According to CTC, the United Kingdom's National Cyclists' Organization, cycling is a low-impact exercise that can also provide convenient transportation. Cycling can improve and maintain your aerobic fitness, physical conditioning, and endurance. Cycling is also an effective tool for weight management, as regular rides will burn calories and fat. Finally, consistent riding can be a valuable stress management tool, as both anxiety and depression are reduced with regular physical activity.
Step 1
Learn or review cycling fundamentals such as strength training and stretching. The Harvard University Cycling Association suggests that all cyclists should engage in basic strength training with weights to increase cycling speed and endurance. Proper stretches for your lower back, hamstrings, quadriceps, and calves are important for injury prevention.
Step 2
Learn key safety rules about cycling technique. The San Francisco Bike Coalition stresses the importance of learning and using the rule of the road when cycling in traffic. Cyclists who are planning a training program and participating in long rides should know how to signal in traffic and how to avoid road hazards, such as uneven pavement or debris. If you're a novice rider it's important to learn correct cycling technique, such as posture, hill climbing, and coasting.
Step 3
Monitor and record resting and active heart rate. The MayoClinic.com notes that individuals aiming to improve health or promote weight management with an exercise plan should understand how to calculate and monitor their resting and active heart rates. As workouts increase in length and intensity many individuals will have lower resting heart rates and improved cardiovascular endurance.
Step 4
Gradually increase the length and intensity of rides over a period of months. The Harvard University Cycling Association suggests that riders start on flat terrain for the first two months of training with an average cadence of 90 to 120 rpm. Your ride length should be measured in time rather than distance when you are beginning a training program. Beginners should ride for a minimum of 30 minutes and experienced riders should aim for at least one hour.
Step 5
Increase ride length and difficulty. After at least two months of riding, you can begin to increase the distance and difficulty of your rides. Select routes with rolling hills and increase your riding distance by three miles each week. Cycling organizations such as the Harvard University Cycling Association offer very detailed sample workouts for all levels, and you can use these to guide your workout plans.
Tips and Warnings
- Individuals starting a new workout plan should always consult with their medical provider regarding any special health concerns or physical limitations. Purchase cycling equipment designed for the style of riding you wish to do. The San Francisco Bike Coalition notes that cycling equipment can vary greatly depending on the style of riding. It's important that a cyclist determine if he will biking on roads, or taking part in trail riding. Touring and mountain bikes have different body and wheel designs, and equipment such as shoes and helmets may also differ in style or material.
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