Randy Eastburg owns and operates Valley Ridge Roofing and Construction in Flower Mound, Texas. A cyclist in his free time, Randy Eastburg enjoys maximizing the fitness value of each ride.
To get the best workout from a cycling session, an athlete must first pay attention to form. This starts with maintaining a strong core, which requires a stable - yet relaxed - flat back. The upper body should remain still, rather than rocking side to side, which expends excess energy. Similarly, cyclists should sit whenever possible, as standing requires as much as 10 percent more effort.
Efficiency also requires riders to pedal in smooth circles of approximately 90 revolutions per minute (rpm). This maximizes the benefit to the cardiovascular system and allows for a longer ride, as slower pedaling can exhaust the muscles more quickly.
If cyclists wish to build muscular endurance, interval training can be extremely effective. One popular exercise is to pedal hard for 40 seconds and recover for 20 seconds, repeating this sequence 10 times for a single set. Pedaling hard up a hill, meanwhile, can help cyclists build strength and ultimately develop a more powerful stroke.
With a combination of efficient riding and intentional strength building, cyclists get the most out of each outing. In as little as a month, a rider can become a more powerful athlete.
