(Source)
Many of the training programmes developed for cyclists are too complicated and scientific for amateurs, but that doesn’t mean you can’t put some effort into optimizing your training. By structuring your workouts, not only will you get better results, but your cycling will also become more fun. Whether you’re a beginner or an experienced cyclist, use these tips to get some extra inspiration!
1. Remember about stretching
It is not a secret that those who bike often tend to have neck pains, tight hamstrings, bad backs and so on. Although riding a bike is joyful, it puts a lot of strain on the body. Sitting in the saddle for too long can cause all sorts of problems in our joints and muscles, which can be hard to get rid of once the problem settles in. The best way to ward off injuries is to do some stretching routine. Make sure you target the quadriceps, hips, hamstrings, groin and calves. Try to stretch immediately after your workouts as muscles are more flexible when they are warm.
2. Change your training from time to time
All physical training is fundamentally about stress and adaptation. When you recover from a workout, your body rebuilds and adapts to be able to handle future workouts. This also means that if your workouts are always the same, your improvement is going to flatten as your body gets used to the workload.
You should therefore make sure that you keep challenging yourself alternating between long rounds and shorter interval workouts. Increased effort intervals should last 3-5 minutes (with 1-2 minutes of low-intensity recovery in between), depending on your fitness level. Keep interval intensity at 85-90% of your maximum heart rate and recovery around 55-60% of your maximum heart rate. Finally, before starting with the intervals, take 15-25 minutes to warm up.
3. Ride in a group
Cycling with others has many benefits. Not only is it more fun during and after your ride, but chances are you’ll push yourself harder if you cycle in a group. If you’re cycling with a group of fast and fit cyclists, you’ll also have to push yourself to just keep up. However, larger group rides often incorporate interval training because of the constantly changing speeds.
(Source)
4. Eat right
Nutrition is a very important part. Make sure you eat well before and after cycling to help your performance and recovery. Before cycling, eat foods that are high in carbohydrates but not too high in fiber or fat. For example, bananas or a slice of wholemeal toast with honey are good examples of pre-ride snacks. High-fiber foods such as muesli bars can cause indigestion if eaten before or during exercise. If you are cycling for more than an hour, take gel, sports drinks or chocolate with you to replenish your energy.
5. Pay attention to how you feel
If your body is tired or sore, you need to rest. Remember, recovery is an important part of the whole process.
6. Pick the right gear
Some cyclists choose low revs because they think it’s the best way to get a workout. The problem with this approach is that lactic acid builds up in the muscles, which hinders both motoring and recovery. If you want to improve endurance, you’re better off increasing the revs to give your quadriceps a rest.
In endurance sports such as cycling, you want your body’s aerobic system to be able to take the strain. So try to keep your RPM close to 90 and your heart rate at 2/3 of your maximum heart rate. If you are an experienced athlete, you can reach 75-80% of your maximum heart rate.
7. Be consistent
If you’re new to cycling or haven’t done it for a while, you need to build up your core fitness. That’s why it’s important to start your routine with lots of shorter rides rather than a few longer ones. For example, cycling 4 rides of about 15 miles a week is much more beneficial than a big 60-mile weekend bike ride. Shorter yet more frequent rides have a double benefit: firstly, they enhance physical fitness, and secondly, they ensure that the body is not put under undue strain, which can lead to injury.
8. Switch between different biking routes
Doing the same circuit over and over again not only tends to get boring, but it can also mean you’re not challenging yourself enough. Change your cycling routes from time to time to keep your motivation high.
Conclusion
Remember: biking shouldn’t be all about riding for as long as you physically can. Instead, you have to plan everything to let this activity help you with your physical wellness. If you overdo it, sooner or later you will be forced to stop due to injury. And in case everything else fails, you can acquire a better bike. It’s a well-known trick that can bring an immediate improvement, although at a price.
However, if you are interested in bicycles mainly for fun and entertainment at a particular moment, you do not even have to own one yourself. You can just rent a bike. For example, bike rental in NYC is a common thing. That way, biking will still be both pleasant and rewarding for you.
