Increasing Your Bicycling Speed
Cardiovascular exercise is about constant improvement and increasing your pace. The more fit you become, the more able you are to handle long distances and workouts.
It is especially important to do this with bicycling. Cyclists, especially those that are competitive, have the ability to increase their agility and speed the more often that they workout.
This can be done through many different methods and by utilizing a number of tips. Many bicyclists believe that preparation for long races is best completed through long-distance rides.
Though this preps the slow-twitch muscle fibers, it is not the only way in which you can strengthen your muscles to go for extended distances. You can also make use of high intensity interval training.
If you tend to spend five days in a row each week biking at a steady speed for high distances, try taking a break midweek and go for a lesser amount of miles. While going for this brief session, pedal harder than you normally would.
This will help work two different types of muscle groups and will optimize your body for fat burning. Interval training is extremely beneficial in blasting fat from the body and toning it up quickly.
Before you leave to participate in your cardiovascular exercise, you should have an intake of carbohydrates. Many cyclists try to avoid this for fear of it slowing them down or feeling too full to be able to pedal their quickest.
However, there are many liquids and drinks that offer carbohydrate and electrolyte power. Many of these sports drinks are high in calories compared to water or other liquids, but they will give you a boost during your long distance biking.
Drink at least twelve ounces of carbohydrate liquid before you leave, and then supplement it with plain water during your exercise. It will give you more energy and help your muscles to store more glycogen, which will keep you from becoming drained too quickly.
When you are training, your mood can have a very large effect on how quickly you are able to propel yourself and how optimistic you stay. Emotions can make or break you.
A seemingly small, but very important component, of your routine is your outlook. The more positive you remain through your cardiovascular workout, the easier it will be for you to keep going.
You must train your mind not to give up when your body is feeling tired and wants to. Monitoring your mood will help you to keep going.
Stretching your muscles and creating elasticity in the legs will also help improve your workout. However, you should only stretch after a cycling routine.
Doing so before can relax them too much and make them lose power. Stretch your calves and hamstrings immediately after, when they are warm and flexible.
Technique is very vital when it comes to how quickly you are able to propel yourself. Ankle placement may seem like a very small and insignificant issue, but it can have a direct effect on the efficiency of each push.
Be sure to keep your ankles stable and in the pillar, or neutral, position. If you bend this area too much or flex your foot upward, you will most definitely loose speed and power during your pedaling.
The more you pay attention to keeping them stable and neutral, the easier it will be and the more it will become habit. Then, you will not even have to think about it during your cycling.
The secret weapon of many bicycle competitors is Vitamin B. This aids the body in producing oxygen and pumping blood, which has a direct effect on the muscles and how well they are able to perform.
When you are in a strict training routine or coming close to a competition, B vitamins are essential to your body’s strength and functionality. They are present in whole grains, as well as dark green vegetables and some low fat dairy products.
You can also make use of Vitamin B supplements; a steady intake of it will make your legs function better and more efficiently without getting tired. There are many other ways in which to pump up cardio and increase your speed; however, the main way to get better and have more energy is to keep up with your workouts and not get complacent.
Terry Daniels is a personal trainer and has authored hundreds of articles relating to physical training and fitness bike. He has been a health expert and physical trainer for over 15 years.