How To Gain The Speed You Want While Bicycling
To be able to transform your strength to bicycling speed requires effort. It isn’t necessary to do 100 miles in one stretch. If you complete a few intense sessions that consists of 25-30 miles each, plus workout with aerobic exercises and one 50 mile ride each week, with an occasional recovery ride, you will prepare yourself for bike rides as long as 200 km. If you workout like this, you will be able to achieve better fitness than the person who can do 300 mile weeks that have no intense training.
The best for of training is for time trial. This gets your heart rate going to the desired goal. Be sure to get your heart rate at 90% of your maximum rate. This level you should maintain for over 10 minutes and keep it there. Also, make sure to push yourself in intervals where you get the point where you feel like you’re going to die, and when you get there, be sure to hold it for a couple minutes.
Time trials are intense and require the strength to turn a gear over and over again for a long period of time. Bridging up to a breakaway, catching back up to other cyclists after dropping off, and gradual grade requires time trial. It’s gradual, yet consistent.
Never get into the workout trap where you get on your bike every day without a set plan other than getting farther than last time. If you workout everyday on getting to a specific mileage goal, after you achieve it, you’ll then want to go farther. This is a waste of training time.
It’s best to keep a calendar of daily activities that need to be done in the gym, and on the bike. Stick to that plan and be sure to write down every thought, feeling, pains, etc. Planning your workouts will give you more time to concentrate on training instead of hopping on the bike and trying to figure out what needs to be done that day.