There is some good news for people who are interested in cycling as what are better than burning calories while enjoying your bicycle ride. So many people want to lose weight and try everything they can from joining a gym to gulping down a herbal tea, but the major reason they are stuck is because they are not able to do it regularly and the biggest thing that can help you achieve something is to do it regularly then why not do something that you enjoy doing. Cycling is something that almost everyone has done in their teenage and is a skill not too difficult to learn.
Best ways to cycle outdoors are:
Group cycling
If you are an extrovert or need someone for accountability then search for cycling groups in your city and go for a ride outdoors with them. Cycling at a pace at which you can slightly exert yourself but still able to hold on to a conversation will help you burn more calories from fat while enjoying your conversation with your friend plus you will be able to push yourself with the help of other members of the group. Do make sure to follow social distancing.
Solo cycling
If you are a person who enjoys riding solo then you can use applications like Strava which can monitor your Time, Distance covered, Calories burned, elevation of the route etc. and provide you with cycling routes already saved by cyclists in your city.
Once you start enjoying the process and want to take it to another level then following are some things that you need to consider:
Physical fitness: Having the fitness to cover the targeted distance is the first most priority, being able to sit on the saddle for such long hours needs practice.
Mental fitness: Cycling for long distances, especially on gravel surfaces requires a lot of Mental Fitness. On long distances generally physical fitness will take you to your goal but while going through extreme conditions it’s Your mind which will help the body to move.
Understanding Acute Mountain Sickness (AMS): AMS is something that can hampers one’s efforts while cycling in mountains so understanding it will help with handling the situation when it appears
Wearing the right apparel: Wearing what is comfortable for you for the specific weather makes a big difference in you enjoying the ride, not making it an uncomfortable experience.
Nutrition: Nutrition is a key in any endurance event as the body has limited glycogen stores which generally finish by 2 hours so for long distance cycling you need to consume energy gels, sports drinks, energy bars etc. to help you to sustain energy till the end of the ride.
Get ready for a new you: Cycling in the scenic routes change the way you perceive life and mostly at the end of such rides you come out as a different person.
Aches and pains crop up during training and long rides. To minimize them, practice these tips:
• Periodically change hand positions, keeping your thumbs wrapped around the bar or brake lever for security.
• To relieve your neck and shoulders, shrug for 5 to 10 seconds.
• On a clear stretch of road, reach one hand up between your shoulders for a few seconds, and then swap hands.
• Stand up and drop one pedal so your leg is straight. Let your heel sag below the pedal. Hold for 20 seconds, and then switch legs.
(The writer is a Fitness expert & Nutritionist and founder of PMF training)
