Cycling, whether mountain or road, requires a period of adaptation and basic training so that our performance on the pedals increases more or less drastically. While it is true that many cycling enthusiasts enjoy riding smoothly on long bike rides, it is also true that many others want to increase their performance on two wheels to be able to endure routes of many kilometers and make the most of the capabilities of their bicycle and his battered legs. For some and for others, nothing better than knowing the basic principles of cycling training to start riding in a ‘ serious ‘ way.
Basic rules of initiation to bicycle training
As in any other sport or goal in life, achieving a goal requires a certain effort on our part. In the case of cycling in particular, increasing our performance on the bicycle requires a series of steps to follow in our training that we must comply with to enhance our physical level beyond the limits that we believe we have safely. To start riding in a more or less ‘ serious ‘ way, nothing better than following these three guidelines for our bicycle training:
Step 1: Go out for a ride
The first guideline to start cycling training is, logically, to go out and ride. The first and easiest step to increase our performance is to go out and ride between 30 and 60 minutes per session, 2 to 4 times a week. In this way, especially for beginners in cycling, we can progressively adapt our physical level to future sporting demands. Depending on our physical condition, we can stay in this step for a period of between 2 and 6 consecutive weeks.
Step 2: Find a company
Finding a group that goes out riding a couple of times a week will help us learn the basic skills and customs of the cycling world. Riding in company is one of the best and funniest ways we have to enhance our performance, especially on routes between 15 and 30 kilometers long with an average speed of approximately 12/15 km / h (mountain) or 20 / 25 km / h (road) . To find other wheel companions, nothing better than going to the nearest shops or clubs available in our place of residence.
Step 3: Add intervals
After riding for approximately 2 to 4 months following the steps above, our fitness level and performance on the bike will have undergone a substantial change. To enhance this performance and make the most of our rolling capacities, it is time to increase our outings to a duration of between 45 and 75 minutes per session, 3 to 5 times a week. In addition, a couple of times a week, we must add the so-called intervals to our workouts. To do this, we can combine one of the following routines in each of our sessions:
- Routine 1:Roll for 6 minutes with a difficult development (medium / large plate – small pine nuts) and then roll for 4 more minutes with a recovery development (medium / small plate – large pine nuts). We call this 10-minute period an interval, and we must repeat it between 2 and 3 more times per session.
- Routine 2:Perform six consecutive 3-minute intervals rolling with the small pinion at the maximum cadence that we can endure without getting up from the saddle, and finish rolling for another 3 minutes with a recovery development to reduce our pulsations and relieve the legs. Through this interval routine, we will improve our pedaling technique and our cardiovascular system drastically.
Step 4: roll, roll and roll
Following the previous steps, we will be able to become authentic machines that devour kilometers and kilometers of route. However, these guidelines are simply the basic rules of initiation to bicycle training, there is a huge variety of specific training for all types of conditions and / or abilities. The most advisable thing: never stop learning and, above all, never stop rolling.