Cycling made easy: tips for training on the bike

Posted on fitness

Are you already looking forward to spending the summer on two wheels? Then it's time to get ready for it — at the gym. There is a lot to do: Endurance and strength training pay off as soon as you master the tricky outdoor routes with your bike. This makes cycling easier — here are a few tips...

Not only will your riding style benefit from the additional training — you can also look forward to a slim figure and well-defined muscles. Here is our 3-step guide to improving training on a bike:

weight training
If you focus on the muscles of the core, buttocks and back of the thighs, this significantly improves our fitness for cycling.

A stronger body not only makes you less susceptible to injury, but also protects you from fatigue — especially on more strenuous routes, such as tricky mountain tours, etc...

Here are our exercise tips

1. Planks: Get into a push-up position and make sure your elbows are bent 90 degrees — weight on your front arms (on the ground). Activate the core of your body by retracting your stomach. Hold this position for 60 seconds and maintain a straight posture from ankles to shoulders.
2. Squats: Stand with your feet hip-width apart and extend your arms over your head. Bend your knees as far as you can and as comfortable as possible (without bringing them over your toes) and bring your hips back. Slowly straighten up again, repeat 20 times.
3. Push-up with one leg: Get into a push-up position with one leg raised. Perform 20 push-ups with one leg before repeating with the other leg.
4. triceps dips (Upside down push-up): Start with your hands shoulder-width apart on a sturdy bench or chair. Extend your legs and support yourself so that your buttocks are in the air. Straighten your arms (with a slight bend in your elbows) and bend your elbows slowly until they reach a 90 degree angle — back close to the bench. Then return to the starting position. 20 repetitions — two to three sets.

resistance training
Do you want to work out in the gym before you step outside? Then enjoy yourself on the exercise bike. You can choose between rapid speed with less strenuous obstacles and steep climbs with lots of resistance. This type of interval training will challenge your body and get boredom out of the way — and time will fly by.

Schedule a 30-minute workout and start with a 5-minute warm-up. You should then switch back and forth between two levels of difficulty (easy and fast/steep and hard) for 20 minutes before ending the workout with a 4-minute cool down.

Don't forget to download a few uptempo songs in advance so that you can train at the rhythm and increase your motivation and stamina.

sustenance
Support your performance with a nutrient-rich diet specifically designed for cyclists.

Before you get on your bike, get the energy boost you need and eat carbohydrates the night before and during breakfast (at least 2 hours before riding).

For dinner, it's best to treat yourself to fish with Mediterranean vegetable pasta. The dish has a low glycemic index and will help you achieve long-lasting energy output. In the morning, it's best to treat yourself to a bowl of cereal and fresh berries.

After riding a bike, make sure you consume 20 g of protein every hour to help you recover. A good portion of carbohydrates would also be important to replenish energy stores. Nothing beats a plate of scrambled eggs and smoked salmon on whole grain toast.

Posted on fitness