Cycling is not that difficult a sport – something you learn when you are a kid and don't forget. Okay, that's a bit simplistic, but if you want to get some wicked air or really burn the corners, that's getting a little more tricky, and not all of us want to do that kind of stuff anyway.
If it is not that difficult, then why do so many of us not get the best out of our rides? You know what I mean – you set up a big biking weekend with your mates and so you don't get left behind after the first training. But somehow when you go out you just seem to muck about and don't get any fitter. So we created a few tips to get yourself motivated for that extra bit of training.
Get yourself a training partner
This makes sure that you go out, because if you don't you are letting both yourself and your partner down. It's good if they are a little better than you as this will force you to work a little harder to keep up. These is also the social aspect where you can have a couple of pints after – or healthy equivalent if you're that way inclined.
Set yourself goals
Don't just go out aimlessly plodding around the wood – set yourself a target of say, 50 minutes three times a week and gradually build it up by 10 minutes every week. It is important to have short-term goals that you can achieve relatively quickly, otherwise you will become de-motivated and give up. Equally, the goals should present a challenge so you will see some noticeable improvements over time.
Wind it up slowly
Too many people go hell for leather as soon as they leave the house, feel knackered very quickly and give up, thinking they are very unfit. You need to give your body time to warm up and gradually lift the pace as you go through your ride. This reduces the risk of injury and gives the energy systems in the body time to get up to speed, supplying the muscles with energy without producing lactic acid. You will probably find that you are able to ride for longer at a faster pace.
Have regular sessions
If you can't get out for longer rides then do not give up – more frequent shorter rides can be just as effective. This could be as little as 15 minutes to work and 15 minutes back again. It may not sound a lot, but it is much better than doing nothing during the week and depending on one long run at the weekend. Shorter rides can be made a little more intensive, making them even more effective.
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