Tour De France Blog

Spring is a big time for riding and what better time than the winter to prepare for your mountain cycling training. In the winter you might have to use a stationary bike to train on but it will give you a chance to monitor how you ride more precisely. You can also incorporate cross training into your regimen. The first thing to do is make some goals.

Having a partner to workout with is always easier, if you are out on a ride dress for the cold weather and keep in mind when it gets below 15 degrees you might want to come inside and get on a stationary bike. Keep a log of your activities and your progress to keep you on target.

Cross country skiing is an option you can utilize that will keep your fitness levels up and is very enjoyable. If the temperatures get below 15 degrees you might want to stay indoors as your hands and feet will get too cold. The snow is beautiful to ride in but caution needs to be taken.

Stationary cycling will help you with your cadence, your flaws can be worked on and measured. You can determine your heart rate, you can cut down on distractions from cars and rocks and sewer grates and you can spend the time catching up on your reading. Try to get in at least three rides a week for an hour each to keep your spin optimal and to work your muscles.

If the trainer report watts, use a heart rate monitor to check your efficiency at different cadences at the same speed and resistance. You can analyze cadence versus heart rate versus watts. Also monitor how your ride is when you eat and drink different foods and liquids. Position the handlebar to optimal setting.

Weight training can be an important component of your plan. This will give you an edge when you are doing sprints or jumps and is worth the time it takes. You need to select a program designed for your style, your strength and goals.

Mountain cycling training during the winter can be fun and something different for you to do. It will be fun to keep a record of your progress and incorporate cross training into your goals. It allows you to train no matter what the weather and you will stay fit for when spring comes.

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Preparing for a race requires training in endurance and strength and teaching yourself how to rest and recover. Mountain Cycling Training involves time both on the bike and off of it. You will be climbing hills and sprinting so you need to have stamina and strength. You will be off road and will need to be strong in order to maneuver your way through obstacles and various terrain.

Train on different types of terrain so your muscles can all get a workout. Find paths that require you to stand on your pedals and shift your weight, this will exercise your hamstrings and gluts and not make your quads do all the work. Climbing hills will increase your aerobic endurance and flat country will increase your stamina. Balance your workout terrains to avoid working too much in any one area.

Heart monitors can help to track your progress. There are models made specifically for cycling that include power meters to measure your power output. You can get them with GPS functions and some will show comparative analysis. They also have functionality to show distance, speed, caloric burn and heart rate.

Gradually increase the connective tissue and muscle temperature when you prepare for your training. This will prevent you from getting injured, having cramps and having a feeling of tightness. A 20 to 45 minute warm-up is recommended.

Mentally focus on your workouts and ride at about 90 rpm at low pedal resistance for about 5 to 10 minutes. Add more pedal resistance after 10 minutes and remember to breathe deeply and stay relaxed. When you get off the bike stretch your shoulders, neck, lower back, calves, hamstrings and quads.

Weight lifting will help you to control your bike off road. Do squats, dead lifts and use a stability ball to make it a bit harder. Inverted rows, push-ups, bench presses and chin-ups are good exercises to do.

Prepare your body for the ride, three months before begin drink electrolytes when training. Two months before the ride pay attention to mental and physical fatigue and when it is likely to happen. At these points an electrolyte drink will stabilize blood sugar levels and provide amino acids. On hot days drink water every 35 to 40 minutes and on cool days every 45 minutes. One month before the ride take a balanced vitamin supplement and eat well-balanced meals including whole grains, vegetables and fresh fruit.

The day before the event eat plenty of carbs and a moderate amount of protein and fat. Foods that contain protein and fiber can bulk you up meaning extra pit stops. Drink enough fluids but not too much. On the day of the race have a bagel, toast or pancakes and allow two hours to digest. Coffee and tea are diuretics and will increase pit stops. Stay hydrated, drink a liter of water of electrolyte every hour, replenish carbs and avoid high fat, fiber and protein. Mountain Cycling Training is a full body workout that will help you win the race.

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