How do I get my fitness back?
in Cycling ·
Ethan Cook81 said:
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How do I get my fitness back?
in Cycling ·
The most significant gains happen when you stick to an every-other-day training schedule. If you push through day after day without breaks, your muscles simply won't have the time they need to recover, which inevitably leads to plateauing and, eventually, injury. On the flip side, if you leave too much space between sessions, your progress will slow down significantly. Of course, this doesn't apply to professional athletes, as their bodies are conditioned to handle intense workloads and bounce back much faster.
You shouldn't try to ramp up your mileage too aggressively—something like a 10% weekly increase is a solid rule of thumb. It's also wise to mix things up by combining different types of rides, such as pairing long, low-intensity endurance runs with shorter, high-intensity bursts or hill climbs to build both stamina and raw strength. You can easily swap some cycling sessions for running, or use your off days to hit the gym for strength training that doesn't put too much strain on your legs. Make sure you stretch thoroughly after a ride and perhaps do some light warm-ups beforehand to stave off inflammation and injury. Additionally, eating lean protein like chicken a few hours after training is key to ensuring your muscles recover efficiently.
Ultimately, dropping those 8 pounds will definitely help accelerate your progress.
Sent from my Samsung Galaxy S7 Edge using Reddit
You shouldn't try to ramp up your mileage too aggressively—something like a 10% weekly increase is a solid rule of thumb. It's also wise to mix things up by combining different types of rides, such as pairing long, low-intensity endurance runs with shorter, high-intensity bursts or hill climbs to build both stamina and raw strength. You can easily swap some cycling sessions for running, or use your off days to hit the gym for strength training that doesn't put too much strain on your legs. Make sure you stretch thoroughly after a ride and perhaps do some light warm-ups beforehand to stave off inflammation and injury. Additionally, eating lean protein like chicken a few hours after training is key to ensuring your muscles recover efficiently.
Ultimately, dropping those 8 pounds will definitely help accelerate your progress.
Sent from my Samsung Galaxy S7 Edge using Reddit