Whether you’re looking to break a PR or are competing in a race, we’ve got a few key tips to becoming a better cyclist.
1. Build Your Legs:
The benefits of strong legs when cycling range from explosive speed to enhanced endurance. To strengthen your quads, hamstrings and even your calves, it’s important to work your legs at least once a week. Your best move: weighted squats. Stand with feet pedal-width apart and squat down until your knees are at 90 degrees. Keep your weight on your heels and make sure your knees don’t move in front of your toes.
2. Eat Right:
Until your body becomes efficient at burning fat throughout your endurance training, you will want to refuel during long rides. Muesli bars and bananas are two options to keep your body going and to avoid “hunger knock.”
3. Stretch Well:
Stretching is an important component of training, as cycling can reduce the suppleness of muscles. Don’t wait until you’ve cooled down. Stretch your muscles when they are still warm. To make stretching most effective, hold the position for a minimum of 15 seconds -- no bouncing!
It really should say “Strengthen Your Abs and Back.” Both sets of muscles are incredibly important to your performance and your comfort. Having a strong core will enable you to maintain proper position and posture, make climbing hills easier, and increase fatigue resistance.
5. Try Spin:
If you’ve only been riding outdoors and are looking to mix it up, spin classes are a fun and effective option. Depending on your instructor, classes can mimic real outdoor rides or can be more of an interval training workout.