Training for cycling has a lot of benefits, such as boosting cognitive function, sharpening memory and improving overall brain performance. However, finding the time around working weeks to train for cycling is perhaps the number 1 problem for most riders. All of us are busy people: we have jobs, family, and plenty of other responsibilities tugging at our shirt sleeves. The regret is that we don’t have a magic wand to help us solve this problem. When we do have time to train for cycling, the only solution is to train effectively and flexibly for some quality workouts in the limited time. Follow the following steps to ensure you are taking an effective and flexible ride around a busy working week.tips you require to know to train for cycling around a working week
Tip 1 - train for 3-4 times a week
Less frequent riding doesn’t mean less fitness. In fact, allowing your body adequate recovery between sessions is the key to gain fitness. Most training plans have 4-6 days of riding every week including 120- 180 minutes sessions during the week. However, in reality, most people with jobs, family, and other commitments think this is simply too much. Reducing our training to 3-4 times a week which means similar fitness compared to more frequent riding is easier to stick to when you are on a busy week. In this way, you will become a faster rider with the consistent training from week to week.
Tip 2 - recover from all your rides
One important thing you can’t overlook is that you should recover from all your ride to give your body some time to handle the stress of another workout. Recovery is about how well your body can repair itself. As I have mentioned before, it’s the recovery, not the workout that gets us fitter. Unlike the pros who have full time to recover and don’t need do anything else, you have to find some time to recover from your tight schedule. If you build recovery into a working week, you will find your training rides becoming more and more effective and the risk of overtraining and illness is reduced. Besides, you have more time to handle more important matters and relax with your families and friends.
Tip 3 - be flexible
Flexible training means that you shouldn’t follow a fixed daily schedule for your cycling training. In those days when you have to stay late at the office or it’s rainy, you will absolutely miss the scheduled workouts. Besides, one way to improve your efficiency is that you should choose the type of cycling according to the situation. For example, you can choose to move the workout until the next day or get on the indoor cycling when it’s rainy. As long as you get your workouts for 3-4 times a week, it doesn’t matter which day you choose to train for cycling during the week.
Tip 4 - try to ride to worktry to commute by bike
Riding to work is one of the excellent ways to integrate cycling into a busy work week and build cycling fitness. Riding to work not only enables you to breeze past rush hour traffic but also offers you a chance of breathing the fresh air and clearing your head on the way to and from work. What’s more, a study has found that employees who commute to work by bicycle are more likely to be successful both at work and at home because they are happier with their travel to work, more fitter, more alert and healthier. If you are ready to commute by bicycle to work, one thing you should make full use of is carrying things via panniers or backpacks to and from work. This extra weight will improve your cycling strength especially when you choose a hilly commute.
Tip 5- run errands by bike
If commuting by bike is not possible for you, you can run errands by bike. Anyway, you always have to leave your home for other reasons. You can pick up groceries and make short trips around the neighborhood by bike which not only reduce your emission but also integrate some exercise into your errands. In fact, it’s more convenient that other kind of transportation in many cases. So say goodbye to carrying your groceries by car and public transportation from now on.
Tip 6 – get a turbo trainerget on a turbo trainer as an extra workout
There are always rainy days to ruin your plans for the outdoor workout. If you can’t ride out on rainy days, get on to the turbo trainer is an excellent choice fro it’s a highly effective cardio and strength workout. You can ride on your stationary bike in front of your TV to enjoy your favorite show. Besides, you can use turbo trainer as your extra training when you have a short time in the saddle during the week.
Even on busy weeks, we can still build fit by hopping in the saddle. As long as you are consistent from week to week and train for cycling effectively and flexibly, you will gain more fitness benefits and happiness through bicycle.