In order to increase the resistance to pedal, it is necessary to create an effective exercise routine and pay attention to your diet. Check out some tips that will help you face bigger challenges in cycling.
Those who maintain an active routine know that they constantly need to challenge themselves to keep evolving in their exercises. This happens because the body adapts to physical activity, creating the need to overcome more and more limits.
To improve cycling time, climbing performance and agility, it is important to improve techniques and increase pedaling resistance through training that directly influences these points.
At this time, it is necessary to invest time in physical activities that complement cycling. That is, it is not enough just to pedal longer distances, use heavy gears and include more unstable terrain.
In addition to the legs, the hands, arms, chest and food need care, as they are also used in the activity.
4 workouts to increase your stamina
Check out some training and exercise tips below that will help you immediately evolve in cycling in a healthy way.
For those who practice cycling, the main benefit of pilates is the improvement of breathing, ensuring more pedaling time without needing to rest. In addition, pilates increases muscle resistance, acting positively in any training or physical activity.
It is a pleasant and balanced exercise, as it alternates moments of relaxation and effort with moderate repetitions, being a great option when creating resistance to pedal and also for a more relaxed workout, without exhausting effort.
In cycling , in addition to the legs, we use our arms, hands and neck a lot, which, on longer journeys, can be painful due to the position we are in when pedaling.
To take care of these regions and avoid this type of nuisance, bodybuilding exercises can be the solution.
Now, the right thing is to go to a gym or hire a personal trainer , telling him what your goals are. He will create a training routine with suitable exercises to strengthen the body and increase your performance on the bike.
3. Functional training
Functional workouts are those that include squats, push-ups, sea rope undulations, planks, among others.
These types of physical activity have levels ranging from beginner to advanced, making the functional ones very popular among those who want to start a healthy life and seek greater resistance.
You can use washers, shin guards and other complementary accessories to increase the load of the exercises. A nice perk is that they can be performed anywhere, from home to the park.
But, before starting, remember that the series must be short and repeated several times, according to the level of your physical condition.
4. Challenging rides
Of course, to increase your pace and overcome limitations in cycling, you will need to pedal hard. That means using a heavier gear, putting more hills into your ride, riding into the wind, and doing interval training.
One tip is to create an intense training routine. Separate 2 to 3 days a week to follow a script and repeat it for a certain time. For example, include on a list riding in heavy gear and against the wind on a windy day.
At another time, you can complete a route with more climbs, and the next one be an interval training, mixing periods of intense pedaling and low intensity.
Nobody better to know what challenges you when practicing cycling than yourself, so try to do activities that get out of your comfort zone little by little.
To have power during pedaling it is important to be properly fueled. Remember to eat three hours before competitions and training, eating carbohydrates, drinking plenty of water with your meals and having protein bars or carbohydrate gels to eat during longer rides as well.
Only take food and drinks that you have used before for the journey, it is important that you know what you are ingesting so that it does not harm your stomach.
A diet to provide resistance for pedaling should include:
- complex carbohydrates;
- greens and vegetables such as lettuce, spinach, carrots, potatoes and broccoli;
- fruits such as apples, bananas and oranges;
- flours and grains such as brown rice, soy and oats;
- fast foods like crackers, whole grain pasta and oatmeal bread.
By following all these tips and putting them into practice, you’ll soon start seeing results. But don’t overdo it, okay?
The increase in endurance is gradual, wanting to improve your skills too quickly can lead to injury and time off the bike.
Whenever possible, look for a specialized professional who can help with your training and nutrition, indicating what is best for your health.