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Posts Tagged ‘cycling’

Essentially the most basic of cycling training programs for boosting your cycling endurance is riding over rather long distances regularly and consistently. This cycling training program aims at building your muscles’ strength and improving your cardiovascular system so that you have better oxygen uptake, body recovery and to build-up your leg muscles power. In this article, you will gain knowledge of a cycling training plan that will aid you to boost your cycling endurance.

I have split this cycling training program into five steps for better mastering. Listed here are the 5 steps;

1. Ascertain your target distance.

If your reason for training is so as to be competitive in a long distance cycling race, then your target distance is the distance of your race. Therefore whatever your reason, determine an average distance of how far you would want to ride.

2. Select a route that is almost like your bicycling route.

If the route you are practicing for is hilly at some parts and level in other areas, then simply look for identical routes and exercise in such routes. This should help you to adapt easily when you go and ride in that particular cycling route.

3. Ride a 3rd or a half of the distance.

To start your cycling training, begin by riding a percentage of your total target distance. That means that you should ride for example, 1/2 or 1/3 of the total distance you are aiming towards. You must do this so as to build up your cycling endurance with ease. Ride over this distance at a consistent pace, not necessarily at a high speed, but at a pace you can maintain almost always.

4. Practice this cycling training program every week.

You should then repeat this cycling exercise every week. As you repeat this cycling exercise, you ought to aim to increase the distance you cover each week by a little margin, as you improve to your target distance. This can be done by increasing the distance simply by, for instance, 5% your target distance week after week.

5. Lower your cycling distance and intensity from time to time.

After every 4 – 5 weeks of exercising, decrease the distance and intensity you ride in order to avoid burnout as well as to let your entire body recuperate.

Among the things you should remember is that, you should not over do any cycling exercise. If you think a cycling training program is just too strenuous, just simply decrease its intensity, by for instance decreasing the distance covered or perhaps the interval time. Ensure that you are at ease with whatever cycling training plans you follow.

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Why do you want to read about a particular cycling shorts review? Well, the answer is simple. There is only one reason. They are not cheap.

Other than a pair of cycling shoes or jersey, you have to get your hands on any cycling shorts review. If you are an experienced bicyclist, you will know that every pro cyclists wears a decent pair of cycling shorts. There are many benefits and advantages for wearing such a short.

Benefits

Increase your cycling performance immediately

If you think that you can simply wear any tight pants or shorts and cycle your way, you are dead wrong! A proper biking short is made from either special synthetic or natural materials. For the former, you have the Lycra (or spandex). For the latter, you have the wool material. Both spandex and wool can stretch and can be made into bib (shorts with suspenders).

Due to these special materials, you can pedal much more efficiently because wind drag is reduced significantly; as much as 60%.

The maximum comfort advantage

When you go cycling without a proper cycling short, you are just asking for blisters and bruises. Cyclists call this chafing. So, if you have done your homework and you have read the right cycling shorts review, this chafing problem should not happen to you. You will only feel comfortable.

Ride for hours

Remember that you don’t have the chafing problem anymore? This is the main reason why cyclists can cycle endlessly without having pains in their groin area. There is a special pad called the chamois that resides inside the shorts. The pad serves as a cushion for your groin. Depending on brands or models, it could be made from gel or foam.

Attractive design

Tell me one thing that you can remember about any major cycling events. Think about Tour de France… If you can recall one thing, it would be the striking colors of the short design. Even for recreational cyclists, you can still buy shorts with attractive designs, just like the professionals.

Respect the sport

A lot of people don’t know about this factor when you ask them. Well, you have to pay your respects to your bicycle that you are riding by wearing proper bike shorts. Can you imagine yourself riding an expensive road bike and wearing a pair of home cotton pants? The point is, if you want to cycle, cycle the right way. You have to wear a pair of cycling shorts.

When you read the proper cycling shorts review, you will know how to choose the best cycling shorts.

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Defensive cycling is all about staying safe while you are on the road, enabling you to enjoy the benefits of cycling. And the benefits are enormous. Here’s some of the health benefits associated with getting on your bike. You will feel and look better.

This is a fact. As you pump away the miles on the road, your heart is beating faster and getting stronger, blood is pumping around your system sending oxygen to places it hasn’t visited for years. Your breathing will improve as your lung capacity increases. Regular cycling reduces the risk of serious conditions such as heart disease, diabetes, high blood pressure to name a few.

A recent calculation suggests that cyclist who just ride a regular short distance can reduce their risk of heart disease by 22%. Helps to keep your weight under control. There’s no doubt that cycling is a great way to help control your weight. While you’re peddling away, enjoying the fresh air and sights that you never noticed while sat in your car, you are burning energy and fat.

A short bike ride to work of around 15 minutes will burn off the equivalent of 11lbs of fat in a year. I’m talking about a short ride to work here. You then add to this more leisure and training cycling over the week and think about how this will transform your body. The government’s health advisors recommend that we all do 30 minutes of exercise five times a week. Just by cycling to work, you will achieve this. I’ve been cycling for over thirty years and considered my daily cycle to and from work as just a commute

. I was happy to hear I’m actually exercising and surpassing government health advice. Cycling makes you happy. What! It’s true that cycling can improve your mood. You can pump away all your frustrations and pent up anger on the road rather than keeping them festering inside. We all have bad days at work.

There’s been plenty of times that I’ve left work feeling fed-up but by the time I’ve arrived home, my mood has changed completely. I’ve left all my frustrations on the road behind me. Regular cycling will help maintain your strength and co-ordination. This is a major benefit, as we get older.

Staying fit will help to keep your co-ordination finely tuned, reducing your risk of falling and injuring yourself if you do fall. A study by the department of transport concluded that even a little cycling improves fitness significantly. The study found that aerobic fitness was boosted by 11% after just 6 weeks of moderate cycling. That’s cycling a short distance four times a week, increase the distance and the fitness level increases.

For example cycle to and from work, five time a week at a distance of 4 miles each way and the fitness benefits increase to 17%. And here’s another amazing statistic from the same study. People who haven’t exercised for years and start cycling move from the third of the population who are least fit to the fittest half of the population within months! Improve your leg strength. This is more important than you realise. Strong legs are the basis of all our mobility.

Try getting out of a chair when you have a bad leg. Keeping your legs strong will increase your mobility and reduce the risk of falls. What about traffic fumes? I hear you say. Well unbelievably, and studies prove this. Pedestrians and cyclists absorb less traffic fumes than motorists do.

Think about it and the logic begins to unravel. When I take my wife to work sometimes. I have to sit in traffic under a tunnel for about 10 to 15 minutes. While I’m sitting there absorbing all those fumes I think to myself, if I was on my bike, I could by-pass the tunnel and avoid all the fumes. Anyone can cycle. It’s an exercise that you can tailor to your fitness level. If you are fit and have exercised for years, you can get on a bike and go for a training run for 30 miles hard cycling.

Find a nice quiet road and just go for it. I do this regularly and love it. Just the road and me.  I cycle on routes that take me on back roads avoiding traffic. If you’re just starting to get yourself fit after years of inactivity then you can do some gentle rides until your fitness level builds up. What makes cycling so attractive is that it’s so easy to start and fit into our lifestyle.

Many people don’t like the gym; don’t want the hassle of going through a boring routine, waiting to get onto exercise machines and everything else the gym involves. Cycling is by far the fastest and most enjoyable way to fitness.

I know I’m biased but I believe it’s true and the evidence backs me up. There are no age barriers to cycling but people who have not done any exercise for years or suffer from health problems should always check with their doctor before embarking on any training program.

I have been an avid cyclist since my days on my first tricycle (with the stabalizers) and have through the years been in and out of love with cycling depending on what has been happening in my life. I have even been through the “serious” time of joining a local club and buying all the ‘garish’ coloured outfits and even the cycling shoes – then going on the outings with the semi professionals and becoming totally disheartened by it all. The money I have spent on cycles over the years has been sometimes outrageous and something I feel that I could never do again. How wrong could I be – as I have become hooked again and started to ‘train’ myself up properly this time.

Let me first be honest and say, there is no magic bullet or pill you can take to turn yourself into a professional cycling machine. Sure, you could take some sort of illegal performance enhancing drug and see some good improvement quickly. However, you still need to get the fundamentals right to see improvement from that. There are several key ingredients that work in synergy and can provide exponential improvement. In other words, when things work together the affects are multiplied so the increases are greater. One of the most important ingredients to performing well on the bike is choosing – what riding you do and when. Most people do not get the foundations right and when they try to build their training up, the walls come crashing down around them. You really have got to think of your body like an engine. There are certain systems in your body that need to be trained first before you jump in and try to get other systems working.

A good analogy is to imagine you want to build a fast race engine for a car. Before you would begin bolting on parts that make the engine go fast, you need to work on the existing block to make sure it is strong enough to handle the horsepower.  Once you know that this foundation is solid then you can bolt in a nice cam, a big carb and a turbo knowing that the rest of the engine can handle it. If you made a choice to bolt a turbo and go fast parts on a standard engine that was not correctly prepared, you couldn’t expect it to go as fast as it potentially should. Even worse, it is likely to break down and damage the engine when pushed hard. Cycling is very similar in that you must ensure you are timing the type of training you are doing correctly to see maximum results.

There is an almost endless array of different training sessions you could select to do on any given day. The question is “which one is going to give me maximum bang for my bucks so to speak”?. In other words, if you have certain objectives that you are trying to achieve (for example, building strength), what session is going to yield the best results for the time you invest?.  This is where experience comes into play. Any number of sessions might “theoretically” work. It is only when you try them in practice do you discover what produces the best results. Many people love cycling but do not have as much time as they would  like to ride their bike. This means that they want to maximize the gains they can achieve on each ride.

When you are out cycling who is going to pay the bills if you are out on your bike all day?. That is why you should be applying the great principle named after a famous 18th century Italian economist to your cycling. It is called the Pareto principle. It is also known as the law of the vital few. The principle states that the majority of effects come from the minority of causes. To put it in more simple terms, this means that the majority of improvements that most people see in their cycling performance for example, originate from just a few of the things that they are doing right. So if you are riding 10 hours a week, it is likely that only 2-3 of those hours are bringing the majority of your improvement.  Which of course should make you think “why don’t I do more of the hours that are bringing the majority of improvement and fewer of the hours that don’t do much at all”?.

By joining the unique “My Cycling” program you will have access to their indepth major areas concentrating on:

Beginners training program

This is their 8 week beginners program to help you go from zero to hero as quickly and as painlessly as possible.

Traditional training programs

These are their traditional 13 week programs focusing on developing maximum form. They have got several options depending on available training time.

Rapid results training programs

If you need to get fit fast, these are their 4 week intensive programs. Designed for maximum results in minimum time.

Secret pro sessions

They let the cat out of the bag with their secret professional sessions. These include 6 x climbing and 9 x sprint sessions.

Specific focus training programs

They have several programs targeting specific training outcomes. Including climbing and sprinting options, as well as a century program.

Resources and video guidance

Specific articles and video guidance on all areas of cycling. These include techniques, tactics as well as stretching and core strength.

Access to real expert help

They are also there to help you. While this is not a one-on-one service, they do have a team of highly skilled experts including ex-professional cyclists on hand to assist.

Cycling training does not need to be as complex as most people make out. If you have ever bought a cycling training book you will see just how convoluted and unnecessarily complicated they are. You practically need a science degree to follow them. Your cycling training does not need to be that complex. Should you find yourself on the inner circle of the professional peloton, you will find that most professional cyclists training regimes are not anywhere near as complicated as those programs. If you can’t understand what you are supposed to be doing, how on earth can you be expected to fully trust that what you are doing is going to work?. This is where your mind and body meet. Even if you follow it to the letter, if you do not believe in what you are doing, your mind will not support your body and you will not see the maximum results. In contrast, when applying the My Cycling program elements you understand what you are supposed to be doing on the bike and fully trust that it is going to generate positive results, you will do everything without reservation. You will work the sessions harder and keep motivated throughout the whole process.

Have you ever noticed how champion sports people often make the comment, “I am just really enjoying my sport at the moment” just after they have won a big event?. It is not surprising. When you are enjoying what you are doing, your mind is supporting your body and your central nervous system is more responsive to deliver what your body needs. In the same way, when you are enjoying what you are doing, you are more motivated and more energized and you complete the tasks with increased enthusiasm. It is only natural that you will find yourself getting better results.

By joining the unique ‘My Cycling’ program you will have unlimited access to the following benefits:

Powerful unique training programs for time poor people. From the beginner right through to the racing cyclist. Advise and resources created by professional and ex-professional cyclists alike to ensure that you are given the RIGHT information first time. An online training log that will help you keep track of your riding and help keep you motivated to keep improving. Whether you are a beginner or a long time campaigner, they have got the correct unique training and resources you need.

Remember if you are dreading getting on the bike because you can’t stand the thought of the training you have got to do, you will never be able to experience the benefits that these principles bring. This aspect to performance is often ignored. However, it is fundamental to seeing your cycling success and the unique My Cycling program will prove it to you.

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If health is your object and you want a high strength exercise-there is no need so stop if the weather is bad. Indoor cycling can give you just what you want rain or shine and can be done alone or in groups. Cycling has several health benefits. It strengthens the muscles of your lower body, increases your stamina, improves blood circulation and gives your fitness that much needed boost.

Indoor cycling, a relatively recent concept, aims to capture all of the benefits of cycling without making you have to be outside in the weather. Especially in parts of the country where inclement weather can cause problems for fitness buffs part of the year, indoor cycling is your solution. So how exactly does indoor cycling work?

Basically, indoor cycling is done on special exercise bikes, which, while staying stationary, let you to execute all the actions of a normal biker.

In an indoor cycling class, you will typically find dozens of such bikes together. The exercise is different from others of its class in that you do it in groups. As such, not only does it reduce the monotony that is generally associated with indoor exercises, it actually ends up being quite enjoyable too.

The standout feature of indoor cycling is the fact that even though it can be done as a group activity, it is a heterogeneous one. What this means is that you may be working out in a group but you set your own goals and try and achieve them. You are not needed to go with your group in terms of exercise targets and this means that groups can be formed of people of unlike ages and unlike fitness levels.

You may be wondering how the different target levels are measured in exercise like cycling done indoors. The primary measure, in case of indoor cycling, is the heart rate. At the outset, every person performing the exercise must have a target heart rate which he intends to achieve. The resistance levels of the cycles and the term and intensity of the exercise is designed based on what is necessary to achieve the target heart rate. Sometimes, mostly in the absence of a heart beat monitor, a Relative Perceived Exertion scale, numbering up to 20, can be employed by your trainer. While a 6 on this scale suggests little or no exertion, a 20 suggests that you are exerting yourself to the maximum.

In most cases, a trainer is required to be present during a session of indoor cycling. Since it is a group activity, the trainer usually leads the group when it comes to cycling. The trainer also evaluates whether individuals are achieving their desired exertion levels and can ramp up or cool down the resistances on their cycles according to that. Additionally, a lot of people often take the wrong posture while indoor cycling, a problem that can lead to injury and other related issues. The trainer is responsible to direct you on how best to sit on an exercise cycle throughout the cycling session so that you can gain maximum benefit out of this unique kind of exercise without causing yourself damage.

Indoor cycling can also be done in the privacy of your home on an individual basis. Several folks will opt for this as a pick especially when the gym is too cost prohibitive or they have small time. Either way cycling indoors can provide a great workout and help a person achieve their personal fitness goals rain or shine.

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Watch Cyclo Cross Race Live Streaming ASO UCI Cycling Online Coverage HD Video Direct On PC TV

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Watch Cyclo Cross Race Live Streaming ASO UCI Cycling Online Coverage HD Video Direct On PC TV

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ASO/UCI Cycling European Union The main Cycling league is called the Pro Tour. (also ASO events included yet, lol:P) Cyclo Cross Race Welcome to watch here ASO/UCI Cycling -Cyclo Cross Race live Streaming on PC. You can enjoy this match on your PC, So why you miss this exciting match? Just follow live TV link and start watching with 100% HD quality…

Watch Cyclo Cross Race Live Streaming ASO UCI Cycling Online Coverage HD Video Direct On PC TV

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ASO/UCI Cycling European Union The main Cycling league is called the Pro Tour. (also ASO events included yet, lol:P) Cyclo Cross Race Welcome to watch here ASO/UCI Cycling -Cyclo Cross Race live Streaming on PC. You can enjoy this match on your PC, So why you miss this exciting match? Just follow live TV link and start watching with 100% HD quality…

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ASO/UCI Cycling European Union The main Cycling league is called the Pro Tour. (also ASO events included yet, lol:P) Cyclo Cross Race Welcome to watch here ASO/UCI Cycling -Cyclo Cross Race live Streaming on PC. You can enjoy this match on your PC, So why you miss this exciting match? Just follow live TV link and start watching with 100% HD quality…

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Vietnam is beyond doubt, one of the best places in the world to be spend your vacation in. If you are planning to visit some really beautiful place for your vacations, then nothing can be better than a vacation to Vietnam. Vietnam is a place that is much loved by adventure lovers especially for its best cycling tours. The land of Vietnam can be best explored through cycling trips as it takes the visitor to the core of the land.

There are several very good tour operators who conduct some of the best cycling tours in Vietnam. These tours include cycling, boating, visits to several cottage industries, fruit gardens, floating markets and the homes of the local people. The very activity of cycling along the places in Vietnam gives the tourist a different kind of zeal to explore the nature in a better manner.

Cycling tours in Vietnam
If you are one of those people who are always craving for adventure and fun, then Vietnam is the place for you to be during your vacations. Vietnam cycling tours offers the best of the thrills and an adventurous experience. A conductive cycling tour can be well availed by contacting the various cycling tour operators that are easily available based on your needs and requirements. The varied terrains and the topography of Vietnam are the basic reasons why cycling is so popular and full of thrills.

The cycling tour programs vary in levels of difficulty in Vietnam. They are designed in that way in order to make this activity popular and exciting for everyone. There are certain people who like cycling but are not confident with slopes, while some people prefer to indulge in hilly cycling. So, the difficulty levels are basically devised for the enjoyment of all the people as people can pick up their cycling tours according to their comfort and confidence level.

Nature of these cycling programs
There are various kinds of cycling programs that include:
-cycling programs concentrating on nature, forest life and bird life
-  cycling programs for exploring the interiors of the beautiful land along with its mesmerizing landscapes
- Cycling programs to observe the great coral reefs, grottos, caves and the hidden ponds.
These cycling sessions can be held anytime of the day and span up to a couple of hours per day. The duration of the cycling session is largely dependent on the physical condition, interests and the difficulty level of the tourist cyclists. Even if one is a novice, these excursions take ample care and security of the visitors and thereby instill a new confidence in their cycling skills along with bringing them closer to nature. These tours are accompanied by expert guides who guide and instruct the cyclists throughout the excursion.

If you have been charmed enough by these excursions and wish to explore the amazing land of Vietnam on a cycling tour, then you can easily browse through the internet and find these cycling tour service providers. You must keep in mind that the difficulty level should be chosen wisely and all the equipments necessary for cycling tour should be carried.

Cycling is commonly used means of a transport, and it is also a sport and a form of recreation. It is the usage of bicycles, and other cycles which are less used like unicycles, tricycles, and quadricycles.  Cycling is considered as the most energy efficient form of traveling. There are many countries where cycles are used a road transport.  The most salient feature of cycles includes no pollution, no noise and needs only less space for parking and riding. In this fast developing world, there are many who have passion for this wonderful vehicle. Some countries have given priorities for motorized traffics.

Cycling has many benefits. It helps to reduce chronic heart diseases, obesity, tomes muscles, improves respiratory health, enhance stamina, less chance for diabetics, heart attacks and strokes.  It is a good idea to start cycling from the childhood. This helps to develop self confidence in a child and improves the growth. Cycling is suitable for all ages ranging from childhood to older people. Another salient feature of cycling is that it is one of the safest ways of transport. It is very safe for not only the riders but also for other travelers.  Cycling helps you to enjoy the picturesque parts of the country without harming the environment.

In a health report it was found that cycling improves your mood. It will give you positive attitude and feel happier. According to a survey conducted by Department of Transport small amount of cycling helps you to gain fitness than other regular exercises. It also gives you more strength and coordination. To start cycling there is no need of any homework, if you are a new cyclist then ride for a few miles first and then make it more. It is better to put helmets while cycling. It is safer and will not get any head injuries.

There are training tips to improve the fastness of cycling. If you are a beginner and want to ride fast then go through the training tips. One of the best ways to improve speed is to structure cycling. Right structure will helps you to improve fast.

Nowadays there are many products that are used for cycling. They include shoes, helmets, bike lights, bike computers, bike hydration, bike trainers, bike pumps, cycling jackets, cycling gloves, cycling tights and pants, tire, tubes and wheels, bike tools, bike pedal, bike seats, etc. there are specially designed shoes for cycling purpose. It is useful to transfer pressure to the pedals. Every cyclist is recommended to wear cycling shoes for cycling. This improves your confidence and skills.

There are many publications which give you essential news and information regarding cycling. If you are a cyclist, a beginner or an experienced, then it is a must to read any of the publications to improve your knowledge and skills. Cycling is the best way to maintain your health and gives peace of mind.

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