Become a better cyclist in few days
With the fantastic weather condition this time of the year many of you may be starting to think about going for cycling a little more frequently. Whether you want to go to the mountains and escape the busy city life for some moments or you are just looking to go out in a fun ride with friends or over the weekend when your mind is ready to relax, keeping some factors in mind is vital. Alongside gym work, understanding proper supplementation as well as nutrition can make you a better cyclist.
Focus on Quad and Hamstring muscles: These are the muscles that will power you through the ride. It is mandatory to have a careful balance between training the two muscles. As a cyclist you would never want to experience a muscle imbalance. If it happens you will find yourself in injury, especially in the lower back area if the weaker muscle becomes tight. Some good exercises in order to keep these muscles fit are deadlifts, leg curls, squats, lunges and step-ups. You will definitely strengthen these muscles as you ride, but devoting some time in exercise is a smart choice to get maximum results.
Don’t neglect upper body: This is the incidence many cyclists are involved in. They are so focused on their lower body training and end up neglecting the upper body entirely. As the upper body partially supports your body weight during a ride, the role of this portion of the body is undeniable especially in case of longer rides. As it will be evident to you after some rides that upper body muscles are heavily engaged, take some exercises like shoulder presses, horizontal rows, bench presses, biceps & triceps exercise to heal your upper body.
Walk on an incline: Consider performing some uphill walking if you want to add some cardio to your rides. This incline walking is a better choice than running as it pushes your heart rate up and burn calories. At the same time it will force your legs to fight against resistance which is vital for building stronger muscle. If you do cycling in mountain areas or in hilly regions this will be pretty much useful to you.
As you are now ready to be a better cyclist start getting the benefits of cycling; taking up cycling could be one of the best decisions you ever make. First of all, you will reach your destination faster even in rush hours. Research has shown us that commuting by cycle will give you an average speed of 12-15mph while by car it is just 7mph in rush hours. Cycling makes you look younger by protecting your skin against UV radiation, increased circulation of oxygen and nutrients to skin cells and by flushing out harmful toxins. Besides, cycling can optimize collagen production inside your body and speed up healing process.
Pedaling can sparkle your grey matter. That’s because cycling helps in building new brain cells in the hippocampus; the region responsible for memory. Through cycling our immune cells become more active to fight off infection. People who cycle for half an hour five days a week take about half as many sick compared to average people. According to British Heart Foundation, cycling just 20 miles a week reduces your risk of heart disease as much as 50%.
According to health experts in the US cycling has the knock-on effect of boosting your sex drive. Men aged over fifty who cycle for at least three hours a week face lower risk of impotence compared to those who don’t cycle. Finally, you are saving the planet by cycling; twenty bicycles can be parked in the same space as one car and a those bike produce zero pollution. Consider your weight ratio as well- a car is 20 times heavier than you but you are about six times heavier than your cycle. Cyclists breathe in fewer fumes as they are not directly in the line of exhaust smoke.
Cycling is a great activity that boosts your fitness and simultaneously can save the planet. So set your mind and body accordingly and start pedaling!
Md Asif Rahman