Maximizing Your Cycling Class
- By Dr. Jenni Bruning Brown
- April 20, 2016
5 ways to Maximize your Cycling Experience
Many of us are new to cycling, and some of us are seasoned riders. No matter where you lie on the riding spectrum, focusing on 5 key factors can alter not only your class experience but your ability to accomplish and surpass your fitness goals. Fly Master Trainer Jenni Bruning Brown has her 5 top recommendations for you to maximize your cycling experience make every ride your best.
- Focus on Form. The better your form, the better your experience (and less chance of injury). If you focus on having correct form (correct alignment of the spine, engaging the core and inner thighs) you will have a better workout and experience the class as the instructor intends it to be taught, thus getting a better ride.
- Drink up. Drink before, during and after you ride. You should be drinking eight 8 oz glasses of water daily without exercise. Hydration is crucial to recovery and performance. You have to be hydrated to be able to have energy, to build muscle and to sustain endurance.
- Make Friends with Resistance. You can’t expect to get any stronger if you ride without adding resistance. While no one else will ever know if you don’t add resistance, you will. Your heart, legs and lungs need the added resistance to get stronger and build up cardiovascular endurance. The more resistance you add, the stronger you’ll get over time. Plus, you’ll burn more calories and see faster results!
- Mix it up. Step out of your comfort zone. If you always get tired 17 minutes into your ride and need to take a break, next time push yourself past that point. Train yourself to either go longer, or do something different each week that pushes you out of your typical pattern. Figure out where you tend to zone out or back away, and challenge yourself to move beyond it.
- Warm it up and stretch it out. Remember that life isn’t a race. It’s important to take a few minutes at the beginning of your workout to let your body get comfortable on the bike, and then to stretch after you ride. Perhaps even a take a foam roller to the tight areas on your body before you hop on the saddle to help get your muscles warm and blood flowing. Anything you can do will help your recovery and allow you to feel better before and after your workouts.