Happy New Year of the Monkey! Everyone ditched their bikes for Chinese New Year treats and parties and now we have to get ourselves back on the bike pronto! Post CNY celebrations, we probably also gained some unwanted weight and fitness on the bike is suffering.
So here’s 5 tips to get you back on track with the bike, especially if you have a duathlon and triathlon looming ahead.
Tip 1: Ride the hills
The fastest way to get back into shape on the bike is to get in the mileage and when you add in hill climbs into this equation, you are going to force yourself into pain that will drastically increase your fitness levels in a short period of time. Just a couple of things to consider before you start on this journey:
1. Bring adequate water and nutrition
2. Take it easy at the start. Start the ride easy and then start building up, don’t hit the hills full blast as you may cramp or potentially hurt something and get injured.
Tip 2: Call out your riding buddies
Let’s face it, many of us find so many excuses when we try to go riding on our own, ‘Five more minutes’ (which ends up being a whole hour!), ‘Oh it looks like its going to rain’, ‘Ah its been a long week, think I’ll ride next time’.
Make an appointment with a buddy or a few to go riding. Agree on a date, time and route with them so you will be accountable in showing up for the ride. You may struggle like hell on that first morning out, but you’ll be so glad you made that appointment and completed your ride.
Tip 3: Turn on Strava
Ignite the competitor in you! Some friendly competition is a great motivator to get you back into your groove. Turn on your Strava and try to beat your best time or someone else’s. It’s a bit like setting goals for yourself and achieving it gives you more motivation to try and try again.
Tip 4: Do something different
Try out a strength training program to get your body in better riding shape. While improving your core strength is always a good thing, it also keep and improves your cycling endurance. Then when it comes to those weekend epic rides, your body is ready to handle the abuse and its better prepared to prevent potential injuries through correct strength conditioning.
You could even try yoga if strength training isn’t your thing. Yoga is great as a stretching plus core workout session in one!
Tip 5: Get back on to a healthier diet
Right, so we got to put down that piece of ‘bak kwa’ (dried pork slice) or cookie already. It’s ok to indulge once in a while, but if you want to get back into shape, you will also have to watch what you put in your tummy.
Lay off the processed foods and eat lighter, more whole foods. What you eat and how much you eat can affect each pedal stroke that you take so keep the junk food to a minimum and make the healthier choice.
Happy riding!
Cycling Coaching
- Private or group classes are available for road and mountain biking.
- Classes are upon request and is in partnership with Ride School by Coach Jessen Lee.
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More about the authorSue Teoh is an internationally certified personal trainer and triathlon coach, accomplished athlete excelling in competitive swimming. She is currently part of Malaysia’s National Triathlon team. Through coaching, she passionately helps people of all ages achieve their fitness and lifestyle goals. |
