Whether you are a beginner or a professional cyclist, you would surely know that cycling is a time-consuming sport. It is an outdoor sport.
You need as much time as much space to train for it. You need to train regularly and often train it hard to meet your goals, which include, but are not limited to, strength and endurance.
You need to be creative and smart about finding time to train for cycling. It is even harder if you are working.
While you would have a full weekend at your disposal to train, over the week, it would take you a lot of smart thinking to find even smaller amount of time to fulfill your training requirement.
When not cycling, you can work on your home fitness equipment to compensate for your lack of time.
Here we can show you how to go about your training for cycling over working week, when you have little to no time for it.
1) Train, even a little, and do it regularly
You just can’t ignore the importance of consistency in training for cycling. It is even reflected in the tone and attitude of the sport itself. You can’t stay along with other cyclists if you stop or take long breathers. You have to keep it up at a consistent pace, even slower, to reach your finish line with others.
While working over week you have scarcity of time.It is must then you utilize that timewisely and consistently.
Your body adapts to your workout routine. First, it becomes used to it, and then expands its potential to meet highertraining and development goals. You should make your body habitual to your workout routine. When you train regularly your body respondsto it every time you do it.
2) Train small, but do it over and over again
When you do not have a proper time or longer slots available to you for training, do it in smaller slots. Evenings, morning and even lunch breaks, make use of all time that you can get in between your busy schedule.
Fifteen minutes, ten minutes or even five minutes, every little time counts inyour training. You should make most of it.
Even when you can’t allocate any time for your training, cycling to your workplace and back home is as crucial as your proper training.
It is crucial for you to train repeatedly, over and over again. Your body responds to it every time you do it. Your muscles build on strength from its previous level and then prepare for longer endurance.
Training in smaller time slots sometimes is even more effective. Your body is able to maintain desirable hydration and energy levels. You do not get tired. Your body stays fresh and agile for a longer time. It adapts to all training spans effectively.
3) Cycle to anywhere and everywhere you go
Make cycling a part and parcel of your daily routine movement. For example, instead of using any other transport mean to your workplace, your uni or any other place that it takes you to, cycle to everywhere you go and wherever you go. Live and breathe cycling.
You might not notice it, but every paddle counts and contributes towards your muscles strengthening and development. You would be training in ignorance. It is like reading of a book without looking into a dictionary for meanings of words you do not understand. As you learn through ignorance, you train in ignorance.
All that you might think or ignore as a little, counts as much in your training for cycling as much what you do it at purpose, in a properly allocated time and space. So, whenever you have a time, little or more than enough, make most of it by training and training it by cycling to everywhere.
4) Off-bike training and routine
You should package your off-bike routine with on-cycle training. You can use your home fitness equipment for building your body energy and muscles. A walk on your treadmill and most importantly cycling on a standstill or fix bike, helps as much in your training as cycling outdoor.
When you do not have your bike at your disposal, you should walk, jog or run. Your legs are strengthened by all these and other acts and exercises. They support and improve your cardio health, which stands as a pillar to your actual cycle training.
Doing off-cycle training to increase strength and endurance of your legs’ muscles can make you ready for tougher and longer cycle rides. Yourlegs strength is key to your steady and sustainable tough cycling events. Work on your legs muscles whenever you find a time and have an equipment available to you.
5) Train in tougher conditions and areas
Challenge your energy and strength by cycling in tougher and hilly areas. It helps you build your energy and fitness quicker than cycling in smooth and even-ride places. It is very effective approach to meet your higher training goals in the lack of time and space.
If you train for 15 minutes on a plain place or an even road, riding towards higher slopes and hills even for 5 minutes is more than enough. It tests and challenge your legs’ muscles too. Your body prepares to face tougher challenge and expands its potential to meet that requirement effectively.
6) Eating and rest
It is essential you eat properly and take out some time to rest while you train for cycling. Training without giving a proper rest to your body, kills your existing energy and motivation. Allow your body muscles regular breathers in between your training schedule, so they are relaxed and toned down before becoming ready for next workout.
Eating a healthy food is equally important when you train and even when you don’t. Your body sustains energy and builds on quality of your food, intake of food and on frequency of eating. Have little but quality food.
Consume as much as your body can digest. Chew properly while eating so your body is able to digest what you eat effectively and thoroughly. When your body is able to digest food properly it multiplies nutritional benefits. Otherwise, it proves counter-productive to your training and body development process. You can even become sick and tired.
You can even check out sites like Supplement Lexicon for supplementation and nutritional benefits of food that you consume to ensure you eat enough nutrient-rich foods.
Also do not stuff food at one time, but take it in smaller amounts and in more intervals. It supports your digestion system. Your body adapts and responds to your eating habit and routine. So be conscious of what you eat and how you eat it. Make it a part of your training routine.
Do not train immediately after a meal. You may consume short-term energy focused fruits such as bananas while training, but allow at least a half hour before and after training to your regular meals.
Your water intake is the most important aspect to your training for cycling and cycling itself. Increase your water take as you train and cycle. It keeps your body hydrated and fresh. When you train or cycle you dehydrate. Your body loses energy quickly. To maintain a proper level of energy, you should drink water regularly.
Sophie is a professional cyclist. He organizes training sessions for young and aspiring cyclists. She is currently associated with Xn8 Sports who specialize in designing, manufacturing and selling Boxing, MMA & Fitness gear and accessories.