Category: Training

Tips to Get the Most Out Of Cycling Training

Whether or not you’re preparing to participate bike racing, having enough training would be advantageous in improving your cycling skills.

However, plainly training physically, no matter how hard it is, may still not be enough to give you the best cycling form you can have and provide you with the maximum cycling benefits you can get.

Achieving the best form you can have for cycling isn’t limited to the strenuous, intensive training you engage in with your trainer. There are also some other ways you can strengthen your cycling techniques.

One of the top reasons some fitness enthusiasts choose cycling over other sports is because of the enjoyment riding can bring. So, you must take time to enjoy cycling itself, not just for the achievements you may get when you join cycling competitions. Sure, medals and accomplishments are something to be proud of, but sometimes, riding the bike just for the sake of pleasure, relaxation, and enjoyment is a good way to remember why you loved the sport. It can also teach you to not beat yourself too much because you’re just cycling for you, not to accomplish a goal for training.

Another helpful way to improve your cycling performance is to train your mind to be in a positive state. Your mindset when you begin cycling would greatly affect how you would handle the entire ride. If you’re thinking negatively at the start of the ride, your mind might trick your body into thinking that it is tired, and you might even lose the motivation to complete the ride.

Experiment on what effectively fuels your body when you go cycling. Although the recommended diet and carbohydrate levels experts advise cyclists are generally acceptable, the dietary needs of every cyclist vary from person to person, so experiment to find out what works best for you.

Do what’s hard for you. Doing the most challenging parts of cycling for you such as climbing a steep slope will help you overcome this challenge and can give you a sense of personal achievement. The more often you overcome challenges that are hard for you, the easier they will become.

Know when to take a rest. It doesn’t matter how much you wanted to win a competition, you should know when to train hard and when to give your body enough rest.

Training to improve your cycling performance isn’t only limited to what your instructor tell you. You must know how to take care of yourself to improve your cycling skills even when there’s no one to coach you.



How to Increase your Cycling Endurance

Being able to ride the bike and successfully do cycling for miles regularly can give you a feeling of accomplishment. Just imagine how much better you will feel if you’re able to participate in one of those long bike rides.

Participating and completing long bike rides does not only require strength, but more importantly, it calls for endurance. If you’ve just begun to try cycling, and you are planning to join long bike rides, you don’t have to worry about your endurance because it is something that you can work on to improve.

Cycling frequently will effectively increase your cycling endurance. Even if you’re extremely busy, find time to ride the bike once or twice a week so you can improve on it.

Maintaining a diet that works well to refuel your muscles during cycling training or just casual cycling can also help you maximise your endurance as you ride. Along with consuming carefully chosen foods, remember to hydrate sufficiently as well.

And, aside from preparing enough foods to replenish you while you ride, make sure that you eat foods rich in carbohydrates and proteins around two to three hours before your get on the bike.

Establishing a positive mindset is as important as maintaining a healthy body when it comes to training for endurance. You won’t be able to get very far if your mind does not have the drive to do so. If usually lose passion or motivation just after hours of cycling, it will be wise to ride with someone you can talk to while you’re cycling so you won’t mind the time too much. Having someone to complete cycling with can also help in pushing you to go farther.

If you want to achieve different results in your endurance, of course, you would have to increase your mileage. However, don’t increase your mileage by a great distance in just a short span of time. It is recommendable to increase it by 10 per cent every week to improve your endurance.

Finally, include some interval trainings to your cycling routine to maximise your endurance. Interval trainings may be really challenging, but investing in them twice a week will go a long way in enhancing your cycling endurance.

Following these guidelines can help you have an improved endurance and can help prepare your body for long bike rides.