Cycling is one of the most effective forms of exercise and is easy on your joints. It has been found to alleviate stress, anxiety and depression. During a leisure ride you may not even feel like you’re working out as you spend time with friends and family. Start easy, if you want to increase your distance remember, increase by 10 percent weekly and gradually build to your goal. As you spend time in the saddle you will start to refine your routine.
If you have been cycling for a while and plan to gear up, pin on that number and roll up to the starting line, there are a few things you should know. Make sure you have the right gear and equipment, and you are on a bike you like to ride. Know how to work your bike (repair flat, gears, brakes, etc.) If you put air in your ties daily it will not only help to prevent flats, but you will be surprised at what a difference proper air pressure makes. Make sure you have a good nutrition plan to keep you on your bike longer, experiment to see what gives you lasting energy. Make sure training starts before race day with high-intensity workouts, interval training and a variation of short and long rides. There are numerous training sites to check out. Remember to mix it up and cross train to prevent injury. Back and neck injury are the most common for cyclists, so choose exercises that strengthen the core muscles (abs, glutes and back.)
After you are hooked (which I know you will be after you start seeing those results) make sure you cross train to prevent injury. And during those bad weather days or for extra training, take an RPM/indoor cycling class or use a stationary bike at home with a trainer. The classes will help you achieve your goals, get results and give you a break from your outside routine.
Calling ALL cyclists! Here is your extra motivation — the Tour De Cure. It is a great national cycling event to raise money for a cure for diabetes. The closest race is on June 13, 2009 in Brigham City. Once again Gold’s Gym has teamed up with the American Diabetes Association to help raise money for the cause. Last year alone 32,000 cyclists raised almost $13 million dollars nationally. You can sign up for our local area ride at tour.diabetes.org.
Trainer at Gold’s Gym