When a cyclist returns to training after a long break, he should be aware of his current level of physical fitness and endurance. A cyclist who has been on a break will typically need to start gradually in order to rebuild muscle strength and cardiovascular fitness levels. By starting gradually and following coach or trainer recommendations, a cyclist can avoid risk of injury or over-training.
Step 1
Assess resting and active heart rates. Upon waking, monitor your pulse for 10 seconds. This will allow you to calculate your heartbeats per minute. Your heart rate should rise during exercise, but in the initial phase of training after a break it is important not to overexert your muscles, lungs, or heart. Target heart rates vary with age and gender, and individuals should first test their resting heart rate and then active heart rate. Logging results is critical, and if a pattern is established after several weeks it should be shared with a medical professional or athletic trainer.
Step 2
Start a basic strength-training and stretching routine. Cycling speed and endurance can be augmented by regular use of light weight circuits and daily stretching. When a cyclist returns to training after a break it is important that he allow his muscles, tendons, and ligaments to adapt to the demands of increased activity. Light weightlifting will improve overall muscle tone and endurance, and stretching will help lower the risk of injury during workouts.
Step 3
Set goals and record progress. Goal-setting and record keeping are critical to effective training for cyclists. Before resuming training after a break, a cyclist should consider her overall goals for riding and racing. Planning several months of rides that increase progressively in distance and difficulty allows a cyclist to build endurance and reduce risk of overuse injuries. It is important to plan several months of extended training before participating in a long race or ride.
Step 4
Plan meals that will support your overall nutritional needs during training. Many athletes need to increase their caloric intake when they begin training after a long break. Most cyclists eat a diet that is high in carbohydrates and lower in protein and fat. For example, high fiber fruits rich in potassium such as bananas, and healthy carbohydrates such as whole-grain pastas are excellent sources of nutritious carbohydrates. Eating sufficient amounts of healthy carbohydrates will offer increased energy reserves during long rides. It is also important to stay hydrated by drinking adequate amounts of water before and during workouts.
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