Why It’s Important to Wear Sunglasses When Riding

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Protect your eyes and wear sunglasses when riding

In addition to looking cool, there are other benefits when you wear sunglasses when riding. This applies to running, hanging at the beach, driving a car, and especially riding your bike. If you have some sweet specs that make you look cool, all the better! We recommend the UA Igniter II Sunglasses by Under Armour. Learn why it’s beneficial to wear sunglasses when riding. Pro tip: follow our advice and don’t forget about protecting your skin!

Protection

Dust and debris

You will encounter visible and non-visible projectiles whether you’re riding the trails or commuting to work. Wearing sunglasses to protect your eyes from flying debris might be the most important reason. Flying debris doesn’t care if you’re riding solo or with a group. Cars kick up rocks, bugs are everywhere, even other cyclists can kick up debris on the side of the road. Dust is everywhere. It’s often stirred up by cars, other riders, or Mother Nature. Glasses won’t protect you from all the dust, but it’ll surely help. Your shades are going to get dirty. Make sure you clean them after every ride.

UV exposure

Repeated exposure to UVA and UVB radiation from the sun will have negative consequences on your vision. Protecting your eyes is critical to the short-term, and in this case, the long-term health of your eyes. Make sure your lenses are polarized and have a coating that absorbs the sun’s rays. Lenses also need to be a neutral color, not crazy tints and extreme colors. Your goal is to protect your eyes while replicating what your eyes see naturally.

Safety

A clearer view

The correct lenses will help clear your view when cycling. Cyclists have a large amount of information to process when riding. You’re watching for vehicles, intersections, signaling turns, avoiding potholes, tracking other cyclists and runners, the list goes on. Any time you can eliminate distractions you free up the ability to pay attention and process more information. Proper lenses will also help reduce the sun’s glare. Glare could shine in your eyes from street signs, windows on buildings, or the hoods of cars. Proper fitting sunglasses will also reduce the amount of wind that hits your eyes. Wind alone can cause dryness and irritation when riding.

Next time you’re on the road, grab a pair of sunglasses for your ride. Even a cheap pair will provide protection until you can get a pair that you’ll love. Taking care of your eyes now will pay dividends down the road. Make sure you’re comfortable during your ride so you can keep your eyes on the road. If you’re uncomfortable you might need to adjust your saddle height. Just a few millimeters can make all the difference!

Dryland Exercises for When You Don’t Want to Swim

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Try these dryland exercises to build strength and improve your performance in the water

Training for the swim portion of your upcoming tri is always important. This workout won’t be identical to the benefits you get while actually in the water, like perfecting your form and practicing breathing. But it’s still valuable to enhancing your performance in the water. Think of these dryland exercises as a way to target the same muscle groups you would while swimming. If you’re unable to hit the pool, these exercises can keep you on track to achieving your goals. These dryland exercises focus on working your core muscles, quads, glutes, chest, arms, back, and shoulders. Just like you would in the pool or open water.

Pro tip: take these exercises to the next level when you incorporate strength training.

Burpees

A burpee essentially works all the muscles you would activate during a pool session. It’s especially beneficial to build your stamina. It’s a full body and functional exercise that works on your muscle endurance and aerobic capacity. To properly do this:

  1. Start standing with your feet shoulder-width apart
  2. Lower yourself into a squatting position and place your hands on the floor in front of you
  3. Jump your feet back, putting yourself into a pushup position
  4. Do a pushup
  5. Jump your feet back into their original position
  6. Stand yourself upright, jump into the air, and clap your hands over your head

Repeat this exercise in 3 sets of 15.

Lat pulldown

You need some weight for this upper body exercise. However, stay light and stretch your shoulders well to reduce the risk of injury. To properly do this:

  1. Sit down at a pulldown machine and place your hands wide apart on the bar, palms facing forward
  2. Bring the bar down straight down to your clavicle
  3. Keep your torso still as you pull your arms down
  4. Draw your shoulders back, pulling the bar down as you exhale
  5. When the bar touches your clavicle and your shoulder blades are completely contracted, count to 2
  6. Slowly bring your arms back up to starting position, as you inhale

Control is key during this exercise. Trying to go fast will not work your muscles efficiently and can injure you. If you keep the weight low, you can do 3 sets of 25 for this exercise. Pro tip: don’t perform the exercise too fast or too slow

Pull-ups

If you do not have access to a pull-down machine, pull-ups will also work. They’ll strengthen your back, shoulders, and arms, providing a great dryland workout. You can even use the monkey bars at a local playground for this one. To properly do this:

  1. Move your arms shoulder-width apart and grasp an overhead bar with a firm, overhand grip
  2. Hang so your arms and legs are straight
  3. Steady your core
  4. Keep your back straight and do not swing yourself
  5. Pull yourself up, so that your head is over the bar, leaving the bar at your chest
  6. Slowly lower your body back to hanging position

You should also do this same exercise with your hands gripped close together at different distances. Shoot for about 5 sets of as many proper pull-ups as your strength will allow.

Reaching lunges

This exercise works your quads and glutes. It will help you with changing direction and help you prevent injuries. To properly do this:

  1. Stand with your feet shoulder-width apart
  2. Step far forward with your right leg and shift your weight so that your heel hits the floor
  3. Descend until your right shin is vertical and your right thigh is parallel to the floor
  4. Lightly tap your left knee to the floor
  5. Put your weight back onto your right heel to bring yourself back upright
  6. Repeat with your left leg

When doing these exercises, keep yourself balanced. Make sure your knee is bent at a 90º angle and does not stick out further than your toe. Do 3 sets of 15 for this exercise for each leg.

T-Rotational pushups

This spin on the traditional pushup offers you a more intense workout. It provides a better core workout, while still hitting the upper body and hip extensors. To properly do this:

  1. Begin with a rigid torso in a standing pushup position with your arms and feet shoulder-width apart
  2. Descend, bringing yourself chest to the floor
  3. Start ascending until your arms are straight
  4. Shift over into a side plank position keeping your arms straight
  5. Rotate back to push up positions
  6. Repeat on the other side

Do 10 reps total, alternating each side, for 3 sets.

Incorporate these dryland workouts so you can be a stronger, more confident swimmer when you hit the water. Once you get back to the open water you might be in the market for a wetsuit. If so, keep our advice in mind when choosing a wetsuit.