Tips for New Cyclists to Increase Riding Distance
Cycling is more than just a fun activity, it's also a great way to stay in shape and improve your health. If you're new to cycling, it's important to take it slow and gradually build up your endurance and riding distance. Trying to do too much too soon can lead to injuries and setbacks, so it's best to be patient and consistent with your training.
Increasing your cycling training too quickly can lead to injuries and exhaustion. This may happen if you ride longer distances too fast or push yourself too hard before your body is ready.
When we push ourselves too much during training by increasing the intensity or frequency too quickly, our bodies can get too tired to recover properly. This can actually make it harder for us to adapt to the changes we're making, meaning we end up doing more work without getting the results we want.
Improving your cycling distance or speed isn't just about following a set formula. There are a lot of factors like hills, wind direction, and speed that can affect how far and fast you can ride. And a GPS bike computer will take your ride to the next level. For example, Coospo bike computer equipped with all the essential functions such as distance, you can clearly know how far you've ridden.
But, cycling is easier on your body than running, so you can push yourself harder and go further.
So it’s safe to say your approach to up your training load looks slightly different from other endurance athletes out there. We will explore valuable tips, supported by expert advice and scientific studies.
Set Biking Goals And Schedule Regular Rides
First, assess your goals and how much time you can actually spend riding each week. Establish both short-term and long-term goals to provide a roadmap for your progress.
Try setting goals like increasing the distance you run each week by a certain percentage, or aiming to complete a specific route in a set time. Breaking bigger goals into smaller, manageable targets can help you plan and organize your workouts to reach your goals.
Consistent Practice and Riding Time
Start with shorter rides and slowly work your way up to longer and more intense ones.
If you are new to riding, it's recommended to ride for 30 minutes at a relaxed pace, three to four times a week for at least two weeks. If you can do this without feeling pain and still have energy, then you can gradually increase the time by 10-15% in the third week.
Riding for 30 minutes three times a week on your first and second weeks, then adding three to five minutes to each ride, or about 10 to 15 minutes to one ride on the third week. Continue to increase your ride time each week using this method, until you reach an hour or the most hours you can ride per week, according to experts.
Add in Intensity
After you've established a regular schedule of riding multiple days, each week and have built up to your desired weekly riding time, it's time to add some structure and intensity to your training. Incorporate both harder and easier days to continue progressing in your riding.
On easy days, you ride longer at an easy pace, and on hard days, you do some fast intervals.
It suggests adding 10 to 15 minutes total of hard efforts in intervals to an hour-long ride, with the individual intervals lasting between one and four minutes. As you progress to longer, efforts continue to add intensity.
Don't forget to track your heart rate and cycling power to see how hard and how long you're working out.
You can get a heart rate monitor to track your heart rate. Coospo HW9 has the 5-color LED indicator light for Heart Rate Zone Training. You can check your real-time heart rate zone by LED color instead of checking your smartphone. And you can set the vibration and LED function through the CoospoRide app, you'll be reminded when to stop.
Coospo heart rate monitor also can be connected to your bike computer, so you can check your real-time heart rate date during the ride.
Remember to increase your intensity gradually, following the 10-15% rule. Going too hard too quickly can lead to overtraining.
Finally, don’t increase the length of a ride and the intensity at the same time because it too can lead to discomfort on the ride, like knee or neck pain or even those symptoms of overtraining.
Rest Is Important for Improvement
Riding your bike as hard as possible every time might seem like a good idea, but it's important to take enough rest for a good training routine. The benefits of exercise come during recovery, not just during the workout.
After challenging workouts, be sure to schedule a day of rest on your calendar. This can involve a light recovery ride at a lower intensity or taking a full day off from exercising. It's also a good idea to plan a week of lighter workouts every three weeks.
Consider Other Factors Affecting Training Progress
Many things can affect how well your training is going, not just the bike ride itself. Eating the right food, drinking enough water, and making sure your bike fits you properly are all important things to think about.
Fuel your body with a balanced diet that includes carbohydrates, proteins, and healthy fats.
Staying hydrated is important, because not drinking enough water can make you tired and your performance can suffer. Make sure to drink enough water before, during, and after your rides, and adjust how much you drink based on the weather and how long you'll be riding.
For short bike rides (an hour or less), make sure you drink plenty of water with electrolytes before you start. Drink 480-580ml two hours before your ride and another 230ml about 30 minutes before. For longer rides, consume 30-60g of carbohydrates per hour, and drink 170-200ml of fluids every 15 minutes, or 680-800ml per hour.
Finally, make sure your bike fits you properly. If you're experiencing any discomfort or pain while riding, such as numbness in your hands or back pain, it might be a good idea to have a professional adjust your bike to fit you better.