Some of us enjoy our leisurely bike rides on the trails and around
town. But other bikers take their sport seriously and become involved
in bike marathons or tour biking. These cyclists are going to
require some serious training to stay fit through the winter months.
Not only will they keep you fit, they'll help pass the winter
months with less withdrawal while you wait for the return of better
weather. Check out these 10 strength training tips for the serious
biker.
1. Increase muscle mass
Strength training is a great way to reduce winter blubber and
increase muscle mass. It will keep you fit and also reduce the
risk of injury in the spring when you get back on that bike.
2. Work out 3 times per week
This is the optimum work out schedule. It's plenty to keep you
in shape, lean and mean, and it gives your body a chance to
rest and regenerate in between work outs.
3. Exercise the Major Muscles
Your work out should include 10 different exercises to work
out each of the major muscle groups. Keeping the major muscle
groups in shape will make your transition back to your bike
much easier.
4. Repetitions
You need to do three sets of each exercise with 10 repetitions
of exercise. This will give your muscles the optimum work out.
5. Start slow
Don't be a show off and start pumping way above your ability.
You could injure yourself and jeopardize your ability to continue
biking. You'll also not gain anything because your body will
be too sore to perform at the next work out. Rather start slow
and increase as your capability increases.
6. Warm up
Before you start your workout do warm up stretches for 10 minutes.
These stretches should incorporate each muscle group. Warming
up can prevent injury by loosing up the muscles before a serious
work out.
7. Cool down
After you've completed your workout cool down with 10 minutes
of stretching. Make sure to cover each muscle group. Cooling
down can prevent injury and stiffness by stretching out any
kinks.
8. Eat right
Just as you eat right during your biking season you need to
eat right during your strength training. If you don't eat right
your body won't be able to build lean muscle mass. Your body
is going to need an adequate calorie count for the workouts,
to rebuild tissue, and to build mass. Not only do you need an
adequate calorie count you need the right kinds of calories
9. Carbohydrates & Protein
Carbohydrates are your energy source for strength training.
Your body stores the carbs as glycogen in the muscles and this
is the fuel your body needs to allow you to strength train.
Protein is needed to build muscle mass and if you are strength
training you'll need more protein than normal. <10>Water & Sports
Drinks
Everybody needs to drink 8 glasses of water every day but if
you are strength training your are going to need to drink a lot
more to replenish the fluids you loose during your workout. To
be sure you are hydrated enough for your workout drink 2 to 3
glasses of water about an hour before your workout. Sport drinks
have become quite popular because they replace lost electrolytes.
They are a welcome addition during and after your workout.
Don't worry summer will be back before you know it and you'll
be off exploring the great yonder in no time. But in the mean
time while your busy strength training in the gym follow these
10 tips to keep you healthy and fit!
