Is cycling an endurance sport?
In general, cycling is considered an endurance sport. Of course, it depends on how you train with the bike or how you use it. All you have to do is adjust a little to make the perfect cardio workout a reality.
This is endurance sport
- In sports science, one differentiates between three different groups of sports according to the importance of endurance. There are sports, such as javelin throwing or high jump, in which endurance plays a disorderly role. Endurance is important for most sports, but other factors, such as sprinting strength, are more important. This is the case with handball, for example. In pure endurance sports, endurance is primarily important.
- Endurance sports are characterized by a long duration of competition. The winner is determined over hours, sometimes even over days. Just think of competitions like the Giro Italia or the Tour de France.
- Typical for Endurance sports is also that there are disciplines that do not have real competitions. Hiking, bike tours, paddling or jogging often take place without any idea of competition.
Train cycling properly
Even if you only ride your bike to go shopping or to work, you are already training your endurance. Take the opportunity to be a targeted one training. Keep the following in mind:
- Be sure to talk to your family doctor before you start training. Do not try to train your endurance on your own. The maximum heart rate when cycling should be 208 - (0.93 x age). When exercising, you should achieve between 60% and 80% of this frequency. Your doctor can tell you more about the matter.
- Of the upper body is hardly stressed when cycling. In a fitness studio you can learn balance exercises for the upper body and also suitable stretching. Perform the exercises you have learned after every workout on the bike.
- In order to do endurance sports with the bike, you not only have to step down the pedal, you also have to pull up the other pedal with the other leg at the same time. This movement is important. Replace the pedals of the bike with those with loops. So-called clipless pedals only make sense if you also get the right footwear.
- Drive in a low gear. You should not acquire strength, but endurance. The cadence should be 90 to 100 revolutions per minute. This feels strange at first, but it is easy on the joints and increases your endurance.
Endurance sports at home - this is how you can keep going
You, too, have often decided to do endurance sports at home ...
Example of a training plan
Remember, cycling is less strenuous than other endurance sports, so it takes a little more time.
- Start with driving 50 minutes twice a day. This time can also include the way to work. Take detours to arrive at this total travel time. You do these workouts in the morning on the way to and in the evening on the way from work. Do the gymnastic exercises you have learned at home.
- Repeat the training program every 3 - 4 days. On the other days you cycle to work as usual.
- Increase the training effect from the third week by consciously covering the entire distance in a small gear. Now cycle to and from work three times a week for 50 minutes each time. Don't forget to do gymnastics at home.
- In the following time, get used to driving two units of 50 minutes each three times a week. You can also use the route in the evening to build up strength by riding in high gear once a week. Also cover the route as quickly as possible once a week.
In this way, you can use the daily routes that you already cover by bike for training. Yes, cycling is clearly an endurance sport.
