The Secrets of Building Resistance – Resistance Training in a Nutshell

You’ll find out soon enough, when you enter into the world of cycling, that it is a classic endurance sport. As with any discipline, it will take time for you to develop the cardiovascular strength, and the aerobic capacity for you to able to excel in it.

Whether you are an amateur weekend warrior or a professional cyclist, you will grant that basic training on form and fundamentals are the most important factors that will ensure your success out there on the tracks. You can’t expect to be an idiot savant by fooling around with it; it takes good old sweat and time.

If you’ve been participating in track or in rowing, you may find that you can cut down the several years you need to spend to hone your body into the cycling powerhouse that it can be; as you already have a headstart in your cardiovascular output.

The Importance of Training

Training is fundamental to improvement. As cycling is an endurance sport, it’s paramount that building aerobic function should be your primary fitness goal for the first phase of your training. Religiously following through on your training prepares your body for the rigors of racing, and sets you up to improve your aerobic function by a year’s time.

Proper form and consistent training are definite keys in building your stamina and endurance, but how should you structure your workouts? We examine the ways.

Endurance Training

Endurance training on paved roads at a constant speed opens up a host of physical changes you will notice as you continue on. Ensure that your heart rate is working at a maximum of 70-80% to reach the maximum rotations per minute (rpm) to about 90-105. Sometimes you may feel as though you aren’t getting anywhere, sometimes you’ll feel like you’ve hit the wall in terms of your cardio, but mark my words: you’ll see where your hours went when the rubber hits the road. Nothing is more of a rush than that.

If you live in an area that experience snow, obviously it will hinder your progress; in this case, continue training indoors with an indoor bike whose reviews you can find at, or be religious with your spinning or high intensity indoor classes. It’s not ideal, but it will do for the cold winter months.

The Benefits of Consistent Training

Continuous training stimulates the contraction of your muscle fibers, which in turn makes them efficient in delivering blood to them as you pump the pedals. It also helps unlock the glycogen stores in your body for maximum burn; no other exercise can tear through fat like cycling does. Furthermore, your respiratory levels and breathing capacity will see tremendous gains thanks to the heart pumping highly-oxygenated blood throughout the body.

All these benefits contribute to a fitter body that allows you to travel long distances at perfect ease.

How Long Does Endurance Training Take?

Endurance training takes at least two months especially when you look to gradually increase your capacity. Also, never skip leg day! Building your leg muscles provides further support, and improves resistence; special care must be noted to not overdoing leg day, as increasing mass doesn’t correlate to increased force and speed when it comes to cycling.

Work Your Way Towards a Strong Finish

Always dedicate 15 minutes to stretching and rest; regardless of whether you’re working with a trainer or otherwise, make sure to focus on stretching the muscles that work the most during endurance training: that is, your neck, traps, shoulders, quads, thighs, and calves.

Endurance training requires dedication and discipline; to be the best, you need to invest, and you need to train with the best. Never forget the fundamental tenets – make sure your form is immaculate, and be consistent with your training habits. That’s how you get from being a Joe to a pro.