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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 07-22-09, 03:23 PM   #1
Jordan_Cyclist
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help for an amatuer

I'm 16 years old and have just begun cycling, mainly for enjoyment but also for exercise! At the moment i cycle for 50 minutes (1st session) 70 minutes (2nd session) but i want to know how to progress and improve my cycling endurance and speed?
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Old 07-22-09, 06:15 PM   #2
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Just keep doing it...consistently. Endurance will come and speed will follow.

I would start reading up basic techniques like pedaling, braking, shifting, and things like that. One you get the basics down you'll be able to figure out where your weak points are to work on.
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Old 07-22-09, 08:10 PM   #3
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As a general rule, don't increase your workout by more than 10% at a time. It'll help you build endurance and avoid injury.
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Old 07-23-09, 02:18 PM   #4
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Spinning a high cadence, like 90 pedal spins per minute, can help increase speed and endurance. You can get more speed by riding intervals, too: a few minutes very fast, recover a few minutes, go again. Try that about 5 times or so, once a week. Also, don't forget to take at least a day off a week, to let your body recover (and get stronger).

The 10% a week rule is smart (longest ride each week only 10% longer, to prevent injury). Once you go more than 70 minutes, nutrition/hydration and comfort begin to impact endurance. If you don't get enough water, calories, sodium, potassium, calcium, magnesium..., you can 'bonk' or get cramps. Give your body all that stuff, and it can do more without complaining. You'll ride further if you eat a little, and drink, while riding. You might also need to get a new saddle, or some clipless pedals, or make some minor adjustments to be more comfortable and/or efficient.

Core strength can help you go further and faster, too. Make sure you are not bouncing, rocking, swaying as you ride. Use your core muscles to keep you stable and put all your energy into forward motion. You don't need a kung fu grip on the handlebars (wasted energy).

You can get some good books at the library, or Barnes and Noble. Good luck.
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