Endurance training in cycling refers to the process of building stamina, muscular endurance and aerobic capacity to help cyclists ride longer distances at a consistent pace. It involves a combination of low-intensity, long-distance rides and high-intensity interval training sessions using equipment like an electric city bike. This type of training helps cyclists improve their cardiovascular […]
3 Hip Stretches to Cure Cycling Hip Pain
A very common complaint from cyclists is cycling hip pain. This post has a video showing three simple hip stretches that almost miraculously cured my own debilitating and very painful cycling hip pain.
How to Get Bike Fit: Complete Bike Training Plan
This is a complete bike training plan that is suitable for new cyclists who want to get fit, build muscle, and burn calories. It is based on principles of rest, moderation, consistency – and progressive overload and interval training. Following this bike training plan will enable you to dramatically increase your fitness level, strength, and cardiovascular health.
7 Reasons to Use a Power Meter on Your Bike
This post presents our top 7 reasons to use a power meter on your bike. Prices are dropping on power meters worldwide, making this a great time to get started with power meters. But why would you get one? Well Joe Friel, elite cycling coach and author of The Cyclist’s Training Bible, calls the power meter the most effective tool for increasing speed on the bike. Friel highly recommends that if you are a cyclist who is looking to improve, you should use a power meter. In this post, we explain why.
Our Most Successful Cycling Training Plans
This post will help you to pick the perfect cycling training plan, as it includes links to our most popular and successful bike training plans. Whether you are a complete beginner, an intermediate cyclist, or even quite advanced, we have a plan for you! We have cycling training plans that will take you from complete beginner, to competing in your very first bike race. Use this post to pick a plan that will empower you to achieve your health and fitness goals, and to to live your very own cycling dream.
Beginner Cyclist Training Plan, Phase 3 – Getting Ready for Your First Race
Phase 3 of the Average Joe Cyclist Beginner Cyclist Training Plan shows you how to kick your bike training up a notch. The aim is to increase the demands on your body and keep getting fitter and faster. Phase 3 presents you with a choice of three different methods to up your training level. Once you are into this phase, you will no longer be a beginner cyclist. Not by a long way! Instead, you will be well on your way to your first bike race.
Average Joe Cyclist’s Beginner Cyclist Training Plan: Phase 2 – Interval Training
Phase 2 of our Beginner Cyclist Training Plan builds on the gains you made in Phase 1, allowing you to quickly improve your fitness and speed. In Phase 1 of the Beginner Cyclist Training Plan you built up the ability to cycle for one hour continuously at an easy pace. In Phase 2 you will start to include high intensity interval training (HIIT) in your workouts. This will cause increased calorie burn, fight stress, and help you to get fit faster. Recent research also shows that high intensity interval training is the most effective exercise to fight aging.
Average Joe Cyclist’s Beginner Cyclist Training Plan: Phase 1
The Average Joe Cyclist Beginner Cyclist Training Plan is a really simple plan that is suitable for new cyclists. Phase 1 of this plan requires just 3 training days per day, but it will enable you to see impressive fitness gains really fast. Phase 1 will get you to the point where you can comfortably cycle for up to an hour at a time – and ready for the next, more ambitious step.
Why Stretching is Crucial for Cyclists
In this post, we explain the science behind why stretching is crucial for cyclists. Learn why your muscles get sore, and how stretching can help you to reduce pain and cycle much more efficiently.
Stop Doing Crunches! 10 Minute Complete Core Workout for Cyclists
Videos showing complete core workout. There’s a lot more to building core strength than doing crunches – in fact, you should STOP doing crunches! Here’s a simple but effective core workout that will help you build strong core muscles – making you a better cyclist, and reducing back pain and injuries.
7 Reasons to do High Intensity Interval Training (HIIT) on Your Bike – and How to Do It
Riding a bike is a great way to get fit. Just getting on a bike and riding it somewhere will give you exercise, and exercise is always good. So, if you want to get fitter and healthier, and fight aging, riding a bike will help. However, like everything, you can work hard, or you can work smart. And it turns out that interval training on a bike is the smart way to get fitter faster, burn more calories, fight stress and aging, and control blood sugar levels. Read our post to learn more about the exciting benefits of interval training on your bike. It includes the top 7 reasons to do interval training on your bike!
Top 7 Strength Building Exercises for Cyclists
Here’s a video featuring the top 7 strength building exercises for cyclists. These exercises can all be done in the comfort of your own home. Get strong in the winter so you can enjoy a great summer on your bike! The exercises require minimal equipment, with most of them requiring only a yoga mat. Just three of these ten-minute workouts per week will help you to improve your cycling efficiency and power.
5 Great Strength Exercises for Cyclists
Here are 5 great strength exercises for cyclists, all demonstrated with videos. Doing these 5 exercises at least twice a week will make you a stronger, more powerful and efficient cyclist!
Science Shows HIIT on a Bike is the Best Exercise to Fight Aging – And We Show You How to Do it!
Yet another study has shown the extraordinary benefits of interval training (also known as HIIT) to fight aging. Specifically, it showed the most impressive anti-aging results in older people who did high intensity interval training on stationary bikes. Aging is inevitable, but you can start using interval training on a stationary bike today to fight aging!
The 10 Best Stretches for Cyclists
Many cyclists suffer from lack of flexibility and poor posture, and many of us suffer injuries. Stretching is the best way to combat these problems. This post explains the 10 best stretches for cyclists, and shows how they target the key parts of a cyclist’s body. Start with 10 minutes a day, 4-5 times a week and you will very quickly start seeing and feeling improvements. As a bonus, you will also be able to cycle more efficiently!
Complete Guide to Stretching for Cyclists
Every cyclist needs a complete guide to stretching, to prevent cycling knee and hip pain, and injuries in general. This post explains why cyclists need to stretch, describes the focus areas that cyclists need to prioritize, and introduces you to the most important stretches you need to do to prevent pain. Cycling knee and hip pain in particular is a major concern for many cyclists. The stretches in this post are an easy way to prevent cycling knee pain and hip pain. We also include some basic exercises, if you want to be even more proactive! This post also includes two videos to show you how easy these moves actually are.
How Much Aerobic, Anaerobic, and HIIT Cycling Training Should You Do?
This post plus video explain the differences between aerobic, anaerobic and HIIT cycling training. We also suggest how much of each kind of training you should be doing to achieve your own specific cycling training goals.
5 Benefits of Cross Training for Cyclists
Cross training offers many benefits for cyclists, and this post focuses on five of those benefits. Did you know that one of the best ways to become a better cyclist actually involves getting off the bike? In fact, we’re talking specifically about cross training. Cross training has long been praised for its positive effects on cyclists and many other endurance athletes.
How to Create a Resistance Band Workout for Cyclists
Try this great Resistance Band Workout for Cyclists. Right now is a great time to find effective ways to improve your cycling by working out at home. Strength training for your cycling will increase your mobility, flexibility, and power on your bike. In this post we share some excellent exercises that you can do at home. All you need are some resistance bands (for some of these exercises) and some suitable footwear.
3 Ways to Use an Electric Bike to Get Fit
Did you know that you can use an electric bike to get fit? This post describes 3 different ways that you can use an ebike to get fit and healthy. Turns out, an ebike provides excellent ways for you to get fit.