Cycle for fitness during bike month Published June 5, 2009 By Terri Fisher Peterson Health and Wellness Center PETERSON AIR FORCE BASE, Colo. -- Riding a bike is a highly effective way to burn calories and clear the mind while enjoying the Colorado scenery. Why cycling for fitness? It's low-impact and easy on the knees and improves leg strength, cardiovascular endurance, agility, coordination and balance. Riding can burn more than 40 calories per mile, improve preparedness for the Air Force's Fit to Fight test, and is an activity the whole family can enjoy. Bicycle riding is also a great alternative mode of transportation as it saves gas money and leaves no trace on the environment. New riders should start slow and follow a few basic guidelines: always wear a helmet, be sure their bike is properly fitted, tuned and its tires inflated correctly. For long rides, riders should bring a portable pump, a spare inner tube, a compact rain jacket and be nutritionally prepared. Along with preventing unnecessary injuries, bicycle riders who practice safety measures are great role models for their children. Constant hydration is crucial in dealing with Colorado's altitude. During an hour-long bike ride, riders can lose an average of 16 ounces of fluid. It is recommended that riders drink a minimum of eight ounces before their ride, a full water bottle during the ride, and a glass afterward to prevent dehydration. The right eating plan will also increase energy, fuel the body and help the rider lose weight while biking. Daily replacement of carbohydrates is essential for optimum body function, yet they should be consumed in moderation. Stick with complex carbohydrates that provide fiber and hydration such as fruits, vegetables, whole grains and beans. Riders can keep their diet consistent by consuming lean proteins, as well a small percentage of fat. An hour or two before a ride is a good time to consume a high carb snack or small meal such as an apple with a slice of cheese or walnuts, or a whole-wheat English muffin with peanut butter. Adding protein or fat to the snack helps maintain energy through a moderate-distance ride. Riders on a strenuous or long ride should consume protein along with the carbohydrates within 15 minutes. Protein helps build muscle and speeds recovery. For more information on biking or on a variety of other activities, contact the Peterson Health and Wellness Center at 556-HAWC. (Editor's Note: This article is one of several highlighting the Air Force Space Command Year of Leadership and its focus on fitness)