Riding a bike. Help me on how to get the best workout out of it.?

A

Alex

New member
I know it's a great way to get in shape. But I was just wondering how I should go upon exercising on it. I don't know how hard to ride, how far, or how long etc. Like I tend to burn out if I go too fast, and if I go long distances I tend to keep a pace. What should I be feeling to know that I'm riding vigorously enough and when I should start slowing down a bit to not get really tired. Any input would be great.
 
You want to start out with an easy 10 warm up ride to get the blood flowing. After the warm up you want to pedal at a high cadence 70-90 rpm's with a lite pressure on the pedals. That uses your slow twitch muscles that use fat as a fuel and can go for a very long time. You want a gear that will get your breathing to the point where you can still talk but not sing. If you need to catch your breath or your legs start to hurt drop down a gear or two and keep pedaling at 70 rpm's. As you recover you will find it easier to pedal faster. Go for distance and not speed you will get faster as you get stronger.

You want to climb hills to get stronger, try to keep your cadence up as long as you can before dropping a gear. Don't wait to long to drop and sometimes you may have to drop several gears until you can pedal easily again. You can do 30-90 second intervals for spinning as fast as you can in a lower gear or mash a higher gear then drop back to an easy pace to recover.

Ride until you get tired and then go a little longer. I get a second wind after about 12 miles and I feel good and have less pain.
 
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