Workouts for Your Workout biking running By Vicki McGrath fitness and wellness manager
By April Montgomery Personal trainer
Core, upper body, and leg strength are key to enjoyable biking. Depending on the type of bike you own, the position of your body may require you to be more forward over your handlebars. Maintaining this position for a period of time requires a strong core. Additionally, you need upper body strength to hold this position and will use your triceps and shoulders. You also need leg strength to keep your legs pumping.
People often tell me that running is hard. They can’t catch their breath, they say. It’s not for them. But with the right training and preparation, anyone can become a runner.
To prepare, challenge yourself with an indoor cycling class, which replicates the hills and grades found on the open road. The instructor guides you through various scenarios by instructing you to increase or decrease the tension on the bike gears. This gives you an idea of what it’s like to shift up and down depending on the landscape and also helps you build strength and endurance. Before you hit the open road, take your bike to your local bike shop for a tune-up. Annual tune-ups are suggested to ensure tires have sufficient tread, inner tubes are new, the chain length is checked, and shifting is smooth. Bike shops will also show you how to change a tire and oil your chain as part of your maintenance program.
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If you’re a beginner, don’t immediately aspire to a 30-minute, four-mile run. Instead, warm up with a slow walk/trot pace to get oxygen to your muscles. Swing your arms in an “L” shape form and after about 10 minutes, gradually start picking up your pace. Then, see how long you can maintain a moderatelypaced jog without having to stop. Set a goal of 30 minutes. Start by running for 2-5 minutes without stopping, then walk for 1-2 minutes, and repeat the run-walk cycle until you hit your goal time. With each run, try extending your run time by 30 seconds to one minute. In time, you’ll reach your goal! Before and after every workout, drink at least eight ounces of water. And wear proper running shoes, which provide important support.