When You Want To Improve, Where Do You Start?
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!
Try an interval structure like this (from mensfitness.com):
2. Ride intervals to get faster and fitter
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.
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