How to Properly Warm Up and Cool Down Before and After a Cycling Workout

Posted on October 6, 2023 by wheels

Cycling is a fantastic way to stay in shape, reduce stress, and explore your surroundings. However, like any physical activity, cycling can put strain on your body. To avoid injury and maximize the benefits of cycling, it’s essential to warm up and cool down properly. In this article, we’ll explore the art of warming up and cooling down before and after a cycling workout.

The Importance of Warming Up

Warming up is essential to prepare your body for the physical demands of cycling. A proper warm-up will increase your heart rate, increase blood flow to your muscles, and improve your range of motion. By doing so, you’ll reduce the risk of injury, improve your performance, and increase your overall enjoyment of cycling.

The Components of a Warm-Up

A good warm-up should consist of the following components:

Cardiovascular Exercise: Begin with light cardiovascular exercise such as jogging or cycling at a low intensity. This will increase your heart rate and warm up your muscles.
Dynamic Stretching: Dynamic stretching involves moving your muscles through their full range of motion. This will improve your flexibility and range of motion, preparing your muscles for the demands of cycling.
Specific Warm-Up: Finish your warm-up with some cycling-specific exercises such as spinning on a stationary bike or cycling at a low intensity for a few minutes. This will help to prepare your body for the specific demands of cycling.

Sample Warm-Up Routine

Here’s a sample warm-up routine you can use before your next cycling workout:

Start with five minutes of light jogging or cycling at a low intensity.
Perform 10-15 minutes of dynamic stretching exercises such as leg swings, walking lunges, and high knees.
Finish with five minutes of cycling at a low intensity.

The Importance of Cooling Down

Cooling down is just as important as warming up. A proper cool-down will help to reduce muscle soreness, prevent injury, and speed up your recovery time. By allowing your heart rate and breathing to return to normal gradually, you’ll avoid sudden drops in blood pressure and reduce the risk of dizziness or fainting.

The Components of a Cool-Down

A good cool-down should consist of the following components:

Low-Intensity Exercise: After your cycling workout, continue cycling at a low intensity for 5-10 minutes. This will help to gradually reduce your heart rate and breathing rate.
Static Stretching: Once your heart rate and breathing have returned to normal, perform static stretching exercises. These stretches should be held for 15-30 seconds each and focus on the major muscle groups used during cycling, such as the quadriceps, hamstrings, and calves.
Rehydration: Drink plenty of water to replenish the fluids you lost during your workout.

Sample Cool-Down Routine

Here’s a sample cool-down routine you can use after your next cycling workout:

Cycle at a low intensity for 5-10 minutes.
Perform static stretches for your quadriceps, hamstrings, and calves, holding each stretch for 15-30 seconds.
Drink plenty of water to rehydrate your body.

Conclusion

Warming up and cooling down properly is essential for maximizing the benefits of cycling and reducing the risk of injury. By following the guidelines outlined in this article, you’ll be able to warm up and cool down effectively before and after your cycling workouts. Remember to take care of your body, stay hydrated, and most importantly, have fun!

The Top 10 Cycling Destinations Around the World

Posted on September 26, 2023 by wheels

Are you tired of your usual cycling routes? Do you want to explore new and exciting places while riding your bike? Look no further, because we’ve compiled a list of the top 10 cycling destinations around the world that are sure to take your breath away. From picturesque countryside roads to challenging mountain climbs, these destinations offer something for every type of cyclist.

1. Tuscany, Italy

Tuscany is known for its rolling hills, picturesque vineyards, and charming medieval towns. Cycling through this region is a treat for the senses, with stunning vistas around every corner. Make sure to stop in one of the many local trattorias to enjoy a delicious meal and a glass of Chianti.

2. Cape Town, South Africa

Cape Town offers an unforgettable cycling experience with its stunning coastal routes, mountain passes, and wildlife reserves. The infamous Chapman’s Peak Drive is a must-ride for any cycling enthusiast.

3. Kyoto, Japan

Kyoto is a city of contrasts, with modern architecture alongside traditional temples and gardens. Cycling through Kyoto allows you to see the city at a leisurely pace, stopping to admire the cherry blossoms or sample local street food.

4. Mallorca, Spain

Mallorca is a paradise for cyclists, with its winding roads, steep climbs, and breathtaking coastal views. The island’s warm climate and excellent infrastructure make it a popular destination for cycling teams and enthusiasts.

5. Maui, Hawaii

Maui offers some of the most stunning cycling routes in the world, with its rugged coastline, lush rainforests, and volcanic landscapes. The Road to Hana is a favorite among cyclists, with its challenging switchbacks and breathtaking views.

6. Zion National Park, Utah

Zion National Park offers a unique cycling experience, with its red rock canyons and steep mountain climbs. The park’s Scenic Drive is a must-ride, with stunning views of the park’s natural wonders.

7. Cape Cod, Massachusetts

Cape Cod’s quaint towns and scenic coastline make it a popular destination for cyclists. The Cape Cod Rail Trail offers a leisurely ride through the region’s picturesque countryside.

8. Lake District, England

The Lake District is a favorite among British cyclists, with its stunning natural beauty and challenging mountain climbs. Cycling through the region’s winding roads and valleys is a truly unforgettable experience.

9. Interlaken, Switzerland

Interlaken is a popular destination for cyclists, with its stunning alpine scenery and challenging mountain passes. The region’s excellent infrastructure and well-marked routes make it a favorite among cyclists of all levels.

10. Banff National Park, Canada

Banff National Park offers some of the most stunning cycling routes in the world, with its rugged mountain landscapes and crystal-clear lakes. Cycling through the park’s scenic roads and trails is a once-in-a-lifetime experience.

No matter which of these destinations you choose, make sure to take the time to appreciate the scenery and culture around you. Cycling is not just a form of exercise, but also a way to immerse yourself in the world around you. So get on your bike, and start exploring these top 10 cycling destinations around the world.

How to Incorporate Interval Training into Your Cycling Routine

Posted on August 5, 2023 by wheels

Are you tired of the same old cycling routine, riding the same route at the same pace day after day? Do you want to improve your cycling performance and make the most of your time on the bike? If so, it’s time to incorporate interval training into your cycling routine.

Interval training involves alternating high-intensity efforts with recovery periods. By pushing your body to work harder during intervals, you can improve your cardiovascular fitness, increase your power output, and build your endurance.

But how do you get started with interval training? And how do you make sure you’re doing it right? Here are some tips to help you incorporate interval training into your cycling routine:

1. Start with a Warm-Up

Before you begin your interval workout, make sure to warm up properly. Spend at least 10 minutes riding at an easy pace to get your blood flowing and your muscles warmed up. This will help prevent injury and prepare your body for the harder efforts to come.

2. Choose Your Intervals

There are many different types of interval workouts you can do on the bike, including:

Tabata intervals: 20 seconds of all-out effort followed by 10 seconds of rest, repeated for 8 rounds.
Hill repeats: Riding up a steep hill at a high intensity, followed by recovery riding downhill.
Fartlek intervals: Alternating between hard efforts and recovery periods, without a set structure.
Tempo intervals: Riding at a high intensity for a set period of time, followed by a recovery period.

Choose the type of intervals that best suits your fitness level and goals.

3. Gradually Increase Your Efforts

When you first start doing interval training, it’s important to start slowly and gradually increase your efforts over time. Begin with shorter intervals and fewer repetitions, and increase the duration and intensity as you get stronger.

4. Focus on Your Form

During interval workouts, it’s easy to lose focus on your form as you push yourself to the limit. But maintaining good form is essential for preventing injury and maximizing your performance. Make sure to keep your shoulders relaxed, your elbows bent, and your core engaged.

5. Monitor Your Heart Rate

To ensure you’re working at the right intensity during your intervals, monitor your heart rate. Aim to work at 80-90% of your maximum heart rate during high-intensity intervals, and bring it back down to 60-70% during recovery periods.

6. Incorporate Recovery Days

Interval training is demanding on your body, so it’s important to incorporate recovery days into your routine. On these days, ride at an easy pace or take a day off from cycling altogether to allow your body to rest and recover.

Incorporating interval training into your cycling routine can help you improve your performance, build your endurance, and make your workouts more challenging and interesting. With these tips, you can get started with interval training and take your cycling to the next level.

The Benefits of Cycling for Weight Loss and How to Maximize Them

Posted on May 5, 2023 by wheels

Are you looking for a fun and effective way to shed those extra pounds? Look no further than your trusty bicycle! Cycling is not only a great way to improve your cardiovascular health and boost your mood, but it can also be an effective tool for weight loss. In this article, we’ll explore the benefits of cycling for weight loss and provide tips on how to maximize your results.

The Benefits of Cycling for Weight Loss

Cycling is a low-impact form of exercise that is easy on the joints and suitable for all fitness levels. It is a great way to burn calories and boost your metabolism, making it an effective tool for weight loss. Here are some of the key benefits of cycling for weight loss:

Burns Calories

Cycling is an excellent calorie-burning exercise. Depending on your weight, cycling intensity, and terrain, you can burn anywhere from 400 to 1000 calories per hour. To put that in perspective, that’s roughly equivalent to running or swimming.

Boosts Your Metabolism

Cycling also helps to boost your metabolism, which means that your body will continue to burn calories even after you’ve finished your workout. This is because cycling increases your muscle mass, which in turn increases your resting metabolic rate.

Targets Your Core and Lower Body

Cycling is a great way to target your core and lower body muscles. The pedaling motion engages your quads, hamstrings, glutes, and calves, while also working your core muscles.

Low-Impact Exercise

Cycling is a low-impact form of exercise, which means that it puts less stress on your joints than high-impact exercises like running. This makes it a great option for people with joint pain or injuries.

How to Maximize Your Results

Now that we’ve established the benefits of cycling for weight loss, let’s explore how to maximize your results. Here are some tips to help you get the most out of your cycling workouts:

Mix Up Your Workouts

One of the keys to successful weight loss is to keep your body guessing. This means that you should mix up your workouts to keep your body challenged and prevent boredom. Try different cycling routes, change up your speed and resistance, and incorporate intervals into your workouts.

Pay Attention to Your Diet

Weight loss is not just about exercise – it’s also about what you eat. To maximize your results, it’s important to pay attention to your diet. Focus on whole, nutrient-dense foods like fruits, vegetables, lean protein, and whole grains. Avoid processed foods and sugary drinks, which can derail your weight loss efforts.

Set Realistic Goals

Setting realistic goals is key to staying motivated and seeing results. Start by setting small, achievable goals and gradually increase the intensity and duration of your workouts. Celebrate your successes along the way and don’t be too hard on yourself if you experience setbacks.

Get Adequate Rest and Recovery

Rest and recovery are just as important as exercise when it comes to weight loss. Make sure to give your body adequate rest between workouts, and incorporate stretching and foam rolling into your routine to prevent injury.

Stay Consistent

Consistency is key when it comes to weight loss. Aim to cycle at least 3-4 times per week for optimal results. Make cycling a part of your daily routine and find ways to incorporate it into your everyday life – for example, by commuting to work by bike or going for a leisurely ride with friends and family.

Conclusion

In conclusion, cycling is a fun and effective way to lose weight and improve your overall health. By incorporating these tips into your cycling routine, you can maximize your results and achieve your weight loss goals. So why not hop on your bike today and start pedaling towards a healthier, happier you?

Remember, weight loss is not just about exercise – it’s also about making healthy choices in all areas of your life. Along with cycling, make sure to get enough sleep, manage stress, and maintain a balanced, nutritious diet. By taking a holistic approach to your health, you can achieve sustainable weight loss and enjoy all the benefits that come with it.

So what are you waiting for? Grab your bike, hit the road, and start pedaling towards a healthier, happier you!

Muscle Toning Workouts for Everyone

Posted on August 5, 2019 by wheels

You don’t need to end up being all bulked-up with muscles to appear to be you’re in shape. The “in” look nowadays is one of lean muscular stature in place of overdeveloped muscles. With a toned and lean build, you’ll look and feel great. The best news is that attaining a toned body is a realistic goal for many, and you can accomplish that look irrespective of where you’re starting from. Focus on a few key fundamentals, not merely the actual workouts that certainly are a must, but also the little extras you need to achieve the toned body of your dreams.

Focus on your core muscles

For any fitness level your core muscle structure supplies the base to build the rest upon. You can form your musculature with some simple work in the large muscles.

The best basic workout program for solid muscle advancement will include weight-lifting exercises. Here are a few basic weight-lifting exercises that you can incorporate into your regular workout routine.

Bench press for the chest
Pull-downs and rowing for the trunk
Squats, leg lifts and extensions for the legs
Curls for the biceps, push-downs or kick-backs for the triceps
Crunches or leg lifts for the abs

You can also concentrate on some non-weightlifting exercises that work the complete body. These can include your standard push-ups, pull-ups, deep knee bends and ab function.

Some workout routines such as for example Zumba, kick-boxing, Pilates and even yoga provide a lot of large muscle tissue work and concentrate on an overall toning instead of a part-specific exercise plan. The main thing is that you’ll require a well-rounded bottom of solid muscle advancement to build on.

Do some cardiovascular work

Cardiovascular exercises work to improve your heart rate and burn calories. This gives a ton of advantages to your heart and general fitness but it additionally helps you trim down the body fat percentage to ensure that your solid muscle present through. Even the man with awesome muscle groups underneath won’t appear great unless he trims down a few of the fat layer. Cardio function, along with dieting will strip that fats and allow your muscles present through.

Anything that gets your heart rate and respiratory price up qualifies as cardio schooling. Though a whole lot of individuals can do cardio function four to five times weekly, you can get a few of the benefits training two to three times. The longer you keep at it, the more benefits you’ll achieve but even doing smaller amounts at a time can help you out and is obviously better than none. Getting the heart rate and respiratory rate through to at least an intermittent basis helps to boost blood flow to your muscle tissue and improve overall physiologic wellness.

Of course, bicycling counts and it’s a great way to enjoy your cardiovascular workouts. Why stay indoors on a treadmill or an elliptical machine when you can be outside, riding the roads or trails?

In addition to the instant advantage of increasing blood circulation and burning up calories while exercising, regular cardiovascular exercising can increase your basal metabolic process (BMR). The BMR may be the rate at which calories from fat are burned while resting. This is actually the amount of energy that’s needed is by your body to keep blood circulation, organ function and invite for cellular repair. If you boost your BMR – you will burn up more calories every day without even exercising like the time that you may spend sleeping.

In conditions of slimming down, it is about calories in and calories away. If you burn even slightly more than your ingest, you will lose weight. In case you are training simultaneously, you can maintain the muscle tissue while burning the fat. Mixture programs such as for example kick-boxing and Zumba will help you develop and keep maintaining musculature while focusing on endurance and general toned fitness.

Eat a well-balanced diet

There have been a whole lot of changes in dietary suggestions during the last several decades. We’ve shifted for the better from “eat everything you can get” that was the just theory of diet as the economy was experiencing the after effects of financial depression and the occurrence of battle. The idea of dieting had actually never happened to people as there basically wasn’t an overabundance of meals. Once packaged foods became obtainable and our trucking sector expanded – meals was plentiful and inexpensive. This resulted in the beginnings of the weight problems epidemic.

Several decades ago, the first food pyramid was introduced which suggested a healthy diet that was higher in carbohydrates than proteins or fat. Many diet professionals thought that consuming more carbs would offer you more energy. Though this can be true somewhat, simple carbohydrates may actually trigger an insulin response that leads to fat storage space – making us fatter.

Some diet advocates recommended a low-carb/high protein diet which received a lot of criticism because these diets were often high in fat. Protein can but a heavy burden on the kidneys and liver and a great majority of our vitamins come from vegetables and fruit, consequently though you may be eating plenty of food – you can also be malnourished at the same time.

A well-balanced diet is one in which food are eaten from a wide variety of food groups. It can provide adequate calories, while ensuring that you get the necessary amounts of vitamins, minerals and other nutrients. A well-balanced diet does not focus on any one particular food group but spreads calorie consumption over many foods. By eating a well-balanced diet, if you want to cut calories you can eliminate certain high-calorie foods or you can limit your overall food consumption. Again, it is all about calories in and calories out.

Drink plenty of water

One of the biggest mistakes that many of us make is the failure to drink plenty of water. We have access to an abundance of flavored beverages. From coffee to fruit juice to sodas – people in general take in an adequate amount of liquid to keep the body going but the body doesn’t see it that way. Your physiologic processes take a certain amount of water to function properly. Because flavored beverages inherently contain sugar, fat, salt or other chemicals, they don’t work as well or in the same manner as plain water. These “solutes” must be removed by metabolic processes which delays cellular access to the water contained in them. Removal of the chemicals (natural or synthetic) is hard on the organs. Flavored beverages should not really be counted as water consumption.

There are other issues with commercial or prepared beverages. Some such as coffee and alcoholic beverages can cause dehydration; others contain sugar which causes a dramatic increase in blood glucose levels but leads to a following crash, while still others contain synthetic or artificial chemicals, flavorants and coloring which may have questionable side effects.

A lack of adequate water consumption can also cause other health problems – headaches, lack of energy, dry skin, and overheating – just to name a few. You should be drinking at least eight, 8 ounce glasses of water every day even before you add in water for exercise. You should also be consuming extra water to replace what is lost during exercise. If you get thirsty, you are actually already dehydrated. Thirst is a warning mechanism which indicates physical distress. You can prevent this by drinking water before, during and after exercise sessions.

In short, you can’t have a toned body unless you have healthy cells and you can’t have really health cells if you don’t drink enough water.

Get plenty of rest

In our fast-paced life, getting plenty of sleep can be a big problem for many. The constant worries of our busy lifestyle impede fairly frequently on our consciousness and prevent adequate and quality sleep.

Sleep is necessary, not only for your mind to rest – but also so that your body can repair itself. Repair and renewal of body cells and tissue occurs mainly during sleep. If you don’t allow enough time for sleep, your muscles can’t recover from a workout, no matter what type it is.

Follow through on overall fitness

Once you have gotten all of the basics in place, you can work on maintaining your overall fitness level with muscle toning workouts. The best toning workouts will actually include a program with muscle building exercises, cardiovascular training and proper nutrition will help you continue your success.

Simple to Follow Ideas About Muscle Growth

Posted on August 15, 2018 by wheels

If you are dedicated to building muscle, then you have to buckle down and get started. You might not see a six pack tomorrow, but launching now is easily the most important action to do if you want to build muscle. Below are some wise guidelines that can allow you to build those muscles.

Milk can be just a great beverage that will offer you many vitamins which are expected when you are trying to gain muscle. You have heard as a youngster that consuming milk is likely to force you to mature, and they’ve unearthed that’s in addition true for adults and muscles. Enjoy 3 cups a time, also it’ll aid you.

Muscle growth can be achieved by ingesting beef. By ingesting at least one gram of protein for every pound into your intended weight you may reach the goal quickest. Doing so is going to assist you in saving extra nourishment. The greater amount of protein that you consume, the larger parts of your muscles will undoubtedly get. Finally, your muscles are going to achieve the dimension that you’ve been desiring.

Push all of your exercises to near muscle collapse. Each rep should be pushed into someplace where your muscle mass cannot do you more set because of exhaustion. It can not matte in the event that you commence gentle and rise to maximum weight, so you have to make sure regardless of what weight you are using your drive to tiredness.

Look at using a creatine nutritional supplement. The consumption of 5 g a day may make it feasible that you lift longer and harder, contributing to the maximized growth of the muscles. This particular supplement should not be properly used by teens and prevented exclusively by anyone with untreated health difficulties. To be more protected, talk with your doctor before you begin use.

Compute your intake of carbs daily. You want to eat roughly one gram of protein for every pound of your body weight daily. Obtaining the most suitable sum of protein increases the muscle expansion you receive from the weight training that you are doing. Limit the ingestion with the way of a small here and there is perhaps not going to create a great deal of difference, nevertheless, you need to try for equal amount each day.

You need to understand how many calories to consume daily in order to gain the muscle mass you would like to attain. To identify your everyday calorie intake you need a couple of your weight by 1-5. The consequent variety is the number of calories your body needs to build muscle mass and burn up as much fat as you possibly can.

Eat a good deal of nourishment if trying to add muscle to your frame. Protein is an important source of muscle building, so perhaps not drinking sufficient of it may actually cause a losing weight, which then modulates the whole purpose behind bulking up. For every single pound of one’s overall body weight, you should aim to consume 1000 mg of nourishment.

It isn’t simple to get rid of weight and build muscle at an identical moment. You must get a really good low-carb diet plan to support your muscle development, however, minimize your body fat consumption at the same time. Eat meals which are high in protein and lower in body fat and processed carbs to reduce excess weight and earn muscle mass at an identical moment.

A great tip for growing muscle that’s often overlooked is getting a sufficient level of rest. The own body adjusts and influences while still sleeping. Ergo, in the event you really don’t get rid of this, then you are not allowing the human own body the opportunity to complete such matters. If you’re working out difficult, target for at least eight hours of sleep, if not more.

Don’t forget to visit the gym with a buddy when you are taking care of building your muscles up. In the event you attempt to do so independently, it is likely which you simply put yourself in a hard position, especially when using absolutely free weights. This also can lead to serious traumas or lesions.

Try out the farmer’s stroll to be able to turn your aerobic exercise somewhat more productive portion of one’s muscle workouts. Hold a dumbbell in each hand at your sides and then keep your abdominal muscles sucked into tight while you walk. Start off with a ten-minute stroll, and try to increase this to 20 moments since you practice.

Provide the system the ideal opportunity at developing muscle mass by doing exercises to a final amount of tiredness. Make certain that when you stop, you actually aren’t able to do even one longer repeat. This may most effectively divide your muscles down, causing the system to work more difficult to build them back up again, and contributing to the chiseled muscles which you want.

Fix your diet plan to create sure you are getting what your muscles desire. If you wish to build up your muscles, then you will demand more protein and less fat. Instead of eating wholesome food, however, just ensure your daily diet is still balanced. Protein supplements and vitamins are a fundamental region of the muscle building procedure.

For those who have built yourself, then a good routine that supplies you with muscle-building consequences you’re content with, withstand the desire to modify up things just for the interest of novelty. Change to the sake of change is not worth it in case that which you are shifting has already been gaining the job done.

Today that you might have strategies for making parts of your muscles, it really is crucial that you just start now. Place the hints into activity and start laying the groundwork to get more powerful muscular tissues. Don’t wait. You could well not find consequences immediately, but should you commence now, you may really commence seeing your system which you would like.

10 Essential Tips for Bicycle Race Training

Posted on December 31, 2013 by wheels

How you start practicing for long distance cycling race largely depends upon your current level of fitness, age, and just how much cycling you’ve done in the past. Below mentioned are some of the best tips on preparing yourself for bicycle race training.

1.Train yourself for cardiovascular endurance

Having enough cardiovascular endurance is a must for bicycle racing. During times of intense exercise, the biker must be able to generate energy for his muscles. There’re lots of ways you can train to increase this cardiovascular endurance. Some of the most known exercises for this purpose include:

Long, slow Distance training
Fartlek training
Pace / Tempo Training
Circuit Training

2. Train yourself to retain enough energy for the last minute sprint

Although elite cyclists often specialize in one specific area of cycling, a well-rounded rider is always able to ride long and hard and still have sufficient amount of a energy to sprint at the end of the race. Training in explosive workouts is a way to increase this power output, and hopefully increase the chances of you winning a race.

3. Eating right foods at the right time

It is important to eat and drink well for excellent performance and speedy recovery. It could certainly be a complicated process, and many professional athletes consult nutritionists to find a perfect balance of nutrients and calories that is ideal for them.

4. Ensure that the bike fits you

Regardless of the type of cyclist you are, having a bike that fits properly is crucial for both efficiency and comfort. For those who have had – back or knee pain, hand or foot numbness or saddle sores, your bike is most likely not fitting you properly. Good bike also plays a role in improving the aerodynamics and pedaling efficiency that ultimately makes you faster.

5. It is important to stretch

People have different views on stretching, however, because of the repetitive nature of cycling, it’s important for bikers to keep them flexible and balanced. There is a possibility of developing muscle tension in the hamstrings, chest and hip flexors, if regular stretching procedures are not followed.

6. Improve your bike handling skills

Pro riders have incredible bike handling skills. They are stable on descents and smooth through corners. Good handling is also vital when riding on a paceline, where you have a rider within inches behind you. In a paceline, the leading rider faces the air resistance that allows the following riders to save almost 30 percent of their energy. This type of riding requires tremendous skill in terms of handling the bike.

In order to enhance your bike handling skills, go on a ride with experienced riders, join local clubs and ask them about improving your handling skills or take a bike safety course.

7. Do not go on a ride alone

Training alone day in and day out could be a bit boring. To enhance your biking skills, it’s good to join a racing club that fits your abilities and goals. Being part of a team is also crucial if you wish to compete in a race. Strategies and team tactics are a big part of cycling competitions.

8 . Find some good rest

Do not underestimate the need for rest days and cross training off the bike. Rest and recovery is important for maximum performance in a sport like cycling. Sleep, massage, stretching and general downtime are often utilized by professional athletes to recover from their demanding workout schedules.

Overtraining can frequently happen with athletes that do high intensity exercises. It is essential to look for indications of over-training and listen to the body when it is demanding for rest.

9. Exercise off the bike

When training for bike racing, it’s important to get off the bike and perform some cross training sometimes. Maintaining flexibility by doing other forms of exercises can keep your muscles balanced and help you avoid overuse injuries. Training in the same manner day after day often leads to stagnation, fatigue, boredom and makes you more prone to injury and fatigue. Finally, you may hit the plateau and see no further improvement. Professional athletes use off -seasons to mix and modify their exercise routines to better their flexibility and prepare themselves for the season.

Here are some of the exercises you can do throughout the year for better cycling performance:

1 – Calf raises

Stand with your feet together, arm length away from the wall. Have fingers just touching the wall for balance. Rise slowly on your toes and after that slowly lower. Repeat 20 times.

2 – Squats

Stand with your feet about shoulder width apart. Hands on hips. Keep your back straight as well as your head up as you slowly lower yourself so that your knees are bent at 90 degrees. Then rise so your knees are locked. Repeat 20 times.

3 – Leg extensions

Take a seat on high bench with feet hanging and knee backs right on the edge. Sit back with your hands supporting you from behind. While keeping the back of the knee on the seat, slowly raise your left foot so that it becomes straight and then lower it back. Repeat 10 times. Switch legs and repeat.

These exercises are made to strengthen specific muscle groups. Initially, just use your own body weight. Later, small weights can be added to your ankles or rucksacks. The concept behind the circuit would be to complete each exercise and move on to the one following. Once all exercises are completed, you will start again and complete the circuit. This needs to be done 3,4 or 5 times. Number of repetitions for each exercise can also be increased. It is essential to stretch both before and after the workout to keep muscles loose and long, not short and tight.

10. Use clothing that is specifically designed for cycling

Cycling clothing may sound a bit strange in the beginning, but these clothes do serve the purpose. These tight fitting clothes reduce the drag and increase visibility. Shorts with special pads are designed to provide you with extra comfort on the saddle and eliminate chaffing.

Some of the essential gear one must have in his cycling kit include:

Bike shoes

These shoes are designed for extra safety and efficiency. Some of these shoes come with cleats that gets attached to the pedal with a click. This provides you with extra balance.

Bike Helmet

The helmet is a mandatory piece of safety equipment. No bike race will allow a rider without a helmet.

While you might never make it to the Tour de France , implementing these guidelines in your training will certainly help you perform better in bicycle races.