CYCLING is one of the easiest ways to fit exercise into your daily routine. With Fiji’s high obesity rates including the high incidence of non-communicable diseases, what better way than to pick up a bike for a great workout compared with the normal walks.
It’s suitable for everyone, any age or level of fitness, and burns calories, as attested by Pacific Games silver medallist Leena Pratt and also Cycling Fiji’s secretary.
“It’s a great form of exercise. It gives you a sense of adventure when you cycle to places like Vunidawa, through Rakiraki, Tavua, Ba and conquering the huge hills in between,” she said.
Leena, who took part in triathlons and represented Fiji to five Pacific Games, said she took up cycling seriously in 2014.
She is also the national women’s champion in the sport. Early last year she was chosen to take part in a project set up by the Oceania Cycling Federation (OCF) to develop potential women cyclists.
The 10-month program will see Pratt train under the guidance of Sian Mulholland and Janelle Smith, both stalwarts of the Australian cycling scene.
The OCF project aims to increase the number of Oceania countries nominating female cyclists to compete in the Olympic Games. The program will hopefully get her to compete at the Oceania Championships in March this year.
“I encourage women to take up cycling and go with friends, its safer in numbers and fun to ride with a group,” she said with a smile.
“The main concern for cyclists is road safety and with traffic growing every day, we have to be extra careful.
“All members must wear helmets and have good lights so that we are visible to others.”
However, while cycling is seen as a fun way to get fit and to enjoy your self, its best that you carry the necessary safety equipment.
Roads in Fiji don’t provide lanes for cyclists so its best to be equipped.
These include a cycling helmet, proper shoes and all other gear such as lights and repair equipment is a must.
“I would recommend getting a mountain bike for starters so you can get used to the road, also ride with others as it is much safer to ride in groups than alone,” said Leena.
“Always wear a helmet and visible clothing so others can see you. Once you gain the confidence, then upgrade to a road bike for a more serious approach to riding,”she adds.
Cycling tips from Leena:
1. Cycling early morning is the best part of the day as the temperature is best suited for cycling and traffic level is low if using the public road for cycling and always follow road rules.
2. If you go on long rides take a snack with you such as energy bars, bananas and jelly beans.
It’s a fast replacement for energy lost and drinks such as coconut juice for long rides.
3. Proper diet is very important which helps with cardiovascular fitness and strength. Protein is very important.
Before a race, eat carbs such as pasta, salads and tuna the night before or four hours before the race so food is digested well.
4. Always stretch before and after cycling to provide greater flexibility during the ride and help release the muscle stress and cramps from the muscles.
5. Lastly always keep yourself hydrated.
