But if you can’t beat ‘em, as they say, join ‘em. Cycling is an amazing way to get in shape, and to stay in shape! And the benefits start showing almost immediately. So instead of letting the Tour de France discourage you, why not use the physical fitness of the cyclists as an inspiration, and introduce cycling to your summer workout routines?
Cycling is a great way to not only improve your conditioning this summer, but also to enhance your physique. Some of the best benefits you will see with cycling training are the body’s enhanced utilization of oxygen, increased muscular strength and power in the legs, improved ability to buffer lactic acid buildup, and decreased body-fat percentage.
From a strength standpoint, cycling is preferable to running as a cardiovascular workout, since you are constantly working against resistance. That said, there are some important things to consider when coming up with a summer cycling routine that will help you maximize your training.
One of the most important factors to consider when putting together your bike workout is variety. If you are doing the same workout day in and day out, your body is going to adapt to it very quickly and you will stop showing results. By changing it on a frequent basis, you will keep your body guessing as you work your muscles on a variety of levels at the same time.
At this point in the discussion, I could continue by suggesting some specific workout routines. There are some out there if you care to do a little research. My main objective in this column is the same today as it was the first day I started writing it—to get more of you riding a bike—for whatever reason, because it’s fun and because it’s good for you!
Another factor to consider regarding your summer cycling routine is rest. Rest is absolutely critical if you hope to see progress, because if you don’t allow recuperation to take place, each session will only tear down your muscle fibers.
Along with scheduling days off, take into account any cross-training activities you participate in, such as running, weightlifting or other sports. If those are highly demanding physically, you will again need to scale back slightly on the cycling workouts, so you do not overtrain.
And eating right is an essential component of any summer cycling routine. Be sure to factor in proper nutrition. If you will be cycling for an hour or more at a time, you will likely find that your performance will be better if you eat some carbohydrates either before the ride or part way through.
And with the heat of summertime, you must be hydrated. Even a slight amount of dehydration can cause you to feel fatigued and to become dizzy. This can also make a drastic impact on how effectively your muscles function. On longer bike rides be sure to bring at least one water bottle filled with water and a second one filled with water or an electrolyte-balancing solution that will replenish your water stores as well as your potassium and sodium levels (for those who sweat a great deal during their workouts, an electrolyte solution is preferable).
If you are looking for a new challenge to take on this summer, give cycling a try. There are many benefits, and it is a great way to push your body past any plateaus you may be experiencing. Just ensure that you approach your bike training in a smart way in order to reap the greatest rewards from the time you are cycling.
