Every experienced cyclist will know that he/she has to put in plenty of time on their bicycle to perform better. All that pedaling boosts your aerobic capacity and helps your legs get stronger, which are both crucial to shaving time off your personal best. If you are a beginner or a long time cyclist not seeing the results you want, it might be time to change up your routine. Training to improve your cycling will generally focus on your speed, endurance and power output.
Depending on what you want to improve about your cycling, here are 5 bicycle based exercises which will improve your over-all cycling skills.
Hill Workouts
Cycling on hills can be intimidating. But it shouldn't be. Climbing hills will train your body to respond with more muscle, endurance and confidence as well as higher aerobic capacity. The benefits of cycling on flat ground are good, but cycling on hills enhances those benefits. Hill climbing, unlike ordinary road cycling, builds upper body strength. The benefits are evident on a mountain cyclist's body. Compare the lean, wiry look of road cyclist to the husky, muscular look of a MTB cyclist and the difference is obvious. Identify a hill route near you and make it a challenge to do 5 or 10 reps. Begin with a smaller hill climb or smaller reps and gradually increase it. Starting a hill with a burst of power will make the whole hill easier.
Long Rides
If you are entering an endurance cycling event anytime soon, then putting in the mileage into your legs will really help you improve your performance. Getting used to longer times in the saddle will prepare you for those brevets. Long rides need not be at high speed, they are about building endurance and consistency on your bicycle. Set a time target and not a distance target and ride your bicycle to the clock. Remember, it always does not have to be a record time, just get on your bicycle and ride!
Sprints for Speed
The ability to go fast not only helps you 'turn it on' while on a race, it also helps improve your overall fitness. Start riding with your neighborhood cycling groups. Being able to pick up your pace when riding in a group is very important, sticking with the group will help improve your cycling technique and ease the work load. Sprints on a bicycle do not necessarily need to be standing but this is a great way to inject some power into your sprint, especially from a stationary position. Pick an empty 1km stretch (preferably straight) and time your cycle sprint from start to finish. Divide the route into a few hundred meters and increase speed at every division.
Static Bicycle Exercises
Remove external distractions such as weather and traffic by training on a static bicycle. You can improve your technique by having yourself videotaped which will help you correct your form and posture. You can either ride on your regular bicycle on a turbo trainer or a static bicycle stand. Come rain or shine, play around with your intensity with interval training on a static bicycle.
Time Trial
Time trialing is an ideal introduction to get into competitive cycling. It is just you, your bicycle, and the stopwatch. To begin with, have a go at riding your bicycle flat out for a few miles, just so you know what it feels like. Use this opportunity to check if your riding position is okay when riding at full speed. Measure your speed over a set distance to track your progress and to see how much your cycling has improved. Find quiet routes which will have less external factors affecting your cycling speed.
Carry out this training plan once a month or so and keep a record of your improvements.
