Added: Hudson Simonds - Date: 03.05.2022 17:03 - Views: 48388 - Clicks: 2523
By Robert Hicks TZ. All we want is for you to get as much enjoyment out of your cycling as possible, and most importantly, improve. Providing you want it enough, you can ride whenever and wherever. But you do need to figure out what you want. This is the first step. It could be a mile summer ride, it could be to speed up your commute to work, it could even be to do a race. Whatever it is, remember there is no one stopping you.
Goals are good things to have. On the other hand, if your goal is to ride to the cafe once a week, then go for it. By asking yourself, SMART ensures you know your goal inside out, what it involves, and when you should be reaching it by. Some people feel a little embarrassed about jotting down what they want to achieve, as it may seem a tad serious. It shows that you want to take your cycling seriously, you want to become fitter, and most importantly, you want to enjoy it more.
Putting something in your diary makes it much more likely to happen and research even states that those who set goals are more likely to stick to what they set out to do. Once you have identified your end goal, the next step is to set some smaller in-between goals. Whatever you want to label them, having them in place will help provide structure and ensure you are going in the right direction.
For example, your main goal for the year is to take part in an entire day ride. Now think of what this entails stepping stones. Take the mileage. This will need progression and a slow increase of rides that build up the miles. Nutrition is another thing that needs to be taken into consideration. What to eat to ensure your body is fed well and is recovering properly.
Then bike fit, that will make your riding comfortable, and possibly the introduction of sport masseurs to iron out any ache or soreness that may occur from lengthy riding. These smaller goals you may not think of straight away, but are vital in order to achieve what you have set out to do.
Set the end goal and work back to this moment, thinking about what needs to be achieved to reach the chequered flag. And the quicker your goals and stepping stones are identified, the quicker you can go about them. As we have mentioned, structure is essential. See them as cycling. Be creative. Ride different routes, arrange some weekend riding, grab some mates and ride to a country pub. It all adds up and will be productive in conjunction with what you want to achieve, no matter what it is. If you want to get a beach body for the summer, you have to toil away in the gym, running on treadmills and lifting weights, pushing your body through barriers that are gruelling and monotonous.
If you want to get better at cycling, all you have to do is jump on a bike. Some are fitness based, some are fun based, some technique based. They are tips and ideas to help you become a better, fitter and stronger cyclist. You can easily go a mile an hour faster on your next ride without even being any fitter, it is all down to technique.
Being an efficient rider and knowing how to carry speed will make you faster and conserve your energy, so it is an important skill to practise on every ride. Cornering is an obvious situation when you can lose a lot of speed.
Remember it is not how fast you enter the corner that counts but how much speed you carry through it. If you go in too hot and have to slam the brakes on that will slow you down ificantly. Descending, and particularly descending before a hill is another area to look at. Pedalling into a descent and holding your speed will allow you to roll up the other side with barely any effort at all.
Finally, think about your positioning. Wind drag is the thing that slows cyclists down the most, so to go a bit faster think about minimising your frontal area. Hold the drops instead of the tops of the bars and get low down. However, there is a lot you can do to avoid it. Having a professional bike fit is a good starting point as mechanically your bike needs to fit you. Conditioning your body to hold your cycling posture has to take place off the bike.
Core exercises and techniques such as Pilates strengthen the muscles that support your body, allowing you to keep your upper body still and providing a stable platform to pedal against as well as stopping you from slumping in the saddle.
Having a good routine of stretching and strengthening exercises to do after and between your rides will help prevent many of the niggles and aches that come from bending over the bars for ificant periods of time. You can even do them when you stop on your rides to help you feel fresh when you get back in the saddle.
Finding more time to ride your bike is a challenge for every bike rider, and two things help: being creative and being organised. These two qualities will allow you to seize every opportunity that comes your way. The most obvious way of spending more time on your bike is to ride to work.
Look at other tasks you do, too. With a backpackchange of clothes and a pack of wipes, you can easily be presentable for any occasion. Running out of energy on the bike is a decidedly unpleasant experience but one that can be very easily avoided if you think about your nutrition before and during your ride.
However, the easiest way of ensuring you stay hydrated and have enough energy for rides over two hours long is to use a carbohydrate drink. Always carry a bit more food than you think you need and if you plan to be out for several hours start eating after the first 30 minutes. Taking on 60g of carbohydrate an hour is a good rule of thumb, so check the back of packets to make sure you have enough. A century ride is a daunting task, but if you take your time and eat well, it is within the reach of every bike rider.
There are several steps you can take to make it easier. Firstly, plan your route wisely, taking into wind direction and hills. Put the hardest hills at the start of the ride or avoid them altogether and, if you can, finish with a tailwind to help blow you home. If the aim is simply to cover miles rather than trying to do it quickly, put aside a full day, start early and ride through to sunset. Pacing is really important to ensure that you have the energy you need to see you through to the end.
Being able to chat to other riders is a good measure that you have your pacing right; if you are panting or out of breath it is time to slow right down. Remember the hare and the tortoise. There are many more reasons to love hills than hate them, but even so, hills have a poor reputation with bike riders.
Hills make you fit. They may make your legs hurt and your lungs burn, but riding hills regularly will build leg strength and, by forcing you to work a little bit harder than usual, they will boost your cardiovascular fitness too. Hills give variety to your rides. The more hills you ride, the better you get, and you will start to learn the different types of hills that suit you best. Try timing yourself up a long hill and throughout the year repeat the test and see your time come down.
We often see a group of guys speeding along in single file, more content with utilising slipstream rather than socialising. No one wants to be the slowcoach, where everyone waits for you at the top of each hill. Nor do you want to be begging for a push on the back to help get you up that monster of a drag. Get fit, get fast, and ride with your friends the whole day. Open your cycling world with Collections and Highlights from the app. Pro rider Joe Laverick takes a look at why and when it's right to take a break and give our minds and bodies some rest.
It's easy to think that racking up endless miles will be beneficial to your cycling, but it's all too easy to overdo it and miss out on recovery. The symptoms of overtraining are different for everyone, but there are some common s to look out for.
We give you some simple tips to help you spot when you've overtrained. Thresholds, recovery rides, training zones… What does it all mean? Paul Knott investigates further.Want to cycle this weekend
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