5 challenges to go from being an amateur cyclist to an advanced one

Cycling is a sport that by nature brings various benefits to your health, among which we can mention the following:

  • Tones and firms your leg muscles.
  • Improve your circulatory system.
  • Improve the capacity of your lungs.

But in addition to this, it could be said that cycling is a lifestyle and for some cyclists it represents a passion, a hobby that can impact even their mood.

If you are a big fan of cycling and you are in the amateur category, we show you 5 challenges that you must achieve to become an advanced level cyclist .

Retos para pasar de ciclista amateur a avanzado

5 challenges to go from being an amateur cyclist to an advanced one

1. Run 160.93 kilometers

Completing a Centuria race (100 miles) and reaching 160.93 kilometers in one day is the milestone and dream of many cyclists . Reaching this achievement makes every cyclist feel proud and even a little vain in front of others.

This triple digit challenge is daunting. but not impossible to achieve if you have the proper preparation. In this sense, we will give you some ideas that you can apply to achieve this much desired challenge.

Retos para un aficionado del ciclismo

What must you do to complete a Centuria race?

More than a million cyclists have managed to complete this great challenge by complying with a basic training plan, such as the one described below:

  1. You should gradually increase your mileage in 10 weeks of work, so you should try to cover an average of 64 and 80 kilometers per week. This will allow you to get the resistance you need to reach your goal of 100 miles.
  2. Have a nutritional plan for your long trips. Remember that a good diet is essential for good performance. Therefore, we recommend that you organize your rations to cover 200 calories per hour or finish your race with enough energy.

Completar una carrera Centuria en ciclismo

2. Mastering the slopes

Mastering the slopes requires great effort, skill, and endurance. James Herrera. Olympic cycling coach from the USA comments that one of the secrets to mastering the climbs in cycling is optimizing your power-to-weight ratio, but how do you balance these two variables?

To achieve this, Herrera developed a training plan that basically consists of the following aspects:

  1. Have a balanced nutrition that allows you to reach your ideal weight. Remember that the more weight you have, the more effort and energy you will require to pedal.
  2. Focus your attention on:
    • The pedaling: this should be smooth, sustained and fluid.
    • Vary your position by moving in and out of the chair to keep your muscles rested.
    • Keep your torso relaxed.
    • Have a positive mindset.

Cómo dominar pendientes en ciclismo

3. Improve your time in your Centuria career

Once you have completed the 160.93 kilometer challenge once or twice, the next challenge will be to complete this race in just five hours. Reaching this challenge will earn you superstar status. This challenge is recommended for cyclists who are currently traveling 120.70 kilometers a week.

In this sense, we recommend that you make short stops. They should last 5 to 10 minutes and keep rolling to maintain momentum. If you make very long rest stops, blood will pool in your legs and your muscles will cool down, so taking a 15-20 minute break will automatically slow your pace.

Retos para subir de nivel en el ciclismo

4. Maintain momentum on the bike

For many runners, the biggest challenge during their cycling careers is to keep up and avoid backing down as time passes, as we noted in the previous point.

To maintain your momentum and active rhythm on the bike , it is necessary that you focus your training on strengthening your core, hips and glutes, since when you strengthen the upper part of your body you manage to maintain greater stability in the saddle and also allows you to pedal with greater strength.

On the other hand, staying strong all year round will not only improve your performance, it will also help you avoid fatigue and injury.

Retos para subir de nivel amateur a uno más avanzado

5. Call yourself a cyclist

You ride and love your bike, but when someone calls you a cyclist, you shake your head and say, “No… I just ride. I am not really a cyclist ”.

Everyone at some point in our lives when we were beginners and weren’t sure enough of our ability as a cyclist denied it, but, no more, we are going to change that. All you need is five to seven hours a week, improve your bike handling and get in shape quickly. After six weeks, you will be wearing your cycling identity with pride.

On the other hand, cycling is a sport that requires a great team, so many of us start with the minimum necessary to start riding. However, as you get into the sport, you should incorporate certain accessories such as the following.

  • Water bottles
  • jerseys (appropriate clothing)
  • Basic tools

And if you can, switch to clipless pedals: these can help you substantially in your pedaling efficiency.

Pasar de ciclista amateur a ciclista avanzado

Reference

  • Yeager, S. 6 Training Plans to Make You Leaner, Stronger, and Faster. For Bicycling [Revised January 2018]