Cycling requires a lot of dedication, but there are also other factors that affect performance and success. From climbing advice and remaining motivated while training to being physically fit and mentally prepared, these professional training ideas can help you become a fitter, quicker, and better cyclist.
You have no right or wrong answers to many of the questions you have, but if you are quick to take in information and form your own opinions then you will be able to beat the competition. For a simple start, here are 10 essential training tips for cycling in the UK:
- Set Up Your Bicycle
Attempting to ride a bicycle that has been improperly set up is equivalent to taking two steps forward and one step back. As everyone’s calves, arms, and torso are different, it is also important to get the saddle, stem, and handlebar positions adjusted by a bicycle specialist so that the bike is designed to suit your body.
- Invest In A Good Bike Kit
- Cycling Shorts – Riding shorts that are seamless and chafe-free won’t necessarily make your ride more enjoyable, but they will avoid soreness from repeated rubbing and should be a staple in your cycling wardrobe.
- Bike Helmet – In any form of crash, a biker is likely to receive an injury, so safeguarding your head must be your primary priority. Modern bike helmets are light and quite well-ventilated. During an accident, they may prove life-saving.
- Basic Tools — A puncture repair kit, tyre levers, a spare inner tube, and a pump or inflator can get you back on the road. All you need to know is how to change a tyre and mend a puncture and you’re all set.
- Climb Stronger
A great way to get stronger on hills is by strength and endurance training. Hill training can be mixed up by focusing on both long and short steep ones. Start adding more climbing into your rides as you improve.
- Descend Faster
As you descend, always cover your brakes and don’t apply too much pressure to the front brake. If the road is closed, use the entire width of the road, then cut the inside corner and go wide again, trying not to lose too much speed.
- Ride Harder For A Longer Period
Try increasing your long rides if you’re coping with your current pace. You can add more intensity when you get comfortable with a certain distance. If you are finding it difficult to keep up with the pace, try doing smaller loops.
- Improve Your Bike Handling
In cyclocross, you must learn to feel the bike sliding beneath you, whether in sand or mud, wet or dry. If you can ride a cyclocross bike in a race without crashing, riding your bike on the road should be much easier.
- Ride Safely With A Group
Accidents happen when people are distracted, so keep your eyes on the road ahead, even if you’re talking to the person next to you. You don’t have to keep your eyes open when riding your bike. If you can, try to get ahead of the pack. If an impediment is approaching, this will give you greater notice. If a barrier or hazard is likely to affect the group, make sure that you yell or call it out.
- Be Mentally Prepared
You can mentally prepare yourself by planning out the route and outlining the safety protocols that you will be taking. Prepare a substantial breakfast to start your day. It is extremely beneficial for your mental health. Take in the surroundings, focus on your breathing or pedalling technique, or keep a still body posture – all of these things will help you become a better climber while also speeding up the climb.
- Get Enough Nutrition
Before going cycling, have a great meal. Have a bowl of cereal or porridge. Keep a full water bottle as well because the more dehydrated you are, the more uncomfortable you will feel when cycling.
- Recover Properly
The importance of rest cannot be overstated. Ideally, you’d like to train the following day fresh and ready to work. Making sure you’ve obtained your nutritional needs is also very vital. Choose nutritionally rich foods.
Trying to lose some pounds to manage diabetes, high blood pressure, high cholesterol, or even heart disease? Adding cycling to your cardio routine will strengthen your heart. It has its own set of benefits that you will gain throughout your training. No matter where you go, whether to the store, school, the park, or work, cycling is easy to fit into your daily routine.