Cannondale Rush 5

How To Improve Your Cycling Speed and Endurance

Cycling is a popular sport. Take a look at the Tour De France for instance and the huge number of racing bicycles sold each year as a result. In the summer we all like to get outside in the sun and get fit, so we decide to take up cycling. But how can beginners and pros improve in this sport? Well it’s not that hard when you follow some basic steps:

1. Get a good bike.
A good reliable bike is very important. Try adding 2 kilograms of weight to your two wheels and ride your daily routine, you'll know what I mean. Trek bikes are generally well liked but are sold at high price points. Try and get the best possible bike for your price range. You can do this by reading reviews online and in magazines, ask for test drives at your nearest bike store and keep a good eye at the development of new models coming out. The important things to look at are the weight, material the frame is made of, aerodynamics and number of gears.

2. Drive at comfortable speeds for long periods of time.
When starting out training don’t overdo it by riding flat out speeds for 10 mins. This will not improve your cycling but instead will create big muscles needed for sprinting. You need to learn to ride at a comfortable speed first for several hours to achieve the best results. Don't get too comfortable though, be sure you are tired at the end of your training and this is done by consistently increasing your pace.

3. Eat a healthy diet and get enough sleep.
This means eat a lot of fruit and vegetables and don't drink too much soda. An unhealthy life style will limit your training progress as well as your fatigue in general. Another important factor in getting optimal training progress is your amount of sleep. During your sleep muscles recover and grow when they have been heavily strained. If you sleep less than the recommended 8 hours your muscles will have less time to recover and less time to grow.

4. Do other sports or activities.
Training in other sports or doing other activities will really help your fatigue. Play golf with your mates or tennis, whatever takes your fancy. This will expose your body to a new activity that requires other strengths. In turn, new muscles will be used and trained to help you with all activities in your life.

5. Wear good clothing.
Ever tried riding in jeans? Then in shorts... it's a world of difference. For the best performance go for the tight short and tight shirt that all pro cyclists wear. But don't wear it if it makes you uncomfortable. Because this will have a negative impact on your cycling.

6. Get clickable shoes.
By this I mean the shoes that click to the pedals. Having these shoes will come with several advantages. First they are thin and they really let you feel the pedals. Second you’re stuck to the pedals so you can push and pull the pedals down and up. Seriously this can improve your performance as much as 20%.

7. Train your whole body.

Have an extreme low fat percentage. It's not about being the lightest or having the most muscles. It's about having a nice balance between muscles and weight. Try to go for a low fat percentage and a nice pack of upper body and centre muscles. Obviously leg muscles are the most important but don't neglect other areas because it will come back to haunt you.

8. Don't ride the same route.
Variation is very important. You should not let your body and mind ride the route it knows inside out. For one it's boring and it will limit your progress. Search for new adventures routes every time you go and don't avoid steep climbs.

These tips should help you with your cycling. Hopefully you can soon improve and be up there with the big guns. Looking for a mountain/endurance bike? Take a look at my review on the Cannondale Rush 5 here!