4ucycling

Are cycling sprinters born or made? Could Mark Cavendish or Sir Chris Hoy have achieved so much renowned world championship success if they were not born with specific physiological benefits? The answer is yes - with specific training programs and focus, sprinters can be made. But no - to get to the levels that Cav and Sir Chris attain, then you do need to be blessed with the physical features that mean you can find that extra sprinting kick, when it really matters. So how can you make yourself into a good elite cycling sprinter? The champion cyclist will have the right bias of 'fast twitch' muscles in his or her legs, to be able to get all their power into a 300m burst. To accelerate hard, build the power and kick hard when it's really close on the finish line, you have to be blessed with this type of muscle composition from birth. But how far can you get without such a genetic gift? If you want to be another Cav or Sir Chris, how can you follow a training plan that ge...

Indoor cycling can be an invigorating experience when you participate in a group fitness class led by a professional instructor. This organized activity is designed with special features that make it resemble the actual experience of biking outdoors. Anyone looking for an effective and enjoyable exercise routine may find this work-out to be ideal. Cardiovascular Health The Physical Activity Guidelines for Americans recommends daily exercise times for both children and adults. People between the ages of 18 and 64 need to have a minimum of 30 minutes of physical activity every day for optimal health. This activity should be vigorous enough to raise the heart rate. The best way to determine whether you are exercising at the right level is to take the "talk test." Optimally, you should be moving at a level where you can still talk without gasping for breath is impossible. If you have to take deep breaths in-between words, slow down slightly. Indoor cycling should keep your he...

A cycling heart rate monitor is an innovative and powerful device that helps in measuring your heart rate. In cycling fitness the heart-rate monitor plays an important role in giving a better picture of your current fitness. It takes the guesswork out of your rides, no more sweating with out getting the most from your efforts. It's the perfect tool for the cyclist looking to reach his goals and improve his results. Several cyclist are taking advantage of the cycling heart rate monitor to get to know their physical ability and capability. You'll be able to additionally get to know your weakness as well as monitor and record the development of your fitness that your training rides are giving you. It generally consists of 2 elements, a chest strap that works as a transmitter and a wristwatch that acts as a receiver.The wrist receiver has the added advantage of having the ability to be worn for indoor practice but it can also have the ability to be mounted on the bike while ridin...

Training to ride your bike fast will not only increase your cycling pleasure and improve your overall skills; it will also increase your general fitness level. Cycling for fitness should include speed training in your training plans. Don't start speed training until you have built a good fitness level. Look at your fitness like a pyramid. The broader the base the greater peaks you will reach. Here are a few drills to increase your speed training. Sprints Incorporate sprints into your training rides. While you are out riding pick a spot, a lamp post or tree or parked car as your sprint target. Begin accelerating towards it and change up the gears, build some speed up, get off your seat and cycle as hard as you can, give everything you have and get the bike going as fast as you can. When you reach the spot you have chosen ease off, go down the gears and slow down. Resume your normal cycling speed and allow yourself to recover, if you need to go slower then do so. It's imp...

Finding it hard to fit cycling training around a working week? The solution is to take a quality approach to cycling training. This means taking a "less is more approach" to workouts so you see similar fitness improvements, but with less overall training. To follow through with 'quality training' to get workouts completed, you need to be flexible as to how and when you train. Follow these 5 tips below to ensure you're taking a flexible approach to all your training when trying to fit it around a busy working week: Tip 1 - Reduce training to 3-4 times a week Riding less frequently does not mean a loss in fitness. In fact, in many cases you gain fitness, because you allow your body adequate recovery between sessions. Not only this, but training 3 or 4 times a week is easier to maintain when busy than trying to tear yourself apart squeezing workouts in every day of the week. You effectively become more consistent with training from week to week which is one k...

1. Base Fitness. Base fitness refers to the underlying aerobic fitness of an athlete. Aerobic fitness is increased through training at a heart rate zone of between 60 - 80%; this level of training is often associated with long steady training rides. At this level of training the heart is exercised, increasing its capacity to send blood around the body. Base fitness is important for endurance events, however it is also important to have a good base of aerobic fitness before undertaking more strenuous, interval training sessions. 2. Winter training. Winter is a good time to have a break for 2 to 3 weeks. You will lose some top end fitness, but in the long term it can beneficial, especially if you have had a hard season. After taking a break for a couple of weeks it is important to work on building up your base fitness through steady training miles. This will get you ready for the racing season in spring. 3. Monitor performance with Power Meter. A power meter enables you to accu...

The usual approach to train for endurance riding is lots of long rides. On paper this makes sense but in practice it isn't the most effective way to train. A targeted approaching building all facets of cycling fitness will improve your endurance cycling fitness faster than a diet of long steady rides. Learn how to put the pieces together and see your performance increase. There are many fitness factors that let you do well at endurance events. You need high threshold power, good recovery ability, aerobic endurance, muscular endurance, core strength and upper body muscular endurance. If any of these areas are weak you will find your performance drops quickly in the later miles of a long event. Long rides do need to be part of your training program but not the foundation. I advocate a periodized approach that builds functional threshold power and speed with a progression to longer rides as the season progresses. Speed is the hardest thing to build so we spend a far amount of time o...

At first glance the two don't seem to go together do they? Cycling can be so frenetic, and yoga so serene. Yet, yoga can enhance your cycling experience greatly. I started cycling in 1992 with endurance rides in the Colorado Rockies. They typically covered anywhere from 68 miles on a single day ride to 700 miles on a multi-day event. Some of those miles were over 12,000-foot passes and others on the flat wide-open plains of eastern Colorado. After a long ride I would most always pay for a massage to help eliminate the toxins, which had accumulated during the hours in the saddle. Having arrived home I would also stretch to stay limber and decrease soreness. When I started practicing yoga a few years later I happily discovered unexpected benefits, which lent themselves to cycling very quickly and enhanced what I was already doing. In yoga breathing is a vital part of every session. You learn to breath slowly, predictably and purposefully. This practice enables you to focus on...

While you have to ride a bike to get better at riding a bike, you can speed up your gains with these metabolic conditioning workouts. They are time effective, require little or not equipment and will increase both cardiovascular and muscular endurance. Unlike traditional strength training that will usually have more rest than work, with these workouts get a synergistic effect as you are getting more of a muscular and cardiovascular improvement than you would doing them separately. Metabolic conditioning workouts give you much more bang for your buck as long as you are willing to put the work in. The reason they work so well is that by taking a 2 or 3 functional movements and do them in repeating circuits with no rest, you are providing training stimulus to both the muscles and the cardiovascular system. You become stronger, your anaerobic threshold increases and your ability to work hard for long periods improves. Combine this with the fact that full body exercise that has a lot of...

Strength and Endurance Training Programmes in your cycle racing training can give you high threshold power, good recovery ability, aerobic endurance, muscular endurance, core strength and upper body muscular endurance. All these are quality attributes for elite cycling fitness. Your training programmes need to be varied and balanced, with outside road training, yoga, indoor exercise bike training and plenty of rest. Here let's focus on gaining elite cycling fitness from interval training, both on the road and indoors on your exercise bike. In three sessions of 30 minutes, Interval Training can give you as much benefit and improvement as five sessions of 60 minutes of steady tempo or aerobic training. Why is this? Working your muscles during High Intensity Interval Training combines two of the most effective fat-burning methods. First, through working your muscles to a level of fatigue that prompts the highest amounts of oxygen use during a quick burst. Second, at this level of ...

A Cycling Fitness program will only be effective if you supply your body with the right performance nutrition. As well as eating healthy meals, there is a whole world of nutrition products that can make a big difference, if chosen carefully. It is important before embarking on a long cycle training session, or road ride, that you build up a good reserve of complex carbohydrates, which have the benefit of being metabolised slowly. This way your energy reserves stay at a safe level throughout the ride. Now these carbs can come from regular foodstuffs like potatoes and pasta, but there are some sophisticated complex carb powders and supplements available. As the calories are burnt off during the ride, they need to be replaced quickly and in good time, so carrying a stock of energy gels and bars, and electrolyte energy drinks, is vital for even energy levels all the way to the end. Good quality energy bars can give a boost of both calories and carbs, which are normally burnt off quic...

Sports are fun to watch and to play, as long as the spirit of sport and the rules of the particular sport are adhered to. To be successful at any sport, you have to develop the discipline and single mindedness that will lead to winning. However, at no time should a "win at all costs" mentality be considered. Sport is now big business and most conceivable sports are professional. However, it is considered a poor show if professional athletes stretch the rules in order to succeed. The Tour de France cycling race has suffered in recent years because of the numerous drug scandals. This has had a very detrimental effect of professional cycling. Drugs and stimulants have no place in sport. Their use is simply outrageous cheating. Athletes should always perform some sort of stretching or warm-up routine before competing. However, bad habits often prevail. Some athletes begin doing their sport without the slightest organization. Preparation is vital for a professional athlete. It...

Do you think that cycling to work sounds like extra effort, time consuming, dangerous or just plain crazy? Think again! Cycling to work is rewarding in many ways. It's easy to feel nervous and unsure before you get into bike commuting, but by actually taking action and getting on your bike you may find that bike commuting becomes one of the happiest parts of your busy day. To find out how you can benefit by riding to work, let's take a closer look at what you will gain: 1. Save time: You save yourself substantial time if you live in an urban area and work in a city centre. On a bike you pass the traffic instead of sitting in it getting bored, stressed and fed up. You can arrive at your desk, or back home earlier than you would by car. You also save time because you'll have done your fitness for the day. By riding to work you have no excuses to ride back home again, so you get your exercise done for the day and can then enjoy more family time or relax in the even...

Cycling sunglasses are really just ordinary sunglasses, but they have special lens, and anyone can wear them. Cycling sunglasses have become increasingly more popular in recent years, for those people who spend a lot of time in the saddle, and wish to have the best possible protection for their eyes. These glasses have polarized lens, that neutralize the sun's glare, making it much more comfortable than ordinary sunglasses, and safer. In all the major cycle races, e.g. the Tour De France, the contestants all wear these special sunglasses, they are very light weight, and have nylon frames that fit snug to the face, they also revert to the original shape when removed. These glasses provide not only protection from UV rays, but they also have shatterproof frames. The principal feature of cycling sunglasses, and in my opinion, the most important one is, the special feature, reducing the sun's glare, allowing the cyclist to look directly at the sun, see where He/She is going, ...

Road Racing is the most famous form of cycle racing. The idea behind a road race is very simple. A bunch of cyclists start at the same place and the first among them to cross a finish lines win. This type of race is called a mass start. There are however a ton of different formats of races that are available that are a lot more complicated then just your basic mass start. There are the races like the incredibly famous European tour races such as the Giro d'Italia and the Tour de France which are stage races around a country. The biggest is the the tour de France which lasts 21days and covers 2500 miles. The only sporting events that are larger then the tour de France is the Olympics and the world cup. There are around 50 professional teams in Europe with about 1000 members who are pretty much the best in the entire world. If you are an American looking to get into road racing, our season lasts from February to October with the biggest months being May June and July. Most road r...

Organising your Century Bike Ride Training is reasonably straight forward if you plan well. The amount of time you'll need to train prior to completing a Century will depend on your level of cycling ability. I'm going to assume you are fairly new to endurance riding and find an hour or two cycling reasonably comfortable, but about your current limit. If that's you then I recommend starting your training about 3 to 4 months in advance of the big day. If you're a total beginner then I suggest adding another couple of months to the front of the following plan to get yourself to the level of being able to ride 1 to 2 hours comfortably. Plan a few long rides: 25; 50; and 75 miles. You don't want to do the same routes all the time as they'll get monotonous however comparing your first and latest times over the same route will be the easiest way to see how you've improved over time. Also try to pick routes which are similar to the Century ride in terms of numbe...

Every day I hear from people who try really hard, and just can't seem to lose weight. There are a number of "hidden" reasons this might be happening to you. A woman's weight can be traced to her emotional well-being, with diet binges occurring during courtship and in the lead-up to weddings, according to a British survey. There's a great many reasons why a woman's weight may fluctuate. Some might say it's a hectic work schedule preventing them from getting to the gym. Others may suggest it is the temptation of the office chocolate machine. But the research suggests that there's only one real reason - their men. A study into the ups and downs of the female weight-cycle showed happiness - or the lack of it - in a relationship is the biggest factor. The report found early courtship usually brings with it a strict diet regime resulting in the loss of around 5lb. After women enter Stage 2, which is the comfort zone, when they feel secure enough to...

One of the hottest sporty fashion trends today is cycling jerseys. Although these jerseys are originally designed for cyclists, many other sports enthusiasts are using these jerseys as well. Moreover, these jerseys are even used not only for any particular sports events, but in any outdoor activity too. Cycling jerseys are also more commonly referred to as bicycle jerseys. These are especially made for people that do a lot of biking. In fact, such jerseys are not like just any ordinary jerseys, since these jerseys are specifically designed long in the back. This is indeed very practical for cyclists since the long-back design of jerseys is for the cyclist's lower back to remain covered as he bends over the handle bar of the bicycle. Furthermore, specially designed jerseys usually have storage pockets located at the back. Pockets for such jerseys are strategically located at the back because this keeps things from spilling, as what is most likely to happen if pockets are in fron...

People involve themselves in sporting activities either for leisure, as a hobby or because of their keen interest in it. If you feel the need to be energized then the most sought-after recreational activity is sporting. Sports also make you active and provide you with refreshing liveliness. Concentrating completely on work and they were taking out time to relax brings in the party and makes you dull. Sporting activities help in keeping you fit and healthy. There are number of individuals who play just because they are interested in the game or play sports because it is their hobby. However, others consider sports as a career itself. People residing in different countries have different tastes when it comes to sports just like how the taste for food changes from country to country. People are different and that is exactly why the choice of sports also is different. For example people in India die for cricket parents and Americans are more inclined to watch baseball and basketball. T...

I have been an avid cyclist, as well as an avid jogger at different points in my life. I have gotten an extreme amount of benefit from both. This article is my personal experience in comparing these two sports, in particular for those looking to take up a form of exercise. I'd recommend either one as a great way to stay in shape and feel good about yourself and your life. However which one I would pick at which time, would depend on the current circumstances of my life. The Benefits of Both Cycling and Jogging Both cycling and jogging are good for the heart provided you do them regularly for at least 30 minutes each. They are also great for your cholesterol level and just your overall health in general. You look and feel great! Look at someone who jogs or bikes regularly for the last 20 years and you will usually see someone who looks a lot younger then their age, unless they have abused themselves in other ways, including over exposure to the sun. Both sports also do a wonderf...

GPS or Global Positioning Systems are a relatively new invention for consumers although they have been around for the military for a while now. While we're used to seeing in car navigation systems to help us navigate our countries streets. We're less than used to seeing GPS used for sports. The thing is they are incredibly useful for sport. They can help improve your performance in your chosen sport as well as your enjoyment. What is GPS GPS uses the network of 24 satellites that orbit the Earth. The GPS system works when the GPS receiver can "see" 4 satellites at once. When this is the case it can accurately plot it's location. The signal is continuously received and as your location changes then differences or speed of differences can be recorded. The GPS system are advanced electronics and can now fit into the palm of a hand and their reliability is now unquestionable. Why GPS is so useful in sports GPS is so useful in sports because the measurements th...

If you are an intermediate cyclist, then you will be more likely to be interested in sports drinks. Although drinking water is already a good habit, consuming sports drink can elevate your cycling performance, especially during long distance rides. One of the common sports drinks is "Gatorade". So are they really beneficial to us? Some cyclists might question the use of these products, especially beginners. In learning about the truth, we need to find out about glycogen. Glycogen is the compound in which sugar is stored in the liver for release to other parts of the body. In simple sense, glycogen is your energy. The truth is, your muscles themselves are fueled by glycogen. They are also stored in muscles, other than the liver. However, long cycling rides will last approximately 3 hours or more. This is a problem because the glucose reserves can only last you about 90 minutes, provided that you give your best effort when cycling hard. Experienced riders who have exper...

Spring is in the air and along with it are the thousands of men and women, girls and boys who have waited through the long, cold winter to get back on their bikes. They are ready to say good-by to those long months of too much television viewing and too little exercising. No doubt extra pounds have found their way to many waistlines and muscles are likely much less defined than they were at the end of last fall after a nice long season of regular workouts. Now is the time to change all of that. It's time to turn off the remote, get off the couch and regroup. The cumbersome boots and heavy winter coats can now be stored and out can come the warm weather t-shirts, cycling shorts and fitted cycling jerseys. Hallelujah! This season has not arrived one minute too soon. A good many of us must feel exactly the same way because the streets are becoming crowded with cycling enthusiasts traveling in pairs, in groups and solo. The bright colors of their jerseys are a most welcome sight and co...

Nowadays, cycling has becoming more popular in our country recently for a number of reasons. One of those reasons, however, must be the three gold medals won by the cyclists at the Olympic Games. In fact, cycling is not just a sport though, and a friend of mine called Jim is just one of the many people who like to cycle long distances because they want to enjoy the natural beauty of the country. He belongs to an organization. Jim has been riding some routes for a few years now, along with his local friends. They do it to raise money for charity, but also because they enjoy the views across the country's scenic landscapes and like to get away from the hustle and bustle of the city. Lily is a campaigner who is always doing some charity rides and generally enjoying cycling, Lily runs a local group and helps organize the 'critical commute'- where cyclists gather every last Friday of the month and cycle into work together. For Lily, cycling is about saving the planet- a cost-e...

It was about a time not about me or any other individual. Street Games were not only a form of recreation but a good way to learn to get along with others. A trait we needed and used for the rest of our lives. If you wanted to play you had to agree to obey a set of rules laid down by yourselves or by earlier generations. If you were not willing to get along you either got beat - up or you didn't have anyone to play with. Street games with street rules were unique in that "Parents" were no where to be found. A group of kids would gather together. Hang around for awhile and then decide to, "Lets play mumbley peg". No parents were asked if it was OK. Or, if we could. Parents were invisible (just like girls after sundown). How in the world did we ever know what to do without parental advice and participation? And yet most of us never went to jail. That's because you always knew who was at home. So, off to play mumbley peg. If you didn't have you pen knif...

Some claim that a simple bicycle ride through an urban landscape will do more to educate about urban ills/joys, and sell the joy of cycling better than any other kind of communication. Some contend that the bicycle is "an instrument of experiential understanding" through which complex civic and environmental issues are graphically conveyed. There is no question that the experience of cycling as serious transport is powerful stuff. It is also true that, like many things, actually trying something may be the best way to understand its value and that cycling revolutionizes one's view of one's surroundings. Back to Reality However, it is still a massive challenge to get enough people in the saddle long enough to have that revelation. Acquired Taste I've been actively recruiting new cyclists for years but I can still count the converts from my personal life on one hand. Even when you get new butts in the saddles, the first thing those butts do is complain tha...

So, the last time I hopped on my bike and decided to have a lovely bike to work experience, the adventure was over soon - before it had a chance to actually develop into something long term. It lasted a day. And a sweaty day, full of cycling disappointment it was. Almost three years later I was ready to give it another shot. I was quite happy with my car and congestion adventure until this May and yet another inhuman increase in gas prices. The fact that my colleague from work kept babbling on about all the wonderful benefits of cycling in combination with flashing her lovely cycling legs, just made me more determined to try again. I can do it, damn it! I too, with as little effort as cycling for 20 kilometers to and from work every single day, can have legs like that! Well, needless to say, my adventure began not like any adventure in any of the movies that Hollywood is able to produce. My once lovely little city bike became almost unusable after withering away for almost three ye...

Avid cyclists know there is a wide-range of cycling gear available to choose from. Determining what you will need means asking yourself some key questions. - What gear is required by law? - What gear will provide the most comfort for the bicycling I plan to do? - What equipment is best for the summer/winter conditions? Cycling store employees should be able to help you answer these questions as you look to purchase new or updated cycling clothing. What gear is required by Law? Nearly every government has a regulation or law requiring helmets for cyclist. Some states require them for all riders while others set an age requirement. A good, well-fit helmet could save your life. Whether mountain biking or street cycling, a helmet is a must have for anyone riding a bike. Though not specifically required by law, many state cycling groups recommend wearing reflective clothing when biking as well. This is another safety benefit, ensuring you are able to be seen by cars and pedest...