When you are targeting to ride your bike over long distances, you need to be able to have a good recovery when riding so as to have enough oxygen in you to continue riding, hence reducing fatigue levels. In this article, you will learn of a good bike workout that will help you to improve your oxygen uptake and recovery ability.
In this bike workout, you need to ride your bike over long distances for approx. 2-3 hours in every training session over a period of several days consecutively. Ideally, you want to target 8- 10 hours over a period of 3 – 4 days. It is important that you do this consecutively, as it will bring maximum impact to your body. However since most of us have hectic schedules, you can plan to do this maybe on 2 days consecutively riding for about 1 – 2 hours then repeating this routine every 1 or 2 weeks.
When just starting out you should do many hours per day, you could start out with just 20 minutes of riding and then increase that gradually over the coming weeks. This depends on your current ability. It is important that you know your body’s limits.
Remember that doing this exercise consistently is more important than just doing a large block of time once, then not doing this bike workout for several weeks. Consistency is the key.
Another important fact is that you need to eat enough carbohydrates and proteins after this training sessions so as to replenish your body’s energy reserves. Do not skip this, it is very important and will you to stay at high enrgy levels consistently.
Also ensure that you get enough rest to let your body recover. Do not over do this exercise by doing maybe 5 hours at once, too much of any exercise is bad for your body.
Finally, remember that your goal is to finish around 8 -10 hours of cycling. However, even after reaching this goal, it is important that you do this mountain bike workout regularly so as to continue getting better and better.