A bicycle is a useful thing in all respects. This is not only a vehicle, but also a powerful simulator, which also moves in space. Calm cycling, riding with an average or increased load, sprint strengthen the overall protective properties of the body, increase physical endurance, normalize the functioning of the cardiovascular system, and develop the main muscle groups. That is why cycling training is gaining more and more popularity every year in many parts of our planet.

Indeed, cycling loads have a number of undeniable advantages over other sports:

up to 400 kcal is burned per hour of cycling – this is the most energy-intensive type of aerobic exercise that helps to lose extra pounds in a short time;
cycling allows both novice athletes and professionals to independently regulate physical activity by simply switching the speed of the bike;
during cycling, the main muscles of the legs and body develop and strengthen (quadriceps of the thighs, calf, gluteal muscles, abdominal muscles, back, arms and shoulders);
simultaneously with muscle loads, cardio training is carried out: the rhythm of heart contractions is regulated and normalized, the state of blood vessels improves;
in the fresh air, the lungs are ventilated, the body is freed from toxins;
with moderate loads, the nervous system comes into balance, working capacity, learning ability, concentration of attention increase, headaches and insomnia disappear;
the body in large quantities receives vitamin D, which is necessary for the skin and the whole body, which we are deprived of in enclosed spaces.
Finally, cycling training, due to its variety, is more morally tolerated than any other. Indeed, we diversify not only muscle groups, the intensity and duration of trips, but also cycling routes, our own impressions, sensations.

In order for cycling training to take place with maximum benefit, it is recommended to take into account several important parameters, which will be discussed.

How? Where? On what?
Before you decide on your first cycling session, you should think about where to ride and what kind of bike to choose for this. For beginners, an ordinary city bike is suitable, but in professional cycling there are no competitors in highway workers. Just keep in mind that the latter are designed for smooth asphalt roads. If you’re going to ride out of the park, consider a “hybrid” suitable for rough terrain.

For intensive cycling, it is better to choose morning or evening hours to avoid overheating. With good equipment, people successfully train not only in warm weather, but even in winter. The main thing to remember is that you should not go cycling when the air temperature is below 8 degrees Celsius.

It is necessary to stock up on a fitness tracker that will display the training time, the number of kilometers traveled, and most importantly, the heart rate. Wear a bicycle helmet, but elbow and knee pads are optional for you, but recommended for children.

Intensity alternation
The most beneficial effect on the body is the alternation of work and rest. This law also applies to cycling. When drawing up a training schedule, you need to adhere to the principle of a wave-like increase and decrease in their intensity. For example, if you drive 60 minutes of intense driving on Monday, it would be better to devote the same 60 minutes of relaxed driving on Tuesday to restore your anaerobic base, and on Wednesday to rest completely or do strength training. On Thursday, you can take up an intensive ride with renewed vigor, increasing its duration to 80 minutes. On Friday it’s a good idea to lighten the load a bit by choosing to ride at a moderate, even speed, but let the workout increase to 90 minutes. On Saturday, again, it is advisable to take a break, and on Sunday, go on a long three-hour trip to train endurance (while the intensity should be medium or low).

Professional athletes can drive from 500 to 800 km a week. For amateurs tuned in to a good result, 250-300 km is enough.

Development of endurance
It is well known among cyclists who are preparing for long multi-day competitions that training should begin with endurance riding. Every week you need to gradually increase the time spent in the saddle. To be in good shape, it is better to choose a moderate pace of movement. During the bike ride, you must maintain the ability to maintain a casual conversation. If you can’t, then choose another rhythm that matches your heart rate.

Exercise

To increase the effectiveness of training, it is recommended to perform exercises that develop different muscle groups and help to alternate loads. For example, you can choose the following scheme of actions:

ascent-descent along the hills 5 minutes 8 times (the field of a ten-minute warm-up is performed for 5 minutes ascent, then descent, replacing rest);
intervals on a flat surface for 5 minutes, 5 times (at the limit of up to 90% of the maximum heart rate after a warm-up, the cyclist works for about 5 minutes, then takes a break of 1.5 minutes, after which he repeats the cycle up to 5 times);
threshold ride for 60 minutes (after a leisurely ten-minute warm-up, the cyclist increases the pace to 75% of the maximum heart rate and stays in this state for 40 minutes. During such a ride, you should be able to say no more than 5 words in one breath, but with great tension).
As a relaxing exercise, it is recommended to drive for a few more minutes at a calm pace. The last two complexes can be done on a home bike or turbo trainer.

Proper nutrition
The diet of a cyclist is directly related to the intensity of the training. If you are going to train at a low or moderate intensity, a regular daily diet will be enough, no additional “refueling” before leaving the house is required. But if you have to drive a long distance, you need to take care of additional sources of energy.

To do this, during the day before training, it is necessary to eat portions the size of a fist, so as not to create an excessive burden on the digestive system, and two hours before leaving the house, refuse food altogether. During a long drive, it is useful to alternate foods rich in glycogen with foods rich in fast-digesting carbohydrates. Such snacks should be done every 45 minutes. For example, you can eat a gelatin candy, and the next time – a handful of nuts or a pre-stored bar. At the same time, you need to pay attention to the calorie content of “sports” bars and drinks, if necessary, divide them into portions. To maintain hydration in smoothies or plain water, you can add half a tablespoon of table salt. Don’t drink too much to wet your throat Two or three sips will suffice.

After a workout, you are allowed to drink up to a liter of water, and after a few hours, eat a full, healthy lunch from the point of view of a healthy diet.

Recovery
Recovery сил не менее важно, чем период интенсивных энергозатрат. Muscle strain can permanently unsettle you and drive away any desire to train. That is why it is advisable to schedule your cycling workouts in advance, taking into account all other life stresses, as well as your state of health.

When cycling and exercise become a habit, you can increase the load. Regardless of what inspired you to start cycling, the desire to lose weight or the natural desire for a healthy lifestyle, do not forget the delights of the process itself: the joy of overcoming, the delight of the opportunities that open up, the beauty of the result!

Train smart and always have fun!