Cycling Training Schedule – Your Road To Success In Cycling Races

In recent times, big cycling events have inspired many people to participate in local, national or international cycling races. Integral to participation is preparation for participation i.e. getting adequate and appropriate training. However, before going for any training program, it is advisable to consult a medical practitioner. Training depends very much on your age, fitness and your past cycling experience. Similarly, things like equipment training and food play a vital role in defining the cycling training schedule.

When you are all set to take your cycle on the open road ahead have a clear idea of your aim in your mind - the distance, mileage and the duration in which you have to cover your run. Below tips can be followed to have a successful cycling training schedule.

If you are a beginner, start with 5-10 miles. In the beginning stage, you should develop the speed RPM (this is the rate at which your leg rotate) which improves your aerobic capacity with which you are not stressed much when exercising. To develop your cycling skills choose the gear that makes you comfortable. Try keeping steady RPM of 60-70 as this will help when you become cycling fit while also increasing your stamina. In due course of time, you will notice that you can push harder gears while maintaining the same RPM. After this the next step is mileage. Follow a ride for a month, 15-20 miles, 3 times a week and then you will notice a confidence. Continue riding the same way for some more weeks.

A very important consideration to be given while planning your cycling training schedule is factoring adequate time for rest and recovery. If proper rest is not given to the body, it can give birth to various problems like back pain, mental pressure etc.

Make sure that your bike is of the size which suits your body.

Regularly do some weight lifting training to strength your upper body.

Gradually increase your mileage, not more that 10 percent at a time.

You should be flexible. Being flexible means that when your body is not in a condition to perform, do not force yourself to do it as it may harm your body and the results might take you far away from any cycling championship.

You should follow healthy dietary instructions. Drink 2-3 liters water and take at least 500 gm carbohydrates per day.

Tapering your mileage is the most important aspect of cycling training schedule. Tapering means to reduce the time that you are giving for training 1-2 weeks before the targeted cycling race. Take plenty of sleep so that you are fresh on the day race is scheduled.

To conclude, the basic aim behind designing the training program is to gradually build up your stamina and endurance. If you have prepared yourself well, no one can stop you in achieving your goal. Just follow this cycling training schedule and you will be on the path of success.

< Back To Cycling Next Previous