An Effective Exercise Program For Cycling Training


Exercise Program For Cycling Training

You may have wondered what it takes to be on the same level as those professional riders ahead of you on winding country roads, and how to become yourself like them.

Whether you're new to the sport or can't wait to ride a bike again, this program will guide you step by step to train properly, increase your knowledge, improve your fitness and build your confidence.

We have a guide who can transform you into a professional athlete capable of making trips of about fifty kilometers on his bike. The program runs for eight weeks, Monday through Sunday, with cycling days and rest days. And each week there are tips and suggestions to help you get the most out of every workout.

You will notice that each cycle of the training program includes a rate of exertion (RPE). This numerical indicator indicates the effort you need to put in, and it ranges from 1 (minimum effort) to 10 (maximum effort). In most classes, you'll just need to practice at a pace comfortable enough to have a little chat. But at certain stages of the program, the effort will be greater for short periods.

A structured exercise program can wreak havoc on the body's functional system, so if you have any health concerns regarding your fitness, consult a doctor before you begin.

The first week

The first week focuses on building confidence and comfort in the exercise. Take advantage of the visit to set up your bike on a flat road away from crowds and traffic. Make sure you are happy with your body position and make any necessary adjustments to the bike.

Second week

Be sure to fix any issues you encountered during the first week and check your tires for stones and potential punctures after each ride.

Hydration is very important during long runs, so drink fluids every 10-15 minutes. And if you want an extra boost of energy, grab a sports drink or bottled water with electrolytes and carbohydrates.

The third week

Program For Cycling Training

Concentrate on the technique of using the pedals, as you must press the pedal with the front part of the underside of your foot, knees facing forward. And try pedaling at 80 rpm, and downshift to an easier pace if you feel your pace slowing down.

At this point, you can start by including some aerobic exercise, such as swimming or running, on one of the rest days. On a midweek run, add 20 minutes of vigorous effort (RPE 5-6) by picking up your pace or going down an incline.

The fourth week

Halfway there you should be able to do a two-hour visit over the weekend. During this trip, you will need to stock up on food. As with drinking water, the key is to eat less, try to eat as often as every 20-30 minutes, and focus on foods that are naturally high in carbohydrates, such as bananas, dried fruits, and oat bars.

If a two-hour bike ride is still a bit tiring, you can break for a coffee halfway through. Not only will this give you time to rest and refuel, but it will also split the ride into two phases that you can navigate through easily.

The fifth week

After four weeks of exercise, take time to rest and recover. Don't skip your other once-a-week workout, mixing aerobic cardio with core strength activities like yoga and Pilates.

The sixth week

Program For Cycling Training

Now the hard work begins. Start by focusing on cycling uphill, increasing your rate of effort to RPE 7-8 for short periods.

When climbing hills, it is important to stay relaxed and at the same time maintain a high pace. Although you may see pro riders lifting off the seat and rocking the bike side to side, try to stay in the seat for now and only stand up if you need the extra effort.

Seventh week

Use the first session of the week to focus on climbing again, picking up the pace little by little until you reach maximum effort at an RPE of 8. Try to do three rounds of climbing, with five minutes of rest between rounds.

Watch your driving style down. Always keep your eyes on the road ahead and brake before turning, not on the inside of the turn. And use curved handlebars if your handlebars have them, as they will make braking easier and help distribute your weight evenly, which improves the momentum and control of the bike.

With only a week left until your Grand Tour, you should consider having the bike inspected to check the brakes, gear ratio, and chains, and replace any loose cables or worn brake pads.

The eighth week

After seven weeks, you will reap the rewards of all the preparation and hard work. If you stick to the training program, you will undoubtedly feel the results, through the energy that fills you up and makes you fully ready to go.

Use the remaining midweek to prepare for Sunday. Light, short runs will keep your legs ready and ensure you don't overexert yourself.

On rest days, prepare your equipment and clothing; Prepare the food you want to take with you on your trip and plan the route you will take. If you haven't already, consider buying a bike computer or downloading an app that helps you plot your route and record your ride. Finally, remember to stick with what you learned during the training program and, most importantly, enjoy the ride!

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