People who are new to the sport of cycling may have started riding a bike to improve their cardio fitness levels, lose weight, have better stamina or because they’re new goal is to complete a race. Whatever the case may be, cycling is an excellent fitness format that allows for customization in workout programs that are tailored to the individual’s specific ambitions. However, if you are a beginner, you may find yourself at a loss for how to put together a successful cycling workout program. To begin, you’ll want to incorporate the three basics of any workout session: the warm up, the activity and the cool down. Most of the focus will be spent on the activity itself, which is cycling in this case. But keep in mind that the warm up and cool down are just as important to prevent sore muscles and injuries, which can set you back on your timeline and delay goal achievement. Mentally and physically preparing your body for the challenge of an intense cycling workout is crucial. Additionally, you want to allow time in your program for athletic recovery, and massage is a great tool for this to loosen up muscles, get rid of knots and promote relaxation. The best part is that with a portable massager, you can have a self massage whenever you need it.
How to create a cycling workout program
In between the warm and cool down, you’ll want to develop a gradually progressing cycling program that incorporate intervals, long and short rides and various terrains. If you are working toward a race, you want to think from the current time forward as well as backward from the race day, but if you’re just taking up cycling as fitness, you should begin by taking into account your current fitness level and plan from there. If you’re brand new to the sport or have not worked out in a long time, it’s best to start slowly. You’ll want to develop a week-by-week plan with both exercise and recovery days. Initially, you’ll want to plan for slower, shorter rides on flat surfaces to get accustomed to the bike and give your muscles time to adjust. Once you’re comfortable, you can begin to incorporate hills and different types of paths in each day’s session as well as longer rides that involve sprint intervals. Those who are training for a race will also want to develop a weekly training program, but you’ll want to focus more on pacing, endurance and road conditions since you’ll need these skills for a successful race. In other case, your program should be detailed and documented. For each ride, you want to include the distance you hope to achieve, the speeds you’ll be alternating between, the time and how many rotations per minute (RPM) you’re striving toward. You can figure out RPMs by counting how many times your right knee comes up in one minute while pedaling.