Cycle long distances without getting tired or being sore the next day by planning your rides. First, check the hourly weather online. If it says 20E km/h then there is a strong wind coming from the east. Biking against it would be like biking uphill the whole time.
You should always check the hourly weather because the wind direction can change. It could be going west in the morning and east in the afternoon.
Choose a bicycle route based on your previous rides. Increase the distance or intensity a little at a time. Google maps can tell you the distance and how long it might take. Increasing your rides by 15 minutes at a time is a good limit. After 12 bicycle rides, I could bike for 3 hours straight. When I got to the beach I did a lot of walking and swimming. The next day I was not stiff or sore.
Find Your Optimal Speed
Start slow and maintain a slow steady pace most of the time. Hold yourself back. Running, biking, and using an elliptical trainer seems really easy at first. People often go too fast and quickly tire themselves out.
A good speed for a long-distance cyclist is 20 km or 12.4 miles per hour. That is my average speed. If you go as fast as you can without pacing yourself then you will probably need to stop and rest for a while. You may not reach your destination.
Split 1 bicycle ride into 2. Bike to your destination. Take a long break. Then bike home. In the summer I spend hours at the beach before bicycling home. Two rides are usually better than one when you are not in a hurry. Rest, drink and eat some food before heading home. Take some pictures and enjoy it. You don't need to do it as one long workout to quickly lose fat or build muscle.
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