Improve your physical capabilities thanks to fitness biking! Here are our best recommendations and tips:
- Safety First!
Before your training, check the condition of your equipment. Install rear view mirrors. Be aware of the weather forecast. Carry a cell phone and your ID. Bring food and water. Ride with your friends, if something happen someone will save you.
Always wear a helmet and sports glasses. Ride in a straight line and at safe speed. Be careful when you are riding your bike, stay focused. An accident can happen very quickly.
Stay visible at all time, use lights on your bike. Use also your bell to indicate your position. Be careful when changing lines or when you want to override, look before you turn. Also be careful when someone passes you, keep your distance.
Don’t get distracted. Do not wear earphones to hear music. If you want to listen music, choose a small bluetooth speaker that you can attach on your bike.
Keep your fingers on the brakes in case of emergency. Use the rear brake and front brake always together at the same time. Always look ahead. Do not use your phone, stay focused on your physical effort.
Drive in the same direction as other vehicles. Obey all the laws of the circulation. Keep your both hands on the handlebars. Pay attention to other drivers, and pedestrians.
- The cycling diet
Eat more protein, free sugars and carbohydrates! Consume the right amount of calories for your body. When you are cycling you burn a lot of calories. Be sure to eat enough! Eat several small portion meal through the day. And avoid processed food. Eat good vitamins (Omega 3 and 6) and minerals (calcium, iron, zinc) to power up your body throughout the day. Drink enough water! Your body is made of 75% water so you must drink a lot to stay in good shape.
Eat 90 minutes before you go biking, let your stomach digest. Energy bars and drinks are good during the efforts. For long rides we recommend you to eat more before and during the session.
After your ride, we recommend you to eat and drink. The first 20 minutes after the efforts are really important. This is the best time to eat. Do not eat to quickly and eat small portions but with high protein and calories.
- Training sessions
Regular training allows your body to adapt and be in better shape. With the bike you will work every muscle in your body. To continue to progress, you must continually increase the difficulty of the exercises. You should either go further, or faster.
It should be known also that more frequent and short workouts are more effective than long sessions. So gradually you improve your fitness and you will then be able to do more without being exhausted. We recommend doing several daily workouts throughout the week. For example 1 training per day from 30 to 45 minutes.
Long sessions at a moderate pace are done to improve your physical endurance. You can also train on more steep terrain from 30 minutes to 1 hour, with alternating session with fast speed and moderate speed. This will strengthen up your muscles and will brought you more power for next training sessions. Intensive cycling training for 30 minutes is the final step! With intensive training session you will gain more muscles and develop new biking capabilities. Keep riding your bike daily and you will see the results! If you want to go further you can also sign up for bike competitions or book an intensive cycling course.
Sleep is one of the most important part in recovery. Sleep enough, eight or nine hours per night. Do not watch screens at night, the light of the screens prevents you from falling asleep naturally, moreover, it damages the retina. Avoid also large meals near bedtime, digestion is more difficult with big meals. The harder it is, the more your body works. To sleep well we recommend eating small portions. You can take also several naps for 20 minutes throughout the day, naps are really good for your brain. It helps you to recover faster. For your wake, we advise you to wake up gently with a luminotherapy alarm clock. Light therapy helps your body and relaxes your mind. Having this type of awakening allows you to wake up in a softer way and be more relaxed during your training.
You can also relieve stress, with a massage or with Yoga and meditation. Active recovery is good for your body, you can do small exercises during the day to relax your muscles. Don’t forget to warm up well before and after the sport this is very important!
Try Fitness Biking with us! Book your Road Bike now on our website: Click here!
56 W 56th St, New York, NY 10019
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