Cycling is one of the mainstream sports and workout routines of many nowadays. It speaks of a lot of benefits involving the health and body. But cycling, without the proper techniques, will not give you what it promised. Below are 6 strategies or techniques to help you improve your cycling and get the most out of this world-famous workout.
1. Smooth Pedaling
Increase your cadence with fluidity and uniformity. In case you’re wondering what cadence means, it’s the number of revolutions you make per minute. A good cadence is one that is done in fluidity, without slamming the pedals down hard. You should be able to achieve a cadence of 90 revolutions per minute, while making a full circle. This technique helps conserve more energy, especially in flats and even on hill climbs. This is because when you push the pedals harder than you should, you burn muscles anaerobically. If you do the opposite, such as making a fluid circle every time, it lets the body save energy. But, this skill is not handed to you on a silver plate, you have to work for it.
2. Eyes straight ahead.
It is understandable that cycling can be painful to the neck, shoulder and back. So, the cyclist is sometimes dying to take a rest even for just a while. But, the tendency when you put your head down even for just a little bit, is that it compromises your oxygen intake. This will tire and weaken your muscles quickly. Not to mention, it is quite dangerous when you don’t have your eyes on the road. But, if you really have to find quick relief from the neck strain, invest on a pediscope. A pediscope can be attached to the bike’s handlebars and allows cyclists to take a view of the road ahead, even with their heads bowed down. Even for a just a short moment, you can be relieved of the nagging pain in your neck, shoulders and back and get the most out of your workout.
3. Core Strength
A strong cyclist with a well-conditioned physique has lots of health benefits. It improves bone health, reduces the risk of diabetes and cardiovascular diseases. It also improves balance, and prevent one from injuries most common in cycling. So, to get these benefits, the core should be strengthened. It involves the abdominals, obliques, latissimus dorsi or the back muscles and the muscles surrounding the spine. This can be achieved by maintaining good posture and positioning when cycling. Always keep your back flat and elbows bent and relaxed. Maintain the position of your hands in line with the body and not on the sides. Keep your upper body relaxed the whole time. These will help prevent back pain and future strain on the lower back.
4. Take a seat
Sitting on a bike saddle can be painful. It can even result to chafing and welts on the genital area. For men, erectile dysfunction can be a problem, too. To enjoy your cycling more and get the benefits it promises, go shopping for a seat that is fitted just for you. The right seat should be able to offer you no pain at all. They come in leather and sometimes gel seats too. The right seat should be able to keep the pressure off the genital area and your blood vessels and nerves.
5. Get up – Synaptic Cycles, Inc
When climbing up hilly roads, one has to get up. Once you’re out of the saddle, more energy is used up. The weight of the body pushes down on the pedals, so that there is power with each revolution. If you do stand up, warn everyone first by shouting, “Standing!”. Stand while one foot begins a downward stroke. As soon as you come off the saddle, push your arms forward. This helps the bike to balance. Once you return to the saddle, pedal continuously and evenly, while pushing your hands forward. This prevents you from losing your speed. It will even gain you a few inches more. To learn more about this, visit Synaptic Cycles Inc. Cycling workout help to boost your metabolism
6. Brake smoothly and evenly
Braking properly should not only be mastered by cyclists, but by anyone who enjoys riding their two-wheeled friend. One technique is to start pulling the back brake. This will start to slow your speed. Keep the arms and shoulders relaxed and avoid straightening them out. Once you are at a speed you are comfortable with, gradually release the front brake. Keep using the back brake to slow you down or make a full stop.
To get better at anything and everything, one has to practice not once, but more than a hundred times. If you want to be good at cycling and benefit from it, you have to invest a lot of physical strength and time to practice.
Author Bio:
By Joshua Elizetxe
Joshua is a writer who loves to write an article on health & fitness. He is always involved in fitness. He believes health is wealth, to stay healthy & boost your metabolism we need to have superfoods along with detox drinks!
This is Nancy Addison CHC, AADP blog.
Nancy Addison is a certified health counselor, nutritionist, chef, as well as a certified practitioner of Psychosomatic Therapy. She teaches people about living a healthier, happier life through nutrition, and lifestyle. You can reach her on her website, Organic Healthy Life, or find easy, healthy recipes in Nancy’s award-winning books, which are half recipes. Her author page on Amazon. Author.to/
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