Recumbent bicycles, both stationary and outdoor models, differ from a traditional bicycle in several ways. A recumbent bicycle has a bucket seat which provides support for your lower back. The seat is positioned lower to the ground so when you pedal the bike, your legs are parallel to the ground rather than perpendicular. Recumbent bicycling burns approximately 300 calories per 30-minutes, according to CaloriesPerHour.com. There are several ways to vary your cycling experience and improve your fitness level.
Hills
Working on the incline setting on your stationary recumbent bike or riding up outdoor hills burns calories at a faster rate than flat riding. As you increase the incline percentage, your legs, buttock and heart muscles work harder. When biking outdoors, plan your route to include hills, and on a stationary bike, program hills into your workout time. To climb hills on a recumbent bike, the website Bicycle Life advises you "adapt to a different style of climbing, namely spinning high RPMs on the pedals in a low gear." Conquering hills and inclines will strengthen your leg muscles and give you confidence to ride almost anywhere.
Speed
Recumbent bicycles have the potential to travel at faster speeds than upright bicycles, according to the BicycleMan. You can increase the speed you ride by becoming stronger. The best way to get stronger is to ride your bike for long distances. Use your free time on the weekends to ride for 40 to 50 miles at a time. This distance riding will strengthen your leg muscles and allow you to put more power into your pedaling, thus increasing your speed. You should also develop your leg muscles by performing squats and lunges.
Intervals
As with other forms of exercise, interval training is an effective way to burn extra calories and improve your level of fitness and performance. Marty Gaal, a triathlon and swim coach, recommends a 20 minute warm-up, followed by increasingly difficult one minute bursts of pedaling effort. In between each one minute burst you should bike slowly for two to three minutes. Finish your interval workout with a 15 minute cool-down. Perform the interval routine twice a week.
Pedaling Practice
Having an efficient pedaling stroke will help you ride your bike for longer distances and great speeds. The website Cycling Performance Tips recommends practicing pedaling with just one leg to develop your leg strength. You will need to use an indoor bike for one leg pedaling practice. Sit on the bike seat and rest your left leg on the floor or a stool. Pedal with just the right leg. As you pedal with your right leg, "the muscles that lift your thigh and push the pedal over the top will fatigue quickly at first, but you'll improve rapidly." Switch sides and pedal only with your left leg.
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