Enhance your cycling performance on and off the bike. Cycling tips from experts and effective targeted training of the muscles involved in cycling will increase your strength and overall endurance.
Here we are sharing few specific tips that can increase your biking potential.
PEDALING – Most beginners think that cycling simply requires getting on a bike and pedaling, without giving thought to form and technique. To maximize your pedal strokes, you need to focus on proper technique. Most of us pedal best between the top and bottom of the pedal stroke. The area between two and six o’clock on the pedal stroke is called the power phase, or the pushing downstage.
Where you can improve efficiency is by pushing forward at the top, bringing your foot up and over. The analogy for the bottom of the pedal stroke, also known as the pull phase, is real simple. Simply scrape mud off the bottom of your foot. It makes that part of the pedal stroke very efficient. In terms of the recovery or bringing your foot back up, just let it relax.
HYDRATION – When you’re doing any endurance or aerobic activity, your body needs to cool itself and it does that through sweat production. Sweat evaporates off your skin and keeps you cool. It’s your own air conditioning system. But you have to replace the fluids that you lose. Hydration is a critical way to do that. Once you start to get dehydrated and begin to get thirsty, your body’s performance will start to fall.
A good rule of thumb is one water bottle at least every hour. You just need to reach down there and take a drink every five to 10 minutes. Something else that’s become really en vogue and I think is a great idea is the hydration systems. That allows people to not have to think and reach down and drink the water. You’ve got the valve right there on your body and you can drink on a regular basis. It tends to keep people more hydrated. But hydration really is a key to enjoying your cycling.
SAFETY – The no. 1 safety rule of cycling is that if you don’t have a helmet, you don’t ride. The primary risk in cycling comes from automobiles. They are big and heavy and they are certainly something to avoid. A great technique for avoiding accidents is to maintain eye contact with the drivers. If you can see them and they are looking at you, then your chances of a collision are almost zero. If somebody’s coming and they are about to turn left, look at them and make sure they see you.
Being relaxed and comfortable on your bike will also help you avoid road hazards and auto run-ins. Relaxation allows you to make those quick adjustments you need to make to avoid something or stop suddenly. Building your awareness, being relaxed, and watching for cars will help you really enjoy your cycling.
Whether you’re training on or off the bike, it’s important to keep in mind five training fundamentals that are integral to any exercise routine.
Breathing deeply and rhythmically will provide a consistent flow of oxygen to your working body, allowing you to perform to your fullest. As you breathe, focus on filling the lower and mid-rib cage with air as you inhale through the nose and actively exhale through the mouth.
Body awareness is being consciously aware of your body, your muscles, and any tension you might be holding that could be counterproductive to your efforts. You are most efficient when you’re most relaxed with all of your muscular energy directed towards the task at hand.
In many cases, a tension that takes away from your performance shows up in body misalignment and incorrect form, which could lead to injury or early fatigue. Proper form, whether it is on the bike or during fitness training, will allow you to perform more effectively and endure the demands of proper posture in training or while riding.
Maintaining the proper intensity level during your workout will allow you to increase your strength, your endurance, and most importantly it will allow you to enjoy your ride for longer periods of time. If you perceive that you are working out too hard – at an intensity you cannot sustain for the duration of your workout – simply back off your pace or ease up on your intensity
Finally, incorporating rest into your training schedule will definitely benefit you in the long run. The benefits of rest are both physical and mental. Physically your muscles and your cardiovascular system are given time to recover and adapt to the demands of training. Mentally, you stay fresh, focused, and avoid burnout.