Training for a cycling race takes hard work and dedication. If you are considering participating in your first cycling race, start training months in advance. Follow a workout routine that enables you to strengthen your leg muscles and increase your aerobic capacity to help you successfully cross the finish line. Eating a proper diet and staying well hydrated will help with your performance as well.
Step 1
Get a map of the course to determine what the terrain is like, such as how much of the course is uphill, downhill and flat. Figure out the expected weather conditions for the time of the race and previous race times as well to give you an idea of how long it should take to finish the race.
Step 2
Ride the course. You do not need to ride it at a race pace. By doing this, you will be able to mentally prepare yourself for the race. Know the course inside and out so there are no surprises.
Step 3
Build leg strength using leg exercises. To build muscular strength, use heavier weights, and do three sets of eight to 10 repetitions of each exercise. Squats, hamstring curls and calf raises are all good exercises to increase the strength in your legs.
Step 4
Train to increase your muscular endurance a few weeks before your race. Use lighter weights, and perform three sets of 12 to 15 repetitions. Exercises such as non-weighted or weighted squats, lunges and calf raises are all good to increase your muscular endurance.
Step 5
Build an aerobic base. Be able to ride for as long as you expect the race to last. For example, ride on flat terrain for 30 minutes, and then gradually increase your time with each workout.
Step 6
Add interval training to your workout routine. Ride hard for two to three minutes, then slow down for 30 to 60 seconds. You can also find a course that is a mix of flat and hilly terrain. Do this workout three times a week for 30 minutes.
Step 7
Eat plenty of protein to help build and repair your muscles, and complex carbohydrates to give you energy. Foods such as chicken, fish, fruits, vegetables, nuts and beans are all good choices.
Tips and Warnings
- Allow one day of rest in between strength training workouts to let your muscles recover.
- Consult with a physician before starting an exercise program.
References
- "Fitness: The Complete Guide"; Frederick C. Hatfield; 2010
- Bicycling; Steady Wins the Race; Selene Yeager
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