25 health benefits of Cycling

Thanks to https://doctriathlon.com with this graphic.
25 Health Benefits of Cycling

We have had couples who shared good news of wives being pregnant, individuals who had metabolic illnesses (Metabolic syndrome is a cluster of conditions that occur together, increasing your risk of heart disease, stroke and type 2 diabetes. These conditions include increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels) improved, people able to walk better..so many other reasons why we do what we do.

 

FitNox – 100% plant-based – Long term supplementation to help improve endurance and performance.

12 years ago, when we first started thinking about folding bikes, it was not about bike sharing or commuting but a desire to encourage cycling as an exercise. Form factor and risks of riding on the road discouraged many. We had so many fitness clubs and 24×7 gyms pop up in the CBD and heartlands.
Still we miss being outdoor and the Npark’s 800km+ shared paths, offering  safety and great networks for discovery and outdoor made many to realised that owning a folding bike that has a small stowage footprint and an ability to keep in your car gives you a chance to exercise in the outdoors.
So now that you can exercise safely and at locations away from the roads, comes the next considerations – Recovery, nutrition and a targeted exercise plan. As we age, our bodies slowdown on deriving nutrients and physical inactivity is the modifiable risk factor to Alzheimer’s disease, type II diabetes, cardiovascular diseases and metabolic syndromes.

FitNox – Unique formulation covering seven functionalities which are very essential for Physical endurance of the athletes.

Sports/performance nutritional supplements help the athletes to perform high-intensity exercises and trainings and these sports nutritional foods are the functional foods to provide health benefits to not only the athletes but also to make a healthy adult in their day-to-day activities. This can be achieved by minimizing the impact of the factors that cause fatigue and impair the performance of skilled tasks.

Many pre-workout sports performance products:

  • Lack lasting effects
  • Take longer to produce a response
  • Include stimulants
  • Require large doses
  • Originate from non plant-based sources
  • Are not scientifically supported

FitNox has been scientifically shown to increase nitric oxide (NO) levels up to 336% thereby promoting increased vasodilation and blood flow. It supports many of the components related to NO production and improved endurance by minimizing the factors that cause fatigue and limit performance.

 

Long term supplementation with FitNox significantly reduces oxidative stress to the muscles and tissues during exercise, helping to prevent fatigue and promote endurance.

We are signing up trialists. If you are keen to have better recovery, email us checkmybikeshop@gmail.com with your full name and mobile and we will include you for our trial program.

 

 

 

 

Knee pain from cycling?

Just like everything else, the bicycle has to fit the rider’s anatomy. If we ride without adjusting the bicycle to our needs, it could result in knee pain, which is a common issue with riders.knee_pain_man_holding1

The 4 most common causes of knee pains are due to improper saddle height or position, have a crank that is too long for the rider, rider pushing excessively high gears, or poor foot alignment.

Here are a few things you can try out before heading to the doctor’s.
If the pain is in the front of the knee (Anterior Pain):

Pushing too high gears          ->              Lower gear, and increase cadenceknee-anatomy-diagram

Saddle too low or far forward             ->              Raise seat or move seat back

Foot too far forward on the pedal              ->           Move foot back to have toes in line with the pedal

Crank arms too long         ->             Shorten crank arms by 2.5 cm
If the pain is in the back of the knee (Posterior Pain):

Saddle too high or far back          ->          Lower seat, or move seat forward

Too much pedal float             ->           Limit float to 6 – 8 degrees
If the pain is in the inner side of the knee (Medial Pain):

Incorrect foot position on pedal (toes pointed out)          ->             Narrow foot position by adjusting foot parallel to bicycle

Too little pedal float          ->              Limit float to 6 – 8 degrees

If the pain is in the outer side of the knee (Lateral Pain):

Incorrect foot position on pedal (toes pointed in)          ->              Widen foot position by adjusting foot parallel to bicycle
Too little pedal float           ->             Limit float to 6 – 8 degrees

If all else fails, you might just need supplements to aid you. Consider Jointplex Pro. We sell  them and many experience its efficacy.

LifeGlider – mobility device that assists you to walk

Singapore like many Asian countries is aging fast. With it we have a growing population faced with illnesses that comes with the aging population. Of course diet, exercise and Senior people walking outdoorsgood management of lifestyles goes a long way to have a better retirement life.

But what happens when tragedy strikes and you suffer a stroke or lost your ability to walk independently? The rehabilitation regime is always a walking aid. But most walking aids require you to hold on to it and your posture is often not ideal.  They are not on wheels (therefore mobility is slow) and you will need your hand(s) to operate.

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Enter the LifeGlider™. It is a new mobility device that permits upright, hands-free mobility.

 

It is designed to reduce the fear of falling and the fatigue sometimes associated with struggling to walk.

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The patented LifeGlider represents an evolution in assistive mobility devices, and is

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unique in the way it secures the user’s center of gravity. This enables upright posture, balance, and greater confidence as the fear of falling is minimized. Securing the body’s center frees the hands, since gripping the device is not necessary. (No need to hold the device – the device holds you.)

 

THE KEY TO STABILITY: SECURING THE CENTER OF GRAVITY

 
posture LG
 

BUILT-IN SEAT: FOR FULL OR PARTIAL WEIGHT ALLEVIATION

The LifeGlider’s built-in seat is positioned to support the pelvis at the seat bones, and may be used to alleviate all, some, or no weight, as needed. When walking, the seat provides extra security and stability, enabling even those with limited leg strength to enjoy mobility and conduct daily activities
 

 

LG to change the world

 

We ship globally except the USA. If you are interested, please email checkmybikeshop@gmail.com with name, contact and street name, country (for us to get a shipping quote)

Hold on to your MBS Tune up cards – you get 10% off your 2nd purchase for bikes and Free return delivery for full serviced folding bikes

  • 10% discount on 2nd bike purchases*
  • Free return transport for Folding bikes sent for FULL service**
  • Applicable from 1 October 2017

MBS Card 1 Oct

Cardholders can get 10% discount for their 2nd purchases and help their friends enjoy these discounts too. Discounts cannot be combined with promotional and clearance items.

Terms and conditions are as follows:

* Cash terms and not applicable on promotional and clearance items

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* Inner tube replacement is no longer extended

* Not applicable for Clearance or bikes on Sale and limited to 3 bikes per purchase

* Owner of original card MUST be present

When you book your bikes for FULL service (Folding bikes ONLY), it now comes with free delivery back to your home or office.

Terms and conditions are as follows:

** Service must be paid in full when folding bike is deposited

** Delivery within Singapore and delivery between 10am to 4pm. ADD S$10 for after 4pm requests

Diabetes – a concern for Singaporeans

A silent killer especially Type 2 Diabetes. we should watch this very carefully. This blog entry is adapted from Texas Diabetes Council. Some hard facts that will make one sit up. That by 2050, 1 million Singaporeans could be affected by diabetes. But diabetes has other longer term complications that makes this disease so dreadful.

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In 2005 when we decided with a goal to make exercise convenient but avoid the membership gyms was our goal. Hence the notion of a pair of inline skates, folding bike or that you could unpack  anywhere an exercise you reach home from the office came about.

Many people have diabetes and don’t know it because they don’t have any symptoms. Diabetes causes your blood glucose (also called blood sugar) to be too high. Because the cells in your body can’t turn the blood sugar into energy, the sugar builds up and can damage many parts of your body, such as your heart, kidneys, eyes, and nerves. Over time, diabetes can cause stroke, heart attack, or coma.

Some helpful Myth busters

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In so many years, exercise is one thing but we believe that diet remains the key – what we ingest from carbo and liquids makes that difference! Go for low GI rice – basmati rice, drink alkaline, high oxygen water and take your slow release Vitamin C.

Go for low GI rice – basmati rice, drink alkaline, high oxygen water and take your slow release Vitamin C AND complement that with regular exercise. Those who are high risk to diabetes or already diagnosed with Prediabetic, you can manage this dreaded disease.

There are 3 types of diabetes

What is type 1 diabetes?

Watch video »

Type 1 Diabetes (Insulin-Dependent Diabetes)

  • The body’s own immune system fights the cells in the pancreas that produce insulin.
  • Sometimes called juvenile diabetes, but it can affect people at any age.
  • Symptoms include thirst, frequent urination, dehydration, blurred vision, and weight loss.
  • No cure, but patients can control their blood sugar with daily insulin shots.
  • Not preventable.

What is type 2 diabetes?

Watch video »

Type 2 Diabetes (Non-Insulin-Dependent Diabetes)

  • The body doesn’t make enough insulin, or it can’t use the insulin correctly, so the cells can’t process blood sugar correctly.
  • Most common type of diabetes.
  • Often has no symptoms.
  • Family history can increase risk.
  • Being overweight, eating unhealthy foods, not exercising, and having high blood pressure increase risk.
  • Can be prevented with healthy eating and physical activity.

What is gestational diabetes?

Watch video »

Gestational Diabetes

  • Affects some women during pregnancy.
  • Family history can increase risk.
  • Being overweight, eating unhealthy foods, not exercising, and having high blood pressure increase risk.
  • Often prevented with healthy eating and physical activity.
  • Increases risk of problems during pregnancy.
  • Usually disappears after pregnancy, but mom has increased risk of type 2 diabetes.
  • Babies are more likely to be obese and have diabetes.

Taking a few simple steps can help you reduce your risk and prevent type 2 diabetes.

Set a weight loss goal.

If you’re overweight, the key to preventing diabetes is to lose weight. The most successful plans use a combination of eating healthy foods that are lower in fat and calories, and being physically active. Set a goal that you can achieve. A loss of five to seven percent (3 to 5 kgs for a 75kg person) can have a big impact on lowering your risk of diabetes.

Eat healthy foods.

Choosing to eat healthy foods will help you reach your weight loss goal. Figure out how many calories and fat grams you should have per day. Set a goal for losing one to two pounds each week.

Move more. Walk, Run or Cycle!

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Car Free Sunday returns and its expected to be bigger!

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Hey everyone! 

Car Free Sunday – riding experience

Come and experience a car-free city. Held every last Sunday of the month,Image result for car free sunday Car-Free Sunday SG is an initiative in which roads within the Civic District and parts of the Central Business District (CBD) are closed to traffic, transforming the area into a walkable, cyclist-friendly, and activity-filled precinct for families and friends. This

October after a 3 months break for Singapore F1, its back and more roads to be closed to extend the opportunity to explore. Also Bimonthly lucky draws to win folding bikes (Tern and Dahon) and premium kickscooters from Swifty. 

Car-Free Sunday is held on the last Sunday of every month. The second instalment will run until April next year on the following dates:  Oct 30, Nov 27, Jan 22, Feb 26, March 26 and April 30.

There will be no Car-Free Sunday in December and in January, it will be held on the fourth Sunday, due to the Chinese New Year period at the end of the month.

The second run of Car-Free Sunday adds the Telok Ayer loop – comprising McCallum Street, Amoy Street, Boon Tat Street, Telok Ayer Street and Stanley Street.

This brings the total walking and cycling route to approximately 5.5km, up from 4.7km previously.

For the upcoming Car-Free Sunday on Oct 30, the public can enjoy free guided tours of the Thian Hock Keng Temple at Telok Ayer Street.

There will also be an educational walking trail along Ann Siang Hill and Telok Ayer Green, discussing the trade and ways of life of Singapore’s early immigrants.

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With compliments of our logistics partner, we will have a chance to set up booth to sell accessories for cyclists and joggers.

We will also have some of the popular new bike brands and models so you can take them for a spin.

MBS will be encouraging all customers and members to join these rides

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MBS 2016 Jersey

A lucky draw will be held and stand to win our MBS jersey worth S$65 by simply taking a photo at our booth and dropping your name card into our lucky draw box.

My Bike Shop SG – active mobility for everyone in the family

Back in 2006 when the founders wanted to start the business of bicycles, we wanted to inject a new approach. We knew that the then bike brand scene was about Tour de France brands and cycling was very much a sport for the young and sport performance enthusiasts. We wanted to be different.

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2006 at the SAFRA runway

So we started to bring back the benefits of cycling as an active sport but we focused on convenience and practicality. In space scarce Singapore homes and the pressures of a sedentary lifestyle for many. Exercise was never a top priority and so we restarted the catgory of owning a folding bike that would encouraged participation.

So with the mission to get EVERYONE active again, we often have a tag line of active mobililty for the young to old. We even tried ranging Inline skates in 2007 to 2008 and todate we resisted doing motorised stuff.

Folding bikes cover multi spectrum needs for many and with our suppliers, we are unveiling new categories to cater to those less than 1.2m tall (height restriction for folding bikes) and boys/girls aged between 7 to 10 years AND to those who are in their advancd senior years who may be recovering from illness or surgery.

For the next few months, we will be releasing product news of new products that will have a new spin including innovations/health products that help you cycle and recover better.

The next article will cover LifeGlider on Tuesday 12 noon – bringing new found freedom for people who need aid in walking or recovering from an illness.

LG to change the world

Beating red lights, no registration fees to cycle on car free roads and a chance to see the Civic district up front and personal

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The team at My Bike Shop took to the Car Free Sunday Singapore for April and braving the forecast of thunderstorms, we met the team and a few customers turn up at our Henderson outlet at 645am.

The  sky was still dark when we started but it allowed us to take our latest bikes for a spin.photo_2016-04-24_12-07-54

The weatherman forecast thunderstorms but we went ahead.

A bit about the Car Free Sundays

Car-Free Sunday SG turns part of our city into a pedestrian and cyclist friendly precinct and creates a 5 km route of closed roads in the heart of the city. It is part of the larger movement towards a car-lite Singapore, envisioning our city with fewer cars.

Car-Free Sunday SG takes place on the last Sunday of every month, with exciting line ups of activities for each edition!

The National Gallery Singapore, Asian Civilisations Museum, and Victoria Theatre and Concert Hall will open earlier at 9am.

Street performances will also be held at Esplanade Park, Connaught Drive and Empress Place throughout the day till 6pm.

This Car Free Sunday for April was slightly different, LTA AMU organised a flagoff that began after everyone had a chance to make a pledge for safer riding

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Although its only 5km in distance, I thoroughly enjoyed the experience of momentumcycling through busy Shenton Way. I got to beat red lights, avoid ERP, no need to pay high carpark charges I typically have to pay in the CBD, but most important, I could see plenty of sights in the CBD up front close and personal without the worry of cars hitting me from the back. I get to see exactly how the Momentum is constructed.

Sure you get a longer distance with the OCBC Cycle events but this event is “free”, no registration fees to pay, just grab a folding bike (or not) , hop on the train as its Sunday and come discover the Civic District. It’s truly worth the effort. Feel you like to just cycle there from home? JUST DO IT! Singaporeans are an active bunch as we saw so many people doing aerobics, yoga and people just photo_2016-04-24_12-18-24walking or jogging so it is not just a cycling thing.

The MBS team split up and went exploring the sights along Boat Quay and Clifford Pier, and had alot of fun just enjoying the architecture of our beautiful city centre. Pardon my bike as it really brought me around covering more ground than I could if I relied on walking.

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After an hour of exploring, I stumbled onto Prive, situated just beside the Asian Civilisation Museum,  who served a very decent egg benedict and the flatwhite coffee – a MUST try!

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So a MUST Do and a Must try. If you own a folding bike and you like to experience what we experience last Sunday. You just got to try it. We will try to organise another Car Free Sunday ride but the URA and LTA does deserve feedback and encouragement for them to do MORE of such events.

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Spokes – Spoken or Silent?

Why Spokes Break

Bike spokes are a pretty simple part of your bike. They support your weight and transfer power from the hub to the wheel. Problems with spokes are pretty infrequent, but still do happen from time to time. The most common problem a cyclist will have with their spokes is the occasional broken spoke. This happened to me with some regularity as I’m what they used to call in boys’ jeans sizes, “husky.” You’ll just be going down the road and suddenly hear a noise like TWANGGG! (and it does sound like that). Even if you don’t hear the spoke break, you’ll likely feel it, because the your wheel will usually go all wobbly.

Sometimes if you mash down particularly hard on the pedals or hit a pothole it can spur spoke breakage too, but usually it just kinda happens. Spokes break most frequently where the head of the spoke laces into the hub, because the curved head of the spoke is the weakest part and yet still has to bears a lot of the weight and force of power transfer. If you have this happen, stop, get off your bike and inspect your wheel. You want to make sure your spoke isn’t flopping around to where it can get entangled with your frame or chain as your wheel turns. To keep it secure, you can tape it to a neighbor or unscrew it from the nipple and remove it completely. You’re okay to ride it a bit longer if necessary to get home, but you don’t want another forty miles or continue riding days and days with a broken spoke if you can help it. It puts additional stress and strain on your other spokes (which can then cause them to break prematurely at some point down the road too) and can make your wheel go out of tru

How Spokes work?

How the spokes accomplish these terrific and heroic feats? First, spokes don’t push outward, holding the rim at bay, like it might seem. Rather, the rim is evenly pulled inward by spokes that are laced through the hub, the center part of the wheel that rotates around the axle, which makes it extraordinarily strong. These spokes coming from the hub then radiate outward to the rim, where they attach to nipples, which are almost like little nuts resting in the rim. The nipples can be screwed down onto threaded tips of the spokes, which increases tension on the rim, and also pulls it slightly to the left or right.

When are wheels not true?

No, its not when they’re lying to you… its when they’re not straight. A true wheel is rounder, centered, easier to pedal and they wobble less.

Thus knowing how to make a wheel perfectly round, replacing broken spokes and damaged nipples and fixing damaged rims can be quite important for keeping a bicycle in tip-top shape.

 

A lot of the tasks required to true a wheel require tools only found in a well-equipped bicycle shop (like a truing stand), so you will likely need to contact a local bicycle mechanic.

The information are taken from About.com and the Bike Mechanic