Cycling: A Story of Ups & Downs

A the days get warmer and longer, more riders will hop on their bicycles for a spin. Just how fast and where you go will determine if your bike is a piece of fitness equipment or simply a comfortable, recreational way to save fuel and enjoy the outdoors at the same time.

But what about using the bicycle for fitness? What’s the best thing to do? Simple answer: Go climb hills! Too few cyclists choose hills for workouts, when doing so a couple times per week can transform your body composition (goodbye, fat) and dispel any doubts that cycling is a top calorie burner among physical activities.

Here’s the reason why. You might choose to go on a slow, steady ride for 20 miles - about an hour's worth for experienced riders and more like two hours for novices but if you do moderate hills for 30 minutes that will burn more calories.

A moderate hill translates to a grade of 4 to 6 percent, not too steep, especially if you're just getting back into shape. You should work at an exertion rate of 70 to 90 revolutions per minute, or rpm. You can determine this level by purchasing a bicycle computer or comparing that pedalling rate of 70 to 90 rpm to how that registers on an indoor stationary bike.

You want your rhythm to be moderately intense so that you are in a safe zone and still getting a great workout. Increasing your intensity levels in short bursts (enough to be out of breath but not gagging) elevates cycling to one of the best calorie-burners among all physical activities. In fact, statistics from the USA equates bicycle racing with a vigorous game of basketball and not far off running at a brisk clip that would leave most people gasping.

Adding a hill to any bicycle ride is easy but to do it most efficiently requires more expertise than you might think. It's a lot like skiing - there is a lot of technique. Some highlights: Sit more upright in the bike saddle when you're climbing a hill. Don't pull your arms back too hard or too much when navigating the upward slope. And breathe deeply as you work.

One more tip for climbers that applies to all cyclists as they roll back outside this spring – don’t forget to drink water during the ride and eat something if you are going more than an hour non-stop. Sports nutritionist will suggest a snack and water is a good idea some time in the hour before your ride.

The key strategy is to add intensity to your bike workouts, whether you are nursing an injury, cross training or deciding to make your commute your daily workout. All cycling for fitness will turn up noticeable changes in your body composition and personal energy level if you add some hills and maybe incorporate a few all-out sprints for 30 seconds or less when it is safe to do.

Cycling is a real tonic for the body. Work harder and it will charge you up. You will feel good even after you're off the bike.

Taken from Scott Sherwood's Facebook group Personal Training - Images: FreeDigitalPhotos.net