cycling

Mountain biking being a popular and fast growing sport, can be classified as either for competition or recreational purposes. Both ends are enjoyable. The only difference is the fact that with low intensity mountain biking, the stakes are low. That is, the terrain is not as harsh as it is often the case in high intensity mountain biking. There is also the fact that the bike used in low intensity mountain biking is more often than not, not as advanced as the bike used by pros in high intensity mountain biking. So just how can one get the most out of low intensity mountain biking?

Find an ideal location

Take time to find the best location for biking, could be a specific trail to follow or a field. The choice of location should have minimal disturbance and obstacles especially during the beginning period. This is so because for beginners, pretty much attention could be geared to cycling that one may miss out on potential danger. Further, a location that has numerous interruptions could slow down the pace at which one attains their desired level of speed and intensity maintenance. You can pick on specific paths set aside for bikes. This will give confidence and a sense of safety, giving you amble time to enjoy your ride.

Allow the body time to adapt

For beginners, it is highly advisable to only start with what your body can handle. This is with regard to pedal speed as well as the duration of biking. This in turn gives the body time to adapt to the riding routine. The thumb rule has always been, do not over stress your body! This is detrimental especially at the early stages, when fatigue could easily set in and discourage you. It further increases the risk of creating complications attributed to over training which are fatal the health of cyclist.

Body discovering

This is an important phase and should set in immediately after the body starts to adapt to the cycling routine. It is important in the sense that a cyclist is now able to come up with the right intensity and speed. This helps a rider to come up with a schedule to act as a guide. When you are aware of what the body can handle, it is easier to come up with that which one can maintain. It further helps you set a base and at the same time increases a rider’s physical strength which comes as a result of consistent riding.

Periodization

Just as with any other sport, cardiovascular health must be put in check even while biking. This cardiovascular term refers to the gradual increase of workload over a period of time. This basically calls for a schedule that combines low and higher workloads within a specified period of time. For a low intensity rider, this will be based on their current fitness and history. These should go on until one can reach a maintenance phase. It is an excellent tool in avoid potential cardiovascular complications that result from overworking the cardiovascular system.

Consider other fitness exercises as a prerequisite to cycling

A rider who is fit will realize the benefits of low intensity cycling quicker than one who is not fit. There are many exercises that can keep one fit. The most ideal example is weight training which comes as a valuable prerequisite to cycling. The rationale being that it contributes to muscle endurance, vigor and at the same time boosts flexibility of the rider.

To the upper body, it gives strength and flexibility to the arms and shoulders which are vital while cycling. Don’t you need strong arms to help you continuously negotiate corners and obstacles while biking? You can try shoulder work, arms, abs and low back to give balance and endurance.

To the lower body, consider squats and other multi-joint exercises to develop strength of a cyclist. These workouts are important in helping one realize the full benefits of cycling. Cycling however is the best way to develop a cyclist’s legs. It is the best form of muscular training.

Discipline

A schedule to guide you on when to ride and when to do strength training is part of a healthy lifestyle. It is also important to be conscious of what you lift during strength training. The bottom line is always to strike a balance. Then complete the schedule with regular cycling to achieve the entire body muscular conditioning.

Rest and recovery period

You don’t really need a health expert or trainer to remind you this. Recovery periods and enough rest are crucial for the realization of the full benefits of low intensity mountain biking just as it is for any other sport. As tempting and addictive as it could be, take enough rest and allow your body enough time to recover.

Final words

Low intensity mountain biking is a sport like any other and can be an effective way to train, have fun while exploring different location while maintaining a healthy lifestyle. The primary rule though is to always take proper care of your body. Proper diet and regular checkups are vital in reaping the benefits of any sport. The above coupled up with zeal and discipline should help you ride strong probably all lifelong.