Road bike cycling



Road bike cycling is in my mind at least one of the most fantastic sports available. It’s not just the sense of speed or even distance that you can get out of it, but actually the way that you can so precisely control the workout.

After choosing a road bike, and perhaps a plastic bike shed or garage to store it in, you then need to consider how you are going to train and get fitter.

Anyone who cycles seriously for anything from a general sport, to sportives or even to lose weight cycling, will tell you that the secret to a good cycling workout is to manage your intensity over a period of time. For a novice they may go out hell for leather with the intention of going as far as possible as fast as possible. Wrong. You have to control the intensity and know your limits. It’s better to either set a distance or set a time to go out, and then decide how hard you are going to do it, and that will depend on your own fitness levels.

When you’re starting off, you need to consider taking it really easy. So let’s say you decide an hour is about right, but you haven’tMarc Williams road bike cycling at the Brookwood Crit been out in years. Well breath easy, use a fast cadence, and spin the pedals. But make sure you can hold a conversation. It will take time to become accustomed to the distance and position on the bike. But very soon you WILL get the hang of it, and you will just know that it’s time to step up a gear.  Literally!

Again, don’t push it too far too fast.  When you get back from your ride you shouldn’t be dead on your feet, but rather feeling that you could have gone for another half hour or so.

The real trick to working out the levels of speed you should ride at and the like is to ignore speed!  Rather keep your cadence up – around 90 to 120 cadence, which is the speed your feet go round – and your breathing easy.  Then as you feel more and more fresh as you get home, increase the difficulty so that you feel the same when you get back.  And of course if one day you feel you have over done it then you can always drop back again, or even drop back half-way through the ride.

Personally when I am looking to increase my intensity I tend to change the intensity from the back end of the ride.  In other words, I use my last 10 minutes as a cool down, taking it easy, but then I use the 10 minutes before that to really push myself with whatever I have left in the tank, always keeping that cadence up, but now I am willing to work at a much higher intensity where I am feeling it.

Once I have that down, I add another 5-10 minutes of higher intensity. So now I am cycling intensely for 20 minutes followed by 10 cool down before home.  Once I have that down I will do it again until I have improved my whole ride.

The result of working this way is simple: if I burn out I don’t have too far to get home!  I never over train, which could possibly lead to injury.

Permalink: http://icyclelite.com/road-bike-cycling/
Creative Commons License photo credit: Team Traveller

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