised handlebar that offers an upright position while riding.

Firefox Breeze 26 ₹10,500:

If you love the breeze hitting your face, this one is for you! The fresh lime colours bicycle will surely bring freshness to your health with every ride. A great bicycle for women looking to get into cycling again is the Firefox breeze. The single speed bicycle comes with a low step-through steel frame designed and rim brakes.

The breeze also comes with a Zoom suspension fork.

Firefox Tailwind₹ 13,500:

Tailwinds are favourites among every cyclist. However, this one is special, just for women!

The Firefox Tailwind is an entry-level MTB for women. Similar to other ladies bicycles, this too comes with a low-step design. The bike is equipped with a 6-Speed Shimano Tourney rear derailleur with Shimano RS35 6-Speed grip shifters and a Zoom suspension fork.

Firefox Karma₹ 16,300:

With the ladies bicycle, there is only good karma coming your way!

If you are looking for a hybrid bicycle that lets you ride around further, the Firefox Karma should be given a thought. The bicycle comes with 7-speed gears and trigger shift that makes it easy to shift while riding. Firefox karma also comes with V-brakes that offer a good braking experience and 700 X 35C tires that are wide and offer good comfort.

Atlas Beauty 26 (2014)₹ 4,698:

The Atlas Beauty 26 (2014) features a steel MIG welded frame. The frame is designed to be specific for young girls. It’s 26″ wheels fitted on 26 x 1-3/8 rims ensure a smooth, comfortable ride.

The Atlas Beauty 26 (2014) is a great bicycle for young girls aged 9 years and above, as well as young teenagers looking for a cycle for commute and fitness.

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BSA Diana Classic 26 (2016)₹ 4,700:

There’s no end to the number of ladies bicycles in the market. If you really wish to go out and ride, the BSA Diana Classic is also a good option for teenage girls and young adult women for commuting.

Cosmic Jus Bike Lady SS 26″ (2016) ₹9,900:

Cosmic is an Indian bicycle brand that has been around for quite some time now. The bicycle comes with a steel step-through frame, cushioned saddle, powerful V-brakes and tough 26’’ tires.

Schwinn Super Sport 3 ₹15000:

Schwinn is one of the oldest and reliable bicycle brands in the world. The Schwinn super sport 3 is made from Aluminium alloy frame. The bike has 29 inch Kenda tyres and comes with 21 speed Shimano gears.

Ridely Cordis 1 Women (2017) ₹28,500:

Made in Belgian, the Ridley Cordis is a Hybrid bicycle for women. Made with 6061 Aluminium Alloy Frame, Cordis comes with Shimano Tourney FD-TY710, 3-Speed front derailleur, Shimano Altus RD-M310, 8-Speed rear derailleur and Shimano Altus ST-EF51 Shifters.

But that’s not it, this best ladies bicycle also comes with 700c Threadless Suspension Fork with 50mm of travel.

If you are in search of the best ladies bicycle for fitness and long weekend rides, this bike is worth it all!

Liv Enchant 2 (2016)₹ 32,900:

If you are looking for a bicycle that looks good and offers comfort, the Liv Enchant fits the list.
The bike comes with Shimano Tourney front and rear derailleurs and Shimano ST-EF40 shifters. It also has a Suntour M3010 Suspension fork.

Author Cross Thema (2016) ₹28,500:

If you’re looking for an entry-level bicycle at a reasonable price, the Cross Thema should be on your list. The bicycle comes with a 3×7 speed Shimano Tourney drivetrain that can be controlled by Shimano Revospeed 21-Speed shifters.

Trek Skye Women’s:

The Trek Skye is one of the few ladies bicycles that is specifically optimised for women. If you are looking to have fun, get dirty and stay fit, this bike is a good one.

Liv Suede 2 (2016)₹ 33,700:

Liv by Giant is the first cycling brand that is completely dedicated to women. Made from Aluxx grade aluminium, the Liv Suede (2016) is a meant for city riding.

This best ladies bicycle comes with double walled alloy rims, Shimano RD-TX55 rear derailleur and Shimano SL TX50 shifters

Kona Coco (2018)₹ 44890:

Hailing from Canada, Kona Coco is a hybrid bicycle for women that comes with Tektro Disc brakes, Shimano Alivio rear derailleur, Shimano Acera shifters, Double Wall Alloy Rims and an aluminium fork.

Cycling Tips for Beginners That Make Cycling Fun!

Cycling Tips If you are new to cycling or wish to take up the sport in 2020, you have already won half the battle. While cycling can get a little overwhelming after years, but the trick is to keep it simple and have lots of fun! Don’t worry about the gears or matching your helmet to your bicycle or cycling kit. For now, let’s forget the rules and have more fun!

Cycling Tips

Below we have listed 8 cycling tips for beginners that will ensure you start on the right foot and have fun. All you need is a bike and a helmet. Don’t even think of spending money on fancy new gear or carbon fibre. Right now the idea os to fall deeply in love with cycling. 

Get the saddle height right:

Most of us feel comfortable and far more confident with the saddle height at the lowest as your feet can easily touch the ground. However, this could lead to knee pain and put you at risk for injury. 

Don’t stress about the gears:

If you have a single-speed bike, no worries. However, if you do have a geared bike, nothing like it. For starters, using it might be complicated, but don’t let that distract you from your goal. 

Just ensure to keep the chain on the front derailed in the centre. This way, you can use the complete set of gears on the rear. Using the lowest or the highest can sometimes lead to cross chaining. This needs to be avoided at all times.

Change gears while pedalling:

Often, most of you change bicycle gears when not pedalling. Also, some newbies change the gears when they stop. Doing so will loosen the tuning of the cable and won’t give perfect shifts in the long run. The best way to go about is to change gears while you are pedalling non stop. This way the chain easily moves from one cog to another. Keep in mind not to put too much pressure on the pedal while changing the gear (especially on a climb) as this could lead to the change going through too much tension and could even snap.

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Always have these essential bike tools:

Maintain your own bike:

Keeping your bicycle in good shape is an important aspect of cycling. Basics such as cleaning and relaxing your chain, checking air pressure are things that can be done by yourself. This not only helps to keep the bicycle in good shape but also increase the life span of the components and other parts. 

Avoid doing too much too soon:

Never be in a hurry to clock more distance. Always build up gradually. Your body needs the time to adjust to new distances. Remember to start with a warm-up and then settle into a rhythm and enjoy the ride. 

Join a local cycling group:

One of the best ways to have more fun is by riding with like-minded people. Make it a point to join WhatsApp groups and join in the weekly rides. This way you also get to learn about bikes, nutrition, routes, and more.

Learn the art of riding in a group:

If you find yourself riding in a group for the first time, start by handing t the back of the pack. Observe and learn. You don’t want to be the reason for a crash. Don’t hesitate to ask and clear your doubts if any. Remember, a crash will be more embarrassing than asking a dumb question.

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Remember to refuel:

Long hours on the bike always need some refuelling. If you find yourself cycling for over an hour, water won’t be enough. A bottle of electron and a snack will make a huge difference. Forgetting to eat can put your body into a deficit and cause you to bonk. You will finish the ride feeling tired, dizzy and nauseated.

Don’t forget to eat and hydrate:

Once you are back home, don’t forget to eat and hydrate. A good portion of breakfast is what you need to consume to restore the lost electrolyte and energy. Also, this will keep you active throughout the day.

If you have more cycling tips for beginners that you think should make it to the list, feel free to comment below and let us know.

Bike Care: 6 Steps to Taking Care of Your Bicycle?

Bike Care One of the most valued possession of every cyclist is the bicycle. Some use it to commute, fitness and recreation and more. While most of us enjoy riding the bicycle on transversing terrain, just a few manage to take good care of it. Little do we realise, a well-maintained bicycle looks great and lasts even longer. 

Bike Care

If you are interested in getting compliments for your bike from your fellow mates, here are a few bicycle hacks that will get you started. 

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Tyre pressure:

After every ride, we are so used to getting home and parking it. It’s only on the next ride, we realise the tyres are running low on pressure. 

Running low tyre pressure increases the chances of getting a flat tyre. Hence, its best advised to check tyre pressure and fill it before heading out. Ensure to check the type of valve and use the right nozzle to inflate. 

There are two types of valves:

  1. Presta
  2. Schrader

Also, don’t forget to check your tyres before going out for a ride.

Clean your bike:

With a busy schedule, it’s difficult to clean your bicycle regularly. However, cleaning it once a week is not a bad idea. You can wash your bike by sponging or scrubbing it by using water and dishwashing liquid. It does wonders!

Don’t forget to wipe it dry.

Lubricate your chain:

Lubricating your bicycle parts regularly protects the bike from corrosion or rust. Hence, it’s important to lubricate the moving parts. However, ensure you don’t over lubricate or under lubricate. Excess lubrication can attract dirt and grime whereas under lubrication can wear off easily. So be sure to apply the right amount of lube.

Here are a few parts you must lubricate:

  • Chain
  • Brake and shifter levers
  • Brake assemblies
  • Brake and derailleur cables
  • Derailleur assemblies
  • Pedals

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Must have Essentials for every Cyclist

No matter where you ride, how less or often, the below essentials are a must for every cyclist. Don’t wait for a chain to run out of lube just to save a few bucks. Buy a lube, it will last you over 6 months easily. Get a puncture kit along, it cost way cheaper than replacing a tube all the time. Allen key set is always useful when you want to check on loose nuts and bolts.

Cycling downhill, taking sharp turns and riding in moving traffic, brakes are important to keep you afloat. So always make it a point to inspect your bike before you head out. Start off with the brake pads and ensure they are not worn out. 

If they are worn out, replace them.

Check the cables by squeezing the brake handles properly.

Also, do clean the brakes regularly to avoid squeaks. 

Check nuts and bolts:

It’s always a good practice to check your nuts and bolts to ensure where they belong. Loosing a screw from your mudguard or bottle stand can be really annoying. None the less, you don’t want to ride your bike with a rattling and banging sound.

Learn to fix a flat:

Flats are more like an uninvited guest. 

They take you by surprise and leave you stranded in the middle of nowhere. If you are riding alone or with someone who doesn’t know how to fix a flat, it’s time you learn to do it yourself. 

Cycling Helmet – Decathlon Mountain Bike Helmet

When it comes to buying a bike, we invest so much time and energy. We take to the internet, we ask around people, we visit quite a few shops and then settle on buying the right bike that fits our requirements. However, it is only minutes before we realise that we need to buy cycling accessories like a good bicycle helmet.

Helmet

That’s the importance given to safety in India. Newbies especially, decide to avoid buying a helmet or invest in a cheap one that it doesn’t last long and offers ‘no safety’. If you’re a cyclist, we hope you don’t think the same way. In order to provide you with the right helmet that’s not cheap but offers good safety, we happened to review the Btwin Rockrider ST 500 cycling helmet.

The bicycle helmet is ideal for cycling and Mountain biking. Heck, you can even use it for skating and skateboarding.

Material:

The helmet is made from Foam: 100.0% Expanded Polystyrene (EPS) Shell : 100.0% Polycarbonate (PC) Buckles : 100.0% Polyoxymethylene (POM) Webbing : 100.0% Polypropylene (PP) and weighs around 286 grams. Similar to the Aerofit 900, this helmet comes with in-mould technology.

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Ventilation:

The helmet comes with 21 vents that make it possible to offer really good ventilation. On our rides, around the city, the ventilation seemed perfectly fine. We never felt too sweaty or itchy on the inside. However, this could likely vary from person to person.

Comfort and straps:

On wearing the helmet, we felt the comfort instantly. The adjustable straps are pretty good and are easy to tighten and loosen. Besides, the 3D tightening system guarantees a good hold during your rides. We do agree with decathlon on that.

Besides, we did experience minimal wobble on hitting the potholes or bad road patches.

Visor:

The ST 500 helmet comes with a detachable visor that is easy to be removed when not required. We suggest you leave the visor on, as it protects your eyes from the light, especially while riding with the sun overhead.

Safety:

The Btwin Rockrider ST 500 helmet comes with EN 1078 standard.

This safety standard was created way back in 1997 and approved by the European Committee for Standardisation for all cycling, skateboarding and roller skating helmets sold in 32 European nations. In other words, EN-1078 is a commonly recognised standard.

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How to wear a cycling helmet correctly.

1. Clip the two ends of the straps with the buckle and check if you are able to slide two fingers between the strap and your chin.
2. Now, adjust the straps so that they form a Y on each side of your ears.
3. Once done, adjust the tightness around your head with the head adjuster

Make sure the helmet is in contact with your head and doesn’t tip sideways, backward or forward when you are moving.

Here’s a list of the 8 best cycling helmets in India. Also, get to know how to buy them.

Overall:

What’s good?

  • Good Ventilation
  • Helmet Safety Standard EN 1078
  • Affordable
  • Removable visor

What’s bad:

  • No place to attach any headlamp

So if you’re looking for an affordable helmet that offers great comfort and doesn’t sacrifice on the safety, this is what you should be looking at.

Best Electric Bicycles in India 2020

It’s quite a fascinating sight to spot an electric bicycle in India. The revolutionary bicycles powered with Lithium-ion technology surely attract attention everywhere they go. The stylish looking bicycles will get you from one place to another without dropping a sweat.

Electric

So what is an electric bike?

An electric bicycle is also known as an e-bike. It’s basically a regular bicycle that is powered by a motor which takes out some effort of pedalling. However, keep in mind that these bicycles are meant to augment human power, not completely replace it. 

Why would you buy an electric bike?

There could be endless reasons to buy an electric bicycle. Some common reasons are listed below:

  1. You want to cycle but don’t want to sweat a lot or at all.
  2. Feeling lazy on your everyday commute and don’t wish to exert but a bicycle is still your first choice to commute.
  3. Might be suffering from a leg injury or illness and riding an electric bike with a motor might just help reduce the stress on your legs.
  4. If you wish to travel with lots of cargo, the added motor will make spinning the pedals far easier.
  5. Either way, there is plenty of reason you would want to ride an electric bicycle in India.

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But before you head out to buy the Best electric bicycle in India, there are a few more things that need to be kept in mind.

Comfort and quality can be of supreme importance, however, while buying the best electric bicycle, you need to consider the motor. Electric bicycles come with a wide variety of power ratings starting from 200W. However, every city has its own limit.    

At present, certain electric bikes fall under the exempt category on account of power less than 250 watt and maximum speed less than 25 kmph.

An electric bicycle with higher ratings will pull more weight with ease, but at the same time consume more battery. On the other hand, a 250W will drain the battery slowly and carry weight with lesser ease.

So where is this motor placed?

This motor is generally placed in the front or rear wheel. When engaged, it pulls or pushes the wheel along. These types of electro bicycles are very common in India and have one major disadvantage, it loses efficiency on hills and varied terrain.

 While you do get from one place to another, you loose on the ability to get the optimum amount of torque or speed failing to use a full gear range.

The best electric bicycles are those that come with a mid-drive motor, which is integrated with the crank and the gears.

Advantages of an electric bicycle with a mid-drive motor:-

  1. Offers better effective hill climbing power.
  2. Enhanced performance while spending less battery energy.
  3. Improved handling as the motor is positioned closer to the ground.

Type of battery:

 The type of battery plays a crucial role when it comes to buying the best electric bicycle. The weight, design, gear range and style are directly proportional to the type of battery.

SEALED LEAD ACID (SLA)

Sealed acid batteries is where standard batteries were used in electric scooters and bicycles. However, even today, most of the e-bikes use SLA batteries.

Advantages:

  1. Affordable 
  2. Disadvantages
  3. Quite heavy and bulky
  4. Offer a shorter riding range
  5. Last for about 100-300 full cycle charges
  6. Require more maintenance
  7. Need to be charged immediately after use

LITHIUM (ION/POLYMER/MANGANESE/ETC.)

 Latest in the battery technology, lithium battery has a lifetime roughly 2-3 times that of an SLA battery. They are much lighter and maintenance free. 

Advantages:

  1. Lightweight batteries offering a high-capacity
  2. Offer a longer riding range
  3. The longer life span of about 800 charges

Disadvantages:

  1. Very expensive as compared to SLA 

How do I operate an electric bike?

There are three modes that you get on an electric bicycle.

Pedal Only:

 Just like a regular bicycle, you can pedal an electric bicycle with a regular one. Besides, there is no extra resistance created by the motor, so it will feel similar to a regular bicycle.

Pedal Assist:

The pedal assist mode lets you take advantage of electric power + human. Simply turn on the mode on the handlebar and the motor will provide a gentle push as you pedal forward.  Besides, you switch gears as well as the terrain changes to take advantage of more torque or faster speed. 

It’s an amazing feeling to use pedal-assist mode, as it makes cycling effortless, flattens out the hills, and allows you to just enjoy yourself and the scenery. 

Electric Only:

With this mode, let the motor do the work. All you need to do is simply twist the throttle and feel the motor take control as you propel forward. Hold the throttle if you wish to continue along or let go if you wish to pedal.

Toutche Helieo: Starting from INR 49,900/-

Recently launched In india, Toutche is a brand that started its story in Mysore. As compared to other bicycles in the market, toutche bicycle frames are much lighter and sleek looking. Their bikes are available in three variants.

1.The M100

2. The M200 &

3. H200

Theese electric bicyles come with detachabale Li-ion batteries, 6 speed gears, Pedal assist and a lot more. If you are looking for a smart commute green vehicle, this one is for you. The best part of the bicycles is that they can be ridden like normal bicycles without the batteries. In 2020, the brand does aim to bring more frame sizes instead of just one.

Bergamont E Helix 6: INR 179,000

If you are looking for a premium electric cycle to zip around town or go to your office or just squeeze in a workout, consider looking at the Bergamont E- Helix 6.  With one full charge the bike can take you upto 120 km.

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Elektron Hybrid Bicycle m368: INR 33,999/-

Elektron is an electric bicycle company in India, Chandigarh. After a lot of research, they launched their first bicycle way back in 2016. Made from Lightweight alloy 6061, the Electron m368 might look like a regular MTB but it’s more than just that. With the battery cased inside the frame, there’s no way you have to worry about theft. Pre-installed front light, a horn,  reflectors, and mudguards, you don’t need to spend anything extra on accessories.

Key features:

  1. Lightweight 6061 Aluminium alloy
  2. Double walled Aluminium alloy rims
  3. Tires: 27.5″ X 2.1”
  4. Front Suspension: Aluminium; Travel: 60mm; Coil Spring
  5. Weight around 21.5 kgs
  6. The battery is placed inside the frame of the bicycle
  7. Equipped with disc brakes
  8. Maximum speed at 25 kmph
  9. Equipped with a mudguard & carrier
  10. Rear Derailleur used is Shimano RD-TZ50
  11. Wide Alloy Griping Pedals
  12. Suitable for riders with a height between 4’9″ to 6′
  13. Comes with an LED battery meter and the ODO meter

Electrical & Battery Specifications:

  1.  The motor used is a 250 Watt brushless with 35 NM torque
  2. The bicycle uses 281 Watt hours battery by LG (36 V / 7.8 AH)
  3. Can be ridden for 35 to 75 Kms
  4. Battery charge time is 4-5 hours 

When you are buying an electric bike, the performance of the bicycle is likely to vary. The lighter you are, the more is the range of the bike. While riding uphill as well, the bike range again will vary. And let’s not forget, the bike comes with a 1-year warranty.

Being Human BH27 E-Cycle: INR 53,999/-

A brand owned by Salman Khan, Being Human also has its own E- cycles in India. Currently, they have two electric bicycles that are available, that are priced at a higher price point. The models are available in red, black, white and yellow colour variations. 

Key Features:

  1. The bicycle comes with a steel frame
  2. The electric cycle’s battery is concealed in the frame
  3. Comes with a front suspension that can be adjusted
  4. Equipped with a led headlight and LCD panel to show speed, range, battery level and voltage, etc
  5. Equipped with 7 speed Shimano gear system
  6. The max speed is 25 Kmph

Electrical & Battery Details:

This best electric cycle comes with 5 Pedal Assist modes (PAS). The battery used is 36 V, 7.8 A Samsung cell (Around 281 Watt-hours – Similar to the cycle by Elektron)

Best Kombucha Benefits and Reviews

Recently, there has been a huge interest when it comes to fermented food. People these days are relishing their new found love, Kombucha, whilst taking care of their gut health. A fizzy, light, smooth and sour drink, surely gave us goosebumps when we tried it for the first time. Besides, Depending on the added flavors, Kobu can even taste fruity, floral, spicy, or herbaceous.

Kombucha

Most of you will agree, the taste of Kobu isn’t developed, it’s acquired. If you like drinking bitter beer, this is something that your palate might accept.

Currently, Kobu is offering the following 5 flavors

  1. Pineapple
  2. Vanilla
  3. Ginger Lemon
  4. Cranberry Orange (Seasonal)
  5. Original

The bottles are available in two sizes

  1. 250 ml- INR 150
  2. 500 ml – INR 250

Well, make sure it’s chilled.

What is it made from?

Kobu is made using the following ingredients. You can make it yourself, however, we advise you to get in touch with Kobu to get your first. Call or Drop a Whatsapp to place your order – 9820534986

  • Sugar
  • Cold filtered water
  • Black/green tea (bags or loose leaf)
  • Scoby – purchased online, or from an existing batch of kombucha

Knowing the fact that tea is an integral ingredient, the end product doesn’t taste anything like it.

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Health benefits of Kombucha:-

Make kombucha a part of your diet and enjoy the many health benefits.

Weight loss:

According to a study, obese people who consumed green tea extract burned more calories and lost more weight. Considering Kobu is made using green tea, consuming it regularly may aid in weight loss.

Liver health:

Without a doubt, Kombucha is rich in antioxidants and help fight free radicals that can damage your cells. A study conducted in 2011, found out that the antioxidant-rich kombucha reduces toxins in the liver.

May reduce heart disease:

One of the largest cause of deaths in the world- heart disease.  Rat studies show that kombucha can greatly improve two markers of heart disease, “bad” LDL and “good” HDL cholesterol, in as few as 30 days

May Help Manage Type 2 Diabetes:

Green tea is considered to play a vital role when it comes to managing tyre 2 diabetes. As Kobu is made from Green tea, it is likely to reduce blood sugar levels.

Boost your immunity:

Kobu is a fermented product made from tea and other ingredients that contains billions of gut-friendly organisms (probiotics) that help to strengthen your immune system by bolstering the levels of good organisms in your gut.

Kombucha May Help Protect Against Cancer

While the anti-cancer properties of tea polyphenols are not understood, in test-tube studies, kombucha helped prevent the growth and spread of cancerous cells due to its high concentration of tea polyphenols and antioxidants.

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Kobu Reviewed: Best Kombucha

When we received the package, we were really impressed with the cute glass bottles that really looked great. We received the Ginger Lemon, Rose Lemonade and the Pineapple flavor.

However, one thing caught our attention was the brownish-white matter that floated at the base of the bottle. Just to let you know, it’s basically the byproduct of the fermentation process, mostly yeast and is totally neutral and safe to consume.

If you don’t wish to consume, you can surely strain your kombucha through a fine-mesh sieve.

How is the texture?

On first look, the drink is exactly like water. The content of soda (carbonation) is less as compared to that of an aerated drink. Also, it’s not as bubbly or thick like a syrup.

When to have Kobu?

The best time to have Kobu is after a meal. Ensure to have 100ml daily to feel the health benefits

How long can you store Kobu?

Kobu is stored in the fridge can last for a month. Kobu experts tell us to have it within that period.

Btwin Riverside 100 Hybrid Cycle

A versatile bike that is ideal for short and long weekend rides is the Btwin Riverside 100 hybrid cycle. This Btwin bicycle by decathlon is perfect if you are looking for a companion that lets you switch between roads and trails without missing a beat. Belonging to the Riverside family, the Btwin Riverside 100 comes with a unisex bicycle frame, single-chainring 6-speed drivetrain, V-Brakes and 700 C tyres.

Btwin

If you’re low on a budget and are looking for a geared bicycle that offers a smooth riding experience on city roads, the Btwin Riverside 100 hybrid cycle should be on your list. So let’s get more into detail with the Btwin Riverside 100 review and see what the bike has to offer-

Frame:

As we go low down the order, the decathlon bicycle frames shift from alloy to steel frame. The same is observed when you look at the Btwin Riverside 50 hybrid cycle. Steel makes the frames a bit heavy, however, they are very durable. It can ding, scratch, dent, even bend, and retain structural integrity. Similar to the other Btwin Riverside cycles, the frame offers a low geometry that makes it easy to get on/off the bike.

Handlebar:

The Btwin Riverside 100 hybrid cycle is also equipped with a Semi-raised handlebar (620 mm) Height-adjustable stem, 70 mm long 1-1/8″ headset. The stem and handlebar are welded together as a single piece for greater security. However, we believe this is about reducing the cost of manufacturing.

The Btwin Riverside 100 hybrid cycle comes with basic grips that offer decent padding and vibration damping to keep hands comfortable. However, they are not suitable for extremely long or bumpy rides.

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Gears:

As a low-end entry-level hybrid bicycle, there’s not much you can expect from this geared bicycle. Equipped with 6 indexed speeds with B’Twin by Microshift grip shifters, the gears work pretty well for beginners. The chainring comes with a 38 teeth cog supported with 14 / 28 that makes it easy to ride on flats as well as uphill.

Brakes:

The Btwin Riverside 100 comes with plastic brake levers and steel front/rear V-Brake brake. These Indian brakes are pretty decent and get the job done. However, after a certain period of usage, a slight squeaking noise is common. At times, the brakes might even rub the rim while turning. This only means that you will have to check the alignment of the wheel as well.

Wheels:

The Btwin Riverside 100 hybrid cycle comes with single-walled rims that are decent for city riding. With these wheels, you can’t afford to hit potholes or ride on very bad road patches at a higher speed.

These single-walled wheels aren’t durable and surely can’t take the beating. So make sure you avoid potholes and bad road patches. The only advantage as compared to double walled rims is that they are way lighter. Most of the brands that manufacture bicycles within INR 10000 come with single-walled rims only.

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Tyres:

The rubber tyres at 700 x 35 offer a decent enough grip on any kind of road surface. On the overall, the tyres roll really well and last long.

Saddle:

The low end of the Btwin Riverside hybrid cycle comes with a decent seat that is not too comfortable for those looking to get back to cycling after long. However, after a few rides, you get used to the saddle. If you still find it uncomfortable, ensure you buy a gel pad or padded shorts that are worth spending on.

Fork:

Expecting a suspension fork on a bike with such a low budget is certainly a bad idea. However, decathlon’s technical team has done a good job by offering a rigid steel fork (1-1/8 threaded pivot) that is sturdy while climbing, descending as well as on flats.

It has the ability to take away the chatter and make riding fun. If you are thinking of going off-road with this fork, it’s probably a bad idea.

Btwin Riverside 100 Pros:

  1. Good bicycle frame
  2. Decent V-brakes
  3. 6-speed gears

Btwin Riverside 100 Cons:

  1. A bit heavy steel frame
  2. Single-walled rims
  3. Saddle could be uncomfortable for some
  4. No quick release

Our Verdict:

After the Btwin Riverside 100 hybrid cycle review, we felt the bicycle is worth the money. It certainly does offer a smooth riding experience on city roads.