Training Tips:
· Once you have established a good training base – calculate your weekly mileage and plan to increase it by no more than 10 – 12 % per week.
· Try to include one higher mileage day/one long slow recovery day/several intermediate mileage days/at least 1-2 rest days
· Plan to do the short mileage/rest day following the high mileage day – it should be at a leisurely pace to help loosen up the muscles
· The intermediate mileage days should be between the short and long and should be approached at a good pace (you could include intervals with hills on these days)
Mix up your riding – incorporating flats stretches with hill climbs. Remember when climbing to slide to the wider part of the saddle and settle in to a slow but consistent cadence – the best strategy is consistency. The more you climb, the more you will get into a rhythm and develop your own natural style. Remember to listen to your body and do only what feels right at the time. The hill will always be there to try again the next time.
Try to incorporate weight training into your training schedule– cycling is a low impact exercise and needs to be supplemented with some form of weight-bearing exercise. (running, weight training, etc)
If you are currently unable to cycle outside – I highly recommend trying spin classes – they are usually structured to maximize your training time in class and are great indoor/ ‘off-the-bike’ training.
However, I would continue to get out on your bike – nothing compares to the real thing – as elements of wind, actual hills, terrain, etc are virtually impossible to simulate inside – it will also help with your comfort level (balance, unexpected conditions, etc)
Always remember, training is a gradual process – don’t try to overdo it or push yourself when you aren’t ready. There is no shame in getting off the bike on a tough hill, slowing down to heed your heart rate, or taking a day off when you just aren’t motivated. If you know of anyone who enjoys to ride, try to schedule rides together and practice riding in a group – it helps break the monotony and adds a different element to your training (including improving your bike handling skills and the dynamics of group riding.
If you have any more specific questions…please don’t hesitate to contact me. The most important part of training is to ENJOY your ride!
Happy riding.
