Fitness tips for cyclists
Trying to squeeze in a good bike ride into your working week can be tough. If you’ve got a family, it can be hard to take out time during the weekend too. Here are some tips to help out… All The Big Fitness Points For Cyclist
It’s much better to do an hour of tough training than three hours of easy riding. This is the main concept that will allow you to make the best of your limited training time. However, quality training also needs quality rest; as you will be working harder, be sure to add to your sessions slowly and get lots of rest time afterwards.
Use a Turbo Trainer
If you have a turbo trainer, make use of it. An hour of tempo riding on the indoor trainer is a useful way to develop strength and power. Be sure to add a warm up and cool down. This again is a time effective way to train and the good news is that it’s not dependent on the weather either. Turbo trainers are ideal for training, but you do need some response, either heart rate or power, to gain the most out of your workout. All The Big Fitness Points For Cyclist
The Power of Legs
For the days when the weather is too hot or time is less, the gym is a perfect option for outdoor workouts. You can do an efficient session in only 20 minutes. To make the most of your time, focus on your legs. Squats are considered by many to be the most useful exercise for cycling, but lots of cyclists like hamstring curls also. Start with high reps with average weight and the least amount of recovery. As time passes, boost the weight, slowly lessen the reps and increase the recovery time also.
If you just can’t take the time out for a long weekend ride, instead do a double session on an indoor trainer. Start with a morning session of 30 minutes riding at 70 to 80 percent of your max heart rate. Then rest for a couple of hours and then do the sessions again, adding up slowly to an hour ultimately. All The Big Fitness Points For Cyclist