Racing season is coming and every athlete knows that the key ingredient to prepping for such an event is building up strength to last through the challenge, however not everyone knows what exactly to do or focus on as training varies from sport to sport. Luckily, there are just a few things that need to be remembered for cycling training that should be able to physically prepare you for the event.
Here are 5 simple reminders to make sure you train well:
1. Cardio, cardio, cardio!
Cardiovascular endurance helps riders power through long workouts or exercise. It’s never easy to do cardio work, but with enough time and dedication, your body is bound to adjust to the conditioning, and soon it won’t feel as difficult to survive those long distances.
Try: reducing rest periods between exercise sets, gradually increasing and decreasing speeds
2. There’s more to be achieved off the bike for when you get on the bike.
In line with cardio, there’s also running aside from varying your speed in biking. There’s no harm in exercising off-track, in fact there is actually more you can do to build yourself up.
Try: running, push-ups, double/single unders (skipping rope)
3. Never skip leg day.
For a cyclist, the most crucial source of power is the legs. For this reason, there is an importance in shaping up your legs for sprints. It’s always better to have a good strong kick when cycling for that last stretch of the race.
Try: squats, step-ups, kettlebell swings, barbell hip thrusts, box jumps
4. Weaknesses do not exist.
While it is imperative that you focus on strengthening the most used muscles while on the bike, you still need to give importance to your “weak muscles.” In Joe Friel’s Cyclist’s Training Bible, he claims that the most common reason for injuries in riders is due to muscle imbalances. So don’t forget to prioritize from the waist up! (i.e. arms, shoulders, chest)
5. There’s nothing wrong with a little R&R.
R&R? You’ve got it, rest and, not relaxation but recovery. In any sport, athletes are subject to this particular activity no matter how dedicated they are in just training. Allowing your body to recover after training is necessary to avoid overworking your muscles, and subsequently, injury.
Featured photo by DAVID ILIFF