Cycling Training is important for a number of reasons. While the summer months are the ideal time to train, winter months are often too cold to ride your bike. A training program must incorporate both high intensity sprints and endurance-type work. The average cyclist should perform four cycling sessions per week, but can add extra training sessions if they wish. Some cyclists can simulate gradients by using an indoor turbo machine. On flat terrain, the cadence should be in the eighty-five rpm range, and 70+ rpm on hills. Regardless of the cycling training regime, every ride should be followed by a five-minute cooldown to prevent overtraining.
Regular cycling training should include long rides, preferably twice a week, in order to build your endurance. These rides can range anywhere from one hour to two hours long, depending on your level of fitness. They should be long enough to train your body to use fuel efficiently. Taking advantage of these opportunities to explore new terrains or travel to new destinations is a great way to maximize your cycling training. So what should you include in your cycling training?
When you are training for an event, you need to increase your fluid intake. The volume of blood in your body decreases as you cycle, and sweating reduces it. This causes your heart to work harder to pump blood. So drink small amounts of water, or sports energy drinks, and make sure you are hydrated. It is important to check your urine colour, too. A pale straw colour indicates that you are well hydrated. A dark urine means that you need to increase your fluid intake.