Warm - Recovery
Always
warm up before and cool down after each workout. Progressive
warming up prepares your body for tension to follow, increasing blood flow and
raising the temperature to working muscles. Especially
when it comes to follow intense effort (e.g. interval training), then warmed
acquires even greater importance.
The
recovery (leisurely bike, stretching) is equally important because it gives the
body time to eliminate much of the toxins that have come from the workout. If
you suddenly stop after effort at risk of cramps, dizziness and muscle
tightness.
On
hot days the toasting process / recovery can take less time and very cold and
wet days longer.
Do
not increase the volume of training more than 5-10% per week.
It
is one of the basic rules of coaching for the correct design of each training
program.
It
was observed that cyclists increase the volume of their training abruptly,
either overzealous or to meet some missed workouts injured.
Keep calendar to count the hours of training you cover per week and increase 5% if you are a beginner and 10% if you're more experienced. Ideally every fourth or third week, do 50% of the previous week in order to give your body to rest and assimilate the benefits of training. The rule applies to high-intensity workouts and for the races you participate.
Keep calendar to count the hours of training you cover per week and increase 5% if you are a beginner and 10% if you're more experienced. Ideally every fourth or third week, do 50% of the previous week in order to give your body to rest and assimilate the benefits of training. The rule applies to high-intensity workouts and for the races you participate.
If
riding many years have the expertise and understand your body, you can post an
interruption to increase the amount of 10% over the first few weeks until you
get the usual volume of your training.
Allow at least two to three days relaxing after a hard workout.
Relaxed workout means in 60-70% of maximum heart rate. Tough workout is cycling long, intense interval training etc.
You must listen to your body and give it the time it needs to rest so you can keep the quality of training at a high level. So, make sure between two "difficult" days leaving two or three loose workouts.
After long grueling workouts 5-8 hours or high intensity do not hesitate to give your body a rest week with active rest.
Pain is driver for training
Exercise should not cause pain, so listen to your body when it warns you with signs. Do not continue if it hurts, because then you will definitely make time to redo your favorite activity.
A dehydration will affect your performance. You should drink fluids depending on the size and intensity of your workout at regular intervals and not on whether you feel thirsty. If you feel that you are thirsty dehydration has begun.
Make your last meal two hours before your workout. So you will do the route with more energy. Trainings over two hours is required calorie intake and during cycling. Some fruits may be the best option. Also important is the meal after your training-race.
Best workout is one that
mimics the race for which you are preparing.
It is one of the most important rules and applies to all sports. If, for example, you want to join a mountain bike marathon, your training should include many uphills and downhills... and many miles.
If you want to run a technical circuit should do intense interval training. Finally, depending on the sport, you need some training to cover the race distance. It is absurd to make the workout a distance Brevet e.g. 400km. The body burden of excessive and time hormone replacement enormous.
Nighttime workouts
We
should not only see them, but they should see you.
The evening bike is for some the only solution for athletic activity.
For others it is a matter of choice or because this time of the day work best, either because they are... Dark types. But in the summer, with high temperatures, the bike in the evening is almost one way because even for a few degrees drop in temperature, and even more so the lack of hot solar rays, make our efforts more enjoyable. But you should be very careful as you will definitely come across as cars. Take care, then, but clothes and shoes have reflective sections. Furthermore, using a head torch lights, or rear bike lights and front lights and some reflective wrist and ankle.
Leave a message
The bad times, fortunately rarely occur. The bike company (group) is admittedly a very fun and safe way to play sports one. But if you are loner or circumstances of your life (hours of work, schools, etc.) do not allow you to ride with your friends, you should always inform your home a face on where, when and how you intend to do bike. So there will always be someone who will know where to look if something urgent happen, either you (if delay) or to him if you need. Of course, the mobile phone can now communicate to anyone at any time. But it would be at least a little time one devotes himself to leave away the worries of everyday life. Also, if you have any health problems or taking certain medications it is advisable to always have on you a paper or a card with these details and a contact phone number to someone you care for. New helmets have this kind of signs inside so the only thing that you must do is fill in your details. Maybe you look a little too all this and believe and be unneeded, but ... nobody ever knows.
Attention to Mp3
It is one of the most important rules and applies to all sports. If, for example, you want to join a mountain bike marathon, your training should include many uphills and downhills... and many miles.
If you want to run a technical circuit should do intense interval training. Finally, depending on the sport, you need some training to cover the race distance. It is absurd to make the workout a distance Brevet e.g. 400km. The body burden of excessive and time hormone replacement enormous.
The evening bike is for some the only solution for athletic activity.
For others it is a matter of choice or because this time of the day work best, either because they are... Dark types. But in the summer, with high temperatures, the bike in the evening is almost one way because even for a few degrees drop in temperature, and even more so the lack of hot solar rays, make our efforts more enjoyable. But you should be very careful as you will definitely come across as cars. Take care, then, but clothes and shoes have reflective sections. Furthermore, using a head torch lights, or rear bike lights and front lights and some reflective wrist and ankle.
The bad times, fortunately rarely occur. The bike company (group) is admittedly a very fun and safe way to play sports one. But if you are loner or circumstances of your life (hours of work, schools, etc.) do not allow you to ride with your friends, you should always inform your home a face on where, when and how you intend to do bike. So there will always be someone who will know where to look if something urgent happen, either you (if delay) or to him if you need. Of course, the mobile phone can now communicate to anyone at any time. But it would be at least a little time one devotes himself to leave away the worries of everyday life. Also, if you have any health problems or taking certain medications it is advisable to always have on you a paper or a card with these details and a contact phone number to someone you care for. New helmets have this kind of signs inside so the only thing that you must do is fill in your details. Maybe you look a little too all this and believe and be unneeded, but ... nobody ever knows.
Prioritize
your safety even if a little bored. The
pleasurable effects of music on the bike is the subject of scientific study and
certainly most of you have already seen. Music
is a great company and according to the pace and intensity may be our
"raising" moments when we need an extra boost. Thus
the image of the cyclist with headphones and Mp3 is now very common.
However,
you should be especially careful as the ear headphones reduce your perception
and therefore the ability to react to an external danger. So
you may not hear a car horn or a warning for impending danger and suddenly find
yourself in a very uncomfortable position.
Priority
has your physical integrity and should not under any circumstances take it into
danger.