BASIC
TRAINING
Bicycling has long been
recognized as one of the finest forms of exercise. Unlike running,
aerobics, Tae-Bo and other fitness fads, cycling is easy on the
body because the bicycle supports your body weight so you don't
have to. Plus, there's no impact on the body from
pedaling.
These advantages make cycling an
ideal way to get fit because the risk of injury is practically
nil and the chance of success is excellent. Even better, compared
with stuffy health clubs or boring jogging tracks, every
ride offers adventure. You enjoy overlooks, spot wildlife, conquer
climbs, surf tailwinds, getting fit while having the time of your
life.
In fact, cycling is such great
fun, it's possible to get carried away and ride too far or too
hard, too soon. That's probably not a problem if you're just riding
for fun. But, if you're pedaling for fitness, it's wiser to build
strength gradually and consistently according to a plan. To help,
we offer the following 7 guidelines:
Get A
Check-Up
Before beginning a fitness program it's best to get checked by your
physician to ensure that it's safe for you to begin cycling
regularly. Additionally, you can discuss your fitness goal
with your doctor for expert feedback. She may surprise
you with some excellent training tips!
Set A Goal
The secret to being motivated to train is having something to look
forward to. For many riders it's an event such as a summer century
(a 60- to 100-mile supported ride) or a mountain-bike festival
(being fit means being able to keep up with others and
finish rides). But, you might have less lofty goals, such as being
able to make it up that long fireroad climb someday without
walking. Whatever -- the goal you pick isn't as important as making
sure that it's doable. For example, shooting for an
Olympic medal is probably a stretch and setting yourself up for
failure at the outset. It's more constructive and more
motivating to choose goals within your reach. And you can always up
the ante as you progress.
Work Then Rest
The basic principle of exercise is stressing the body a
certain amount and then letting it recover. During the recovery
phase the body reacts to the work you did and actually gets
stronger. And, over time, by gradually increasing the amount and
intensity of the work and recovering carefully, you build fitness
and improve. Keep this hard/easy principle in mind as you train and
always remember that the easy part (rest) is just as important as
the work part. Pay attention to how you feel after rides, to gauge
your fatigue level and adjust your training accordingly to allow
recovery.
Build Fitness
Gradually
To maintain a fitness level, you must ride at least three
days a week. And these rides should be based on your ability. If
you're just starting to train, they might be conversational
pace (an effort that allows you to talk to ride partners) and about
an hour long on rolling or flat terrain. Then, to increase your
range and ability to maintain a faster pace, you can add another
ride to the week and/or increase the intensity (either by riding
faster or including hills or hard efforts to increase the workload)
of some of the rides. What's important is to add effort gradually.
Shoot for about a ten-percent increase per week in distance/time
and no more. And, always back off if you feel tired taking an easy
day spinning comfortably around a flat loop or resting
entirely.
Track Your Training
Another secret to success is keeping a training diary. Any
notebook or electronic file is fine. After each ride, jot down a
description, the distance, time, effort level and how you felt that
day. You might also want to track your weight and resting heart
rate. Once you've accumulated some data, the diary becomes a great
tool for figuring out what works and what doesn't. Use it
to fine-tune your workouts to achieve your goals. A training
log is also a fine motivator. As the pages fill with rides,
you'll be proud of your accomplishment and want to keep adding to
it.
Make Time To Ride
If you're a busy professional, the biggest challenge may
be finding time to ride. It helps to be flexible, creative and
stubborn. Keep in mind that any ride is better than no ride when it
comes to achieving your goals and try to get in your planned
rides. Responsibilities eating up most of the day? Ride in the
pre-dawn hours or evening with a light. If you have a shower at
work, consider riding during your lunch break or commuting by bike.
You might even be able to form a weekly lunch group ride. Need to
watch the kids during the time you set aside to ride? Get your ride
in on a trainer in the living room so you can exercise and monitor
the kids simultaneously. If you can think like this and are
determined to fit your rides in, you'll stick with your plan and
succeed.
Stay Motivated
While everyone feel out of sorts at times, it
shouldn't jeopardize your fitness goals. Usually, the hardest part
is getting out of the house and starting to ride. One great trick
is having a training partner or riding with a group that meets
regularly. It's also a great idea to set short-term goals and use
them as focal points in your training. For example, you might write
a training schedule and use it to set daily goals and remain
committed. Another trick is telling yourself beforehand that it's
going to be a great ride. Or, try focusing on something
positive on the ride such as a bakery you can stop at or a
thrilling descent. Keep things fun like this and you'll stay
on track and realize your goals.
Good
luck!
