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The right Training – tips for beginners
As a road cycling beginner it is best to take your new found sporting joy step by step. Don't take the steepest routes straight away and also think about regeneration. We have collected a few tips for you on how to get started:
Build up endurance: Instead of attempting short laps at a fast pace, try practicing longer stages to promote endurance. You shouldn't necessarily be pushing yourself to your physical limit all the time, having fun should be a top priority! One guideline here is heart rate – up to 75 percent of the maximum frequency is beneficial, more can over-stimulate the body.
Photo: Gerhard Eisenschink, Füssen Tourismus und Marketing
Pedalling frequency: This can be used as a reference point for evenly loading the body and has a positive effect on the cardiovascular system. Those who can achieve 80-90 steps per minute are the most effective cyclists.
Intensive intervals: These one to two minute insertions at your personal load limit are the ideal supplement for endurance training.
Regular training: Regular training is especially important and produces the best results. Three to four sessions a week, each lasting 60 minutes, should not be a problem. If you train more, you should consider that the harder the training was, the longer the body needs for regeneration.
Photo: TVB Tannheimer Tal, TVB Tannheimer Tal
Equipment and food
Before a road bike tour, you should eat a rich but not fatty diet so that you have enough energy on tour but nothing gets heavy in your stomach. After eating, you should wait a little longer before getting on the bike.
Of course, fluids are the most important thing to consume when you are on the road. Depending on the length of your route, water is perfectly adequate or you may wish to supplement your water with energy/isotonic powder to help recharge your energy reserves if taking a longer route.
You might not want to eat large meals on the way. However, a break or a stop for a carbohydrate-rich meal is a good idea, you can use this as an excuse for making a stop at a nice destination to take in the view. Otherwise, bananas and energy bars gels are good options to eat on the way.
Photo: GebauerMedia, Sauerland-Tourismus e.V.
The weather is an important consideration factor in road cycling. In rain and wet conditions or in winter when it is cold and slippery, cycling on narrow tires can be dangerous.
In order not to give up your training completely, you can move it to your home – for example with a roller trainer. To maintain your fitness and strength over the winter, you can also switch to other sports such as swimming or cross-country skiing.
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