If you’ve been looking to get more fit and healthy, consider using a bike to help you achieve your goals. Biking can be a great way to stay in shape and burn calories, but it can also be a great way to enjoy the outdoors. When choosing a biking workout, consider the essential elements to create a comprehensive, effective program.
Prioritizing training volume
Choosing an MTB training program is the polar opposite of selecting a partner in crime. As a result, you are bound to get flack from your teammates, so keep the champagne flowing. The key to success is to be consistent and persistent. A good training program can help prevent injury and keep you motivated. The best way to accomplish this is to abide by a strict schedule, avoid straying from it and have fun. It also helps to make friends, so find a friend with similar interests and have a ride to boot. Check out your local cycling club for social time and a few freebies. Besides, if you have a knack for racing bikes, you may find a friend with the same interest.
Periodization
Periodization is a type of training plan designed to optimize athletic performance. The key to periodization is to allow your body to adapt to different training stresses. This can help you achieve multiple peaks during a training season. Periodization focuses on changing the load and volume of your workout. The goal is to increase strength and maximize your endurance. A well-designed program like the one provided at Train to Ride program should also incorporate recovery weeks. Some components of a well-designed periodized program include individualization, progression, and timing accumulation. For example, an athlete may begin with a four-week macrocycle and then move into a week of diligent effort. They may then reduce the conjugation of their workouts or add more repetition exercises. During the middle of the macrocycle, the athlete may participate in a competition. They typically work on speed, power, and strength during this phase. You can maximize your gains by combining repetition exercises and varying training intensities while minimizing injury risk.
Getting into a consistent cycling routine
Several factors can affect your ability to get into a consistent cycling routine. Some of these factors include your mindset, training volume, and nutrition. A good cycling workout should be both fun and efficient. To achieve this, you should avoid overtraining. You are resting before training is essential. It would be best if you also made time for recovery days. The best way to do this is to incorporate exercise into your daily routine. This will help you to burn more calories and feel more energized.
You should schedule a bike ride at least three times a week. Ideally, it should be at least 60 minutes long. However, if you are short on time, you may only be able to do a brief stint of about 45 minutes.
Threshold (moderate) training
The goal of training for a bike race is to increase endurance and stamina. An effective training program is comprised of several phases. The first five weeks focus on low-intensity workouts. After that, the program increases the intensity of the sessions. Intensity is a crucial determinant of performance. The lactate threshold is one of the most critical parameters. This is because the heart and muscles use lactate as fuel. By increasing the lactate threshold, athletes can continue with more extended periods before exhaustion. One way to determine the intensity of your workout is to measure your maximum heart rate. This is a valuable way to plan your sessions, but there are other options. You can also use power meters and perceived exertion. This will give you an idea of your work rate in real-time.
