Cycling is a low-impact exercise with many health benefits, including promotion of weight loss and strengthening your heart and lungs. People who ride regularly have decreased risks of diabetes, cancer, high blood pressure and heart disease. A cyclist in training spends many long hours in the saddle. A cyclist who trains smartly -- with concrete goals and time consistently dedicated to regular training -- can develop the ability to cycle for longer periods and distances and at faster speeds, while avoiding injury or overtraining. Use a heart-rate monitor in your training to keep track of your levels of effort.
Step 1
Set measurable goals and keep track of your progress in a workout log. Your desire to improve is a step in the right direction, but start by setting a narrow, measurable goal, with smaller milestone goals along the way. If your long-range goal is to participate in a century ride three months from now or to keep up with a group that rides 16 to 18 mph, set smaller, measurable goals -- such as riding 50 miles in 1.5 months’ time or averaging 15 or 16 mph by the middle of the season -- that will propel you toward the bigger goal.
Step 2
Create a plan to which you will commit. Many cycling training plans are available on the Web and in books by coaches such as Joe Friel and Chris Carmichael; some sources offer specific training plans for long, endurance rides or for increasing your average speed. If you find it necessary or desirable, hire a coach to help you reach your goals.
Step 3
Engage in one long ride each week to improve your endurance. If you want to cycle for longer periods of time, build your mileage gradually. The week after your first training ride, increase the mileage by 10 percent; this gives your muscles and tendons time to adjust to the effort and decreases your risk of injury. If you train for a century ride, for example, you should complete a long training ride -- at least 70 miles or five hours of straight riding -- before attempting the century.
Step 4
Perform interval training to increase speed. An interval workout consists of alternating periods of hard effort with easy periods of recovery -- increasing your fitness gains and forcing your body to adapt to working harder. Group rides and hilly routes provide natural intervals, as you must push your exertion level when going uphill, followed by a period of recovery on the way down. Try a steady-state interval workout, which can be performed outside or inside on a stationary bike. Ride for 10 minutes at a perceived exertion of eight of 10, which means that the effort should be challenging but not impossible. Follow the interval with a recovery interval of five minutes of easy riding. Repeat the sequence three times.
Step 5
Schedule recovery time. Your body makes its fitness gains not when you are grunting through an interval but when you are off the bike and resting. Give your body time to heal and strengthen, especially after a hard workout. Focus on getting at least seven hours of sleep each night and eating a diet rich in fruits and vegetables, lean protein and complex carbohydrates. Try stretching and yoga. “Listen” to your body; if you feel too tired or sore to perform an intense workout, either rest or ride at an easier rate until you have recovered.
Things You'll Need
- Heart rate monitor
- Training log
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