Fit

Untuk tahun 2015 ini adalah program pertama saya turut serta untuk meningkatkan tahap stamina dan kesihatan tubuh badan. Fit Malaysia, satu program yang akan menjadikan rakyat Malaysia lebih cenderung untuk bersukan dan beriadah disamping menambah kenalan dan mengukuhkan silaturrahim. Benarlah, kenalan akan meningkatkan motivasi agar kita akan terus berdisiplin dalam memantapkan tahap FIT kita. Ramai lebih bagus dari melakukannya sendirian.  

BUYING A BIKE

BUYING A BIKE

Follow these rules:

1.     Stand astride your test bike and measure the distance between the top tube and your crotch. You need 1 inch of clearance over the top tube for a road bike or hybrid, and 2 inch or more inches for a mountain bike.

2.     While in a riding position, the handlebars and stem should block your view of the front wheel’s hub.

If you are undecided about two frame sizes, it’s usually best to choose the smaller size. It is critical for both safety and comfort to have the right size frame when cycling.

BENEFITS OF CYCLING

BENEFITS OF CYCLING

Cycling is as effective as running and walking for toning the large muscles of the lower body. Sports medicine specialists prescribe cycling because it causes less wear and tear on the joints and muscles than jogging. Aerobic exercise researchers say that cycling is as good as running and swimming for attaining fitness. It provides the needed aerobic boost to the cardiovascular system but with less stress on joints.

Calories Burned During Cycling
Cycling Speed (mph)	Calories per mile
10	26
15	31
20	38
25	47
30	59

Rear Derailleur

High limit screw

A limit screw for stopping the derailleur from shifting the chain out past the outermost cog.

Low limit screw

A limit screw for stopping the derailleur from shifting the chain in past the innermost cog.

Lower pulley wheel

The lower pulley wheel in the derailleur cage that pulls back on the lower section of chain to keep it under tension. Also known as tension pulley.

Upper pulley wheel

The upper pulley wheel in the derailleur cage that guides the chain from one cog to the next. Also known as guide pulley.

B-Adjustment

A screw used to adjust the spring tension on the mounting pivot, which affects the distance between the cogs and the guide pulley.

Cable fixing bolt

The mechanism that attaches the inner wire to the derailleur. The inner wire is usually routed through a groove in a plat on the derailleur, and a bolt or nut presses a washer or plate on top of the inner wire to trap and compress it in the groove. The groove in the plate is often hidden by the pressure washer/plate.

Frame mount

The bolt through the topmost part of the derailleur that attaches the derailleur to the derailleur hanger.

Terminology Of Bicycle Parts

GENERAL TERMINOLOGY

OF BICYCLE PARTS

Frame

The structural piece, ususally a number of tubes joined together, to which all of the components are attached.

Fork

The structural piece that attaches the frame to the front wheel. The fork turns to allow the rider to control the bicycle.

Frame set

The frame and fork combination.

Head tube

The near-vertical tube that is the forward most part of the frame.

Top tube

The upper tube of the frame that extends back from the head tube to the seat tube.

Down tube

The lower tube of the frame that extends from the bottom of the head tube to the bottom of the frame (the bottom bracket shell)

Seat tube

The near-vertical tube that is at the middle of the frame, which the seat post slides into.

Bottom-bracket shell

The portion of the frame that contains the crankset bearing parts, which are called the bottom bracket.

Seat stay

The two tubes of the frame that start from below the seat and meet the chain stays at the center of the rear wheel.

Chain stay

The two tubes of the frame that go from the lower end of the seat tube and meet the seat stays at the center of the rear wheel.

Dropout

The fittings at the end of the fork, and at the juncture of the seat stays and the chain stays, to which the wheels are attached.

Derailleur

There are two such mechanisms, a front derailleur and a rear derailleur. The front derailleur moves the chain between the selection of gears on the crankset. The rear derailleur moves the chain between the selection of gears on the rear wheel.

Chain

The loop of links that connects the front gears to the rear gears.

Freewheel

The set of rear gears. In a general sense, the freewheel is the set of gears that the chains turns in order to apply drive forces to the rear wheel.

Crankset

The mechanism that is turn by the rider’s feet. It consist of two lever arms called crankarms, one to three gears called chainrings, and a bearing assembly that the crank arms rotate around called the bottom bracket.

Bottom bracket

The bearing assembly that allows the crankset to rotate in the bottom-bracket shell.

Wheel

The assembly consisting of the hub, spokes, rim, tire and tube.

Hub

The assembly at the center of the wheel that houses the axle bearings, and to which spokes attach.

Freehub

A hub and freewheel that have been combined into a single integrated assembly.

Spokes

The tensioned wires that join the hub and rim together.

Rim

The hoop at the outer edge of the wheel to which the tire is mounted.

Tire

The rubber hoop at the outer edge of the wheel assembly.

Headset

The bearing assembly that connects the fork to the frame and allows the fork to rotate inside the head tube.

Pedal

A mechanism that supports the rider’s foot. It contains a bearing assembly and is mounted to the crank arm.

Seat post

The pillar (usually a tube of metal) that attaches the seat to the frame.

Saddle

The soft structure that supports the rider’s posterior.

Stem

The piece that connects the handlebars to the fork

Handlebar

The piece that supports the rider’s hands and is turned to control the bike.

Brake lever

The levers that are operated by the rider’s hand to control the braking function.

Shift lever

The levers operated by the rider’s hands that control the derailleurs.

Brake caliper

The mechanism that squeeze against the rims to control the bike’s speed.