Comments Off on Stretches for Cyclists

Stretches for Cyclists

Category : Exercise

We wanted to share some of the best stretches for cyclists with you because it is officially Bike to Work Week! Be sure that when you finish your ride you take the time to work on your flexibility. Stretch your hip flexors, quadriceps, low back, and chest so that your overall posture won’t be affected.   Hold all stretches for at least 5 seconds (on the video the stretches aren’t held for the entire length of time just to keep it short and to the point).  

Check out our video to see what you can do to get those muscles stretched out after your workout!


If you are interested in more stretches that you can do after cycling contact us at info@xofitness.comHope to see you out and about! Happy riding!

Comments Off on Bike to Work Week 2015

Bike to Work Week 2015

Category : Active Living

Bike to Work Week 2015 is May 11-15!



We hope you’ll ride your bike to work or school!


Please follow these bicycle safety tips:

  • Wear a helmet (make sure it fits right!)
  • Wear bright colors. You want to be noticed by motorists
  • Ride on the sidewalk ONLY when absolutely necessary. On a personal note: we realize that riding on Broadway in De Pere can be daunting, but please use the Fox River Trail to bypass  this area if you are just riding through. Riding on the sidewalk is dangerous to you AND pedestrians. WE have seen some very close calls right outside out studio because cyclists are riding fast on the sidewalk and unsuspecting pedestrians step out of businesses nearly get clipped. (OK, off my soapbox)
  • Follow all traffic laws. Obey signs and traffic lights.
  • Use hand signals. This tells motorists what you are intending to do. Be predictable!
  • Beware of parked car doors-they can open at any time. Give 5 feet of clearance if you can see a person in the car.
  • Never ride against traffic. Motorists are more likely to see you.
  • Ride in single file. Except when passing
  • Be alert. Always know your surroundings. Do not wear headphones!
  • Alert slower riders and pedestrians if you are going to pass them on shared trails (such as the Fox River or East River Trail)

Get your bike ready to go!

  • Clean the bike thoroughly, using a brush and a damp cloth (not too much water). As you go over all the parts of the bike, check everything for wear and tear.
  • Inspect the brake pads. They should be evenly worn and smooth, not hard. Most will have grooves or marks on them to indicate when they need to be replaced. Squeeze the brakes a few times to make sure they are functioning well.
  • Tighten any loose bolts or screws.
  • Spin the pedals and wheels (with the rear wheel elevated) to see if they are true (not wobbly). Also check each gear. If it’s difficult to shift from one gear to the next, you may need a new chain or derailleur.
  • Lubricate the chain.
  • Inflate the tires (after inspecting them for splits, tears, or bubbles). They should be firm but not close to bursting.

Comments Off on Bike to Work Week: May 13-17

Bike to Work Week: May 13-17

Category : Active Living, Exercise

Check this out! Biking to work is a great strategy for fitting in fitness!


Bike to Work Week