Cycling http://breakingmuscle.com/taxonomy/term/2258/%2A en The Best Cross-Training Exercise for Serious Cyclists http://breakingmuscle.com/cycling/cross-training-for-cyclists-should-you-or-shouldn-t-you-0 <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/cycling/cross-training-for-cyclists-should-you-or-shouldn-t-you-0" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img2.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201505/shutterstock208240300.jpg" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Cycling is a great activity for recreation and sport, but it does have its drawbacks. Cross-training can help restore balance. </div></div></div><!--paging_filter--><p><span style="font-size:18px;"><strong>Cycling is a great activity for recreation and sport.</strong> It doesn&rsquo;t require much equipment and you can get a good cardiovascular workout, develop strength by going up hills, become more adept at balancing, and improve reaction time - as well as changing your mental and visual focus from near to far field.</span></p> <p>&nbsp;</p> <p class="rtecenter"><img alt="" class="imagecache-full_width" src="http://img9.breakingmuscle.com/sites/default/files/imagecache/full_width/images/bydate/201505/shutterstock208240300.jpg" /></p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/cycling/cross-training-for-cyclists-should-you-or-shouldn-t-you-0" target="_blank">read more</a></p> beginning cyclist bike breakingmuscle cross training cycling hill sprints sprinting Cycling Fri, 22 May 2015 09:00:00 +0000 152201 at http://breakingmuscle.com Switch Gears: A 4-Week Plan for Intermediate Cyclists http://breakingmuscle.com/cycling/switch-gears-a-4-week-plan-for-intermediate-cyclists <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/cycling/switch-gears-a-4-week-plan-for-intermediate-cyclists" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img5.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201505/shutterstock228056434.jpg" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Move beyond the beginner's program and focus on the technique needed to improve your cycling performance. </div></div></div><!--paging_filter--><p><span style="font-size:18px;"><strong>Last month, I introduced <a href="http://beginner-cyclists-a-program-to-get-you-started" target="_blank">a beginner cycling program</a>&nbsp;</strong>that included tips for checking your bike over and some initial training sessions to start you on your fitness journey (or get you restarted after a long, cold winter).</span></p> <p>&nbsp;</p> <p class="rtecenter"><img alt="cycling, cyclist" class="imagecache-full_width" src="http://img8.breakingmuscle.com/sites/default/files/imagecache/full_width/images/bydate/201505/shutterstock228056434.jpg" /></p> <p><a href="http://breakingmuscle.com/cycling/switch-gears-a-4-week-plan-for-intermediate-cyclists" target="_blank">read more</a></p> breakingmuscle cardiovascular fitness conditioning cycling endurance intensity RPE Cycling Thu, 07 May 2015 16:00:00 +0000 151766 at http://breakingmuscle.com Fitness Relevancy and Your Sport: Are You On Form? http://breakingmuscle.com/cycling/fitness-relevancy-and-your-sport-are-you-on-form <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/cycling/fitness-relevancy-and-your-sport-are-you-on-form" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img3.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201504/simonheader_0.png" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">From your training program to your recovery, there are tools to track your progress. </div></div></div><!--paging_filter--><p><span style="font-size:18px;"><strong>Television race commentators frequently use the term &ldquo;on form&rdquo; to describe the race worthiness of a particular athlete.</strong> This week, I am exploring what it means to be on form and how to create a simple spreadsheet tool to help see if you are on form for your events and applying the right level of intensity to your training sessions.</span></p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/cycling/fitness-relevancy-and-your-sport-are-you-on-form" target="_blank">read more</a></p> base fitness breakingmuscle fitness progress rest and recovery training programs Cycling Fri, 24 Apr 2015 13:00:00 +0000 151336 at http://breakingmuscle.com Beginner Cyclists: A Program to Get You Started http://breakingmuscle.com/cycling/beginning-cyclists-get-started-here <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/cycling/beginning-cyclists-get-started-here" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img3.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201504/simonheader.png" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">If you've ever thought about cycling but weren't sure where to start, your guide is here. </div></div></div><!--paging_filter--><p><span style="font-size:18px;"><strong>Here in the Northern Hemisphere, the days are certainly getting longer and the weather a little warmer.</strong> You might be considering getting your bike out of the shed in order to get a bit fitter during the coming warmer months. But in case you have not been doing much activity recently, here are some tips to get you off to a good start.</span></p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/cycling/beginning-cyclists-get-started-here" target="_blank">read more</a></p> beginning cyclist bicycle maintenance bicycles breakingmuscle cycling pedal stroke Cycling Fri, 10 Apr 2015 11:00:00 +0000 150806 at http://breakingmuscle.com Find the Perfect Work-to-Rest Ratio for Your HIIT Session http://breakingmuscle.com/strength-conditioning/how-to-find-the-right-work-to-rest-ratio-for-your-hiit-session <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/strength-conditioning/how-to-find-the-right-work-to-rest-ratio-for-your-hiit-session" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img8.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201503/shutterstock108566042.jpg" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">When you plan your HIIT sessions, don't underestimate the importance of rest intervals. Here's what the research says. </div></div></div><!--paging_filter--><p><span style="font-size:18px;"><strong>Back in 1999, <a href="http://www.ncbi.nlm.nih.gov/pubmed/10331896" target="_blank">research published in <em>Medicine and Science in Sport and Exercise</em></a> spoke about the benefits of high intensity interval training to improve performance.</strong> The researchers found that some interval sessions worked better than others.<em> (<a href="http://breakingmuscle.com/cycling/do-your-intervals-count-what-science-says-about-work-to-rest-ratios" target="_blank">Click here</a> for more on why a poor choice of work to rest ratios could actually lead to st</em></span></p> <p><a href="http://breakingmuscle.com/strength-conditioning/how-to-find-the-right-work-to-rest-ratio-for-your-hiit-session" target="_blank">read more</a></p> breakingmuscle endurance training high intensity interval training high intensity training HIIT hit intensity rest Cycling Fri, 27 Mar 2015 13:00:00 +0000 150336 at http://breakingmuscle.com Power to the Pedal: Be a More Efficient Cyclist http://breakingmuscle.com/cycling/cyclists-get-the-power-you-need-with-each-pedal <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/cycling/cyclists-get-the-power-you-need-with-each-pedal" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img9.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201503/kiddheader.png" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Employ the use of these two simple exercises to improve and empower your pedal stroke. </div></div></div><!--paging_filter--><p><span style="font-size:18px;">In my last article, I showed you how <a href="http://breakingmuscle.com/cycling/adjust-your-crank-length-for-stronger-cycling" target="_blank">using shorter cranks might help you achieve better results</a> on your bike. In this article, I am going to show you some <strong>simple exercises that will improve your pedal stroke and help you produce a little more power.</strong></span></p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/cycling/cyclists-get-the-power-you-need-with-each-pedal" target="_blank">read more</a></p> bike bike commuting breakingmuscle cycling pedal stroke power Cycling Fri, 13 Mar 2015 13:00:00 +0000 149836 at http://breakingmuscle.com Adjust Your Crank Length for Stronger Cycling http://breakingmuscle.com/cycling/bikes <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/cycling/bikes" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img7.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201502/shutterstock100176515.jpg" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Your strength and fitness for cycling might be on point, but is your bike set-up holding you back from your best results? </div></div></div><!--paging_filter--><p><span style="font-size:18px;"><strong>Every now and then I come across an article that challenges the status quo. </strong>This was a case a few weeks ago when I read a section concerning crank length from <a href="http://www.amazon.com/Bicycle-Design-Mike-Burrows/dp/0966979524" target="_blank"><em>Bicycle Design </em></a>by Mike Burrows.</span></p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/cycling/bikes" target="_blank">read more</a></p> bicycles breakingmuscle cycling endurance leg training strength training triathlon triathlon training Cycling Fri, 27 Feb 2015 14:00:00 +0000 84686 at http://breakingmuscle.com 4 Balance Exercises to Improve Your Bike Handling http://breakingmuscle.com/cycling/four-balance-exercises-to-improve-your-cycling <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/cycling/four-balance-exercises-to-improve-your-cycling" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img6.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201502/topphoto2.jpeg" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Developing your balance will enable you to respond to changing environments such as ground surfaces and changes in direction. </div></div></div><!--paging_filter--><div> <span style="font-size:18px;">I have just come back from a few days of mountain biking in southern Europe. <strong>It stressed upon me the importance of having good balance and control skills</strong>. Spending time on the turbo trainer this winter, while addressing my strength and cardiovascular fitness, has done little to develop my cycle handling ability.</span></div> <div> &nbsp;</div> <div> <img alt="" class="imagecache-full_width" src="http://img.breakingmuscle.com/sites/default/files/imagecache/full_width/images/bydate/201502/topphoto2.png" /></div> <div> &nbsp;</div> <p><a href="http://breakingmuscle.com/cycling/four-balance-exercises-to-improve-your-cycling" target="_blank">read more</a></p> balance bikes bosu breakingmuscle coordination cycling endurance sports skill stability Cycling Fri, 13 Feb 2015 14:00:00 +0000 81861 at http://breakingmuscle.com Pain-Free Cycling: Avoiding Wrist and Elbow Injury http://breakingmuscle.com/cycling/pain-free-cycling-avoiding-wrist-and-elbow-injury <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/cycling/pain-free-cycling-avoiding-wrist-and-elbow-injury" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img6.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201501/bikesquare.png" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Find out what they didn't tell you about hand position on your bike fitting assessment. </div></div></div><!--paging_filter--><p><strong style="font-size: 18px;">A few years ago, I suffered from carpel tunnel injury.</strong><span style="font-size: 18px;"> It came on after a long cycle ride, and as a result, I was unable to properly use one hand for most of a week. That&rsquo;s bad news if you use a keyboard a lot.</span></p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/cycling/pain-free-cycling-avoiding-wrist-and-elbow-injury" target="_blank">read more</a></p> breakingmuscle carpal tunnel cycling elbow injury pain position wrist Cycling Fri, 16 Jan 2015 14:00:00 +0000 29136 at http://breakingmuscle.com Tailor Your Winter Cycling Training Plan Via Heart Rate Zones http://breakingmuscle.com/cycling/tailor-your-winter-cycling-training-plan-via-heart-rate-zones <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/cycling/tailor-your-winter-cycling-training-plan-via-heart-rate-zones" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img5.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201412/hrsquare.png" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Understanding the energy systems you are using will improve your cycling performance. </div></div></div><!--paging_filter--><div> <span style="font-size:18px;">Although heart rate training is not as accurate as power-based training, it still provides an inexpensive way to estimate how hard you are working and can help you create a useful training program.</span></div> <div> &nbsp;</div> <div> </div><p><a href="http://breakingmuscle.com/cycling/tailor-your-winter-cycling-training-plan-via-heart-rate-zones" target="_blank">read more</a></p> atp breakingmuscle cycling energy systems heart rate training plan winter Cycling Thu, 18 Dec 2014 17:00:00 +0000 28186 at http://breakingmuscle.com The Components of a Successful Winter Training Plan for Cycling http://breakingmuscle.com/strength-conditioning/components-of-successful-training-plan <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/strength-conditioning/components-of-successful-training-plan" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img7.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201412/mostsquare.png" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Winter means it’s time to knuckle down and get some decent training through the cold months. </div></div></div><!--paging_filter--><p><span style="font-size:18px;">Winter means it&rsquo;s time in the Northern Hemisphere to knuckle down and get some decent training through the cold months. <strong>So today, I will be reviewing all the components you need to put a successful winter training plan together.</strong></span></p> <p>&nbsp;</p> <p class="rtecenter"><strong>RELATED:&nbsp;<a href="http://bit.ly/1vS5Liy" target="_blank">Why Heavy Lifting Is the Best Winter Activity for Cyclists&nbsp;</a></strong></p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/strength-conditioning/components-of-successful-training-plan" target="_blank">read more</a></p> adaption body composition breakingmuscle cardiovascular health goals muscle overload progression specificity Training Cycling Fri, 05 Dec 2014 17:00:00 +0000 27786 at http://breakingmuscle.com Bright Light Before Bed Leads to Faster Cycle Times http://breakingmuscle.com/cycling/using-light-to-go-faster <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/cycling/using-light-to-go-faster" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img9.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201411/cyclesquare.png" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Here's an easy way to save over a minute on a 10km time trial - just by using light and its effects on your body physiology. </div></div></div><!--paging_filter--><p><span style="font-size:18px;">Here is a strange article I came across. No, it&rsquo;s not about how to adapt a science fiction light energy propulsion system to enable you to <a href="http://breakingmuscle.com/cycling/the-accumulation-of-marginal-gains-gear-tips-for-cycling-faster" target="_blank">cycle faster</a>. <strong>But, the article does describes an easy way to save over a minute on a 10km time trial - just by using light and its effects on your body physiology.</strong></span></p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/cycling/using-light-to-go-faster" target="_blank">read more</a></p> breakingmuscle circadian rhythm cycling light sunlight time time trial Cycling Thu, 06 Nov 2014 17:00:00 +0000 26921 at http://breakingmuscle.com Cyclists: Science Shares How to Optimize Your Training http://breakingmuscle.com/cycling/the-science-of-cycling <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/cycling/the-science-of-cycling" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img9.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201410/factspic.png" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Take these seven science-based facts of training into account for better results from your program. </div></div></div><!--paging_filter--><p><span style="font-size:18px;">This week I came across an interesting r<a href="http://www.ncbi.nlm.nih.gov/pubmed/15831059" target="_blank">eview paper published back in 2005 in<em> Sports Medicine</em>.</a> It&rsquo;s a review and summary of many other research papers on the sport of cycling. <strong>While I love just going out for a fun ride, I take training in the limited time I have available for it pretty seriously. </strong>I find that mind-set actually allows me to have a bit more fun.</span></p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/cycling/the-science-of-cycling" target="_blank">read more</a></p> breakingmuscle breathing cns cycling intensity lactate Recovery winter Cycling Thu, 23 Oct 2014 16:00:00 +0000 26346 at http://breakingmuscle.com Big Power Does Not Require Big Gears http://breakingmuscle.com/cycling/watts-the-best-cadence <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/cycling/watts-the-best-cadence" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img2.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201410/shutterstock109396985.jpg" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">I'll show you how it is possible to generate the same wattage using an easier gear with the added benefit of sparing glycogen. </div></div></div><!--paging_filter--><div> <span style="font-size:18px;">At a recent <a href="http://breakingmuscle.com/cycling/a-glossary-of-cycling-events-road-off-road-and-track-racing" target="_blank">velodrome</a> session a number of athletes appeared to be grinding or pushing big gears. When asked why, they said that bigger gears allowed them to generate higher watts.<strong> As a simple test I asked them to drop down two gears (i.e. an easier gear) and to try and average a cadence of 95rpm for the interval.&nbsp;</strong></span></div> <div> &nbsp;</div> <div> </div><p><a href="http://breakingmuscle.com/cycling/watts-the-best-cadence" target="_blank">read more</a></p> breakingmuscle cadence cycling force power triathlon velocity work Cycling Fri, 17 Oct 2014 16:00:00 +0000 26071 at http://breakingmuscle.com Why Heavy Lifting Is the Best Winter Activity for Cyclists http://breakingmuscle.com/cycling/why-squatting-is-good-for-cycling <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/cycling/why-squatting-is-good-for-cycling" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img5.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201410/squatfsquare.png" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Yes, I said that I am going into the gym to lift big this winter. And it is going to benefit my cycling. </div></div></div><!--paging_filter--><div> <span style="font-size:18px;">As winter approaches, this particular cyclist is looking forward to spending time in the gym <a href="http://breakingmuscle.com/cycling/why-serious-cyclists-should-consider-strength-training" target="_blank">doing some heavy lifts.</a> I can almost feel some quizzical looks from my fellow sportsmen with that statement. <strong>Yes, I said that I am going into the gym to do some heavy lifting this winter and it is going to benefit my cycling.&nbsp;</strong></span></div> <div> &nbsp;</div> <div> </div><p><a href="http://breakingmuscle.com/cycling/why-squatting-is-good-for-cycling" target="_blank">read more</a></p> breakingmuscle cycling heavy lifting offseason squats winter Cycling Fri, 10 Oct 2014 16:00:00 +0000 25846 at http://breakingmuscle.com