The Ultimate Basics Of Road Bike Training

road bike training

Image Courtesy: Bicycling.com

When you want to improve your cycling performance, you need to consider some of the basic road bike training exercises to start with. As your fitness level improves, then you can move to more advanced mountain bike training.

There are 2 main areas that are basic to improving ones cycling performance. These are speed and endurance/strength. This depends mostly on what type of cycling you are targeting either, sprint-like riding or cross-country like riding.

Speed Training

Speed Training is vital for those who want to compete in flat trails and want to increase their cycling sprinting speeds. To improve your cycling speed you need to:

  • Ride on flat terrains mostly. This is because it will help to focus your training on improving your speed.
    When riding, pedal as fast as you can, as this will condition your legs to pedal faster and with time you will be pedaling faster and riding faster than before.
  • Ensure that you do not wear out your legs. To ensure that you do not wear yourself out, you can decide to do only 5 reps of this exercise 2- 3 times a week.
  • Be consistent and you will improve your cycling speed gradually.

Endurance Training

Endurance Training is meant for those who aim to ride over long distances, like in cross country’s and especially in highly elevated terrains. You need the stamina and leg power to ride through these courses. A good road bike training exercise is;

  1. To ride in elevated terrains. The resistance provided by elevated terrains will help you to improve your legs’ muscle power and help you to ride over long distances with more stamina.
  2. Make sure to start with lowly elevated trails and then gradually increase to highly elevated trails/paths.
  3. Repeat this exercise 5 times per training session. Do this 2 -3 times a week and with consistency in your training you will see improvement when you ride you bike over long distances.

Conclusion

Whatever road bike training that you implement, ensure that you take breaks in your training session and rest to help your body recover and to catch your breath. Remember not to overdo your road bike training.

Ride on flat terrains mostly. This is because it will help to focus your training on improving your speed.
When riding, pedal as fast as you can, as this will condition your legs to pedal faster and with time you will be pedaling faster and riding faster than before.

  • Ensure that you do not wear out your legs. To ensure that you do not wear yourself out, you can decide to do only 5 reps of this exercise 2- 3 times a week.
  • Be consistent and you will improve your cycling speed gradually.
  • To ride in elevated terrains. The resistance provided by elevated terrains will help you to improve your legs’ muscle power and help you to ride over long distances with more stamina.
  • Make sure to start with lowly elevated trails and then gradually increase to highly elevated trails/paths.
  • Repeat this exercise 5 times per training session. Do this 2 -3 times a week and with consistency in your training you will see improvement when you ride you bike over long distances.