1. Go Fast Now
Sprinting is one of the most challenging paces to achieve on a cycle. It requires all your physical and mental energy and after you draw on all your reserves you can wear you out quickly as you while pump up your heart. But sprinting is one of the best ways to train for race, or to keep pace on long rides with more experienced cyclists. Practice sprinting to get an edge in your riding.
2. Cut the Wind
Start a sprint by standing up on the pedals and dropping your hands on the handlebars. Push your upper body forward to reduce drag as you make your body as aerodynamic as possible. Lower your body back onto the seat while concentrating on using your hips to push the pedals as fat as you can. Ride in this manner for about 10 to 20 seconds and rest. Repeat the routine for five to 10 times as you ride.
3. Sprint for the Goal
Cycling time trials are a great way to use your sprint training. They pit the cyclist against the clock on tracks that are usually two-way. Shaving seconds off a time trial race can mean the difference between wining and losing. Times are measured in milliseconds, so that even a tenth of a second saved could determine the outcome of the race.
4. Train Off the Bike
There are avid cyclists who say there's no other way to train for cycling than to ride longer and faster. However, most sports trainers insist on cross training for a number of reasons. The mental advantages of cross training help to relieve the possibility of burnout or boredom. Top athletes enjoy a variety of competitive and non-competitive activities because they love their sport enough to give it an occasional break. Spot training with weights and isometric exercises helps build muscle groups that may be weak and holding the rider back from an optimum performance. Finally, most cyclists cannot live in a climate that offers year-round perfect riding weather, and so must find indoor activities to keep them in shape through it all.
5. Play Around
Good sports that challenge muscle groups that may not receive a good workout on a bike include swimming, which gives you an opportunity to put your arms through a multitude of range of motion exercises, and jumping rope, which provides the impact needed to maintain strong bones. Rowing, both on inside rowing machines and out on the water, puts the arm and chest muscles in use while working the abs and back. Certainly a stationary bike can be ridden all year long. Add resistance to your rides to strengthen the legs.
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