Reasons Not to Ignore Strength Training as Part of Your Regular

Top 10 Fitness Habits to Help You Get the Most of Your Cycling Workouts

Whether you are a serious cycler or a casual peddler, you need to stay in shape. You get the most out of your cycling workouts when you spend the time off of your bike wisely. Your downtime between biking sessions is important for recovery, and should also be used to prepare your body for the intense exercise you receive on your bike. Make the following 10 fitness habits a part of your daily life to get the most out of your cycling workouts.

1 - Eat Smart allowed us to blame much of our physical fitness problems on our ancestors. Hereditary and genetic makeup were thought to lend the predominant influence on your physical makeup. We now know better. Doctors, health professionals and nutrition researchers understand that as much as 70% of the influence on how you look and feel is dictated by your diet.

As a cyclist this means that you are what you eat. You need plenty of energy reserves to fuel intense cycling sessions. You do not want to “hit the wall” right when you need to make a push to mount a hill climb or finish off a race. Eating properly also provides your muscles with the minerals and nutrients they need to recover quickly.

A smart biker’s diet is pretty much like what everyone should be eating to stay healthy. Focus on dark green, leafy vegetables, fresh fruit and whole grains. You want to concentrate on healthy carbohydrates and steer clear of “bad” carbs found in junk food, sugar and energy drinks. Protein is definitely a part of a smart

2 - Get Your Bike Set up by An Expert

Have you ever had a cycling pro prepare your bike for you? If not, you are in for a real treat. One way to get the most out of your cycling workouts is to have a knowledgeable cycling professional help you assemble your gear. Tell them your budgetary constraints and exactly what you are looking to get out of cycling.

Perhaps you are just going to be a casual, “every now and then” cyclist. Or maybe you plan on aggressively working out on your bike. Either way, your body and bicycle will benefit from the advice of someone who has been cycling seriously their whole life. Your speed, fitness level, comfort, self-esteem and entire cycling workout gets a boost when you allow a “bike whisperer” to upgrade your current bike or outfit you with a new one.

A cycling consultation can take place over your next lunch break. You will be asked to get up on your bike after it is mounted to a turbo trainer or some other type of virtual biking experience. Your form and cycling function is scrutinized. You will be asked a lot of questions about your health and possible issues you incur while biking. All of these things lead to saddle and handlebar adjustments, shoe and riding style recommendations and a custom-made set up that means the perfect cycling experience every time.

3 - Get Lots of Rest

You need 7 to 8 hours of rest every night. That is because the sleeping process, when you enjoy healthy sleep patterns, is very involved. You move in and out of several different sleep stages at different times. Unless all of those sleep patterns are present, you can awaken tired, grumpy, lacking energy and even physically sore.

As opposed to someone who is not physically active, you may actually find yourself needing more sleep than usual. This is because your body is attempting to repair your muscles and rebuild your energy stores at night. Sleep researchers show that improper sleep patterns affect how much you weigh, your mood during the day, several different health parameters and even your sex life.

How can you ensure your body recovers properly at night? Most experts in this field agree that simply adding 1 hour of sleep each night is a smart health tip for everyone. Especially for you as a cyclist, your body needs a lot more repair time than the typically inactive individual. Proper sleep also leads to less muscle aches and pains, and a lower risk of injury when you are cycling.

4 – Go for a Hill Run

Go for a hill run 2 or 3 times a week. Find a tall hill that really works you out. The same respiratory, lower body and core requirements for serious cycling are put to the test when you force yourself to complete a challenging hill run in one burst. Walking down a severely inclined hill also helps with balance, flexibility and agility.

5 - Stay Hydrated On and Off the Bike

You know it is important to drink lots of fluids when you are cycling. Whether you are working out on a

stationary bike or tackling a grueling road course, your body needs to keep hydrated to function properly. Even if you drink lots of water when you’re cycling, you can hurt your performance and your recovery afterward if you are not drinking plenty of fluids when you are off your bike.

Serious cyclists agree that on days you are going to be working out, you drink 300 to 500 mL (10 to 16 ounces) of water first thing in the morning. Add the juice of half a lemon for a vitamin C boost that also awakens your metabolism and helps detox your body. Drink at least another 300 to 500 mL an hour or 2 before you start cycling.

On days when you are not working out or riding, you need to be drinking lots of water. It flushes your body of toxins and other unhealthy chemicals, and is important for oxygenating your entire system. The Institute of Medicine recommends 91 ounces (2.7 L) as a daily allowance for women. Make that 125 ounces (3.7 L) for men. If that sounds like a lot, remember that you get liquid in the food you eat. What happens if you drink too much water? You simply flush it out of your system naturally.

6 – Strengthen Your Lower Back

Practice the reverse crunch. In traditional crunch position, lift your legs off of the floor and bring your knees toward your stomach as you flex your abs. The Superman is another great exercise that strengthens your lower back. Lay facedown on the floor, arms in front of you. Pull your upper body and legs off of the floor simultaneously, and hold for a few seconds. Practice several repetitions of each exercise.

7 - Boost Your Balance and Flexibility Naturally

Joint flexibility is so important for cyclists. So is balance. Practicing yoga is a simple and natural way you can improve both your flexibility and balance. When coupled with mindful meditation, yoga also boosts your circulatory system. Your respiratory process benefits as well, making it easier for you to supply your body with much needed oxygenated blood that makes balancing and flexing on your bike much Turmeric is an herb which increases flexibility by helping your tendons, ligaments and connective tissues stretch. Turmeric is also a wonderful anti-inflammatory. So when you overstretch or overwork your muscles, they do not tighten as quickly. This keeps you balanced and flexible on and off of your bike.

This versatile wonder herb, also strengthens your joints, helps broken bones heal quickly and even acts as an effective arthritis treatment area. All of these things means better balance and flexibility during your cycling workouts. Sprinkle finely ground turmeric onto your favorite foods, or take a supplement once a day.

8 – Strengthen Your Triceps

Your triceps are located on the back upper part of your arm. If your legs, core and respiratory system are all strong but your triceps are weak, you cannot rely on your arms to support you when you are up and out of the saddle. On days between cycling workouts, take a few minutes to power up your triceps.

Backup to a counter or sturdy desktop. Reach your arms behind you and place your palms flat against the top of the counter. Slowly bend your knees and lower your body. Let your arms absorb the effects of gravity and your body weight. Push back up. This is great for your upper back and shoulders, and also strengthens your triceps tremendously.

9 - Stretch It Out

Your sedentary time between cycling runs means your muscles, ligaments and tendons can tighten up. They should be properly stretched to prevent injury and maximize your biking workout. This means not only right before you climb on your bicycle, but also during your downtime as well.

On the days between workouts, spend 15 to 30 minutes each morning stretching. Dedicate time to your upper body, your legs and your core. You may be known for your huge thighs, super cardiovascular fitness and ability to push up the steepest hill on your bike. But you will not be able to stay on your bike long if you pull a hamstring or quadriceps muscle.

The repetitive action that is cycling drives your body through a limited range of motion. However, this intense repetition can mean injury when your body is not used to stretching and stressing your joints, ligaments and muscles. Practice stretching exercises every day, whether you are planning on riding your bike or not.

10 - Keep Your Core Strong

You definitely need a great respiratory system as a cyclist. Your legs obviously have to be super strong. But as in other sports, your core might be the most important physical component for cycling success. The strongest legs in the world need a powerful core to drive them. Try this.

Get down on the floor, lying on your back. Bend your knees, with your heels as close to your butt as possible. Stretch your arms out at your sides, with your palms facing down. Squeeze your glutes and raise your hips up off of the floor. Push from your heels. You need to form a perfectly straight line from the shoulders to your knees, and your toes may come off of the floor a little.

Another great core strengthening exercise is the plank. Lie on your stomach this time. With your hands, forearms and elbows flat against the floor, place your elbows directly under your shoulders. Push your hips up off of the floor. Flex your abs and keep your back straight, resting on your toes and forearms. Hold for 30 to 60 seconds. These 2 exercises can be brutal when you are first starting out, but they build incredible core strength.