Cycling is a sport very easy to perform but also extremely technical: there are many factors that must be finalized before they can say a real cyclist. You have to choose the right bike to our needs and our physical, correctly adjust the seat and handlebar, choose the right dress according to the season and, above all, make correct preparation thanks to a careful and constant training.
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Let’s see how to become a cyclist in effect.
- As with any workout that you respect it is important not to exaggerate but to program the outputs and the respective duration. During each output is important to perform an initial heating, maintaining a slow pace and not forcing too on the pedals, the part of the actual training, a final part of the cool-down when decelerating gradually, the rhythm of the pedal stroke and a series of stretching exercises a Once off the bike. Done correctly, this sequence will take us to see the first results within the first two months of training.
- Heating: This part covers the first 15 minutes, during which you will have a slow ride with low gears (about 90 revolutions per minute) training itself: should last about an hour and a half and should be characterized by pedaling intense and constant, with rare intensity increases that do not exceed the duration of five minutes each. And advisable to get a heart-rate monitor to monitor your pulse and make sure you never exceed the maximum threshold beyond which the body is no longer able to effectively dispose of lactic acid producing. To calculate the threshold commonly performs the Conconi test, which is a test of sports medicine, or you can calculate your maximum heart rate (fcm) as 220 minus your age.
- Through persistence, progression and resilience, you can become a good rider but above all a good athlete, aware of their abilities and limits. The output frequency can be one in the first week, two in the second, and the third week you can do three outputs with a gradual increase in the intensity of training, perhaps beginning to have climbed the neighborhood, to train endurance. Always wear water bottles with salt supplements. Avoid the excessive physical exercise for not having symptoms from over training such as insomnia and musculoskeletal pain and take great care of the phases of recovery, undergoing even relaxing massages lasting.
