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Everything You Need to Know to Take Your Riding to the Next Level: A Comprehensive Guide to Bicycling

Shawn Reed

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Published in The Bicycling Big Of Training: Everything You Need To Know To Take Your Riding To The Next Level (Bicycling Magazine)

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Whether you're a beginner or an experienced cyclist, there's always something new to learn about the sport of bicycling. This comprehensive guide will provide you with everything you need to know to take your riding to the next level, from choosing the right bike to training techniques and nutrition tips.

The Bicycling Big of Training: Everything you need to know to take your riding to the next level (Bicycling Magazine)

The Bicycling Big Book of Training: Everything you need to know to take your riding to the next level (Bicycling Magazine)

by Tom Foreman

4.6 out of 5

Language	:	English
File size	:	5164 KB
Text-to-Speech	:	Enabled
Screen Reader	:	Supported
Word Wise	:	Enabled
Print length	:	386 pages

Choosing the Right Bike

The first step to taking your riding to the next level is choosing the right bike. There are many different types of bikes available, so it's important to do your research and find one that's suited to your needs and riding style.

If you're new to cycling, a good place to start is with a hybrid bike. Hybrid bikes are a good all-around option that can be used for both road and off-road riding. They're also relatively comfortable and easy to ride, making them a good choice for beginners.

If you're more experienced and interested in road biking, a road bike is a good choice. Road bikes are designed for speed and efficiency, and they're great for long rides on paved roads. Road bikes typically have a drop handlebar, which allows you to get into a more aerodynamic position.

If you're interested in mountain biking, a mountain bike is the best choice. Mountain bikes are designed to handle rough terrain, and they have features like wide tires and suspension that make them ideal for off-road riding.

Once you've chosen the right type of bike, you'll need to decide on the size and fit. It's important to get a bike that's the right size for you, as a bike that's too big or too small can be uncomfortable and inefficient.

To find the right size bike, you'll need to measure your inseam. To do this, stand up straight with your feet shoulder-width apart. Then, measure from the top of your inseam (the inside of your thigh) to the ground. Once you have your inseam measurement, you can use a bike size chart to find the right size bike for you.

It's also important to make sure that your bike is properly fitted. This means adjusting the seat height, handlebar position, and brake levers so that they're comfortable and efficient for you. You can have your bike fitted at a local bike shop.

Training Techniques

Once you have the right bike, you can start thinking about training. There are many different training techniques that you can use to improve your cycling performance. Some of the most effective techniques include:

Interval training: Interval training involves alternating between periods of high-intensity riding and rest. This type of training can help you to improve your speed, endurance, and power.
Hill training: Hill training involves riding up hills. This type of training can help you to build strength and endurance.
Long rides: Long rides can help you to improve your endurance and stamina. It's important to gradually increase the distance of your rides over time.
Strength training: Strength training can help you to improve your overall strength and power. This can lead to improved cycling performance.

It's important to find a training plan that works for you and your individual needs. If you're new to cycling, it's a good idea to start with a beginner training plan and gradually increase the intensity and duration of your rides over time.

Nutrition Tips

Nutrition is an important part of cycling performance. Eating the right foods can help you to fuel your rides, recover from workouts, and improve your overall health.

Some of the most important nutrients for cyclists include:

Carbohydrates: Carbohydrates are the body's primary source of energy. Cyclists need to eat plenty of carbohydrates to fuel their rides.
Protein: Protein is essential for muscle growth and repair. Cyclists need to eat enough protein to support their training and recovery.
Fat: Fat is an important source of energy for cyclists. Fat also helps to absorb vitamins and minerals.
Vitamins and minerals: Vitamins and minerals are essential for overall health and well-being. Cyclists need to make sure they're getting enough vitamins and minerals from their diet.

It's important to eat a balanced diet that includes all of the essential nutrients. Cyclists should also make sure to drink plenty of fluids, especially water, before, during, and after rides.

Other Tips

In addition to choosing the right bike, training properly, and eating a healthy diet, there are a few other things you can do to take your riding to the next level:

Find a riding buddy or group: Riding with others can help you to stay motivated and accountable. It can also be fun to share your cycling experiences with others.
Set goals: Setting goals can help you to stay focused and motivated. When you set a goal, make sure it's specific, measurable, achievable, relevant, and time-bound.
Don't be afraid to ask for help: If you're struggling, don't be afraid to ask for help from a friend, family member, or coach. There are also many resources available online and in libraries.

With the right preparation and dedication, you can take your cycling to the next level. So get out there and ride!

The Bicycling Big Book of Training: Everything you need to know to take your riding to the next level (Bicycling Magazine)

by Tom Foreman

4.6 out of 5