Whether it's a used one online or a new frame from a bike shop you can swap out your frame for something a little more conducive to the speeds of the road like a carbon or aluminum frame that brings durability and lightweight.  You’ll want something light but the size of the frame is most often based on your height and weight. The weight to shoot for the entire bike itself is under 20 lbs and the frames can make up a lot of weight. You’ll want to consult someone from your local bike shop if you have any concern about your weight and the durability of a frame. Your bikes tires and frame are connected using a fork. Buy one made of carbon to give you that lightweight a road bike needs. Road tires are pretty narrow and are not built to withstand the bumps and rough terrain of mountain bikes. You’ll want a road touring or racing tire.   There should be a number on the tires to indicate the size. You’ll want something that is a 700 width and should read something like 700x23. The first number is outer diameter of the tire in millimeters and the second number is the actual width of tire itself in millimeters. Most road bikes use inflatable tubes and the tube can be replaced if your bike requires it in the future.

Summary: Pick the frame. Buy a lightweight fork. Pick road bike tires.


Staying outdoors can increase your risk of lung diseases, heart attacks, asthma and other health problems. Choose a high efficiency model that rates 9 or higher on the MERV scale. Replace the filter every three to six months, depending upon the product’s recommendations. It will introduce fewer particles into your car. Air pollution is highest in the sun’s rays, so working out in cool weather outdoors or in a gym indoors will help you avoid too much exposure. Fill up your gas tank after dark. The sun’s rays also contribute to increased gasoline emissions during the day. The air quality is lower on thoroughfares and highways than it is on quiet residential streets. Cigarette smoke creates air pollution. The air quality should be higher in your home and you will reduce emissions outdoors. They produce fewer gasoline emissions and they will be safer for your lungs.

Summary: Make an effort to stay indoors if your research shows that air pollution is high in your area. Install a home air filter that blocks air pollution. Use the recycled air feature in your car, rather than the vents to cool off in the car. Work out in the morning or in the evening. Use bike routes and walking routes that avoid busy streets. Avoid smoking or going places where people are smoking or having campfires. Replace wood-burning fireplaces with natural gas versions. Replace gas-powered machines, like lawn mowers and leaf blowers, with electric or battery-powered versions.


Using a handgrip dynamometer is 1 of the most conventional and accurate ways to test your grip strength.  Find or purchase 1 of these so you can test your grip strength.  The first place to look for a dynamometer is at your local gym or fitness center.  Many gyms have a variety of tools to measure progress and a dynamometer is a common device to have. If your gym doesn't have 1, consider looking online or in a fitness or sporting goods store to purchase 1.  You can continuously use it and to track your grip strength over time. Although using a handgrip dynamometer is fairly easy, it's important to make sure you position your arm and hand correctly for the most accurate results.  Start by holding the dynamometer in 1 hand.  You will test both hands, but can only test 1 at a time.  Bend the arm that's being tested at a 90 degree angle at the elbow.  Your upper arm should be next to your body with your forearm pointing away from your body. The base of the dynamometer should rest on the heel of your hand (or the muscle right under your thumb).  Your four fingers should rest on the lever of the dynamometer. In order to get an accurate reading, you need to squeeze this tool with as much force and effort as you can.  This will give you your maximum grip strength.  When your arm and hand are positioned correctly, begin squeezing the dynamometer as hard as you can. Keep squeezing for at least 5 seconds.  Have a stopwatch or friend time you for 5 seconds. Do not move any other body parts while you're squeezing as this can influence the reading on the dynamometer. For the most accurate results, take an average of 3 tests. After you've performed the test on each hand and have found an average of your results, you can score yourself to see where you are compared to standards.  For men, you typically want to have a grip strength reading of 105 and above.  A score of 105 puts you at an average grip strength. For women, you typically want to have a grip strength of at least 57.  This is considered average.  Anything above is considered very good or even excellent. If your score is below average, you can take steps to improve.  For men if your grip strength is below 105, this signifies you're below average or have poor grip strength.  You may want to consider adding in exercises to help strengthen your grip.  If your grip strength as a woman is below 57, this signifies your score is below average.  Again, with practice, you can improve your score.

Summary: Look for a handgrip dynamometer. Position your arm and hand correctly. Squeeze the dynamometer with maximal effort. Analyze your results.


Hair grows about 1⁄2 inch (1.3 cm) per month, and often becomes damaged as it gets longer. If your hair is damaged or has split ends, it will likely have trouble taking curls. Getting your ends trimmed frequently will help you create your dream curls. Long layers will hold a curl better than straight-cut edges. Ask your stylist for long layers to help you create curls. Adding mousse or curling cream creates body and helps your hair hold curls. Evenly distribute a quarter-sized amount to your hair before styling it. Read the labels or ask your stylist to find out what product type best suits your hair. When you're planning to curl your hair, cut your conditioner in half. Conditioner can weigh down your hair, which can make curls drop out of it. Root boosters add volume to your hair. Spritz a small amount of the product at the roots of damp hair on days when you are planning to curl your hair.
Summary: Trim your hair every 6-8 weeks. Get a haircut with long layers. Create texture with products. Use less conditioner. Try a root booster.