You want to get back on the bike to get back in shape but you don't really know how to do it? Here are some tips to help you get back on the bike smoothly!
We're getting motivated!
Before you start riding again, it is a good idea to get a little motivated so that this recovery is sustainable and does not stop after a few days..
If there is one key argument to keep in mind, it is this one: cycling is good for your health!
All doctors say so and many studies confirm it: cycling helps to maintain your muscles as well as your heart and breathing capacities. Thanks to regular cycling, you will look physiologically 10 years younger, it is medically proven!
You should also know that it is an excellent way to lose weight and therefore to magically remove these nasty bulges that bother your waist. One hour of cycling is 300 to 600 calories per hour!
In addition, cycling has a preventive effect against many diseases such as high blood pressure, diabetes, obesity and even some cancers..
Finally, cycling is good for morale! As with many endurance sports activities, cycling produces endorphins, which have an euphoric effect and stimulate well-being. Pedaling is therefore an effective way to fight stress and possible depression.
And if you ride with several people, thanks to the clubs of the French Cycling Federation, for example, it's even better because you'll make new friends and the social bond is always good for living well!
Start slowly and be regular
To get back on the bike, you have to start by setting yourself small goals, make a first exit on a road or path. The best way is to find quiet bike paths or small roads close to your home. Choose a place that you like and that you want to discover, it will motivate you a little more. Prepare your muscles before the first session. Take care to warm up gently before each session, this will allow your body to prepare for the effort. Pedal gently during the first session and try to keep up for 30 minutes. It is important to remember to blow regularly and take a small bottle of water with you to hydrate yourself from time to time.
At the end of the session, remember to stretch to avoid the aches and pains that follow any sporting resumption.
Allow two or three days to pass and then do a second outing of the same duration and at the same pace. To avoid monotony, try to find a different route, always close to home to stay motivated.
The following week, increase your sessions by 5 to 10 minutes, and do the same the following week, and so on.
Slowly, you will become a fan of cycling and these weekly outings will be part of your routine! Contact a FFCT club that will help you get started!
The sitting position can sometimes cause some muscle tension... So to relax, pedal from time to time as a dancer. This can really help you relax your muscles, especially during the first few sessions.
Pitfalls to avoid
After about ten sessions, the benefits of cycling are felt. It's very satisfying but it's important to stay reasonable in terms of pace.
There is no need to impose yourself immediately on difficult terrain and steep climbs, wait a little longer. In a few months, your organization will really be strengthened and only then will you be able to take on bigger sporting challenges.
If you are interested in a particularly sporty hike, it may be useful to contact the French Cycling Federation, which lists all the cycling routes in France with its website www.veloenfrance.fr . On this occasion, you will discover that France is rich in varied cycle routes and you can perfectly envisage a short weekend to discover a French region just a few hours from home
Don't overtake at any cost... It can be tempting when you start to become a regular on two wheels to want to overtake the cyclist a little slow in front of you, or the one who has just overtaken you. But, be careful, sudden changes in rhythm also mean increased heart rate and greater stress on your muscle groups... To avoid any trauma to your limbs, or even a heart problem, it is strongly recommended to consult your attending doctor, or even a sports doctor, beforehand
And when in doubt, don't go crazy by keeping a steady rhythm when pedalling!
Bring a bottle of water with you on any bike ride, even if it is not hot. Regular rehydration will help you maintain your muscle mass and keep you in shape.
Remember to bring a fruit, dried fruit or cereal bars for any outing longer than 45 minutes. By recharging the batteries, you will be in great shape throughout your hike and you will be able to return home without difficulty, because you must not forget that you must keep strength for the return which is often the most difficult.
