There are always more tips to learn when it comes to cycling.
We have the insight to help you get started with indoor cycling, or mix indoor and outdoor rides to increase your performance.
1. Find out your fitness level
Bianca Beldini D.P.T. is a Schwinn-certified trainer, and U.S.A. Triathlon coach.
She says, “This applies to both indoor and outdoor riders.” You need to find the perfect fit. Bike frames can vary greatly between manufacturers.
She recommends that you seek advice from a local cycling shop for outdoor bikes. There, you can have a professional “fitting” done for yourself.
Indoor riders: Take the time to read reviews and research all options.
Pro tip: Find out more about the Beachbody Bike from MYX here.
2. Keep your eyes on the motion
It may be tempting to dive into all the data on distance, speed or elevation. However, it is better to start with the motion of riding, says Denis Faye (ex-Executive Director of Nutrition at Beachbody) and member of Big Orange Cycling.
Faye says, “That doesn’t mean you just cruise around with minimal effort.” She races amateur-level road, cyclocross and mountain bikes.
It means to notice what happens when you push yourself, or how your body responds to cycling. To be a better cyclist, you must ride your bike more. He adds that you get better at what your do more of.
3. Try Hills for Challenge
Beldini says climbing hills is the most difficult challenge in cycling. It requires a lot of strength and endurance, as well as a strong cardiopulmonary system.
This is true regardless of whether you are indoors or outdoors.
She suggests that you find a small hill to climb, or choose an indoor program with low elevation gains for the first time.
Continue to climb hills multiple times. Then, increase the hill gradient gradually and ride for longer periods of time. Beldini recommends that riding hills efficiently makes it easy to ride on the flats.
4. Mix it up with your workouts
It can be easy for someone to fall into a routine, whether they are cycling indoors or outdoors. This can lead to a rut and a slowing down of progress.
You can change it up by trying new workouts for cycling, especially if you are looking to improve your skills such as a faster pace ride or an interval session.
These are the four ways to increase endurance, stamina and intensity as well as your aerobic capacity.
5. Cross-Training is a must
Faye says that while it is important to cycle, it is equally important to include other exercises to avoid overuse of the same muscles.
Beachbody offers many fitness programs that will help you increase your flexibility, strength, and mobility.
He says that cycling is the best form of exercise because it doesn’t work the same muscles repeatedly. While this is fine for your cycling performance, it can lead to injury. Cross-training will help you avoid that.
6. Find a group
Are you feeling drained of motivation or just want to push yourself more? Faye believes that cycling with other cyclists can give you that extra boost.
This could be done via an online program, with a trainer, or live classes. Or it might involve recruiting other local riders for an outdoor ride.
Faye recommends contacting local bicycle shops and checking their Facebook pages.
He says, “I enjoy riding alone for some personal goals, but humans are competitive and it’s great that you use that to fuel your body.” “When you are with a group, it is easier to go faster and harder.
7. Get rid of your fear
Do you hate seeing the hill ahead of you when cycling outside? Do you fear a more intense cycling workout indoors?
Faye believes that this means you should do more of it.
He suggests, “If you don’t enjoy something, it’s probably the thing you need to do most.” It’s a metaphor for the whole of life. It’s what you fear doing that will make your life more rewarding.
8. Add In Fun Rides
Yes, it is important to set goals and make progress. Garret Seacat is a C.S.C.S.S. certified coach and USA Cycling certified coach.
Many athletes struggled to find events in 2020 and beyond. This forced them to be more motivated.
Seacat believes that rather than buckling down, it might be an opportunity to lighten up.
He says, “Remember when as a child you went on your bicycle and explored the world and lost all track of time?”
“Tap into it again. Enjoy a break, take a look at the scenery, and look up from your computer. This will help you rekindle your love for cycling and remind you why it was so special in the first place.
8 Tips for Cycling to Get the Best Out of Your Workout, The Beachbody Blog.
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