Training to be an accomplished or competent cyclist takes both muscles and cardiovascular endurance. Therefore, many types of exercises can benefit your riding even off the bike. Running and weight lifting will greatly increase your riding ability. However, your greatest bounds will come from on the bike training. As with any training, muscle confusion is a key factor. Therefore you must vary your workouts. Riding on a hilly course, riding on a flat course, riding on a road and then off road are all examples of types of riding you can do to change it up. Along with terrain, you must also shake up speed and distance. One day you can do a lot of half mile sprints and the next go for one long 30 mile ride. All of these will help improve your riding ability.

With any physical activity it is just as important to do well off the bike as on the bike. Resting in between rides and taking days off are important to recovery and to become better, you must eat right. After riding be sure and refuel on protein and water to ensure that your muscles recover fast and grow stronger from your ride to become the best rider you can.

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