For more uplifting cycling workouts that you may or may not have time for this year, it’s time to get specific about your cycling efforts and with it you can save a bundle of time!!
Most pro cyclists will work at a specific revolution per minute. When you see the rpm screen on a bike machine for example, try and work out your intensity by concentrating on that particular part of the screen.
The desired number you need to look for is the magic figure of 80. If you can cycle at this intensity, then you know you should be getting some good workouts in. It doesn’t really matter on the difficulty level on the bike, that level has to match your ability to keep 80rpm up full stop!
It may seem easy or relatively easy for the first minute, but i guarantee that you will start feeling it far earlier than a normal workout!!! Keeping at the 80 rpm is extremely difficult after a while, but if you practice working at this level, you are likely to become a far better cyclist.
Another tip to become a good cyclist is work heavily on your core. Work with the swiss ball three times a week working on a mixture of back strengthening and flexibility exercises, this will enable you to cycle harder up hills and to keep up an intensity level up for longer.
Most people do not realise the amount of work that goes through your back when you cycle especially up inclines/hills of all kinds.
Working on your core is the number one to increase power, endurance and explosive strength for your cycling efforts so i wouldn’t keep ignoring this very valuable piece of training advice. Most of my programmes now put a heavy focus on all sorts of core exercises, due to the fact that you should consider internal benefits of exercise, and not just the cosmetic side. Look after your insides and your outsides will look after themselves.
