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- Strength and resistance training
- Stretching and flexibility workouts
- Cardiovascular fitness and training
- Rest and recovery
Strength and Resistance Training
- Proper form is critical to avoid injury and derive maximum benefit. If you're inexperienced or unsure of proper technique, consult a trainer.
- Three sessions per week during the off season is ideal, 1 or 2 is sufficient in season.
- Do not work the same muscle groups two days in a row. Allow at least 24 hours between workouts.
- Free weights are best for resistance training if there's a choice between using them or a machine. An exercise ball is also recommended.
- Unless you have a well-equipped home gym, consider joining a health club.
- Warm up and stretch for 10-15 minutes prior to strength training.
- Proper breathing is important. Inhale prior to lifting, exhale with exertion.
- If you experience significant pain while performing any exercise, discontinue immediately and consult your health care professional.
- Effective transition between inactivity and exertion
- Assists the warm-up by increasing soft tissue temperature and metabolism
- Lessens risk of muscle and soft-tissue injury during exercise
- Reduces the likelihood of muscle cramping, tightness and pain.
- Aids recovery by increasing circulation and decreasing muscle tension
- Helps reduce the effects of age-related inflammation and degenerative changes that limit the mobility of joints, muscles and soft tissue
Three factors determine the fitness level and quality of cycling workouts:
- Frequency (the number workouts in a given period)
- Intensity (the difficulty of workouts)
- Volume (the distance or duration of workouts)