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Q. Hello, I have always loved biking, and recently I have decided to try to step up my hobby, and begin trying to cycle more often. I am not trying to be a top competitor, just consistently getting better, and more capable.
I am trying to start a routine for working out and biking, are there any guidelines I should follow to get the most of my training?
I am trying to start a routine for working out and biking, are there any guidelines I should follow to get the most of my training?
Answer
Start out with an easy 10 min warm up. After the warm up start pedaling at 70-90 rpm's in a gear that is easy to spin. You want to ride at a pace that you can do for a long time. That will build up your cardiovascular system and give you a good base to train from. Work your way up to a hour a day for best results. It's very easy to keep shifting gears and wanting to go fast but you wont last long. If you need to catch your breath or your legs start to hurt drop down a gear or two and keep going. You want to ride at a pace where you can still talk but not sing. A heart rate monitor is a great training tool. After a few weeks start climbing hills and do some intervals where you sprint for 30-90 seconds and then drop back to recover. Once you recover do it again.
http://www.bicycling.com/training-nutrition
Start out with an easy 10 min warm up. After the warm up start pedaling at 70-90 rpm's in a gear that is easy to spin. You want to ride at a pace that you can do for a long time. That will build up your cardiovascular system and give you a good base to train from. Work your way up to a hour a day for best results. It's very easy to keep shifting gears and wanting to go fast but you wont last long. If you need to catch your breath or your legs start to hurt drop down a gear or two and keep going. You want to ride at a pace where you can still talk but not sing. A heart rate monitor is a great training tool. After a few weeks start climbing hills and do some intervals where you sprint for 30-90 seconds and then drop back to recover. Once you recover do it again.
http://www.bicycling.com/training-nutrition
How to change the gears on my bike to make it hard to petal?
cuddly bea
I want to train my heart and quads by putting my bike on the highest gears, there is 1,2,3 on one side and 1,2,3,4,5,6,7 on the other. What numbers should i change to make it the hardest gear
Answer
Easier gears spinning the pedals fast trains your heart and lungs. Hard gears build muscle, but beware, pushing hard on the pedals can also ruin your knees. Cycling is not about pushing hard on the pedals, watch elite cyclists riding their bikes, they spin the pedals at 80-100 rpm. Shifting gears isn't about numbers, it is about maintaining your pedaling cadence up and down hill. Practice using them
Easier gears spinning the pedals fast trains your heart and lungs. Hard gears build muscle, but beware, pushing hard on the pedals can also ruin your knees. Cycling is not about pushing hard on the pedals, watch elite cyclists riding their bikes, they spin the pedals at 80-100 rpm. Shifting gears isn't about numbers, it is about maintaining your pedaling cadence up and down hill. Practice using them
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