You never forget how to ride a bike, right? But that doesn’t mean there aren’t some great ways to improve your technique and efficiency, whether on the road or in the gym.
- Make sure your bike fits and you’re riding position is good. If you aren’t sure how to get our gym bikes in
order, just ask and we’ll happily help you set yourself up. - Supplement your cycling routine with other exercises to build important muscles. Squatting with a barbell on your shoulders is often acknowledged as the best exercise for cyclists as it targets so many of the key muscle groups you rely on.
- Keep eating. You’ll need to consume 100-250 calories per 30 mins of cycling. Just try to make sure they’re “good” calories.
- Keep hydrated before, during and after your workout. Whether in the gym or on the roads you will need to drink lots of water to stay hydrated.
- If you’re cycling indoors, try to use the resistance knob to give your workout variation. Resistance effects how hard your muscles have to work to build and maintain speed. You will be able to give yourself a more interesting and effective workout by combining high resistance (think of riding up a hill) with lower-resistance, but faster sets.
- Take a friend with you! Whether going out on the rides or joining one of our cycle classes, you’ll definitely have twice as much fun if you bring a buddy.
- Focus on pulling up with each pedal stroke to easily increase your speed. This is much, much easier if you have clip-in shoes on your bike or secure your feet into an indoor cycle!
- Join a cycle class! What could be better than cycling to your favourite tunes with an inspirational leader and group of likeminded participants? We hold Spin or Cycle classes at all of our venues.
- Engage your abs to support your back.
- Don’t worry about having the best gear or most expensive bike! As long as you’re comfortable and having fun then all of your equipment is fine.