| Bicycle to Fitness |
Cycling is an exercise powered primarily by the largest muscle in our body – Our Legs. Cycling involves you pushing down on the pedal to push you forward, this 360 degree range of motion while pedaling works the large muscles in your body namely, the hamstrings, hip flexors and quadriceps. As you pedal down the road the contraction and flexing of these muscles, demand an increased supply of oxygen. This is an aerobic activity which in turn leads to aerobic and cardiovascular conditioning. Before you Begin Before you start pedaling your way to fitness, set your training schedule. Do not be under the impression that you can manage a 50 kilometer trip on the first day of your training. Set a realistic goal – start with 4-5 days a week of cycling on level ground on gently rolling slopes. Keep to a cadence of 50-60 revolutions per minute (rpm) this should allow you to cycle moderately without straining.  Keep a Log Log your cycling regime in a training diary. It will give you a reference point of where you started and where you are today. Keep a note of particulars such as distance, time spent on the bike, heart rate and how you felt. As you train, you will see an increase in stamina resulting in you riding faster and harder, covering more distance. Seeing speeds and distances increase can be extremely motivating. Choosing a Bike For the best durability and responsiveness, look for a bike made from either aluminum or chrome molybdenum (A light steel alloy). The frame tubing should be butted, thicker at the joints than at the center – for greater strength and lighter weight. Look for a front wheel that has a quick release mechanism for easy removal. Make sure the rear gearing mechanism is corrosion resistant. Good brakes are necessary to control the speed of the bike and for abrupt halts. Choosing the Gadgets Many bikes today come fitted with a Cadence meter (A device which measures the revolutions per minute). A cadence meter is needed to monitor how hard you are pushing yourself – the higher the cadence, the faster you are pedal, resulting you going faster. The other gadget you need is a good heart rate monitor or HRM. The HRM tells you your heart rate. During the initial weeks you should pay attention to your heart rate at various levels of intensity. If you push harder your heart rate increases which might make you feel like you're putting out a great effort and will tire you faster. Whereas cycling at your optimum heart rate you're able to sustain that pace for a great distance. Cycling Program Tips Week 1 to Week 3 During the first few weeks of your cycling program, cycle on a terrain that ranges from level to gently rolling. Depending upon your fitness level you can ride for duration for 1-2 hours keeping to a cadence of about 50-60 revolutions per minute. Make sure you are not straining yourself, you should be breathing hard, but able to sustain a conversation. In week 1 train on alternate days and your endurance is built up, train 5 days in a week, riding 10 miles/day from Monday to Friday and 15-25miles/day on a level ground on Saturday. Week 3 to Week 4 As your fitness improves, and your endurance levels improve, increase your cadence to about 70 to 80 rpm. Focus on riding technique and start riding on inclined roads. Gradually add miles on your weekdays (Monday-Friday) training, and increase your Saturday training by about 3-5 miles. Make sure that you are not straining yourself. Week 5 and Above As you become stronger and better conditioned, try climbing long hills once or twice a week. Climb at an easy pace until you develop a feel for how much effort it takes to reach the top. Maintain a pedal cadence of about 85 to 95 rpm on the flats, and 65 to 75 on climbs. From week five onwards, aim for continuing to increase your Saturday mileage by 10 miles, and add a few miles of climbing to the Tuesday and Thursday rides. Start focusing on your riding technique. Instead of mashing down on the pedals, work on perfecting your riding technique so that you can pedal smoothly at a rapid cadence. Learn to alternate sitting and standing out of the saddle while maintaining a constant pedaling effort. Using brief periods of coasting can help you stay fresh and relaxed, but breaks in the rhythm can induce muscle stiffness and may break your rhythm. The next step would be to join a cycling group to get more training tips, start competing and experience riding with others.
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