How to Train for Competitive Cycling

Video Transcript

KEVIN LIVINGSTON: Hi, I'm Kevin Livingston. If you're thinking about taking your cycling to another level, let's say, whether for training or even thinking about competition, here are a few general tips to get you started. To make improvement, you're probably going to have to ride anywhere from three to four times a week and your sessions will have to be anywhere from 45 minutes. If you're getting indoor rides on an indoor trainer, up to two to even three hours or more depending how far you go with it. So to get started let's focus on--let's say we have four days a week. One component we're going to have to work on is our endurance. So one ride is going to be longer and generally that fits in best on the weekend. Another weekend day, it could be a group ride where you get out for about maybe one hour, starting with one hour up to two hours with a group where you get to work speed almost in like a race-like simulation but with a training group. During the week, take advantage of two to three days for recovery; and you can have a workout again whether it's indoors, 45 minutes up to even 2 hours on the road, where you work on very controlled training. That is during efforts or extended intervals where you're within your limits, not in that race pace, so that you can build your lower zones as well. Those are just some general tips to getting you started with more serious training or competitive cycling.