How to ride a bike and not get tired

The bicycle is not prestigious. Colleagues will laugh at me

There is a stereotype: a bicycle is for the bankrupt, stuck in childhood, unable to take a worthy place in life. Besides, a normal man will not wear these “homophobic” underpants.

No matter how it is: everyone knows firsthand that a bicycle is not cheap equipment, accessories (we talked about this in point 1). Even a mid-range bike can be up to half the price of your Lanos. And this is only 2 wheels and a frame.

In general, cyclists are a very wealthy people. And unlike you, they are freedom-loving, brave, have a strong body and are healthy, and are ready for adventure at any time.

Nowhere to ride

In recent years, the cycling culture in our country has become more and more popular. In Kiev, tens of kilometers of bike paths are added almost every season. Infrastructure is growing by leaps and bounds. So “nowhere to ride” is a matter of time. And only for those for whom this article was written.

Dear lazy citizens, for sure there is a square within a radius of 5 km from your house. this is where you can saddle a horse and twist the pedals. Try it: it’s very fun.

Cheap bicycles are trash

It makes sense. So don’t buy trash. Wait for the season of discounts (usually it is winter), and keep an eye on last year’s models. They are good, but, as a rule, due to the passing time, they fall in price.

You need to spend money on additional accessories. And this is the same amount of money

Everything you need to buy immediately after the bike:

  • helmet;
  • glasses;
  • spare camera;
  • pump;
  • multitool.

You can safely stretch the purchase of the rest (bottle cage, flask, saddle bag, bicycle form, light) for many years. Of course, your cycling life will be easier with it, but at first you can do without.

  • One moment: without a bike light at night in the direction of the bike. not a step.

A bicycle is inexpensive. Especially if it is used

How to Bike Uphill without Getting Tired

No time to ride: I work from 09:00 to 18:00

This is how your whole life at work will go. Start changing something. For example, cycling to the same job. This will give you an unforgettable experience. Having taken a ride once, you will never want to return to the stuffy minibus densely stuffed with malevolent passengers.

By the way, we have a separate article on how to ride a bike to work in Kiev. Read on and eventually try this.

Cycling is hazardous to health

With active pedaling, the blood in the body heats up solidly. Viruses and pathogenic bacteria in it simply do not have time to develop. they turn into “boiled kebab”. In addition, after this, the cyclist must take a hot bath (to relax the muscles) and wash it down with hot tea, finally taking away the chances of life from infections.

I have never met a biker with ARI after cycling in a cold season. But a person who contracted respiratory diseases in a minibus or at work is quite often.

And yes: the cyclist is a seasoned person: he constantly rides in the wind and rain, often gets wet through and freezes. That is why diseases bypass him.

Bicycle is expensive

Expensive. only for the pros who train and ride top-end carbon bikes. If a bike for you is not a way to make money, not an object of sports worship, but only a means for spending leisure time / moving around the city / improving health, then you can find a used bike on OLX for very reasonable money.

Cycling: Faster, Higher, Stronger!

Today I will tell you what it takes to cycle faster and over long distances. If the time has come to get out of the rank of recreational riding, and for some reason there is a desire to ride a bike faster, while covering long distances, then you need to learn a few simple secrets of achieving progress on yourself and your bike. Let’s start with what you can do with a mountain bike to ride it faster. And in the second part of the article I will tell you about the training of a cyclist, riding technique, etc., which depends on the efforts of the rider.

ride, bike, tired

We will consider a mountain bike as an example of our means of transportation. First, we only need a hardtail. On a double suspension, our energy will be dissipated for the operation of two shock absorbers, and this is unacceptable if we want to drive fast and for a long time. If possible, it is better if the bike frame is of a racing geometry, that is, more elongated. Most budget frames are made for walking purposes, and the cyclist on such a frame has a more vertical fit. I’ll give an example right away, let’s take two bicycles: Specialized Hardrock and Specialized Stumpjumper, we will not pay attention to the bike body kit, but we will only look at the frames. The first model has a walking frame, the second has a racing frame. The main difference between a racing bike and a walking bike is that a racing bike is more “elongated”, on such a bike the rider takes an almost horizontal position, this is very important from the aerodynamics side. Besides the racing geometry, the frame should be lightweight. The modern aluminum frame weighs between 1500 and 1900 grams. The use of carbon fiber to create the frame can reduce the weight to 1000 grams. In fact, when updating a bike, we need to make it as light as possible, but we will not stoop to weitwinning. Weitwinner is a cyclist who manically renews his bike in order to reduce its weight. If the bike weighs 11-12 kg., Then its subsequent “weight loss” up to 10 kg. will be very expensive, and the lighter the weight, the sky-high for components. Therefore, how to make a bike lighter than 12 kg. I will not speak, but I will tell you how to “lose weight” up to 12 kg. and at the same time do not empty your too much. First of all, you need to replace all steel elements of the bicycle, if any, with aluminum ones (that is, from alloy 6061 or the like). Checking where is steel and where aluminum is not difficult. Take any magnet and walk the bike. Most often, budget steel bikes may have a seat post, handlebar and stem. It is not very expensive to replace these bike parts, but the effect will be noticeable on the face. Our bike will get 200-500 grams lighter. Then, if you are willing to keep spending money and lighten the bike, you need to take a closer look at the fork. Inexpensive bicycles are equipped with spring-elostamer forks weighing about 2.2-2.5 kg, and sometimes even more. The most correct way is to replace the plug with an air one, this one weighs about 1.5 kg, for example, Suntour Epicon or RockShox Reba. In addition, such a fork does its job much better. When buying a new fork, make sure that it has a lockout, it is needed in order to block the fork :), when driving on smooth asphalt or downhill. When pedaling while standing, if you do not block the fork, it will constantly work and extinguish some of the energy we transmit to the transmission, and if we want to go fast and for a long time, then the fork must be blocked on inclines and on good asphalt. Another option is to install a rigid (rigid) fork, such a fork is cheaper than an air fork, and its weight is about 500-600 grams. It is best to take a carbon rigid fork, compared to aluminum, carbon absorbs microvibration better. However, if the road surface leaves a lot to be desired where you will be driving most of the time, a rigid fork may not be the best choice. strong shaking also takes away strength, you need to get up from the saddle often and deal with other discomfort. What matters is what you sit on. I wrote about the saddle, handlebars and stem in more detail in the article Correct fit on a mountain bike, I will add only that the handlebars must be narrow and straight. A few more words should be given to the wheels, or rather even tires. If it’s really short, then the tires should be narrower, without a protector (slick), and, like other parts of the bike, preferably lighter. Not bad slicks: Schwalbe City Jet, Schwalbe Kojak, even better. Michelin XCR Road, but they puncture more often. It is necessary to pump up the chambers to the maximum permissible value, the harder the wheels are, the better the roll will be.

It’s time to deal with yourself, after the assembled bike is waiting to show its full combat potential in action. And in order to live up to our iron racing horse, we also need to know something and do something. Alas, the most important thing is still the physical fitness of the cyclist, this is in the event that you were expecting some secrets. I will not upset you greatly, there are still secrets. Two physically similar athletes will show different results, provided that one of them owns the technique of cycling, and the other does not. There are many small secrets, but the most important thing is correct pedaling and timely gear changes. Many people do not know how fast to pedal and what gear to engage in order to ride a bike quickly and not get tired, and even worse when others are riding in the wrong gear with the wrong cadence (cadence) and convince themselves otherwise. Remember that any change in terrain necessarily requires a gear change, in turn, the cadence should always remain approximately the same while you are in the saddle. Ideally, the cadence should be as high as possible, that is, you should pedal as often as possible without losing technique. Few people are able to maintain a cadence of 130-140 rpm. with the right technique, when you start pedaling so quickly, a violation of the technique will begin: your torso will begin to bounce, the 5th point will come off the saddle, side swing may begin. You will be like an out-of-tuning washing machine that jumps in place during the spin cycle. This should not be allowed, maintain your maximum cadence, at which the pedaling technique will not suffer, the body should remain motionless. While you are in the saddle, only your legs move. The exact choice of gear will come with experience. Your feet will always tell you when to downshift and when to upshift. For example, if you are pedaling with your maximum cadence, and you do not feel the load, the cadence will automatically increase and your legs, as if they will not keep up with the pedals, is a clear sign that the gear needs to be increased. The situation is the opposite: you cannot reach your cadence at all, because the gear is very high, it is very difficult to twist, which means that you need to lower the gear. The transmission should be such as to maintain the correct cadence with little pedal effort. The more time you spend in the saddle, the better your pedaling technique will become and the higher the cadence you can maintain. Most beginners are very difficult to overcome even small mountains, just because they do not follow the cadence and transmission, and as a result, they get tired extremely quickly. In fact, the load on the legs never changes, just like the cadence, it remains the same all the time, the only thing that changes is the speed, it depends on the terrain and wind. It is pointless to fight with the relief, the mountain still needs to be passed, and there are some peculiarities for the wind. Firstly, if the wind is oncoming and you are riding alone, then you need to keep your torso as horizontal as possible, and keep your arms as narrow as possible to reduce the area of ​​wind resistance. If there are several of you, it is very effective to stay behind. The closer you stay to the rear wheel in front of the rider, the more energy you can save. In terms of numbers, the last person covered by a group of cyclists of 4-6 riders spends 30-40% less energy than the first person, who fights against the headwind, only at the expense of his own strength. But the wind is not always completely opposite. For example, if the wind is blowing at an angle to the right, then it is more profitable to take a position slightly to the left in front of the riding cyclist. Try to hide behind someone’s back as much as possible and stay as close to the wheel as possible, this technique is called “riding on the wheel”. It works even when there is no wind, because even still air has its own density, creating resistance that must be overcome. From time to time, you need to get up from the saddle and work while standing, this is done in several cases: it is easier to go through a short climb while standing from acceleration, sometimes you don’t even have to downshift, due to the greater power when working with your whole body, it is also recommended to get up for no reason to stretch all the muscles of the body and not sit too long, sometimes it is useful to get up from the saddle for a sharp attack on the opponent and the subsequent separation. If you intend to participate in the competition, then you need to distribute your forces so that in the last 5-10% of the distance you will make a finishing spurt, thus giving all your strength, because after the finish you will no longer need them. In all other respects, physical form plays a role. You need to train 2-3 times a week, one is not enough. Training distance: at least 50 km, but also more than 100 km. often not worth driving. Use a cycling computer to measure your speed, and try to be, at least a little bit, but be: faster, higher and stronger every workout.!

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General recommendations

Now let’s move on to general recommendations for behavior while driving a bicycle.

  • You should psychologically prepare yourself for falls and failures. Cycling is about practice and perseverance.
  • The balance is easier to maintain at speed, so do not drive too slowly.
  • The steering wheel should be held without tension, but it should not be released either.
  • Do not bend your feet and knees, this leads to quick fatigue.
  • All movements should be smooth and even.
  • Harsh braking is prohibited.

How To Ride Your Mountain Bike Without Getting Tired | GMBN Adventure Week

Features of a speed bike

This technique is also available for a person who wants to master a new sport. First, you need to find a two-wheeled bike that matches your weight and height. It is necessary to pay special attention to the length of the legs, otherwise it will be inconvenient to ride quickly.

You need to familiarize yourself with the principle of the transmission. Their purpose is to make the ride more comfortable. The athlete can easily and comfortably overcome obstacles on the way. Modern bicycles of this type have two types of derailleurs: the right one adjusts the reverse speeds, and the left one adjusts the apron.

There are rules for gear shifting.

  • When climbing uphills, you do not need to change the speed. You should first select a mode that allows you to reduce it.
  • It is necessary to monitor the operation of the chain: it should not skew.
  • Switching is carried out only while driving.
  • Sudden changes in speed must be avoided. Ideally, if the gear change will be carried out one by one. Also, wait for the bike to work smoothly after each such change.
  • In order not to disrupt or break the chain, it is necessary to balance the loads. It is undesirable to start driving with the fastest gear.

Teach the child

Children are usually taught to ride from an early age. Even up to one year old, children can use toys with wheels, and at 1.5-2. ride a tricycle. At 4 years old, you can start practicing on a two-wheeled bike. At first, you can use additional wheels, but it is better to choose a balance bike for training. a small analogue of a children’s bicycle without pedals and brakes. By the age of 10-12 you can switch to a full-fledged teenage bike.

Teaching a child requires constant attention and great responsibility:

  • It is required to monitor not only the riding technique, but also the posture, breathing of the child.
  • You can’t exercise after eating. it’s doubly hard.
  • Limit loads. Up to 13 years old. no more than 10-15 km, a teenager under 15 years old. no more than 20.

Adult education

Learning is much easier for an adult than for a child. This is due to the state of the muscular system. in children it is less developed. Adults’ education can be complicated by the fact that they have developed a fear of falling.

This is why it is important to master the safety rules while driving. The ability to maintain balance is the most important thing at the beginning of the exercise. It is better to do this in this way: the saddle is lowered down so that in case of loss of balance you can stand on the ground. It is better to remove the pedals so that the lower leg is not injured.

You need to start training out of the blue. Only after that you can go to a small hill. It is easier to follow safety rules on it. And only when the simplest maneuvers have been worked out, the pedals need to be returned to their place. When turning, they do not need to be twisted, since this can lead to a fall. To maintain balance, the steering wheel is rotated towards the tilt.

Do not increase the load dramatically. If you have mastered the process, at first you need to drive no more than a kilometer for a day. And only when such a distance seems small, you can safely increase the intensity of training.

To roll faster, you need to… roll faster

Absolute evidence, for some reason overlooked by beginners. If you have already completely rolled in that you are able to drive 30 km without getting tired, then it is time to increase the pace. Do not ride for fun, force yourself to go a little faster than usual.

A heart rate monitor will do a great job here, because you can see your heart rate for sure. Keep it in the range of 140-150 beats / sec. This is just not a lot and not a little, just the zone in which endurance is being developed.

Keep in mind that the difference between the speed of 20 km / h and 25 km / h is very large, so an increase in cruising by only two or three kilometers is already a great progress. Do not get carried away, do everything gradually.

General recommendations

Now let’s move on to general recommendations for behavior while driving a bicycle.

  • You should psychologically prepare yourself for falls and failures. Cycling is about practice and perseverance.
  • The balance is easier to maintain at speed, so do not drive too slowly.
  • The steering wheel should be held without tension, but it should not be released either.
  • Do not bend your feet and knees, this leads to quick fatigue.
  • All movements must be smooth and even.
  • Harsh braking is prohibited.

Teach the child

Children are usually taught to ride from an early age. Even up to one year old, children can use toys with wheels, and at 1.5-2. ride a tricycle. At 4 years old, you can start practicing on a two-wheeled bike. At first, you can use additional wheels, but it is better to choose a balance bike for training. a small analogue of a children’s bicycle without pedals and brakes. By the age of 10-12 you can switch to a full-fledged teenage bike.

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Teaching a child requires constant attention and great responsibility:

  • It is required to monitor not only the riding technique, but also the posture, breathing of the child.
  • You can’t exercise after eating. it’s doubly hard.
  • Limit loads. Up to 13 years old. no more than 10-15 km, a teenager under 15 years old. no more than 20.

Teach an adult

It is difficult to teach an adult, he easily maintains his balance, but in unforeseen situations he is usually very squeezed, and falls are not only physically dangerous, but also undermine the learning process, since adults are psychologically vulnerable.

You should never hold the bike or give advice frequently. The main part of the learning process is a physical sense of balance and one’s capabilities. The “coach” is only needed to explain the basics and, possibly, provide the most correct feedback on the results of the exercises. However, the most comfortable for adults is self-study.

How to quickly learn to ride a bike?

Many people gave up cycling as adults and now they just forget how to do it. Some have never ridden for various reasons: either there is no money for a bike, or there is no place for it. If a person wants to skate, but finds various reasons, for example, “I have poor coordination,” “I never did it,” “I don’t know how to keep my balance,” then the problem here is far from physical capabilities, but psychological preparation.

Let’s put psychological problems aside and consider the main question: how to learn to ride a bike.

Learn on your own

In fact, no teachers are needed to teach cycling, you can quickly learn on your own. Sometimes, especially for adults, it is better to carefully and calmly learn to ride without witnesses than to listen to not the most flattering Комментарии и мнения владельцев from your friend, boyfriend or coach. After all, for most people it is “sat down and went”.

Many authors identify 5 to 15 steps for mastering the bike. Here is one of the options: 1. Understand the operation of all mechanisms. The front and rear brakes are especially important, we will learn how to switch speeds later.

Sit on the bike and try to balance with the brake applied. It will not work, but it will allow you to feel some balance on the bike, which is what you want.

We begin to move without pedaling. we make a scooter out of a bicycle, pushing off with our feet. It is advisable to learn to ride in balance, without resting your feet on the ground. A slight slope or fairly flat asphalt will help with this. It is important to first brake and then stand with your feet on the ground, otherwise you can get injured.

Learn to pedal. First with one foot. We set the speeds, if any, to 2-4 (middle of the range), sit down on the bike. We expose the pedal at 45 degrees up and forward and press with one foot to the bottom position. We roll similarly to the previous point, we stop. We repeat to automatism with each leg.

Synchronize the legs. repeat the previous exercise, but continuously. It won’t work right away, it will take a lot of practice. Don’t forget about balance!

We consolidate the driving skill, starting the turns, at first smooth to the left and right, it is important to feel the tilt when turning. This is the norm when riding.

The final exercise is a reversal. After it works out, we start full-fledged skiing: we drive 100-200 meters, turn around, accelerate and slow down.

So, you know how to ride! The next task is the correct gear shifting, but this is already a topic for a separate lesson.

Equipment

First of all, you need to prepare the accessories and the bike for riding.

  • Special comfortable but closed shoes.
  • Sportswear that wicks away sweat (you will be very tired from habit).
  • Warm clothes, if it’s less than 25 degrees Celsius outside.
  • Cycling Gloves.
  • Protection: knee pads, elbow pads, bicycle helmet.

Protection and shoes are a must for beginners as falls can occur even on the most talented riders.

Next, you should set up the bike, especially if we are teaching a child or a girl.

  • Adjusting the brakes and switches is too difficult to learn from “loose” mechanics.
  • Set the saddle slightly below the standard for easy getting off of it.
  • Adjust the handlebar height if possible.
  • Remove unnecessary accessories from the bike as much as possible (bike computer, bell, etc.).

Excellent. Both the learner and the bike are now ready for lessons.

How to drive long and not get tired?

Probably every cyclist, even occasionally getting out for long bike runs, periodically thinks about how to make a long journey easier, get tired less and save energy? On this issue, I would like to share a little experience and give some advice.

When cycling for a long time, it is very important how you sit and pedal on it, what you drink and eat, as well as what you are wearing and what you are carrying with you. Tires are also very important.

Let’s start with the latter. from tires. Recently, a reader of the Lexian blog asked me to write about what can be done with an MTB to make it ride like a hybrid. That is, the crux of the matter here was how to improve the road performance of a mountain bike. So here it just makes sense to start (and possibly end) with tires, a lot depends on them. Therefore, if you decide to go on a long road trip, we recommend installing narrow slicks on your bike, the optimal width. 1.3-1.5 “. We can confidently recommend Continental Sport Contact 1.3 tires. They are very rolling, have excellent puncture protection and will last for a long time. If this seems not enough and you want to sharpen your MTB even more for the highway, then it makes sense to attend to the installation of a rigid fork.Also, for a long ride we recommend using the contact pedals.They take some getting used to, but really save energy.

Try to dress for the weather and do not take too much with you. If you dress too warmly, you will be constantly thirsty. If it is cold, you will waste extra energy on warming up. When riding for a long time, it is very important to use special cycling shorts with a diaper and a comfortable, suitable saddle. Otherwise, the trip can turn into a real torment. For long trips, only use special bike bags and backpacks. In recent Комментарии и мнения владельцев, a KiRA reader asks about how to properly set up a backpack. It all depends on the model of your backpack. Most of the bottoms, in addition to the straps, have a waist and chest straps. So it makes sense to adjust the straps so that the load is distributed between the shoulders and the belt. If your shoulders ache after a trip, then this is a sign that the backpack is hanging on them. In general, for long trips we do not recommend using bulky backpacks (more than 20 liters), it is better to think again what to take with you and leave something at home.

What to drink and eat? They also asked about the preparation of isotonic drinks at home. Let’s say right away that you should not use purchased energy drinks and other advertised rubbish, there is little benefit in this. The best and most reliable isotonic. it is still mineral water. An excellent tonic drink is obtained by mixing water with ascorbic acid. In not very hot weather, about 2-2.5 liters of such water is enough for more than 200-250 kilometers. We do not recommend drinking juices, they are sweet and cause thirst.

When driving for a long time, it is very important to provide a constant supply of easily digestible carbohydrate foods. Keep nuts, raisins, cookies nearby and, if possible, chew them on the go. A hearty lunch during a long run can only be harmful. Fatigue immediately piles on and somehow I don’t want to go further. So it’s better to eat normally at home later.

A comfortable fit and proper pedaling have a huge impact on your condition. The landing should not be very high, the fifth point will get tired of this, the resistance to the oncoming air flow will increase, and in the presence of a backpack, the straps will dig even worse into the shoulders. Moderately low rise. the most correct decision. Moderately low rise. this is, for example, when the handlebars are at the level of the saddle or slightly below it. For easier pedaling, use the clipless pedals. You should not break a heavy gear uphill, pedaling should be easy. You also don’t need to imagine yourself on the race and spend a lot of energy on the climbs. But when you are driving downhill or with a strong tailwind, you can turn more slowly and let your legs rest. On the descents, do not stop twisting, especially in cool weather, this will cool the muscles. You can observe how some cyclists, after a few revolutions, stop spinning and coast for a while, then spin again and so on all the time. In my opinion. this is an ineffective way of pedaling, it is best to turn without stopping for as long as possible and occasionally give your feet a rest while coasting.

And don’t forget to ride in a helmet!

How to learn to ride a bike faster and further

I regularly talk with my readers from among the novice cyclists on the topic of travel and cycling. Very often people are surprised by the distances that I write about on the site.

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They ride for several hours a day, driving 30 km, and do not understand at all how it is possible to hike 120 km a day for many days in a row. Through this, they form an attitude towards these events as to something unattainable related to sports.

Perhaps I don’t often focus on one point (so as not to scare away beginners), but I believe that cycling starts from distances of 100 km and more. Are able to travel such a distance without feeling that they are exhausted. you will obey any distance on a bike trip.

But if this is a lot for you, then you will get tired on the road, and maybe you will not want to go on the next trip.

than once I heard such an opinion from people that they ride for their own pleasure. Well, rolling out 30 km a day at an average speed of 15 km / h is really a pleasure. Unfortunately, it is very difficult to combine long distances with comfort, especially in the early stages.

If a person has been rolling for many years for 20-30 km and no more, then he will never prepare his body sufficiently, and the bicycle will always be source of discomfort for him, it is only worth crossing the line a little. The first thing you should think about when you want to become one of those who travel long distances. and what you agree to sacrifice for this?

It must be admitted that there is a lot of masochism in cycling, and it is impossible to imagine a keen cyclist who is not prone to self-torture. Just starting to ride a bike, I realized what pain and fatigue are on a regular basis.

As in any business, the cycling hobby has its own comfort zone, and if you don’t get out of it, then there will never be any progress. You can continue to ride for fun, but alas, your runs will remain the same. Even easy distances such as 70-100 km, which are covered by ordinary amateurs without getting up from the saddle, will be inaccessible to you.

For example, I fell in love with the bike because it pulled me out of my comfort zone, and not only physically, but also morally. Before my infatuation, I didn’t test my body and spirit too often. Thanks to the bike, a lot of scars appeared on my skin, and I began to find myself quite often in situations where I needed to use all my character resources.

I am sure that there are very few physical education hobbies where you really need to get out of your comfort zone. Take fitness or bodybuilding. Despite the fact that their adherents exhaust themselves with might and main with training, they do all this for their own pleasure. Their biggest problem is motivation to follow the plan monotonously and make progress.

And now compare with a bicycle lover who, thanks to his own stupidity, which allowed him to get carried away with this strange activity, ended up in a small marathon, at least 200 km.

Do you think he takes pleasure in riding this distance? Believe me, this is not always the case. A state is sure to come when the “roll” stops, and the question arises in full growth. how to live on. Unlike a bodybuilder who can just go home, a cyclist somehow needs to get home.

How To Ride Your Bike Without Getting Tired

This is where you really understand what it means to step out of your comfort zone. Not a controlled exit, as is often the case with ordinary athletes, but quite forced. What epithets do you not come up with for yourself at such moments. A cyclist is always a masochist, and only because of this he grows above himself.

These words by no means mean that my dear readers, who are in the initial stages of cycling, should prepare themselves for marathons or races. Absolutely not, I am even against it, because a bicycle is such a thing that can take health faster than you can recover.

But I want you to understand that the slogan “No pain. No gain” is fully applicable to our hobby. If for you a bicycle is not just a means to spend two hours pleasantly in good weather once a month, then you will have to leave your comfort zone.

Your goal is not sports, but simply the adaptation of your body to slightly increased loads. I would not even call it training. just more intense riding. A little more determination and dedication.

To roll faster, you need to… roll faster

Absolute evidence, for some reason overlooked by beginners. If you have already completely rolled in that you are able to drive 30 km without getting tired, then it is time to increase the pace. Do not ride for fun, force yourself to go a little faster than usual.

A heart rate monitor will do a great job here, because you can see your heart rate for sure. Keep it in the range of 140-150 beats / sec. This is just not a lot and not a little, just the zone in which endurance is being developed.

Keep in mind that the difference between the speed of 20 km / h and 25 km / h is very large, so an increase in cruising by only two or three kilometers is already a great progress. Do not get carried away, do everything gradually.

Find your interest in riding

Some people find it difficult to keep themselves occupied for a long time, so their usual rides last no more than an hour and a half. In combination with a slow pace, no load is obtained. Therefore, I advise you to come up with a route: for example, it is very interesting to ride within your own city.

Basically, we drive a car along the main streets, without even knowing what is happening in the remote parts of the city. I got to know the city in which I live very well and its outskirts, visited places where I had never been until I got on a bicycle.

One of the advantages of this method is that even a novice cyclist can drive under a hundred kilometers without straining. Monotonous twisting along the highway tires not only physically, but also mentally, but traveling around the districts and outskirts is always interesting. You roll, stare around, and do not notice how tens of kilometers fly.

Take a bike trip for a few days

One of the stages of “growing up” in cycling beginners, I consider participation in a multi-day cycling trip. This is just great for making you mobilize strength of character. after all, for sure the first time something will go wrong, and you will have to leave your comfort zone.

Either the bike will break and you will need to repair it (well, if in the rain), or you will incorrectly calculate the strength, and you will have to spend the night “under the pine tree” instead of a hotel bed. And even if everything goes according to plan, all the same, the bike trip is already a real trip, unlike the rides “around the house”, the distance will have to be overcome.

Probably, you can think of a lot of such points, but I hope they understood my idea correctly. You do not need real loads that can ruin your health, but a little voltage will allow you to improve both the speed and range of your reels in a very short time.

And then the distances of 100 km per day on bike trips will be perceived as completely normal. The body quickly adapts to such loads, and literally in one season you will achieve great progress.

This has been tested more than once by newcomers to our cycling club. Many guys came to us purely for fun, having neither a bicycle uniform, nor good bicycles, but literally in a couple of months, without much training and stress, they became on a par with our experienced Catalents.

They just skated regularly and tried to do it a little faster and for longer. One hundred kilometers by bike is just five hours of riding at a relaxed pace, taking into account the breaks. Any cyclist will tell you that it’s easier to ride five hours than walking the same five hours.

But weaving is already a serious distance. Imagine: doing a hundred kilometers every day. in just ten days you will drive a thousand. Without stress and fatigue. a whole thousand! Isn’t it worth it to torture yourself a little in “training”?

Tell me what you think about this, am I right in saying that cycling is valuable for its masochistic component? And one more thing: isn’t it really easy to ride 100 km on a bicycle? Who has already skated such distances, tell us how long you went to this, and was it so difficult.

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Are you sweating? Okay!

All people sweat their own way, but nevertheless, almost all untrained citizens sweat a lot, even with light exertion. I have heard that for some people this is a stop factor in pokatushki. They say. he began to sweat, which means he has already exceeded his threshold, it is necessary to reduce the load. And yet. you can catch a cold.

Friends, sweating is good, sweat is just beginning to be intensively produced at working pulses. This is a kind of indicator that you have reached the threshold at which you need to screw. Do not be afraid to get sick, the main thing is an unblown top layer in cold weather. Microbes do not cling to a heated body. it has been checked repeatedly.