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SETTING UP THE ULTIMATE RIDE

America's Best Bike Rides brings the beauty of the outdoors to help break the monotony of indoor training in your home, office or fitness center. To make the most of our videos, our professional staff has compiled the following advice that will help you get the most out of our DVDs. If you have any lingering questions, please view our Frequently Asked Questions or Contact Us.

Multimedia Technical Details

Be sure your speakers are connected so that you can enjoy the soundtrack on the DVD's, and if you like you can even hit mute and wear an MP3 Player with your favorite music. With our interactive DVD's you have the option of listening to natural sounds as well.

Standard Definition. Our DVD titles will play in all standard and high definition players and televisions. (We are planning a High Definition series in the future!) Runtimes for titles vary, but all are approximately 1 hour.

Audio Soundtracks. We have compiled a sample of leading artists to accompany your ride. You also have the option of lisetening to the natural sounds as recorded during the ride. And of course, you can mute either of these and listen to the music of your choice either by MP3 player or an alternate source. Audio tracks have been recorded in Dolby Digital 5.1.

Exercise and Training Advice

Using a stationary or spinning bike is one of the most popular forms of indoor exercise that provides a low-impact, high intensity cardiovascular workout and builds both strength and endurance.

Bike Position Overview.

Your riding position can determine not only your pedaling efficiency, but also your comfort. Most stationary bikes allow for adjustments in handlebar and saddle height, and some allow for more specific adjustments such as moving the seat forward or backward and even changing the seat angle. The more specific you make these adjustments; the more comfortable you will be, so it's wise to spend the time getting the right set-up for you.

Adjusting the Saddle Angle. Your bike seat angle should be level to support your full body weight and allow you to move around on the seat when necessary. Too much upward tilt can result in pressure points. Too much downward tilt can make you slide forward while riding and put extra pressure on your arms, hands and knees, which can lead to injury.

Adjusting the Seat Height. To adjust the seat height, wear your biking shoes and riding shorts and place your heels on the pedals. As you pedal backwards, your knees should fully extend in the down position. If your hips rock side to side the seat is too high. Now when you move your foot into the proper pedaling position, with the balls of your feet over the pedal, you'll have a slight bend in your knees about 5-10 degrees. You should be able to pedal comfortably without pointing your toes to reach full extension. The same positioning guidelines are used for the recumbent bicycle.

Adjusting the Seat Fore/Aft Postition. You can also adjust the seat forward and backward (the fore/aft position). With your feet on the pedals and the crank arms parallel with the ground, the proper position will put your forward knee (more specifically the patellar tendon) directly over the pedal axle.

Adjusting the Handlebars. If the handlebars are too high, too low, too close, or too far away, you may have neck, shoulder, back, and hand pain. A proper reach allows you to comfortably use all the positions on the handlebars and to comfortably bend your elbows while riding. A general rule of thumb is that the handlebars should obscure the front wheel axle; however, this is not a hard and far rule. Raising the handlebars higher reduces neck and lower back stress. There are other, more advanced adjustments you can make, such as changing the handlebar width or height.

Adjusting the Pedal Clips or Straps. Most stationary bikes have straps that hold your feet in place on the pedals. Spin bikes have clip-in pedals that allow cyclists to use their cycling shoes and cleats to "clip" right in the pedals for a secure fit. Having your feet strapped in to the pedals allows you to push down and pull up on the pedals in a circular motion which creates a smooth and efficient pedal stroke.

Warm Up Before Your Workout. A proper warm up can increase the blood flow to the working muscle which results in decreased muscle stiffness, less risk of injury and improved performance. Additional benefits of warming up include physiological and psychological preparation for exercise. Read more about the warm up.

Adjusting the Resistance. Once you're set-up, you can manually control your workout intensity, resistance, and speed, or you can try one of several programs that bikes offer. Adding resistance simulates hills and inclines, and engages your hamstrings and glutes more than riding with light resistance. Pedal with very little ankle movement, and remember to both push and pull up on the pedals for a better ride.

How to Design an Exercise Program. Understanding how to design a safe and effective cycling workout is important whether you are going to exercise on your own or join an exercise class. Components such as frequency, intensity and length of an exercise session will set the foundation for your training. For more specifics, consider meeting with a trainer and having a personal exercise prescription designed just for you.

Plan a Safe Workout.

There are certain things to keep in mind when planning your exercise session to avoid injury, have fun and get the best workout you can. This list of tips for safe exercise can help you do just that:

Have a Routine Physical. Visit you doctor before beginning a new exercise program. Any new activity can stress your body. If you have undiagnosed heart disease or other conditions, you should modify your exercise accordingly. Your doctor can let you know what your limits might be and suggest an appropriate amount of exercise for you.

Gradually Increase Time and Intensity. When starting an exercise program, many people have lots of enthusiasm initially, and go too hard, too soon. Begin with moderate exercise of about 20 minutes, 3 times a week and gradually build upon this. You can also use the perceived exertion scale to determine the best exercise intensity for you.

Visit a Personal Trainer. If you just don't know what to do or where to begin, a good trainer will get you started safely and help you learn enough to work out on your own if you choose. A few initial sessions may be all you need.

Warm Up Before Exercise. A proper, gradual warm up goes a long way to prevent injuries. The warm up can consist of walking, jogging or simply doing your regular activity at a snail�s pace.

Don't Workout on Empty. While you don't want to exercise immediately after eating a large meal, eating about 2 hours before exercise can help fuel your exercise and help you avoid bonking during your workout.

Drink Before You Exercise. Dehydration can kill your performance, so stay well hydrated. Try to drink 16 oz. of water in the two hours before your workout and then take in water during your workout to replace any lost fluids.

Listen to Your Body. If you experience any sharp pain, weakness or light-headedness during exercise, pay attention. This is your body's signal that something is wrong and you should stop exercise. Pushing through acute pain is the fastest way to develop a severe or chronic injury. If you don't feel well, you should take some time off until your body heals.

Take Time for Rest and Recovery. In addition to getting enough sleep, it is important to take some rest days. Working out too much for too long can lead to overtraining syndrome and possibly reduce your immunity.

Cross Train. In addition to helping reduce workout boredom, cross-training allows you to get a full body workout without overstressing certain muscle groups.

Dress Properly for Your Sport. This includes using appropriate safety equipment for your sport, choosing proper footwear, replacing running shoes as needed and weaing clothing that wicks sweat and helps keep you cool and dry.