14 Jul 2013

Consistency in Training is the Key to Cycling Success

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Want to Ride Better, Faster, Longer? Find the Answer through Consistency

When it comes to making us better cyclists there’s nothing more beneficial than consistency in our training. Research shows that consistent shorter rides do more to improve our fitness than occasionally busting our behinds on the bike. The body responds best when we stimulate it regularly with workloads that challenge it to adapt and grow stronger, but don’t overdo it and cause it to crumble. Adverse to the positive adaptations we achieve through regular training, hammering out a single long ride on the weekend after doing nothing during the week not only induces little to no fitness gain, it can cause injury or damage our psyche when we see no improvement in our riding. A great recipe for more speed on the bike would include two shorter higher intensity interval rides during the week and one to two longer lower intensity outdoor rides on the weekend.
Alongside work, family, and other obligations, consistent riding can be a challenge. Consistent training days/times, training partners, spin classes, individual training plans, and group rides help keep us accountable in our riding and can make it more fun. In addition to consistent training schedules, monitoring and recording your activity with Heart Rate monitors or Power meters provide insight into your progress.
At P2M, our indoor training classes are similar to conventional spin classes and are another popular way to get aerobic training on a bike indoors. In contrast to riding at P2M on a computer controlled computrainers, traditional spin bikes allow the user to subjectively manipulate resistance and training intensity depending on how they feel, reducing the precision and potential efficacy of spin bike training. Markedly different from riding a spin bike, at P2M everyone trains on the bike fit to their individual anatomy that they use for recreation and competition outside, yours. This point is very important, because whenever we ride a bike we work specific muscle chains as we pedal and will therefore get the biggest physiological bang for our buck, or effort, when we train on the bikes we use in the half-century, big race, or time trial that we want to excel in. Doing both specific interval training on indoor computrainers and fun and challenging outdoor rides on our own bikes allows us to consistently recruit our bike-specific muscle chains and become lean, mean, bike riding speed demons (i.e. people who enjoy riding their bikes and do it well!).
Come join us for a spin class or training session and talk to Andy or Gabe about setting up an individual training plan if you are interested in maximizing your fitness or peaking for a big event.

Rock and roll, and pedal to the metal!
-Gabe

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