To Dutch and Flemish are bicycle people are well known. Cycling is in our blood. Do you want to get your iron horse from the stables, but your condition is not top?Starting to Bike, you can increase your cycling workout at 10 weeks and so to 100 kilometres.
The Microbe has also cycle? Cycling requires an effort, but at the same time relax. you want to have a responsible and healthy way sports? Do you want to know what a real driving position? How can you control your breathing?Stretching should you do? What is a good bike? You learn everything in the program from the beginning to the Bike.
What is beginning to Bike
With the proposed training? s as you can in 10 weeks to build up your fitness to ride 50 km or 100 km. you exercise three times a week
50 km cycling:
Training begins with your first 10 km bike, a 15-minute rest and then back 10 km cycle. Each workout is a alternation of several kilometres of cycling and rest, or a short bike ride with rest breaks. You build up the time you cycle through the various weeks. The ultimate goal is to cycle 50 km after 10 weeks, which takes an average of 2.5 to 3 hours.
The full program can be found 50 km to 50 km cycling.
100 km cycling:
Have you already have some riding experience or have completed the program successfully 50 km, then you can work out for 100 km cycling.
Training begins with your first 20 km bike, a 15-minute rest, and again 15 km cycling. At the end of week four you been stayed at 50 km and then on average 10 km each week so that you can manage after 10 weeks of 100 km, which corresponds to about 5 hours of cycling.
The full program can be found 100 km cycle at 100 km.
Tips for cycling
- Ensure proper driving position: adjust the height of the saddle and handlebars
- Use the first few weeks the same gear
- Stretch and drink enough during the breaks
- Are you also tired: then take an extra rest day between
- Take a healthy snack when you make a long drive
- Please always repair material with a puncture
- When the weather is bad, you can change your workout through the same training on the exercise bike or one hour of training in order to pack your bike suggested on Polyhobbies.com.
- Do you have a workout without rest: keep the same pace.
- In recent weeks, it is a good idea to find or switch to heavier switches a Hillier course
- Bicycle safety: wear a fluorescent vest and helmet