Getting strong at cycling can take a log of hard work. You have to be very focused in the off season with a rigorous weight training program. If you are thinking of racing at cycling, or mountain biking, then the perfect time to start lifting weights is during the off season which is typically from November to February. This should give you several solid months of building up some good strong muscles that really end up paying off during those difficult races in the springtime. The muscles that you build up during your strength training will give you a great base along with some cross training. I would recommend doing some occasion running and swimming to further increase your strength and fitness.
If you intend on doing mountain bike races, or cycling (road) races, then you must hit the gym during the off season at least three times per week. You should be doing a variety of exercises. For upper body strength, you should do push ups. A strong upper body will help make those long rides easier to manage. As far as you legs go, you cannot find a better exercise to do than squats. Squats are a very hard exercise, but well worth it. You will get very sore doing squats and will need to rest for several days in a row to recover. But, as time progress, squats will get easier and you will make progress on your bike. You should also throw in some leg presses. Soon you will start to feel stronger and have more endurance on your bike rides than you thought possible! You will start to drop your friends, and they will wonder how you managed to get so fast!
It is critical during your strength training that you eat a good diet. You must make sure you get the appropriate amount of protein, carbohydrates, and fats during this difficult training phase. Ideally, you should be trying to lose a few of those unwanted pounds as well during this time of year. It is usually best to try and eat around five means a day, since this will increase your metabolism, and help you lose weight.
Rest is also very important part of your strength training routine. Your body will be working extra hard building up those extra muscles, so it is important that you get the proper amount of rest. If you work too hard, you could risk over training which would be counterproductive to making progress at gaining strength.
If you intend on doing mountain bike races, or cycling (road) races, then you must hit the gym during the off season at least three times per week. You should be doing a variety of exercises. For upper body strength, you should do push ups. A strong upper body will help make those long rides easier to manage. As far as you legs go, you cannot find a better exercise to do than squats. Squats are a very hard exercise, but well worth it. You will get very sore doing squats and will need to rest for several days in a row to recover. But, as time progress, squats will get easier and you will make progress on your bike. You should also throw in some leg presses. Soon you will start to feel stronger and have more endurance on your bike rides than you thought possible! You will start to drop your friends, and they will wonder how you managed to get so fast!
It is critical during your strength training that you eat a good diet. You must make sure you get the appropriate amount of protein, carbohydrates, and fats during this difficult training phase. Ideally, you should be trying to lose a few of those unwanted pounds as well during this time of year. It is usually best to try and eat around five means a day, since this will increase your metabolism, and help you lose weight.
Rest is also very important part of your strength training routine. Your body will be working extra hard building up those extra muscles, so it is important that you get the proper amount of rest. If you work too hard, you could risk over training which would be counterproductive to making progress at gaining strength.
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