Cycling – advice # 1: Work without interruption at the start , and preferably three to four trips a week. More short trips of 20-25 km provide better results than one long trip on the weekend. meal plan for breakfast
Cycling – Advice No. 2:
Never choose for big gears. Many tend to choose too large a gear and then let the cadence (pedal revolutions per minute) and pulse adjust to it. This will typically mean that lactic acid is formed in the legs. Lactic acid is a waste substance that the body has to transport away, which is no excess and then the body finally stops, and the training trip is worthless.
So get used to driving with a higher cadence. For athletes, it should be around 90. If you have a clock you can also watch your work pulse. Initially, it should be 60-70% of your maximum heart rate. A rule of thumb says you find your maximum pulse by saying 220 minus your age.
Cycling – advice no. 3: Vary your workout – let quiet rolling trips alternate with more demanding interval training. The intervals can initially be, for example, three to five minutes with a one-minute break. During the intervals, the pulse should be 80-90% of the maximum pulse, and as the season goes on, you can advantageously make your training intervals longer. Remember to spend at least 30 minutes on heating before the interval training.
Cycling advice no. 4: The training must be intensified gradually. A golden rule may be to increase the training amount and intensity by 10 percent a week for three weeks. The fourth week you take a relax – more subtly called a recovery week, where you go down 20% in intensity. In week five it goes loose again and 10% is added to the maximum level so far from week three. So as a staircase where you go up three steps, take a breath, after which you are ready for three new steps.
Cycling advice no. 5:
Never train hard intervals several days in a row, but let the body have the opportunity to rest after a hard training day. It can either be done with a bicycle-free day or with a quiet ride.
Cycling – Advice No. 6: Vary the training routes so that you retain the desire to train. And you cycle alone, and if the wind is strong, you can also advantageously find a shorter route, where the opposite, side and tail wind replaces each other at regular intervals.
Cycling – advice no. 7: Try to get together a larger group at least a couple of times during the spring, so you get used to driving close. If you are only cycling alone, it is not harmless to suddenly cycle in a field where you sometimes get close.
Cycling – Advice No. 8: Never exercise on an empty stomach. Exercise requires extra calories, which are best obtained by eating vegetables, fruits, rice pasta and bread. Also remember some energy drink in the bottle and a chocolate bar or a banana in your pocket for trips over 1 hour duration.
Cycling – Tip # 9: Always remember to stretch out after a workout as it prevents sore muscles and stretch injuries. The most necessary areas to stretch out are buttocks, front and back of the thighs, calves, loins and hips.
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Cycling – advice # 10: Always listen to your body’s signals. If the body is tired, it does not help to train.