UREC Blogs
Adventure
Bike Maintenance
Pre-Ride Inspections
It’s always a good idea to inspect bikes before a ride to make sure it’s in good working order. Some things — like the ABCs (Air, Brakes, Chain), should be checked before every ride while others items may be checked less frequently.
- Bike ABC’s
- Bike Seat Positioning
- Full Bike Inspection
Cleaning
A good rule of thumb is to clean your bike after every ride because a bike is a collection of moving parts. When exposed to mud, grime and debris, these parts begin to deteriorate. A regular schedule of maintenance is important but riding in wet, muddy conditions regularly, or hard riding requires a more frequent cleaning plan.
- Basic Bike Cleaning Supplies
- What to Clean
- How to Clean
Aquatics
Fitness & Wellness
Step-by-Step Workouts
Core Workout A
- Complete each of the four circuits, three times each.
- Circuit 1: 15 Toe Touches, 20 Russian Twist
- Circuit 2: 15 Sit-ups, 12 Oblique Toe Touches
- Circuit 3: 15 Leg Lifts, 30 Second Side Plank
- Circuit 4: 10 Pike/Tuck with Towel, 30 Second Hollow Hold
HIIT Workout A
- 40 Seconds work each; 20 seconds rest each; 4 rounds total
- Toe Taps
- Shoulder Taps
- Squats or Thrusters
- Plank
- Alternating Lunge
- Lateral Shuffle
Core Workout B
- Complete all exercises in 1 circuit. Repeat each circuit 3-5 times depending on fitness level.
- 20 crunches
- 20 lying leg raises
- 50 russian twist
- 15 v-ups
- 15 oblique crunches (each side)
- 30-60 second plank
- Find a more detailed version of this workout here.
HIIT Workout B
- Start your stopwatch and begin exercises. The sequence should go as follows: Exercise A= 1 minute, Exercise B= 1 minute, Exercise C=1 minute. If the exercise takes you less than 1 minute to complete, you can wait to begin when the minute is up to start the next exercise.
- Exercise A = 15 Air Squats
- Exercise B = 10 Push-ups
- Exercise C = 5 Burpees
- Repeat 5 times for a total of 15 minutes. Afterwards, complete the following ABC circuit
- Exercise A = Crunches (20 reps)
- Exercise B = Russian Twist (20 reps)- 10 each side
- Exercise C = Plank (30 seconds, rest 30 seconds)
- Repeat 4 times
Total Body Workout
- Super set each exercise by performing each set back to 4 times
- Walking Plank with Push-ups (45 seconds)
- Glute Bridge March (45 seconds)
- Chair Dips (45 seconds)
- Wall Sit (45 seconds)
- Chair Step Up (45 seconds)
- Squat Jump (45 seconds)
- Heel Toe Crunch (45 seconds)
- Reverse Crunch (45 seconds)
- Find a more detailed version of this workout here.
