Cycling Training Tips

Here are some training tips for cycling that might be useful to those starting out.

1) Spinning: If it worked for Lance, it can work for you. Peadling fast in an easier gear is much more efficient than pedaling slow and hard in a difficult gear. Use a gear that you can pedal comfortably at 85-100 rpm's. The best way to know what rpm you are pedaling at is to get a bike computer that will show cadence. The Cateye Castrale 8 (http://www.excelsports.com/new.asp?page=8&description=Astrale+8&vendorCo...) is a good one that has the cadence feature and is pretty cheap. If you don't have a computer, then it will be difficult to judge. One way to tell you are in too easy a gear is if you are pedaling so fast you start to bounce on the saddle. If it seems like you are pushing the pedals pretty hard, then you are in too hard a gear. 85-100 rpm's might seem tough to maintain at first, but if you keep with it then it will get easier over time.

2) Long Rides: Get out there and ride for a while. These should be easy rides where you just go spin for a while. These are good rides to do as a group and just have fun. You need to do some of these rides to build up endurance to be able to do speed and/or strength workouts later. Plus you need to get your body used to being on the saddle for a while. Be sure to take drinks with you and food if you will be out for more than an hour or so.

3) Hill Training: Fortunately, there are plenty of hills around Knoxville for hill training. Do an easy warmup for 20-30 minutes. Find a hill that takes 1-2 minutes to climb. Use a gear that you get up the hill in pedaling at no less than 70 rpm's. Start with a low number of reps and work your way up. Then do an easy cooldown the same length as the warmup. You should be spinning for the warmup and cooldown.