Whether you’re training on or off the bike, it’s important to keep in mind five training fundamentals that are integral to any exercise routine.
Breathing deeply and rhythmically will provide a consistent flow of oxygen to your working body, allowing you to perform to your fullest. As you breathe, focus on filling the lower and mid-rib cage with air as you inhale through the nose and actively exhale through the mouth.
Body awareness is being consciously aware of your body, your muscles and any tension you might be holding that could be counterproductive to your efforts. You are most efficient when you’re most relaxed with all of your muscular energy directed towards the task at hand.
In many cases, tension that takes away from your performance shows up in body misalignment and incorrect form, which could lead to injury or early fatigue. Proper form, whether it is on the bike or during fitness training, will allow you to perform more effectively and endure the demands of proper posture in training or while riding.
Maintaining the proper intensity level during your workout will allow you to increase your strength, your endurance and most importantly it will allow you to enjoy your ride for longer periods of time. If you perceive that you are working out too hard – at an intensity you cannot sustain for the duration of your workout – simply back off your pace or ease up on your intensity.
Finally, incorporating rest into your training schedule will definitely benefit you in the long run. The benefits of rest are both physical and mental. Physically your muscles and your cardiovascular system are given time to recover and adapt to the demands of training. Mentally, you stay fresh, focused and avoid burnout.