{"id":817,"date":"2021-08-01T23:36:19","date_gmt":"2021-08-01T23:36:19","guid":{"rendered":"https:\/\/ultimatehealthreport.com\/supercharge-your-cycling-fitness-with-these-tips-and-plan\/"},"modified":"2021-08-01T23:36:19","modified_gmt":"2021-08-01T23:36:19","slug":"supercharge-your-cycling-fitness-with-these-tips-and-plan","status":"publish","type":"post","link":"https:\/\/ultimatehealthreport.com\/supercharge-your-cycling-fitness-with-these-tips-and-plan\/","title":{"rendered":"Supercharge Your Cycling Fitness with these Tips and Plan"},"content":{"rendered":"


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If the Tour de France has inspired you, you might be shocked to learn that your leg muscles aren\u2019t the only important part of cycling fitness. Your gluteal, back, shoulder, arm and neck muscles are all activated by this versatile activity \u2014 so you really need to focus on total-body training<\/span>. And don\u2019t forget, base training is just as important if you want to improve your cycling fitness and performance.<\/span> Set the wheels in motion <\/span>with comprehensive training <\/span>and get yourself ready for cycling season so you can enjoy the many benefits of this sport.<\/span><\/p>\n

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Important for Beginners:<\/p>\n

You\u2019re usually full of motivation right at the start. Ready to hit the road pedaling, you begin biking under the motto \u201cthe more the better.\u201d Put the brakes on that mentality to avoid excessive strain on your back and your joints. Ease into a training routine, gradually increasing the <\/span>intensity and frequency<\/span> of your rides.<\/span><\/p>\n<\/div>\n

Tour de France level cycling fitness doesn\u2019t happen overnight. It happens over tens of thousands of kilometers of solid aerobic riding. This is the worst-kept secret of the world\u2019s best bike riders. You will spare yourself much heartache if you learn to enjoy the process of slow, steady improvement.<\/span><\/p>\n

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Cycling Fitness Includes Strength Training<\/span><\/h3>\n

If you want to boost your cycling fitness<\/span>, the first thing you\u2019ll think of is probably leg training. \u201c<\/span>Basically<\/span>, you\u2019re not wrong to think that. But make sure to remember that you\u2019re going to do more than enough <\/span>leg training<\/span> while actually cycling<\/span>,\u201d<\/span> explains extreme sports athlete Gerhard Gulewicz. \u201cThis means you should devote your prep time to total-body training. Try to dedicate only a quarter of your training time to leg strength and focus on your other muscles the rest of the time.<\/span><\/p>\n

Flexibility is Important for Staying Healthy on and off the Bike<\/span><\/h2>\n

If you really want to be fit cycling season, make sure to mix <\/span>flexibility training<\/span> into your fitness routine. Our cycling expert recommends: \u201cTake at least 10 minutes to stretch properly before every ride <\/span>to <\/span>actively support your recovery<\/span>. Don\u2019t forget: you\u2019ll only see the benefits if you\u2019re consistent and dedicated in your efforts.<\/span><\/p>\n

Train Your Coordination Skills<\/strong><\/h3>\n

Training coordination skills not only has benefits for your cycling fitness but also general wellbeing and injury prevention. They will ensure you can master most tricky situations safely. \u201cThere are lots of different ways to train your coordination skills. You can take a class at your local fitness center or try<\/span> these exercises to improve balance and stability<\/span>.\u201d Again, consistency is key <\/span>is<\/span> here.<\/span><\/p>\n

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Note!<\/p>\n

Coordination training<\/strong> should always be done before <\/span>strength or endurance training<\/strong>, and after you\u2019ve completed a <\/span>warm-up. <\/strong>\u00a0You can only train your coordination properly if your muscles aren\u2019t already exhausted. <\/span><\/p>\n<\/div>\n

\"A<\/h2>\n

Endurance Training is the Key to Tour de France Level Cycling Fitness<\/span><\/h2>\n

Don\u2019t underestimate the importance of <\/span>endurance training<\/span> during your cycling season prep. Be sure that you don\u2019t overdo it in the beginning \u2014 no high-intensity training with unfamiliar levels of muscle strain! \u201cIncrease the intensity and volume of your training gradually over time to see slow, but steady improvement. And never forget to include sufficient recovery time <\/span>\u2013 avoid making these <\/span>mistakes on your rest days<\/span>!\u201d says Gerhard Gulewicz.<\/span><\/p>\n

This approach has two major advantages:<\/span><\/em><\/p>\n

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  1. You reduce the risk of injury if you don\u2019t overwork your muscles<\/span><\/li>\n
  2. You continuously improve, which <\/span>keeps you motivated<\/span>.<\/span><\/li>\n<\/ol>\n

    Tips for Endurance Training:<\/strong><\/p>\n

    You should spend more than 80% of your total training time in Zone 1 or Zone 2 \u2014\u00a0this will help you boost your performance. \u00a0<\/span><\/p>\n

    What are these zones? They are used to measure training intensity <\/span>based on your max heart rate<\/span>. Zone 1 is 60-70% of your max heart rate and Zone 2 is 70-80%. Let\u2019s look even closer at the difference.<\/span><\/p>\n

    How can you tell if you\u2019re training in Zone 1 or Zone 2? <\/strong><\/h3>\n

    Check your breathing:<\/strong><\/p>\n

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    • You\u2019re training in <\/span>Zone 1<\/strong>\u00a0if you are breathing easily. For example, if you can breathe for 5 minutes only through your nose, you\u2019re definitely training in Zone 1. <\/span><\/li>\n
    • You\u2019re training in <\/span>Zone 2<\/strong>\u00a0if you can easily hold a conversation with a training partner despite light to moderate exertion. <\/span><\/li>\n<\/ul>\n

      Zone 1 Training Info<\/strong><\/p>\n

      Zone 2 Training Info:<\/strong><\/p>\n

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      • This is how you can really improve your carbohydrate metabolism. Simply, this means that your body will be able to more easily convert carbs into energy. During more intense training, your body will be better able to use carbs from your glycogen stores as fuel. This means you definitely need to <\/span>replenish those stores after your training session<\/span>.<\/span><\/li>\n<\/ul>\n

        How long should an endurance training session last for beginners?<\/strong><\/h3>\n

        Zone 1: <\/strong>60 minutes or longer, but no longer than 2 hours in the initial training stages.\u00a0\u00a0\u00a0\u00a0<\/span><\/p>\n

        Zone 2: <\/strong>30<\/span>\u2013<\/span>60 minutes. For slightly more experienced cyclists, no more than 90 min.<\/span><\/p>\n

        Don\u2019t forget to do at least a 10-minute warm-up before your <\/span>base <\/span>training session, and follow up with 10<\/span>\u2013<\/span>minute cool-down riding at a relaxed tempo.<\/span><\/p>\n

        1-Month Couch to Half-Century (50 KM) Training Plan<\/span><\/h2>\n

        \u00a0<\/p>\n\n\n\n\n\n\n\n\n
        \nMonday<\/strong><\/td>\nTuesday<\/strong><\/td>\nWednesday<\/strong><\/td>\nThursday<\/strong><\/td>\nFriday<\/strong><\/td>\nSaturday<\/strong><\/td>\nSunday<\/strong><\/td>\n<\/tr>\n<\/thead>\n
        1<\/td>\nStretching\/preparation<\/span><\/td>\n30-minutes Zone 1<\/span><\/td>\nCoordination skills<\/span><\/td>\n30-minutes zone 1<\/span><\/td>\nOff or active recovery<\/span><\/td>\n1-hour zone 1<\/span><\/td>\nCoordination skills<\/span><\/td>\n<\/tr>\n
        2<\/td>\nStretching\/recovery<\/span><\/td>\n45-minutes Zone 1<\/span><\/td>\nCoordination skills<\/span><\/td>\n45-minutes Zone 1<\/span><\/td>\nOff or active recovery<\/span><\/td>\n75-minutes zone 1<\/span><\/td>\nCoordination skills<\/span><\/td>\n<\/tr>\n
        3<\/td>\nStretching\/recovery<\/span><\/td>\n1-hour Zone 1<\/span><\/td>\nCoordination skills<\/span><\/td>\n1-hour zone 1<\/span><\/td>\nOff or active recovery<\/span><\/td>\n90-minutes zone 1<\/span><\/td>\nCoordination skills<\/span><\/td>\n<\/tr>\n
        4<\/td>\nStretching\/preparation<\/span><\/td>\n30-minutes Zone 1<\/span><\/td>\nCoordination skills<\/span><\/td>\n30-minutes zone 1<\/span><\/td>\nOff or active recovery<\/span><\/td>\n1-hour zone 1<\/span><\/td>\nCoordination skills<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

        Exercise Bikes or Normal Bikes?<\/span><\/h2>\n

        Any bike will be sufficient to begin building a solid base of fitness. Exercise bikes have improved and come down in price over the years. They also have integrated entertainment elements like classes and screens to make the ride more enjoyable.<\/span><\/p>\n

        You can also purchase a regular bike (i.e., not a stationary bike) and a home trainer setup to have the best of both worlds. adidas Running integrates with platforms like Zwift to turn cycling fitness into a fun and social game. It also features thousands of cycling workouts and dozens of training plans.\u00a0<\/span><\/p>\n

        Just make sure you use the adidas Running app to track your workouts no matter what you do! Never lose track of your progress across all your sports again!<\/span><\/p>\n

        Summary:<\/strong><\/h4>\n

        If you want to take up cycling in the future, make sure you don\u2019t take on too much at once. <\/span>Base training is an important part of cycling fitness, as well as strength training. Don\u2019t forget coordination skills and recovery. <\/span>\u201cEven if you firmly believe that more is better when it comes to training, that is definitely not the case with cycling. While you\u2019re riding, your muscles are being stimulated, but the real improvement to your performance ability comes while your muscles are resting afterward<\/span>,\u201d<\/span> concludes biking expert Gerhard Gulewicz.<\/span><\/p>\n

        ***<\/span><\/p>\n<\/div>\n