Once you start cycling regularly, it’s very important to determine a training intensity that matches your fitness level.
Finding a suitable cycling speed is usually not difficult. A typical mistake for beginners is to ride too fast at the beginning of training, which leads to a slowdown in speed toward the end as energy levels drop. If this sounds familiar, you should pay close attention to your heart rate during the first half of the training. The correct way to improve endurance means keeping the exercise intensity at a stable level throughout the session. You can even slightly increase the intensity toward the end.
If you’ve used a heart rate monitor in other types of sports, you can determine your corresponding heart rate levels as follows: when cycling, your heart rate should be about 10 beats per minute lower than when running, and 15 beats per minute lower than when cross-country skiing. This is because cycling doesn’t engage the upper body and involves fewer muscles overall.
When starting your training, always begin with 10–15 minutes of slow warm-up to gradually prepare your body for more intense exercise. If you feel energetic after warming up, you can move directly into the main training. As a beginner, aim to maintain a steady rhythm, avoiding high-intensity or prolonged strenuous efforts. You should keep a good, consistent pace during the training and also retain some energy toward the end.
It’s not recommended to train all the way to exhaustion, as this won’t improve the fitness of a beginner, and recovery from such an intense workout can take several days. Once your cycling training session is over, reduce your speed for 10–15 minutes to begin recovery. It’s a good idea to stretch your muscles after training, as the repetitive nature of cycling can quickly reduce muscle flexibility.
On uneven roads, your heart rate will increase noticeably when cycling uphill, but make sure it does not exceed your aerobic threshold (the point where your body produces a lot of lactic acid). If you go beyond this level, then the training intensity is too high, and your endurance will not improve in the ideal way—yet endurance is crucial for a cyclist.
For those determined to improve cardiovascular fitness, it’s recommended to train at least three times a week. The training doesn’t have to be done entirely on a bike; other forms of aerobic exercise are also suitable for cyclists. Runners, for instance, can substitute long-distance runs with cycling to reduce leg strain while still building endurance.
When planning your weekly training schedule, be sure to focus on improving your physical condition. High-intensity training should be alternated with lighter sessions. For continuous improvement in your fitness, your body needs adequate recovery before the next high-intensity workout.
An overtrained body will not become healthier.