An in-depth manual for beginners that features basic things, safety tips, and recommended equipment.
**Getting Started:**
It's an absolute must to have the correct gear a before your cycling adventure undertaking. Make sure you are dressed in appropriate clothes, a footwear that supports you and a helmet which perfectly fit in your head.
**Safety First:**
To avoid risk, travel only during the day time, wear clothes that are highly reflective or bright in color, and use your hands to indicate when you need to make a turn. By doing so, you are significantly enhancing your visibility and safety.
**Mastering Techniques:**
Being proficient at the basic elements of getting on and off the bike, braking, changing gears, and so on while on the bike is very crucial. These skills will by essential to maintaining the comfort and stability of the rides.
Cycling food and hydration advice as well as some tips or ideas to energize your journey.
| Nutrient | Recommended Daily Intake (RDI) | Food Sources | Benefits | Deficiency Symptoms | Additional Notes |
|---|---|---|---|---|---|
| Carbohydrates | 6-10g/kg of body weight | Whole grains, fruits, vegetables | Provides energy for endurance | Low energy levels, fatigue | Avoid refined carbs for sustained energy |
| Protein | 1.2-2.0g/kg of body weight | Lean meats, fish, dairy, legumes | Supports muscle repair and growth | Muscle loss, slow recovery | Choose lean protein sources for heart health |
| Fats | 20-35% of total daily calories | Avocado, nuts, seeds, fatty fish | Provides sustained energy, supports cell growth | Decreased energy, dry skin, poor wound healing | Choose healthy unsaturated fats over saturated and trans fats |
| Fiber | 25-38g/day | Whole grains, fruits, vegetables, legumes | Regulates digestion, lowers cholesterol | Constipation, high cholesterol levels | Increase fiber intake gradually to avoid digestive issues |
Want to buy or rent cycles? PedalPals offers variety of cycles to fulfill your needs. Whether you're a daily rider or a occasional cyclist, we have the perfect cycles for you. Our store includes mountain bikes, road bikes, hybrid bikes, and more.
Why choose PedalPals?
Visit our store or browse our online catalog to explore our selection and find the perfect cycle for your next adventure!
Stay updated with upcoming cycling events in your area.
Date: May 15, 2024
Time: 8:00 AM - 2:00 PM
Route: starting from behra then through the beautiful hills of kallar Kahar
Plan: A challenging ride through scenic mountain trails, suitable for experienced riders.