Fitness Biking: How to eat? Nutrition for cycling!

  • The Cycling Diet

You want to improve your training and your physical conditions on a bike? It’s very good, but do not forget your diet too!

To stay in shape during your physical training, 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.

Keep in mind : EAT, DRINK, TRAIN, REST

Make sure to eat 90 minutes before your training session! Remember to let your stomach digest.

During your biking session, energy bars and drinks are good! For long rides we recommend you to eat more before and during the session.

After your ride, we recommend you to eat and drink a lot. The first 20 minutes after the efforts are really important. Do not eat to quickly and eat small portions but with high protein and calories to refuel your body.

Keep in mind to always eat fresh, carbohydrate snack, or high protein foods that also contain good minerals and vitamins. You can eat small portions throughout the day.

 

Remember also that the diet work with your mind. Stay focused during your training sessions and eat well before and after. You can also relax your mind with yoga and meditation. Yoga is also really good for digestion. Always think about your diet and your initial goal!

Fitness Biking: All our tips to be the best biker!

 

Unlimited Biking

Try Fitness Biking with us! Book your Road Bike now on our website: Click here!

56 W 56th St, New York, NY 10019
(212) 749-4444

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Fitness Biking: Track your biking training session with apps!

If you want to track your training, here are some mobile apps that will let you know your stats during your bike session:

  • Strava IOS / Android = FREE

Thank to this activity tracker, you can track your biking session. You are able to record routes, map your favorites bike trails and participate to challenges.

 

 

 

 

 

 

The app is very well done and is rated 4.5 out of 5. This is one of the best mobile apps for cycling. There is a Premium version called STRAVA Summit which costs $ 60 a year. With this premium version you have access to more statistics and features. The free version is still very interesting and already has a lot of stats. You can connect several connected objects to the app to have even more stats. The app is really easy to use and take only a few seconds to set up.

The app incorporate a GPS tracking system, you can also be connected to several accessories to adjust stats and analyzes of your body during the effort. You can save your bike training and share it with your friends or the app. You can take pictures too to share them directly.

The app is very complete and easy to start it is also note 4 out of 5. You have the opportunity to upgrade the app at any time and there are several options paid. The free version is very good but with the paid version you have more access to function and you have access to live logging so you can share your ride in real time with your friends. You also have the voice navigation system. The application is very basic and its design is a bit too simple.

Cyclemeter turns your device into a computer that tracks your workouts. Save your maps and trips from the app, and share your best performance online.

The app is easy to use and the design is its weak point. It is rated 3.8 out of 5. With the elite subscription you have access to more features like for example synchronize the apple watch and link the Strava app. The cost of the elite subscription costs $ 9.99. There is too much advertising without the paid subscription. The app is not very ergonomic but it is convenient for your bike rides.

Bike Computer allows you to track your bike trainings. You can then share them with a community of 100,000 cyclists.

The app is very easy to use and the design is its strong point. It is rated 4.2 out of 5. There are 2 different paying subscriptions that bring you several changes and features in addition. And there is no advertising!

Track and map every ride, get feedback and stats to improve your performance with this fitness app. Explore the best cycling routes, save and share your favorites, and get inspired to reach new cycling goals with a community of over 40 million athletes.

The app is pretty well made and easy to use. His strong point is his large membership in the sports community. It is rated 4.5 out of 5. Long to configure the app and its profile. There is advertising. 2 subscription options, $ 2.50 or $ 5.99 per month. The features are more numerous when switching to premium. You have access to heart rate analysis and live monitoring. The application is too complete we get lost a little!

  • Relive IOS / Android = FREE

Use Relive to track and share your activities with 3D video stories. Show what it was like out there by sharing it with the community. Relive works with other tracker apps like Strava, etc…

The app is rated 4.3 out of 5. It is a very simple app without ads and easy to understand. $ 60 a year or $ 11 a month gives you access to better functionality and the possibility to edit your videos.

Unlimited Biking

Try Fitness Biking with us! Book your Road Bike now on our website: Click here!

56 W 56th St, New York, NY 10019
(212) 749-4444

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Fitness Biking: From beginner to expert!

WELCOME TO THE BEGINNER TO EXPERT FITNESS BIKING PLAN!

You are a beginner cyclist and you want to have a better level? You do not know how to train or how to do it? We propose you in this blog post to follow our plan to become an expert of cycling! This easy-to-follow plan will help you to develop new abilities and strengthen your muscles.

This program lasts for 8 weeks with training days and rest days. Every week you will evolve steadily to reach your goal of expert! After this new level reached you will be able to continue high level cycling and why not register for competitions!

First of all, make sure that your bike and equipment are in good condition before starting this training plan! If you need a new Cannondale bike you are more than welcome to rent a Road Bike in our stores. Before you start, remember also that fitness biking remains an intense sporting activity and that it will be necessary to prepare your body to be able to continue the training sessions. In addition, this plan lasts for several weeks and the training hardens as and when. You must be in a sporting spirit and have the desire to do sports every week. The important points to modify for this training are your diet, your bike safety, your rest and recovery after the effort.

To find out more: Read this article

As you train, you will also develop your personal equipment to reach the level of expert! Do not forget that Unlimited Biking offers a membership program and road bikes rentals with equipments.

You will notice that each training session contains a color and terrain of difficulty. The green color indicates that you can cycle in a moderate way. Familiarize yourself first with this new sporting activity. The orange color means that you are passing a course and the level is hardening. You go faster and you become less and less tired during your sessions. Finally the red level indicates that you are on the last steps of this plan. And of course the last steps are always the hardest. The level becomes more difficult and you do more training sessions. You are faster and travel longer distances. Keep in mind that during the majority of the sessions you should be working at a comfortable pace, but at certain times in the plan, it will push you harder for short sessions.

The terrains are changing too. Check well that you are using the right training paths. “Flat terrain” means that you can only practice on a flat surface without too much inclination. The “Steep Terrain” tells you that you have to train on progressive incline roads. Finally when you see “Intensive” the training will be shorter but it will mix flat terrain and steep terrain. In addition, the pace should be faster with sustained acceleration phases.

  • WEEK 1: Start your first week and try your bike position but also check if your body is ok with this new sport. If you feel muscles pain, it means that you don’t have the right position or that you are going to fast. For this first week, ride at a normal speed don’t go too fast and start familiarizing with the sport.
  • WEEK 2: Take into account the problems of the first week and be sure that these little problems are regulated. Do not forget to re-check your equipment. You are now doing more bikes than the first week and you start to get into the habit of driving every week. Again with this training program do not forget to adapt your diet. EAT & DRINK more! Take energy bars and drinks with you during your sessions.
  • WEEK 3: You are now doing more bikes than the second week and you are now feeling some improvements. You have more strength and power. You can ride longer and go faster than before! Continue like that!
  • WEEK 4: During this week you will experience your first long distances! Do not get discouraged and continue your progress! If you need encouragement, do this sport with a partner, put music from a portable bluetooth speaker.

  • WEEK 5: Week 5 gets tougher and you are now at a more difficult level. Increase your speed and your warm-ups. Remember to rest during your rest days! You’ll alternate between flat terrain and steep terrain this week so make sure to hold on! Check your equipment and think about your diet. Do not be discouraged and continue like this!
  • WEEK 6: You are going for the second time to do a long distance week followed by a harder and longer steep terrain! Remember to maintain a good position during your workouts and release your muscles well after exercise. Increase the number of calories and protein you eat each day.
  • WEEK 7: This is soon the end of your training program and you are now at the highest level of difficulty! Pay close attention to your body and keep in mind that your health comes first. Do not take risks without thinking before! Check that your body can hold on and continue the final phase of this training plan! Prepare to pedal faster and more intensely with several phases of acceleration throughout your session.
  • WEEK 8: After seven weeks, hard work led to this. If you followed the training plan, you should feel fit, full of energy and ready to go. On rest days, organize your equipment. Prepare everything you want to eat and plan a route. Finally, remember to stick to what you have learned throughout the training plan and enjoy the ride! Throughout these weeks of training do not forget to record your sessions thanks to your app on your phone. Competition is the next step!

Unlimited Biking

Try Fitness Biking with us! Book your Road Bike now on our website: Click here!

56 W 56th St, New York, NY 10019
(212) 749-4444

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Fitness Biking: Why you should choose a Road bike to exercise?

Biking is great for calorie burn, but before starting your training session you will have to choose your new bike! Choose the right bike to improve your training. When you choose a bike, you have to think about these questions:
Where? Why? Which type? To train well you will also have to put the price! A road bike can be very expensive if you buy it straight out of a store. You should maybe look online or ride a all new road bike from Unlimited Biking. This is the best option to do bike session at a good price! Unlimited Biking is only working with Cannondale so you will have the best equipment for your training!

The Road bikes: These bikes are lighter, smaller than hybrid and mountain bikes. They have thin tires and higher pressure tires for less contact and friction with the road. They are also faster and made for road long distance training. They are more rigid, the bike absorbs less pedal energy when you are pedaling. This energy is used to propel you forwards and go faster. They are more aerodynamic. They have more gears to better adapt depending on the terrain and the situation. This kind of bikes are also easy to drive and difficult at the same time so it allows you to surpass yourself during your workouts. They are very controllable and manageable during intense or long training. With the road bikes you can also go further with less energy and do it quicker. This bikes are the perfect fit for Fitness Biking!

You have also to make sure that your road bike fits you well! If the bike doesn’t fit you properly, you can get a lot of muscles pain. Make sure your leg is at a slight bend when the pedal is at its lowest point in the rotation. Your arms should also have a slight bend in the elbow, so you’re not too far to the handlebars. Don’t forget your helmet and some bike or sport clothes. You can also add a more comfy seat to feel better while riding. Gloves can also protect your hands from rubbing the grips and cold weather.

Unlimited Biking

Try Fitness Biking with us! Book your Road Bike now on our website: Click here!

56 W 56th St, New York, NY 10019
(212) 749-4444

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Fitness Biking: Get fit with Cycling!

Want to become more athletic and lose weight thanks to cycling? You are on the good road ! We will help you understand how the bike helps you to become fit!

If you are a beginner or professional, whatever your experience, you must follow the same rules to improve yourself physically. The outdoor biking fitness is a good way to blow off your energy and thus develop your body and make it more fit. 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.

Start with short bike ride to improve your athletic abilities and you bike performance!

You must also know when your body can go further or not. If you are ready for more training and long ride you can go to the top speed! However, the training must always be done gradually so as not to hurt you.

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. If you do not have one hour a day then you can reduce the training to 3 per week of about 1 hour. To avoid losing muscles and your fitness we advise you to continue driving your bike every 3 days.

Long bike sessions of 60 minutes or more:
Long sessions at a moderate pace are done to improve your physical endurance. For this kind of training session we recommend staying on easy and flat terrain. Stay focused on your bike and think well to breathe during this long continuous effort. Also remember to drink and eat to help your body throughout your workout. If you feel too weak or short of breath then you should stop exercising. Remember that fitness biking works in a progressive and long-term way. The long ride type will allow you to teach your body how to burn your calories effectively. This will help you improve your posture and your muscles.

Training on more steep terrain from 30 minutes to 1 hour:
The long gradual climbs are ideal for this type of training. After a good warm up of your body during several minutes you can begin your training. Remember that your muscles must be prepared and heated before training to avoid injury. Go faster and faster little by little. In the last 2 minutes of your training push a little more on your legs and go faster. At the end of your training, return to a moderate pace until you stop. As and when you can then multiply the number of small efforts. These sessions will help you improve your muscle strength and will prepare you for even greater efforts.

Intensive cycling training for 30 minutes:
When you increase the intensity of your efforts and for several minutes your body will develop increased resistance to regular efforts. All your muscles will then strengthen and become more resistant in the long term, you can then increase the difficulty and train longer and faster. During this type of intense physical training, your body increases the burning of calories. This causes an improvement in your cardiovascular condition. On flat, easy terrain, make short but intense intervals.

Again the fitness biking is done in an extended way and you will see real results in time. Always think about warming up, make alternations between intense physical effort and moderate for several minutes. 1 minutes to moderate and 30 seconds of intense effort to bike. Several sessions like this will significantly increase your endurance and physical strength. You will start to burn more and more calories and your body will change with time and multiple bike sessions.

Unlimited Biking

Try Fitness Biking with us! Book your Road Bike now on our website: Click here!

56 W 56th St, New York, NY 10019
(212) 749-4444

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