CYCLING TIPS | Believe-HK

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TRAINING TIPS - CYCLING

Phase 1: Strength Stage (30% of training time allocation)

Goal: Build full-body strength and develop key muscle groups that support cycling performance.
Tips:
- Engage in off-bike activities like gym workouts or core training to build overall body strength and support cycling muscles.
- Target key muscle groups:
  - Core
  - Glutes
  - Hamstrings
  - Quads
  - Lower back
- Include flexibility work (e.g. yoga) and low-effort cycling to improve mobility and endurance.
Key Workouts:
- Full-body strength workouts 2–3/week using minimal equipment (e.g. dumbbells or bodyweight).
- Focus on cycling-relevant moves: Dumbbell Deadlifts, Side Step-Ups with Leg Lift, Single-Leg Bridge, Squats, Russian Twists, Burpees, Bear Crawls.

Phase 2: Cardio Stage (30% of training time allocation)

Goal: Enhance aerobic fitness and endurance.
Tips:
- Prioritize longer, steady-paced rides to improve heart and lung capacity.
- Ride on varied terrain to challenge endurance and build resilience.
- Maintain off-bike strength work (e.g. core training or yoga) for overall support.
- Include recovery work like stretching to aid consistency and prevent burnout.
- Plan a balanced week with endurance rides and occasional high-effort sessions.
- Ride outdoors at least once a week to build real-world cycling skills.

Key Workouts:
- Easy Endurance Ride: A 2-hour relaxed session to improve aerobic capacity and pedaling rhythm (aim for 85+ RPM).
- Varied Terrain Ride: Ride on rolling hills or mixed terrain to strengthen legs and boost stamina.
- Cross-Training: Include activities like swimming, jogging, or brisk walking to improve overall fitness and reduce leg fatigue.

Phase 3: Breakthrough Stage (40% of training time allocation)

Goal: Fine-tune skills and reach peak fitness for a target ride or event.
Tips:
- Add short bursts of high effort during rides to improve speed and power
- Gradually extend ride duration to prepare for longer distances.
- Join group rides or events to practice pacing and build confidence.
- Focus on bike handling and technique for better control and efficiency.
- Reduce training volume in the last 1–2 weeks for recovery before your event.
Key Workouts:
- Cadence Pyramid: 8 intervals of 1–4 minutes at high cadence (100+ RPM) with 1-minute recovery to enhance pedalling efficiency.
- Low/High Torque Sets: Two sets of 5×1-minute low-cadence efforts (around 60 RPM) with high-cadence recovery (100–120 RPM) to build leg strength and control.
- Ride the Line: Practice riding directly along a painted line in a quiet area. Focus on keeping the bike steady and straight without overcorrecting.
- Figure 8s: Improve cornering and steering by riding in figure-8 patterns. Focus on body weight for cornering (pressure on inside handlebar and outside foot) vs. handlebar control for steering.
- Emergency Stop: Practice hard braking in a safe area. Shift weight back and apply brakes smoothly.

Reference site:

Video:

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