When You Want To Improve, Where Do You Start?
The Basics.
1. Buy the right bike for you
Carbon fiber? Aluminum? Race geometry? Comfort oriented?
These are just a few of the many options that you must choose from when selecting a bike. Plus, bikes aren't just one-size-fits-all. It's important to know what you want from your cycling experience to choose the best bike for those needs. Are you commuting? Starting an exercise program? Do you want to try racing bicycles?
Come in to Circle City today and we can help you find a bike that does exactly what you want it to do!
2. Ride intervals to get faster and fitter
Try an interval structure like this (from mensfitness.com):Interval Workout 1: Build Endurance
Go the distance with this workout, which builds aerobic endurance with long intervals performed at well below lactate threshold (6–7 on a 1–10 intensity scale). Spin easily for 5–10 minutes to warm up, then shift into a larger gear (try big ring in front and middle of the cog set in the back) and pedal at a slow cadence (70–75 rpm). Go for two 15-minute intervals broken by seven minutes of easy spinning recovery. Cool down with 5–10 minutes of easy spinning.
Interval Workout 2: Increase Lactate Threshold
Quash lactic acid buildup with this workout, performed at or slightly below lactate threshold (roughly a 7–8 on a 1–10 intensity scale). Use a heartrate monitor or power meter to keep yourself honest, or just listen to your breath: Labored but deep and controlled breathing is perfect. Start with an easy 5- or 10-minute warmup spin, then do three eight-minute intervals separated by four minutes of recovery spinning. As your work capacity increases, you can increase the duration of the intervals to as much as 20 minutes with 10 minutes recovery. Cool down with 5-10 minutes of easy spinning.
3. Set some goals
Some people feel a little embarrassed about jotting down what they want to achieve, as it may seem a tad serious. But it’s extremely useful. 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.Having a plan like this doesn’t mean you’re a geek — it’s there to help. And the quicker your goals and stepping stones are identified, the quicker you can go about them.
4. Wear the right clothes
You will feel so much more comfortable wearing the right clothes. And tight-fitting bibs and jerseys reduce drag
5. Fuel properly
Sports nutrition doesn’t have to mean eating expensive supplements; bananas, cereal bars and jam sandwiches all contain lots of easily absorbed carbohydrates, are convenient to carry and easy to eat.
6. Work on Climbing
Climbing is a big aspect of riding. Intervals will help you be able to pace yourself when on an incline, but the best way to get better at climbing is to get out there and climb!
7. Ride in a group
Riding in a group teaches you road etiquette, and makes the whole process even more fun! Why are you still reading this? Go outside and ride your bike!!
Circle City Bicycles and Fitness
5506 Madison Ave.
Indianapolis, IN 46227
(317) 786-9244
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