Over-training can lower testosterone levels. Lower testosterone levels decrease your body’s ability to repair and recover, so your fitness improvements may slow down or even stop. This post describes the warning signs of over-training that you should look out for. It also includes 4 tips to prevent over-training and boost testosterone levels.
A Beginner’s Bike Training Plan that is suitable for new cyclists, based on principles of rest, moderation, consistency – and eventually, interval training. Following this beginner’s bike training plan will enable you to dramatically increase your fitness, strength, and cardiovascular health. It can also help you to lose weight. Post includes advice for heavier people starting out on a bike training plan.
If you’re planning to get fit, or maybe even want to train to do a charity bike ride, consider how you are going to monitor the intensity of your workouts. The Rate of Perceived Exertion (RPE) is the easiest way to measure exercise intensity – and it’s free! This post shows you how to use perceived rate of exertion to get fit.
A year ago, I accepted that I will never actually do an epic charity bike ride such as the Ride to Conquer Cancer. But recently, all that has changed, and I have now resolved that I will do next year’s BC Ride to Conquer Cancer. Here’s how I came to be inspired to do this. I hope this post will inspire you too. Also includes links to useful training advice and other inspirational cycling posts.
George A. Custer said it best: “It’s not how many times you get knocked down that count, it’s how many times you get back up.” Georgia Simmerling – two-time Winter Olympian and five-time Ski Cross World Cup medalist – epitomizes this winning spirit and inspires us all to get back up and keep going (and cycling)!
Researchers have proven that very short sprint intervals of intense cycling can yield impressive health and fitness benefits. This means it is possible to get fit in much less time than was previously thought. It is possible to get just as fit in 30 minutes a week as in two and a half hours per week. This breaks down to three 10-minute workouts, as compared to three 50-minute workouts. No, it’s not another crazy get fit fad, and you don’t have to buy anything – it’s simply more proof of the enormous benefits of sprint interval training (i.e. exercise sessions that include very short bursts of very intense effort).
An effective post-ride routine is a crucial part of good, structured bike training. Exercising smartly isn’t about completely wiping yourself out, and then doing it again on your next ride. Adequate recovery prepares your body for ongoing work-outs, so that ultimately you can really get fit.
If you’re planning to get fit, or maybe even want to train to do a charity bike ride, consider how you are going to monitor the intensity of your workouts – and consider getting a decent heart rate monitor. This post shows how you can use perceived rate of exertion to start getting fit, and recommends that you use the precision of a heart rate monitor to take it to the next level.
Deciding to do a charity ride is a great way to get involved and get fit. The fixed date for the cycling event gives you a get-fit goal to aim for, and the motivation to keep going with your cycling training plan (you don’t want to end up pushing your bike uphill on the day, if you can avoid it). Most charity bike rides in the USA and Canada take place during the summer, so you have the early part of the year to start training and getting fit for your chosen charity ride.