UREC Blogs

UREC Blogs



Bike Maintenance

Picture of the some bike repair tools.

Building a Toolkit

Read about the essential tools every bicyclist should carry to fix a flat or take care of basic maintenance on bikes.

  • The Bare Essentials
  • Additional Tools
  • Multi Purpose Tools
  • Cleaning Lubrication Supplies
Picture of a bike with flat tires.

Repairing and Preventing Flat Tires

Nothing is 100% effective in preventing flat tires during a ride. However, there are ways to greatly reduce the likelihood of getting a flat.

  • How to Replace a Tire
  • Preventing Flat Tires
  • Basic Tire Care
Photo of a mountain bike.

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
Picture of various bike-cleaning supplies.


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



Fitness & Wellness

Step-by-Step Workouts

Woman demonstrating a core workout.

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
Man demonstrating a HIIT workout.

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

Man demonstrating a core workout.

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.
Woman demonstrating a HIIT workout.

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
Woman demonstrating a Total Body workout.

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.

Sport Programs