Cycling 2.0

Azhar Yusof

Description

Written in an informative, yet simple-to-digest format, Bike Republic: The Essential Guide to Cycling in Singapore is a practical handbook for amateur cyclists who wish to take the sport to the next level but are not sure where to begin. This handy guide covers the key aspects of riding - from what type of cycling to pick up and how to choose an appropriate bike, to key safety must-knows and useful training tips on getting bike-fit and how to care for your bike. For those looking to develop their love for cycling even further, the "Taking It Further" section offers valuable advice from established riders on trail riding, road riding and "The Big Ride" - the one race or ride that they have been working towards. A Contributors include the owners of the popular Cycleworkz bike shop, as well as established triathletes Mok Ying Ren and Dinah Chan, who have represented Singapore in numerous regional athletic meets.

Sujets

• Singapore
• Cycling
• Singapour

Informations

• Publié par: Marshall Cavendish International
• Date de parution: 10 septembre 2012
• Nombre de lectures: 0
• EAN13: 9789814484909
• Langue: English
• Poids de l'ouvrage: 8 Mo

Extrait

Copyright 2013 Marshall Cavendish International Asia
Published in 2013 by Marshall Cavendish Editions An imprint of Marshall Cavendish International 1 New Industrial Road, Singapore 536196
Published in paperback as Bike Republic: The Essential Guide to Cycling in Singapore (978-981-4328-46-3).
This book is proudly sponsored by Spectrum Worldwide, a leading event management and experiential marketing company operating throughout the Asia Pacific region.

http://www.spectrumworldwide.com.sg
Photography by Jayden Chiang.
This book is dedicated to cyclists who have suffered severe injuries or lost their lives in road riding accidents in Singapore.
All rights reserved.
No part of this publication may be reproduced, stored in a retrieval system or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior permission of the copyright owner. Requests for permission should be addressed to the Publisher, Marshall Cavendish International (Asia) Private Limited, 1 New Industrial Road, Singapore 536196. Tel: [phone], Fax: [phone]. E-mail: [e-mail]
The publisher makes no representation or warranties with respect to the contents of this book, and specifically disclaims any implied warranties or merchantability or fitness for any particular purpose, and shall in no events be liable for any loss of profit or any other commercial damage, including but not limited to special, incidental, consequential, or other damages.
Other Marshall Cavendish Offices: Marshall Cavendish Corporation. 99 White Plains Road, Tarrytown NY 10591-9001, USA Marshall Cavendish International (Thailand) Co Ltd. 253 Asoke, 12th Flr, Sukhumvit 21 Road, Klongtoey Nua, Wattana, Bangkok 10110, Thailand Marshall Cavendish (Malaysia) Sdn Bhd, Times Subang, Lot 46, Subang Hi-Tech Industrial Park, Batu Tiga, 40000 Shah Alam, Selangor Darul Ehsan, Malaysia.
Marshall Cavendish is a trademark of Times Publishing Limited
e-ISBN: 978 981 4484 90 9
CONTENTS
Introduction
Chapter One - The Basics of Riding
Getting Started - What s Your Ride?
Your Bicycle Cycling Equipment
Setting Up Your Bicycle - Bike Fit (Static Dynamic)
Riding Techniques
Chapter Two - Riding Safe
General Safety
Survival Kit
Basic Bike Maintenance Repair
Chapter Three - Getting Bike FITT
Training Programmes
Training Principles
Core Stability Exercises
Getting Bike FITT
The 7-Week Training Plan - Road Riding
The 7-Week Training Plan - Mountain Biking
Diet, Nutrition Hydration
Injuries - Treatment Rehabilitation
Chapter Four - Taking It Further
The Daily Commute
Bike Routes in Singapore
Preparing for the Big Ride
Bike Clubs/Groups in Singapore
Bibliography
About the Author
About the Contributors
INTRODUCTION
Nothing compares to the simple pleasure of a bike ride.
John F. Kennedy
How true indeed! Learning to cycle is a rite of passage that everyone goes through. When kids first learn how to ride, their faces glow with joy. They sit a little taller, brimming with confidence, for having attained the freedom to go where they want to, exploring new places, learning and discovering things.

I had my first bike experience at the age of two, riding pillion behind my sister as she zipped around in our kampung at Java Road. A few years later I got my first two-wheeler and jumped straight into riding, albeit with some falls and crashes. I moved on to riding a BMX at age 12, a road bike at 15, a mountain bike in my university days before returning to a road bike when I got involved in triathlons a few years ago. Riding has now become my passion.
Despite owning a bike almost all my life, I never quite learnt the proper way to cycle, which bikes to choose, what to seriously consider, or how to get better and faster at riding. I mostly spoke to friends who had been there and done that and picked things up from them. I often thought to myself: if only there was a book that had the answers to all my questions and more, was written in the local context and in a simple language than everyone could understand.
This was the one single motivation behind putting this book together. It draws knowledge and information from numerous books and research articles and is therefore sound in its presentation of information. What makes this book unique is that it also draws on the knowledge and expertise of six top local riders with more than 100 years of combined riding experience. These are passionate cyclists who have much to share in this book for cyclists by cyclists.
If you are a recreational rider looking to take up cycling as a serious sport then this book is ideal for you. It is written to cover the A-Zs of taking up riding as a sport, no matter which type of biking interests you.
CHAPTER ONE
THE BASICS OF RIDING
GETTING STARTED
WHAT S YOUR RIDE?
The Singapore Sports Council (SSC) Sports Participation Survey (2010) lists cycling as the 7th most popular sport in Singapore, with more than 100,000 cycling enthusiasts. This number is set to grow significantly every year. The popular OCBC Cycle Singapore event has seen its participants swell from 5,300 in its inaugural year in 2009, to close to 11,000 in 2012. Organised by Spectrum Worldwide, the event has certainly become a highlight on the calendar for local cycling enthusiasts and the increasing number of professional riders from overseas. The continued success of OCBC Cycle Singapore helped it clinch the Best Local Sport Event of the Year Award at the Singapore Sports Awards in 2012. This is the most prestigious sports recognition award in Singapore.

An increasing number of people are also going into triathlons where the disciplines of swimming, cycling and running are combined. New bike trails have now been opened, allowing mountain bike enthusiasts to further their thrills and challenges on new routes. Bike shops are sprouting up all over the island to cater to the increased demand for bikes and specialised bike equipment.
So what s your ride? For a start, go with where your interest lies but keep in mind this is usually influenced by what your friends, peers and acquaintances have chosen and are currently riding. Regardless of whether you opt for a road or mountain bike, it is important that you get a bike that fits you. Otherwise you will not have a positive experience or worse, you could even get injured. A good bike fit is critical not just to further your interests but also for your safety. You can also switch from one bike to another later as you discover what your real passion and interests are.

Mountain Bike
If you love nature and the thrill of adventure as you zip through trails and forest reserves, then a mountain bike would be the choice for you. Mountain bikes offer great suspension systems that probably give you the most comfortable ride. You can also change the wheels to road wheels or slick tyres so that you are more efficient when riding on the road. There are even semi-slick tyres that offer you the versatility for on- and off-road riding, although they are not quite as effective on rough trails. Many riders have two sets of wheels that they switch between depending on where they are riding. The level of suspension can also be adjusted to allow the bike to perform well on the roads.
Mountain biking encompasses a few different disciplines and through the years has evolved into more specific types of riding. These are:
a. Cross-country;
b. Bike trials;
c. Downhill/freeride;
d. All-mountain/enduro;
e. Street/dirt jumping.
Do not be too quick to purchase your mountain bike before knowing enough about which discipline you prefer and therefore which bike suits you best. Buying the wrong bicycle for the wrong discipline will not only take away the enjoyment but may also result in serious injuries, so decide on which discipline you are keen on first before deciding on your bike.
I have seen many riders riding around my neighbourhood in downhill bikes that probably never saw a day on a trail. Perhaps a better choice for them would be a cross-country bike. Getting a bike is a big commitment money-wise so make sure you know what your interests are before taking that step.

Road Bike
Road riding is probably the most popular form of riding. Although you do see riders on mountain bikes on the roads, road riding really refers to riding with a road bike. The allure of riding at high speeds and in large groups appeals to many riders. Not to mention the fact that road bikes can be fitted with aero-bars for use in time trial and triathlon events. Road riding races like the Tour de France, Giro d Italia and Vuelta a Espana (three of the major races in road cycling) are televised to a wider audience than mountain biking races. There are also Stage Races over varying terrains as well as individual and team time trial events within these three tours.

Road Bike with Aero-Bars
If you are planning to take up cycling as a sport and ride regularly with groups but only wish to compete in cycling or triathlon events with bike legs no longer than 100km in distance, the road bike is your best choice. These bikes give you the flexibility of configuring the level of aerodynamicity (including your handlebars) as you require for short periods of time.
Road bikes are also safer to cycle with in a group as your hands are always on the hoods near the brakes and you can activate them easily, unlike in time trial bikes where the optimum position puts you far away from the brakes.
Companies such as Cannondale, Trek, and Specialized have developed and recently introduced lines of road bikes designed specifically for women as they have different proportions to men. Women s torsos tend to be shorter hence they require a shorter top tube length to make it easier to reach the handlebars. Some women s bike frames also come with smaller wheels to cater for a shorter standover height (see page 28 for m