3 Tips for Bicycling for Weight Loss

biking weight lossCycling is one of the world’s most popular sports, and with that comes a huge variation in the reasons and motivation for why people get into the sport in the first place.

For some, it’s simply due to the sheer pleasure of riding a bike, while for others it’s an avenue for competition and testing their body to its limits. For still more, biking is a great way to get in shape and lose weight.

If you fall into the latter category, then let’s take a look at a few tips you can use to lose weight from cycling.

1 – Start Slow

The cardinal rule of exercise training for any objective is to always start slow. This is especially true if you don’t already have a base of other physical exercise, since your body will need time to adjust to your new schedule.

As mentioned in this post on how to lose weight on a busy schedule from weightlossexerciseroutine.com, you can be most effective with your weight loss strategy if you take the time to train your metabolism properly.

This is true for any exercise plan, including cycling, since you need to teach your body to become accustomed to a different workout routing.

2 – Allow Warmup and Cooldown Time

Part of training your body correctly means that you don’t give it any unexpected jolts. That applies to your individual workouts as much as it does to your overall weight loss strategy and exercise plan.

To do this, all you need to do is make sure you allow at least 5-10 minutes on each end of your workout to warm up and cool down your body.

Failing to warm up can cause you to workout anaerobically instead of aerobically, and failing to cool down can mean stiff joints and sore muscles later!

3 – Don’t Do Endurance Races

Finally, you ‘re going to want to stay away from endurance races and events if your primary objective is to lose weight.

Have you ever seen someone who is training for a marathon to realize that they’ve gained weight, despite exercise for untold hours each week? The same happens with cyclists.

When you train for long events (over 2 hours) you actually tell your body to start storing more fat, so that you have fuel to consume when you participate in the long rides.

Don’t worry if this has happened to you already, since as soon as you stop the endurance rides, you’ll drop the extra pounds quickly, but it also means that if your goal to begin with is to lose weight, you most certainly won’t be helping your cause!

Hope these tips help you to figure out a plan. You can learn more about creating a training plan to lose weight from biking.com.

Cross Training for Cyclists: Should You Weight Train?

cycling wiehgt trainingIf you’re a serious cyclist preparing for a race and are looking for ways to improve your time, one thing you might consider is to add in a variety of different types of workouts into your training schedule.

This variation is known as cross training, and can go a long way towards improving your endurance and your speed. If you’re thinking about diversifying your workouts, a major issue is whether you should cross train with purely aerobic exercises, like mixing in running and swimming practice into your cycling routines, or if you should include weight training workouts as well.

Here are a few things to consider.

Start Early

If you’re on the final stretch before a big race, it’s probably best not to make any major changes in your routine.

Incorporating weight training into your endurance cycling routine is something that should be done early on in your training, but after you already have a strong cycling base.

That’s because lifting weights can actually negatively impact your endurance in the short run, and is something that needs to be gradually build up to.

Just like you wouldn’t try to race a 100k your first week on the bike, you should go all-in for weight-lifting right out of the gate. Take your time, and gradually build it in to your normal workout routine.

You might want to work with these exercises to start with, courtesy of mensfitness.com, and gradually build from there.

Consider Nutrition and Supplementation

If you do decide to include a weight training plan into your workout schedule, you might also consider looking a incorporating nutritional supplements into your diet as well.

That’s because post-workout nutrition for weight training is very different than endurance aerobic workouts like cycling, and your normal diet might not be enough to get you all of the fuel you really need. You can read more about weight training supplementation stacks from Crossfit Supplements Guide.

Clips from the Richmond 2015 UCI Road World Championships

richmond uci championshipAs we head into the end of 2015, I thought I’d take a minute to reflect on the biggest cycling event of the year, the UCI Road World Championships, held in Richmond, Virginia in September earlier this year.

This event was a big deal for small-town Richmond, which has no other major sporting events except for Nascar, and is home to no major league teams in any sport: baseball, football, basketball, soccer, hockey, etc.

Whether or not it could pull off the UCI championships was a major question for most of the year, but ultimately the race went off without a hitch.

Click here for the official site.

Here are a few of my favorite clips from the race!

Race Highlights

Here’s a quick highlight reel from the race, with the best moments clipped down to a short 10 minutes!

Final Finish

If you’ve got a bit more time, then you might also want to watch the final 40km, which is roughly the last hour of this 6 hour race!