The first rounds of wheels have begun, you now want to know what are the basics to start your long progression on the bike.
When starting out in cycling, it is imperative to build a solid foundation, so that you can then increase the intensity of your workouts without risking injury or poor recovery. For this, it is important to carry out a first cycle of endurance while integrating work in velocity . Here are some tips that will allow you to improve these faculties.
Complete an endurance cycle:
In cycling, it is essential to accumulate kilometers in endurance before moving on to intense work.
Why ? : Because endurance training causes important functional and structural adaptations.
At the level of the muscles it makes it possible to increase the energy reserves and to improve the metabolism (increase of the mitochondria and greater use of fats during the effort), while at the level of the cardiovascular system it will generate a saving of the work of the heart (lower heart rate for the same effort) as well as an improvement in the transport of oxygen.
On the other hand, when you start cycling, training at moderate intensity will allow you to prepare all the muscles , tendons and joints used during this activity, and thus prevent any risk of injury that could be caused by a intense training without prior preparation.
How to train?
To do this, it is advisable to have a heart rate sensor to start and monitor the rhythm of your heart. The ideal is to choose a cycle computer equipped with this function.
Dossier: How to choose your heart rate monitor?
Endurance corresponds to the capacity to maintain an effort of a relative intensity for a prolonged period. However, if pedaling for several hours at an intensity of around 60% of your maximum heart rate (HR Max) already requires a minimum of preparation, riding at an intensity of between 80 and 85% of your HR Max on the same course is going to require a lot more practice.
For a beginner cyclist, the objective will not be to train to the maximum of his possibilities for as long as possible. Cycling at an intensity between 70 and 80% of your FC Max will already be enough to develop good aerobic skills. For example, if your maximum heart rate is 180 bpm, your target zone will be between 126 and 144 bpm.
Start by doing 2-hour sessions at this intensity, then increase the duration by half an hour each week until you reach the desired distance. During these workouts you can integrate sprints and short intensities (less than 1 minute) to avoid the "diesel" effect, but also work on your velocity...
Improve your velocity:
When we start cycling, we tend to pedal with too big developments. Faced with a lack of power and stamina, it is the most economical strategy that we finally put in place unconsciously. However, if you want to improve your muscular endurance, avoid injuries, and recover better, it is imperative to work on your pedaling speed, or velocity.
This is where the pedaling frequency cadence sensor in addition to your bike computer comes in handy . This tool gives you in real time the number of crank revolutions performed per minute.
First, test yourself! What is your pedaling frequency:
- On the plate ?
- In false rising flat?
- Uphill?
If you turn your legs at less than 70 rpm uphill and/or at less than 90 rpm on the flat, specific training is required. Indeed, an "optimal" pedaling rate is around 80 rpm as soon as the road rises and 100 rpm on rolling terrain.
Being able to turn your legs faster, longer, obviously requires specific training. If in general, you will have to force yourself to pedal more flexibly during all your outings, targeted sessions will allow you to significantly improve your abilities.
Example of a session to improve your velocity
On the flat : 20 to 30 minutes of gradual warm-up then 3 x (2' at 80 rpm + 3' at 100 rpm + 2' at 80 rpm + 3' at 110 rpm)
Uphill : 20 to 30 minutes of gradual warm-up then 3 x (2' at 60 rpm + 3' at 80 rpm + 2' at 60 rpm + 3' at 90 rpm)
These sessions are obviously to be adapted according to your abilities.
At the end of the cycle, the objective is to be able to turn your legs at 90-100 rpm on the flat and at 75-80 rpm uphill during all of your outings.
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