Cycling Training

9 easy tips that will help you be a Better Cyclist

Here are some of the best tips and strategies for workouts, safety issues, performance measurement and motivation as well as techniques on how to build your cycling skills.

1. Invest Time

The first thing to accept about cycling is that it’s a time investment. Most professionals will attribute their success to all the time they spent on their bike. To improve as a cyclist you will be spending training time both on your bike and off it. Success does not come overnight; it can take years to become a great cyclist.

However, as long as you are willing to invest the time, commit to continuous improvement, and embrace biking opportunities, you will remain on the path to success.

2. Start Slow

It can take some time for your body to grow used to cycling; the sport works muscles you may not use as part of your everyday life. Don’t push too hard, or you’ll lose your enjoyment of the sport and risk injuries.

This is a sport of the long haul. Don’t rush your training; nothing happens overnight. Start off slowly and only step up your riding after your body says it’s ready. For example, start off by completing a one-mile ride, but don’t increase the distance until you are able to complete the one mile with energy to spare.

The same rule applies to physical training. Carefully schedule your workouts to avoid over-training any one muscle group and to ensure adequate recovery time between workouts.

3. Join a Cycling Group

Cycling groups offer opportunities to learn more about riding by watching and learning from more experienced cyclists. They’re also great places for social interaction.

There are lots of India specific groups on Facebook. Find the one for your city and join it.

Many riders find greater accountability within groups as well as more enjoyment in the companionship of group rides and training.

4. Ride With Those Who Are Fast

To push yourself to grow, pair yourself part of the time with cyclists who are faster than you. You can do this in a cycling group or among your own group of friends. By riding with those who are faster, you are challenging yourself to keep up with them; before you know it, your speed and endurance will have improved.

5. Switch up Ride Intensities

Many cyclists fall into the habit of riding at a slow and steady pace. This doesn’t really do much to get the heart pumping, nor does it increase your stamina. Riding at one pace for too long can actually train your body to only go at that pace. To boost your abilities, switch up your riding intensities.

Take routes that will challenge you to work harder. Ride with friends you know will set a faster pace. Then surprise your body with an easy ride before ratcheting up the difficulty level again. The variety will prompt your body to build more fast-twitch muscle fibres to allow you to pedal at a more intense rate when necessary.

6. Measure Your Progress

Don’t just guess at how you’re doing. Objective measurements let you know that your training is working and can warn you when you’re working too hard and need to give your body a rest.

When you think you’ve reached peak performance, measurable results will let you see just how much further you can push yourself. Measuring your results can also point out areas where you can focus your training for additional growth.

The simplest measurement of your abilities is to calculate the time it takes to ride a specific route. Every six weeks or so, calculate your time on that route and compare it to your previous measurements.

7. Invest in a Bike Computer

A bike computer is similar to a Fitbit. You can attach it to your bike and it will measure statistics such as how fast and how far you’ve travelled, your current RPMs, etc.

A bike computer is not essential, but it can definitely prove useful if you’re looking for data to help you track your progress.

8. Log Your Rides and Workouts

One way to track your progress is to log your rides and workouts. This gives you a visible measurement of where you are compared to where you want to be. Logging these items may seem tedious at first but it can become easier as you get used to it. Keep your logs filled out completely and accurately. It’s not necessary to share them with anyone else, but honesty is important, especially if you want an accurate record of your progress.

9. Use Time Trials

Time trials are known as “the race of truth” because, as a single-person race, there is nobody to draft behind and no group to support you. You’re on your own. Participants run a set course by themselves, with cyclists hitting the starting line thirty seconds apart.

A time trial can increase your discomfort immunity, as you will be focused on pushing yourself for a set amount of miles.

Most cycling groups schedule time trials periodically and can help you prepare for the race. Time trials can help you build speed, endurance, and readiness for your next challenging ride.

Bonus Tip

Buy the right Cycling Accessories. This will help you become a more efficient and responsible rider. There are many great products that you can invest in.

Original Post BicycleXP

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