Three Exercise Tips to Improve Your Pedaling

Resistance

The first exercise consists of pedaling sitting on the saddle, pedaling in a heavy relationship (large crown with smaller cassette), maintaining a low pedaling cadence (between 50 and 60 pedals per minute). Each repetition should last between 10 to 20 minutes, in sets of two to three repetitions. For recovery between sets, pedal in a soft ratio (middle crown and middle cassette) in medium to high cadence (between 80 and 90 pedals per minute) for 15 minutes. This exercise will work its strength and endurance, being preferred that it be carried out in stretches of accentuated rise.

Force

The second exercise will improve your maximum burst strength. Start with your bike stopped or almost (try to keep in balance). From this position, perform between 8 and 12  sprints  with a duration of 10 to 15 seconds. For this, use a relationship that although heavy when starting, can be fast during the  sprint . Pedal normally for 5 minutes to recover from each  sprint, and 15 minutes between each sprint series. Do between two to three sets of this exercise.

Muscle

The last exercise consists of pedaling standing on the pedals for at least 5 minutes without sitting on the saddle in no time. This will promote the strengthening of the muscles of the arms and torso, which will contribute to a more efficient pedaling. As a recovery, pedal in an average ratio sitting on the saddle for at least 20 minutes.

Gallery

How to Improve Your Pull-Ups

How to Improve Your Pull-Ups

Source: bodybuilding-wizard.com

JMG Fitness — JMG Fitness

JMG Fitness — JMG Fitness

Source: jessiemundell.com

The Metatarsal Pad

The Metatarsal Pad

Source: www.pinterest.com

3 Tips to Improve Squat Depth

3 Tips to Improve Squat Depth

Source: exercisesforinjuries.com

2 Rhythmic Exercises Every Jazz Musician Should Practice …

2 Rhythmic Exercises Every Jazz Musician Should Practice ...

Source: www.learnjazzstandards.com

3 Tips to Increase Your Metabolism

3 Tips to Increase Your Metabolism

Source: www.pinterest.com

3 Tips to Increase Your Deadlift

3 Tips to Increase Your Deadlift

Source: www.fitnessrxformen.com

Speed Work – Luke Heath Fitness

Speed Work – Luke Heath Fitness

Source: www.lukeheathfitness.com.au

3 Mind Exercises for Improving Memory and Focus

3 Mind Exercises for Improving Memory and Focus

Source: www.doovi.com

Coronary artery spasm is a temporary constriction of an …

Coronary artery spasm is a temporary constriction of an ...

Source: www.pinterest.com

8 Running Form Tips to Improve Your Performance

8 Running Form Tips to Improve Your Performance

Source: www.pinterest.com

The 15 Best Training Tips You’ve Ever Heard

The 15 Best Training Tips You've Ever Heard

Source: fitmw.com

Fitness Point!!

Fitness Point!!

Source: fitnesspoints.blogspot.com

Get Everything Done: Exercise to Improve Flexibility …

Get Everything Done: Exercise to Improve Flexibility ...

Source: mynameisideal.blogspot.com

New Year, Healthy New You: 365+ Tips to Improve Your …

New Year, Healthy New You: 365+ Tips to Improve Your ...

Source: www.amazon.com

23 best images about SINGING on Pinterest

23 best images about SINGING on Pinterest

Source: www.pinterest.com

Drawing Techniques and Tips

Drawing Techniques and Tips

Source: rapidfireart.com

Exercise mat home gym, improve memory games app, jumping …

Exercise mat home gym, improve memory games app, jumping ...

Source: s3.amazonaws.com

Home remedies to improve eyesight

Home remedies to improve eyesight

Source: healthyviperson.com

3 Easy Eye Exercises to Improve Vision Naturally

3 Easy Eye Exercises to Improve Vision Naturally

Source: www.youtube.com