Whatever
your reasons, getting involved in some form of basic training is worthwhile.
It will usually result in you being able to ride further and with less effort.
Using a heart rate monitor (HRM) is useful as it prevents you from overstretching
yourself.
If you're
out of shape and/or just getting started in cycling, begin slowly. Your initial
rides should be 20-30 minutes in duration, perhaps 3 times a week. Concentrate
on pedalling briskly. As your fitness increases, ride 5 days a week for at
least 30 minutes and then gradually add more time, but no more than 10% per
week.
Every
cyclist can benefit from a structured weekly programme that includes both
speed and distance training. Whether you objective is to firm your legs,
lose
weight and be healthier, use a programme which contains the following:
Moderate
days - to lose weight, ride medium distances at a comfortable pace. This
will
burn fat, as opposed to the carbohydrate that fuels short, intense efforts
such as charging up hills.
An endurance
day - to improve your stamina, do one long ride every week. Again don't worry
about time, just complete the distance.
The
above
are usually more than adequate. However, if you want to ride further, faster,
or wish to develop the ability to quickly accelerate, you need to do a "speedwork" session
once a week. This is
a training session based of a warm-up followed by several bursts of all-out
effort mixed with easy riding for full recovery.
Take
your time warming up
for this workout. For example, it may take 20-30 minutes of easy riding before
you feel ready to train hard. Stretching can often help reduce this time.
As
indicated,
do one day a week of speedwork and perhaps one of intervals (never back
to
back). Both these sessions are especially beneficial for cardiovascular improvement
and muscle tone.
Rather
than take the day off after a hard effort such as the above session, take
an easy ride, called "active recovery". Use the opportunity to
cycle
with family and friends who are normally too slow for you. A day off training
refreshes your body. Always have at least one day off per
week. Use the time for bike maintenance.
Don't
get bored by riding the same training route. Have numerous routes and ride
them in the opposite direction occasionally. On your long endurance rides,
throw in a couple of sprints every 45 minutes or so. You'll relieve saddle
pressure, stretch your legs, add some variety, and develop speed.
