Cycling - furious cardio injury-free and special conditions

My preparation for the Urban Tri is in full swing. besides running and navigationI have to learn and cycling. It is part of a comprehensive training and an excellent complement to the rest of cardio.

Cycling - this group sessions on exercise bikes under the guidance of a coach. He says how fast and with what load to pedal, and in the intervals between the teams cheers and entertains you. And all this takes place under the cheerful music.

I gladly moved to the exercise bike from a regular bike. And not because it's easier. And because it is much safer.

City against cyclists

Before you go on a complex exercise and twist pedal on an exercise bike, I wanted to prepare for the final event Urban Tri on a conventional bike. On the first training session I was faced with a problem. Where to go? The rules of the road says that cyclists must ride on the bike path (near my house they did not have) or on public roads against the motion. On the sidewalks you can ride if you are accompanied by a child under 12 years old or still a child himself.

At first I tried to go on the roadside against the motion. And only now I noticed, as they like to park where motorists. Look out for cars - real torture.

When I'm tired of this constant voltage, I decided to try to ride on the sidewalks. At 12 years, I do not look, but so many adults ride. Here irritate the permanent borders, due to which you lose speed.

In general, bicycle steel for me the most enjoyable pastime. And before you go on the road, I mentally was testament.

And then I went on the cycling part of complex workout Urban Tri, and now I can not lure the conventional bicycle. If I was able to ride at a good bike path, not ducking between pedestrians and without fear of cars, I would choose the bike. But as reality diverges from desires, I choose a safe cycling.

What strains developed and improved

Pedaling on the simulator, you develop the muscles of the buttocks and quadriceps, hamstrings pumped muscles inner thighs, calf muscles - all legs in general. After one intense workout you will experience it for yourself. The next day, it hurts every muscle in the legs. But I think, you are not afraid of this feeling?

Parallel pumped abdominal muscles and the lumbar region. arm muscles are unloaded, because you do not have to keep their balance as when riding a normal bike. But, if you go to the training complex Urban Tri, Arm muscles can work out during the voyage.

After saykl workout legs and buttocks look more toned muscles come in tone. And because it is cardio, cycling helps burn fat. As a result - beautiful legs and buttocks tightened without excessive fat.

Of course, to achieve this will require more than one or two sessions. As in any sport, for real progress need to be engaged for longer, increasing the load and enjoy the process, not to give up halfway. And in group sessions to make it much easier.

Exercise, heart rate and the load

If in training for cycling pedal only at a high pace, you will not last long, and in the low - to pump over nothing. It is best to use interval training, where you alternate periods of calm away from the high-intensity pedaling.

Training should last about 30 minutes, the optimum - 40-45 minutes. During this time will have time to start fat burning process, the muscles will get the electrical load, and a warm-up and cool down on a low pulse to help get into a rhythm and prepare the cardiovascular system.

If cycling - one of the components of your class, and can last 15-20 minutes. But in the complex training you will tell all the coach, and I will describe a rough plan for self-interval training on an exercise bike.

Workout includes 10 minutes of quiet ride on the pulse of up to 130-140 beats per minute. Almost all modern bikes are equipped with heart rate monitor, so just hold on to the metal handle and follow the pulse.

After the warm start interval training. I have tried this option:

• 1 minute before the pulse 130;
• 1 minute before the pulse 140;
• 1 minute before the pulse 150;
• 1 minute before the pulse 160;
• 1 minute at above 160 pulse.

As for the load, increase it with increasing heart rate. For example, the first two minutes (the pulse 130 and 140) I pedaled at the first level load. The pulse to 150 beats per minute passed the second level. The last two minutes played on the third level of the load. First less intensively - about 100 rpm and then intensively - 110 revolutions per minute and more. At the last minute the pulse rose to 170-175 beats per minute.

Make a total of five repetitions. Due to the low load at the start of training you will be able to relax, but at the expense of high intensity in the end - how to work out your muscles.

Here's another version of intensive training:

• 10-minute warm-up at a low pulse;
• 30 seconds pedaling on pulse to 140;
• 30 seconds at maximum intensity of the load pulse 160;
• 10 repetitions of this exercise;
• 10 minutes cool-down at a low pulse.

I was the only problem during interval training: heart rate after the high intensity is restored within minutes. So, if you are short of fitness, better to use the first scheme of interval training, because in 30 seconds you do not have time to restore the heartbeat.

Everything you wanted to know about cycling

Cycling - it's just a lesson on exercise bikes?

In fact, cycling - it is a separate discipline, direction of fitness. From the usual workout on an exercise bike it has a high intensity. On Cycle-training you will not see people lazily pedaling.

It sets the pace coach. On Urban Tri training we constantly pedaled at a pace not less than 110 revolutions per minute except for transitions to the maximum load.

Maximum load alternates with high-speed pedaling, periodically you raise your hands, change their position on the handlebars, privstaote with seating and again descend it.

The cycling is constantly changing the exercises and the load. Due to this, such cardio considered an excellent option for burning fat: can burn up to 400 kcal per training session at a high intensity.

What part of the helm to stay?

There are several body positions: sitting or standing, with the forward tilt or not. Depending on this change and the location of the hand on the simulator.

During the warm-up and cool-down (quiet ride on the pulse to 130 beats per minute), as a rule, the hands are at the center of the steering wheel. In the standing position the body is lifted off the simulator, the hands move to the upper part of the steering wheel. In such a position it is often performed sprint - pedaling at full speed. And the third position - hands on the bottom of the steering wheel, located in the center. The body leans forward at the same time. Depending on the position of changing the load on the different muscles.

In class cycling coach will tell you when to change the load and the position of the body. If you are doing on their own, in the first training sessions should not pay too much attention to the position of the hands. Stay as you are comfortable, you can periodically change the grip.

Do I need to warm up before a workout?

Before you get on the exercise bike, take the joint warm-up, stretch out a bit. If you are a cycling after jogging, warming up is not required: the body is already warmed up.

After a workout, make sure to stretch, especially if you feel that the muscles are blocked. Unaccustomed to the training I have so clogged quadriceps thigh, the next day I could not run fast: just physically did not work to accelerate, drove muscles.

To avoid this, do the stretching. On Urban Tri training we were stretched for about 5 minutes, before going into the pool. On independent training I stretched even longer, sometimes knead the muscles with the help of exercises with the roller in the gym. After a workout, it is bliss!

Who is this sport?

Cycling is suitable to all, who does not have the ability or desire to ride a bike (no bike, space for storage or bicycle paths nearby), but there is a desire to lose weight, to pump up the muscles of the legs and buttocks, improve respiratory and cardiovascular systems. And of course, for those who like to train in the company and the pedaling by invigorating music.

Come to class Urban Tri and discover one of the most effective types of cardio!