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While you may never participate in the Tour de France, training for a bike race can make you a better cyclist, as well as a stronger athlete. So grab road bikes for beginners and follow these five tips and tricks for better, faster, and more efficient pedaling:
Long distance riding calls for cardiovascular endurance. This means that you’ll have to be able to generate energy to your working muscles for hours of strenuous exercise, day after day. There are tons of ways to increase endurance, whether you’re on a lightweight city bike or not. These training programs may include:
- Pace and tempo training
- Circuit training
- Interval training
- Long, slow, distance training
You’re going to need the ideal bike for your first race that is set up properly. So, road bikes for beginners, such as the EVRYjourney or Around the Block cruiser not only make great daily riders, but they’re also amazing for races. After you purchase your bike, make sure that it is set up the way you will ride during your race. Adjust the handlebars, seat, and pedals to provide maximum efficiency during the race. Keep in mind that at different times you will be sitting up, leaning forward, sprinting, or power stroking so it’s important for your bike to accommodate all of these movements and positions.
It’s also important that your bike properly fits you so that you are comfortable throughout the race. If you experience saddle sores, hand or foot numbness, or back and neck pain, your bike probably does not fit you. A well-fitting bike will also improve your pedaling efficiency so that you can bike faster.
A well-rounded bike rider will be able to ride for long distances and still have enough energy for a sprint at the end of the race. Explosive exercise regimens are great to increase power output. These exercises can include squatting or stair running workouts.
Eating the right nutrients at the right times greatly aids in your performance and recovery. It can be a complicated process, so it’s best to seek out a professional nutritionist that can set you up with the right meal plan. Just remember to keep hydrated and drink enough water throughout your training and the race.
To keep your motivation at an all-time high, consider joining a bike-racing team that matches your goals and skills. You can also join a local gym to meet people to pedal with on a city road bike.
From finding the best road bikes for beginners to joining a biking group, there are many things that you can do to properly train for your first bike race.
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