Cycling to lose weight: 2 training programs

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Joe Dispenza
@joedispenza
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wikipedia.org

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According to the latest data from the European Commission on transport quality, in The country 6% of the population regularly travels by bike. Most of the fans, however, use the two wheels on the weekends, for sport, with an estimated 19 million cyclists in total.


A passion supported by the diffusion, also in our country, of local e dedicated hangouts to those who ride. «They offer basic services, from the workshop to the parking lot, from the rental to the sale of accessories and they offer courses for cyclists, excursions e travel in the saddle.


In addition to being meeting points to discuss soft mobility, they are transforming into trendy meeting places ”, explains Marta Faresin, sports cycling guide in the Veneto Dolomites. Furthermore, the report "I Cycling Economy”, Which highlights the benefits of cycling in Europe, in terms of prevention and health, quality of leisure time, environment and climate, as well as sociality.

"The bike also has another great quality: is perfect for easy weight loss, without burdening the joints, and to define the muscles of the legs, then decisively improving the venous and lymphatic circulation and thus effectively counteracting the symptoms of cellulitis», Adds Maria Lupinc, personal trainer in Trieste and New York.



THE PROGRAM TO DO IN CITY BIKE
Requires a city bike with at least 7 reports and disc brakes


First 2 weeks - 2 weekly workouts

First exit

5 'of heating with a agile pedaling: you will need to feel that the pedals do not offer resistance, so you will warm up your muscles and joints (these indications also apply to subsequent rides).
50 'of pedaling on level ground, without using demanding relationships, with a max height difference of 10%.
5 'of cool-down with the same pedal stroke as the warm-up (these indications are also valid for subsequent outings).


Second exit

5 'of heating.
50 'of pedaling on level ground, with a maximum difference in height of 10%.
Make 2-3 changes of pace, downshifting by 2 gears and getting up on the pedals for 1 '. Then get back on the saddle and continue pedaling quietly. 5 'of cool down.


Third and fourth week

2 weekly workouts

First exit

5 'of heating.
90 'of pedaling on level ground without using demanding gears, with a maximum difference in height of 10%. Keep i 18 km / h in the middle.
5 'of cool down.

Second exit

5 'of heating.
90 'of pedaling on level ground, with a maximum height difference of 15-20% and with at least 3-4 climbs no longer than 500 m and never too steep.
If you can only ride on the flat, make 3-4 changes of pace: scale of 2 gears, stand up on the pedals for 1 ', then return to the saddle with a quiet pedal stroke. Keep an average of 18km / h.
5 'of cool down.



Fifth and sixth week - 2 weekly workouts

First exit

5 'of heating.
110 'of flat pedaling, with a maximum difference in height of 10%, and with 2-3 changes of pace. 2-speed scale, stand up on the pedals for 1 ', then return to the saddle with a quiet pedal stroke. Keep one average at 18 km / h.
5 'of cool down.

Second exit

5 'of heating.
180 'of flat pedaling, with a max height difference of 10%. Make 2-3 changes of pace: scale of 2 gears, stand up on the pedals for 1 ', then return to the saddle with a quiet pedaling. Keep an average of 15 km / h. This release, longer than all the others, is aimed above all at burn fat.
5 'of cool down.




THE MOUNTAIN BIKE PROGRAM
It is done with a MTB with disc brakes, double crown front e at least 10 rear ratios


First 2 weeks

First exit

5 'of heating, with a agile pedaling: you will need to feel that the pedals do not offer resistance to warm up muscles and joints (these indications also apply to subsequent rides).
90 'of pedaling on the road, flat, with a maximum difference in height of 10%. Proceed lightly, without using overly demanding relationships.
5 'of cool-down with the same pedal stroke as the warm-up (these indications are also valid for subsequent outings).

Second exit

5 'of heating.
50 'of pedaling on dirt or path signposted for mtb (single track), with a maximum difference in height of 10%. Ride lightly, without using too demanding gears.
5 'of cool down.



Third and fourth week

First exit

5 'of heating.
60 'of light pedaling on single track, without using demanding gears, with a maximum difference in height of 15%.
5 'of cool down.

Second exit

5 'of heating.
60 'of pedaling mostly flat (but interspersed with 3-4 short climbs) on single track, with a maximum height difference of 15%. As an alternative to climbing, get on the pedals, downshifting a couple of gears and making the pedaling more intense.
5 'of cool down.


Fifth and sixth week

First exit

5 'of heating.
90 'of pedaling flat (maximum height difference of about 18%) on single track, interspersed with 4-5 technical climbs, but never too steep. If you can only do a flat route, climb a couple of gears 5 times during the exit and stand on the pedals, simulating a sprint uphill.
5 'of cool down.

Second exit

5 'of heating.
120 'of pedaling with a maximum difference in height of 15%. Ride lightly, without using too demanding gears. This release, longer than the others, is aimed above all at burn fat.
5 'of cool down.

  • READ ALSO: Bike: stretching after training


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