Preparing for the Physical Eventualities. Before you embark on a multi-day bike trip, you should give your bike, clothing, and equipment a realistic test. Set up as you would for your tour, and bike at least 40 miles. Any physical ailments you notice will be exacerbated as days pass on the road.
Stock up with nutrient rich, high energy food and your body will be at optimum strength, helping to protect muscles and bones. Stretching is an issue that is debated frequently among cyclists I know. Some swear by it before and after riding, but some see it as of little benefit.
A good idea is to add a little bit to your workout every week. If you regularly ride two hours once a week, try adding a half hour to that ride each week, slowly building up your stamina. Do that for two months, and your two hour ride will be a six hour ride.
The Best Strength Exercises for Cyclists
Plan to get on your bike and ride for 30-60 minutes, 3-5 days a week. Start every ride with a warm-up. Pedal at a slow, easy pace for 5-10 minutes. Then boost your speed so you start to sweat.
To give you an idea of distances and speed, the average cycling speed for a beginner is about 12mph. This means that in your first week, you'll be covering distances of up to 2 miles. After eight weeks, the 10-mile ride shouldn't feel daunting at all.
That said, there is no magic number of miles. A person weighing 130 lbs burns 36 calories per mile when cycling moderately at about 12 miles per hour. A heavier person will burn more. To effectively lose weight through cycling, you need to focus more on the intensity of the ride and not the number of miles.
To help you make the right choice, we have broken down your options into the three most suitable options.
Indoor cycling is a total-body workout and works all of the major muscle groups.
Skip the weights during taper weeks if you're training to race.
Training for endurance and sprints
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