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Improve Your Cycling Fitness with Interval Training

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Improve Your Cycling Fitness with Interval Training

Cycling is an excellent workout. It is a great form of cardiovascular exercise, and it strengthens core muscle groups that are important for everyday living. If you have been cycling for a while now, you may feel that you have hit a plateau. Read on to learn how interval training can update a boring cycling routine!

Improve Your Cycling Fitness with Interval Training

What is Interval Training?

Interval training is when you vary the periods of high, low, and moderate intensity. It may include short bursts of high intensity activity followed by longer bouts of low or moderate intensity work. Interval training has the biggest effect on your heart, which has to work harder during high intensity cycling , and gets a rest during low intensity cycling.

Improve Your Cycling Fitness with Interval Training

What Are the Benefits?

There are numerous benefits to interval training during cycling. Some include:

  • Greater resistance to fatigue
  • Lower heart rate
  • Lower blood pressure
  • Increased muscle tone
  • Increased speed
  • Increased tempo
  • Increased lung capacity
  • Increased VO2 (this is the maximum amount of oxygen that your body can uptake at any one time. Highly trained athletes have very high VO2s, and this can lead to faster recovery times, a higher resting metabolic rate, and improved endurance!). Read more about benefits of interval training: http://www.navy.mil/submit/display.asp?story_id=87040

Interval training can also make you more resistant to injuries, as your body is more accustomed to the movements related to cycling, and is able to perform them more easily.

How Do I Get Started?

It is easy to get started in a cycling interval training program. However, before you begin to plan your training, consult your physician. This is something you should do before you start any high intensity fitness program. If your physician is uncomfortable with you performing at maximum or moderate intensity, she will recommend helpful modifications, that you should never ignore. Once you are cleared physically, it is time to get to work! First you must be honest with yourself and assess the level of fitness that you are at. Interval training is an excellent option for beginning cylists, as well as those who are more advanced. Once you have deduced your level of fitness, do some online research into what programs are most appropriate for your fitness level, and the amount of time you are able to devote to cycling every week. Interval training programs are easy to insert into even the most crowded of schedules, so don’t be concerned if you are a very busy person.

Wear the Right Gear

The last thing you want to be concerned about while cycling is whether or not your gear is functional or comfortable. Make sure to:

  • Wear comfortable clothing
    • Loose fitting
    • Supportive shoes
    • Supportive sports bras for women
    • Compression socks for individuals who have issues with circulation or calf discomfort
  • Always bring a water bottle
  • Have comfortable riding gloves

Cycling is a wonderful activity that can keep you in excellent shape. Interval training is one of the best ways to improve your cycling tempo, timing, pedal speed, and endurance. It is definitely a must for any avid cyclist.… Read the rest

Sports Tape

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Sports Tape

Lately, there have been many athletes seen on TV with colored bandages; odds are this has caught your attention. It seems a novelty, but the fact is that this type of dressing was invented long ago and is the neuromuscular or Kinesiotaping called sports tape. The bases of the treatment were created in the 70’s in Asia, specifically in Korea and Japan. It was not until the 90’s when Alfred Nijhuis Dutchman introduced it in Europe.
In Spain, one of the first to test the benefits of sports tape was Marino Lejarreta in the world Utsonomiya, Japan. Truth is that maybe you haven’t heard of them until this summer. If you have a sore neck then you can go for sports tape with colored ribbons. At first I was a little surprised but the truth is that my pain significantly improved only with tape. You can find infinite types of sports tape! It is up to you.… Read the rest

Marathon Training for Beginners has Never been Easier

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Marathon Training for Beginners has Never been Easier

For anyone who has just decided to set a goal of finishing a marathon with a decent time in a reasonable amount of time, it can indeed be very hard to figure out how to approach it. Marathon training for beginners is not as straight forward as it may seem to some people. The most important thing you have to remember in marathon training targeted at beginners is to do more good than harm. You would not want to just injure yourself rather than make distance improvements. The same thing goes if you simply want to shorten the time that it takes you to run a certain distance.… Read the rest

How to destroy your metabolism.

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How to destroy your metabolism.

Hello everyone!

I have spent these last couple of days analyzing my life. That sounds dramatic, I know. Well, I didn’t go as far as leaving my husband or anything overly dramatic. I just started to think about why it is so hard for me to be at peace with my body and what I need to do in order to change that. So this is my story so far.… Read the rest

A Quick Look At Cycling Shoes

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A Quick Look At Cycling Shoes

Whilst the casual bike rider may wear ordinary trainers when riding their bikes, professional cyclists wear cycling shoes that are designed to assist and bolster their performance when training and competing. When watching professional cyclists compete, we can see that their shoes are practically clamped to the pedals. This is because they wear clipless shoes that compliment the clipless pedals. This combination allows the cyclist’s feet to anchor themselves to the pedal, thus boosting their pedalling power and performance, and lessening any chance of their foot slipping off the pedal. But not all of you will require this type of shoe; naturally, the sort of cycling shoe you require will come down to the type of cycling you will be doing.… Read the rest

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