| Whether you're looking to start doing short rides on | | | | away the toxins. By being active and moving even |
| lazy Sunday mornings, or gearing up for a mega race | | | | when you're all burnt out, you can speed up your |
| in a few months time, or even just hoping to use your | | | | recovery time and be back in the saddle to prepare |
| car less by biking to work, cycling can be as intense or | | | | for your next big race. |
| easy an experience as you want. If you're looking to | | | | Try out interval training. This doesn't have to be a |
| improve your cycling performance, however, then | | | | complex science filled with meticulously recorded times |
| there are a few basic things you can do that will | | | | and results. At heart, all interval training involves is riding |
| improve your power, endurance and speed. Follow | | | | above your sustainable max for a short duration of |
| these 4 tips to realize excellent improvements, and | | | | time, and then riding slower than that for awhile, and |
| watch as you not only ride better, but your health | | | | repeating. By forcing your body to exercise above |
| improves and your weight drops. | | | | your normal max for even a short duration period of |
| One of the best ways to improve performance is to | | | | time you force it to adapt and respond in a manner |
| improve intensity. Long, slow rides as a means of | | | | that it never would if you just cruised along all day. The |
| improvement are only going to work if you go | | | | benefits of interval training are awesome, and all you |
| hundreds of miles, and spend hours and hours doing | | | | need to do is the following: go all out for two minutes, |
| so. That method is known as the 'Miles Make | | | | and then go easy for two minutes. Do this for four or |
| Champions' method, and while it works, it takes | | | | five repetitions, and you should be set. |
| forever. So instead, ride hard. Do sprints or intervals, go | | | | Consistency is key. By training frequently, by hitting the |
| faster, so that you burn more calories, get faster, | | | | road at least a couple of times a week, your body |
| leaner and stronger. Remember, your body adjusts to | | | | learns to continue to adapt and grow. If you train less |
| the level of activity your demand from it. If you go | | | | than this, your body won't respond to a progressive |
| hard, your body will adapt. | | | | overload, and will rather see each training session as |
| Be smart about your workouts. Don't go back to back | | | | an isolated incident that it doesn't need to react to. By |
| with killer rides. After a mega-race, or a workout that | | | | being consistent, by training regularly and frequently, |
| has you totally beat, also don't sit on the couch and | | | | your body will adapt to that lifestyle, and you'll be able |
| wait for the fatigue to disappear. Instead, go for a | | | | to realize greater results than you otherwise would. |
| leisurely 30 minute spin around the neighborhood, | | | | What does that mean? Don't take weeks off. |
| allowing blood to flow into your muscles and wash | | | | |