Cycling special : 5 tips to get you ready to cycle all summer long

Content developed with Myriam Paquette, Exercise Physiologist at Institut National du Sport du Québec

For many of us, Spring is just another word for “cycling”. This sport, gaining in popularity in Quebec, offers a host of benefits, both physical and mental. After all, what better way to workout while getting fresh air and following your own schedule? Myriam Paquette, INS Québec Exercise Physiologist, shares some tips to help get the body in shape for the upcoming start of the cycling season.

1 - The more you move, the better!

The first thing to keep in mind for those of you who are sedentary, cycling is an excellent way to get you back into action. In fact, there is no prerequisite training for beginners. Nonetheless, if you want to smooth the transition from a sedentary lifestyle to an active one, you can take up another cardiovascular activity like walking, running or hiking. If you practice these activities two to three times a week, a few months before the season starts, your first ride will be more enjoyable!

2 - Interval training - a key to success

Whatever the season, it’s always best to train in intervals where repetition of effort is separated by periods of recovery. These intermittent sessions enable the optimization of your physical condition and performance. You can opt for very long outings to work on endurance, as well as shorter outings that will be interspersed with high and low intensity activity.

In the winter, you can also do interval training on a stationary bike or use your own bike mounted on a home trainer. Although this type of training may seem a bit boring for some, the intervals are an excellent way to make time go by very quickly!

3 - The benefits of complementary training

Cross-training can help you improve your performance during the season and maintain your gains during the winter. The idea is to complement your cycling sessions with another sport that stimulates the cardiovascular system. Running, cross-country skiing, hiking and swimming are all excellent examples.

Complementary sports to practice according to your experience

It’s important to note that cycling benefits from adaptations derived from cross-training, particularly for novice or intermediate cyclists. All they need to do is vary their training between running and swimming or even yoga.

Nonetheless, the more the experience level increases, the more the specific exercise becomes important. Advanced cyclists will want to maintain their seasonal gains with fat bike or stationary bike sessions during the winter.

4 - Strength training - essential for the body

To ensure that you exercise your entire body while preserving healthy bones, it’s important to add a few strength training sessions to your weekly routine all year long. This tip applies to everyone no matter what your level. Why is this the case? In addition to maintaining independence in old age, strength training reduces the risk of injury and helps correct certain posture defects that can be due to prolonged cycling activity. In addition, studies show that strength training is linked to improved cycling performance. In other words, you’ll kill two birds with one stone.

A program that suits your needs

For the novice, an introduction to circuit strength training can make noticeable difference when you want to start cycling. For the intermediate or expert cyclist seeking to improve performance, it’s preferable to work at maximal strength focusing on the legs, without however neglecting the muscles that stabilize the torso and the shoulders. If you want a strength training program adapted to your body, your objectives, and your level, it’s preferable to consult a kinesiologist.

5 - A simple tip to maintain flexibility

As cycling requires that you maintain a relatively static position, it can be beneficial to include stretching exercises in your training routines. Stretching allows you to maintain flexibility which is essential to the body’s well-being. A short session involving different yoga positions can be an interesting element to add to your fitness plan.

The importance of expert consultation

Every ‘body’ comes with its own baggage, strengths and weaknesses. That’s why it is essential to call on one of the experts to get personalized recommendations. A kinesiologist can guide you in the practice of cycling and complementary training so that you improve performance and avoid developing bad habits. What a great way to practice a sport with the support of others!