How to Obtain Cycling Strength

Strength is built up through exercise. Those who spend time walking, hiking, jogging, skating, cross-country skiing, or playing any sport that requires constant running should have a good base to build on. Nonetheless, muscles will have to adapt to very different strength and energy requirements, and the legs will have to learn new behavior.

For short periods of time, while sprinting through an intersection or climbing a short, steep hill, the legs will be burning energy at a furious pace, while the lungs won't have even had enough time to start breathing hard. At the beginning of the sprint and at the crest of the hill, the legs will be moving slowly, applying great pressure to the pedals, while near the end of the sprint and at the bottom of the hill, the legs will be spinning rapidly, applying much less force to the pedals but just as much energy. Spinning is a whole new ballgame and might be said to mark the difference between a bike rider and a cyclist. It's a light and rapid application of power that results in less fatigue, once the cyclist adapts to it.

Adapting to long-distance riding takes even more changes, as the body has to learn how to conserve and expend its energy wisely. Those who have not been active in an aerobic sport that uses the legs will need to build up more slowly because the body is going to have to make even greater changes. The body has the amazing ability to transform itself, but the process takes time. Those who are overweight are going to require even more time and some caution. And those with heart trouble are going to have to be especially watchful.

A simple way in which to build up is to ride some distance that is comfortable but not too far at a speed that is fast but not too hard. Breathing so hard that talking is impossible or having to stop and gasp for breath are both signs that the exercise was too difficult. On the other hand, never having to breathe hard is a sign that the exercise is too light, at least after the first couple of weeks. It's necessary to put some effort into cycling, but never so much that it becomes a strain or painful.

The daily distance should be increased on a weekly basis, but by no more than half. Ten miles per day is a good target for those interested in health alone. It will take some people a long time to build up to ten miles a day, while others will find themselves able to ride ten miles on the very first day. For weight reduction, fifteen miles a day or more would be recommended (recent studies found that those losing weight burned 2,800 kCal in exercise each week). Those interested in long rides or a bicycle trip should gradually increase the weekend distances while trying to ride ten miles or more daily during the week.

Cycling nearly every day is important physically and psychologically, but don't worry about missing a few days, either on a regular basis or due to bad weather or an illness. To help with finding time to ride, cycling can be used to travel to work or to run errands. If cycling is not possible for long periods due to the weather, walking or other exercises should be substituted.