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What Every New Cyclist Needs to Know

The Right Training
Before any workout, whether on a bike or at the weight machine, be sure to eat and hydrate properly. At least an hour before your ride, eat a small snack containing quality protein and carbohydrate (think cheese stick and apple slices). Also, drink plenty of water before, during, and after your ride; and be sure to finish your ride with a small post-workout snack, too.

Cycling requires a great deal of lower- and upper-body strength and endurance. You’ll use your quadriceps, glutes, hamstrings, and calves to power the bicycle. The chest, back, triceps, and core will be called upon to maintain bicycle control and proper posture. The following workout is designed to strengthen the key muscle areas you’ll use while cycling. Cycling alone is great for cardio, but you’ll need to build muscle strength and endurance if you’re going to maintain your riding endurance and ability.

Each movement is designed to help improve your cycling performance. Try performing three sets of 12 to 15 repetitions with a medium to heavy weight. If you’re not familiar with these movements, ask a personal trainer or fitness professional to help get you started.

  • Leg Press
  • Leg Machine Extension
  • Alternating Dumbbell Step Up on Bench
  • Elbow Plank
  • Bicycle
  • Tricep Pressdown with V Bar
  • Pushups
  • Seated Cable Row

Related:
Make Your Home Bike-Friendly
Bike Buying Guide
5 Bike Commuting Tips

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24 comments

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1:35AM PDT on Mar 23, 2013

Thanks for this article.

9:24PM PDT on Jul 11, 2011

I'd forgotten about mapmyride, but I guess I forgot about it because I mostly bike on trails. It's a great resource anyway.

3:59PM PDT on Jun 28, 2011

Remember to watch out for the cars,

It is amazing how many cyclists are hit every year.

Just be careful.

3:51AM PDT on Jun 23, 2011

Noted with thanks.

4:33PM PDT on Jun 21, 2011

Laurie: I helped an older woman with hip trouble get back onto her bike by giving her massage therapy, once a week for 5 weeks. She was in severe pain, but it turned out a lot of it was due to soft tissue injury (as opposed to bone or ligament). Once the muscle fibers and fascia were back in place, inflammation was down and her range of motion increased, she did much better on the bike. BTW hers was due to an old injury. If the injury to your knee is a soft tissue injury, but is due to an acute (recent) injury, you'll want to wait a bit for the kind of work I did for her. You could look for a massage therapist (injury rehabilitation type, not relaxation/spa type) near you. Good luck with your knees.

12:51PM PDT on Jun 20, 2011

@Laurie if it's that troublesome you should definitely speak with your doctor and/or a physical therapist. They'll likely recommend a brace and/or a fitted bike. Good luck!

11:07AM PDT on Jun 20, 2011

thanks

10:18AM PDT on Jun 20, 2011

Sadly walking seems to be all my very old and mangled knees can take. Any suggestions to protect knees and STILL bike without pain?

10:48PM PDT on Jun 19, 2011

Thanks for the bike!

10:48PM PDT on Jun 19, 2011

Thanks for the bike!

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

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