Category Archives: Bikers

The Best Way To Do Interval Biking Workout

So you are back on the trail with newly lubed chains and updated tires. But how come you do not feel as powerful like way back? With the rave on biking humming up for sports and fitness enthusiasts, finding your way back to the fold will require some hard training for you to keep up. This is where the best way to do interval biking workout sessions can come handy.


Why Interval Biking Workout?

It is a known fact that not anyone had a loose schedule to accommodate a daily biking plan. But with the intent of competing or getting into a week-long bike tour somewhere in Europe on your bucketlist, committing to a smart yet tedious intervals workout is your best bet to be able to do just that.

Yes, intervals can be such a pain that even the most trained of athletes will groan with hopeless anticipation. But these short burst trainings, even in 20 to 30 second intervals are known to deliver the most promising results. Think triple torching of calories, much improved endurance, lactate threshold improvement, raise metabolic rate, and enhanced V02 max—fast! Yes, intervals workout is the mecca of time-restrained riders out there. It pushes you to train hard for shorter bursts allowing it to quickly adapt and grow sturdier in that short span of time. It works by targeting the body’s energy systems leading to more profound results.

Interval Biking Workouts


To begin with, here are some the best way to do interval biking workout according to experts in the field. Simply warm up with easy pedal power for at least 15 minutes and push one of the following to add to every ride at most twice a week. Cool down thereafter to prevent injuries and sore muscles.

Flying 40s. To buff-up muscular endurance, train your body to do medium to large gear then pushing hard for 40-second burst. Recover for 20 seconds thereafter and repeat at least 10 times. Do at least 4 sets of this interval biking workout then, resting 5 minutes in between sets.

10 Speeds. Fire up those pistons and improve pedaling power with these lightning-fast workout. Simply pedal hard for 10 seconds via a gear to push 90 to 110rpm. Spin effortlessly for 20 seconds. Repeat for at least 10 minutes then, rest for 5 minutes. Do two to three sets.

Hill Charges. Develop a more robust climb with this interval biking working. Simply stand on the saddle on a moderate incline. Charge up a hill for 30 seconds in the fastest time you can afford. Coast back again to your starting point then, repeat via a seated position. Do alternate standing-sitting position for at least 6 climbs. Recover for 10 minutes and do another set or two.

Tabata Challenge. Perhaps the best way to do interval biking workout for power-building, this intensive workout focuses on the wise yet tedious use of muscle. It comes in a 60-minute threshold with intensity build-up as you go along every recovery. Simply sprint your hardest for 20 seconds then, coast for 10 seconds. Repeat for 6 to 8 times.

Attack Intervals. Amplify your threshold with this workout. Bike your hardest for 2 to 3 minutes by monitoring your breath or via a power meter. Recover for 2 minutes and then, repeat up to 3 sets. As you intensify your work capacity, increase the intervals’ duration accordingly as well as the recovery.

Ride For Life


Without a doubt, the best way to do interval biking workout is by doing it outdoors. The terrain and other environmental factors will add more intensity to your workout making it more effective. Within two weeks, you can easily see significant enhancement in your performance. In the dead of winter however, some people prefer doing interval biking workout indoors—and that, too, can be useful particularly when a trainer can guide and monitor your performance. Start now and enjoy the rest of your ride—for life.

Muscles for Biking and Ways To Train Them

Biking is definitely all the rave nowadays. With the prospect of a long holiday vacation fast approaching, friends and families may even be planning their long awaited bike tour. Along with the preparations also comes the training to ensure endurance and zero injury. With this in mind, it is only fitting to learn what muscles used in biking and how to train them to improve performance.


So, what specific muscles are usually utilized when biking? Do trainings only concentrate on your quads and hamstrings? Or do you need to also include the arm and core muscles?

Firing Pistons

Your primary muscles will definitely be doing a lot of dirty work for the planned ride. These muscles are aptly called movers as they work to help in increasing your speed levels. The primary muscles for biking are those tiny fiber located just right at the hips and legs. Aptly called “pistons”, they move the legs at about 100 reps per minute. As the knee and hips extend to press for a downward pedal, the gluteus and quad muscles as well as the hamstrings and calf muscles must work together to deliver strong pedal revolutions.

To build strength in those pistons, one needs to focus on the quads and hamstrings. Do 5 to 6 sets of 8 to 12 reps of the following exercises—squats, single leg deadlifts, and heel raises. Be reminded that standing bike workouts will target the hamstrings while seated efforts usually focus on the quads. Do space out force effort to prevent pinched muscles and injury.

To build speed and efficiency, focus on fast cadence and seated efforts. Workouts that target the rectus femoris and the hip flexion should be foremost on your list. Plyometric workouts are perfect for this. Lance Armstrong engages in plyometrics. Think about squat jumps, jump to box, lateral jump to box, split squat jumps, tuck jumps, lateral box push-offs, bounding, bounding with rings, lateral hurdle jumps, zigzag hops, and many more.  

Core Rip

Core training is a must for biking, too. No matter how astounding those calves and quads but when the core muscles are lacking, without a doubt the results could be disturbing. The muscles on your abs and lower back hold the crucial foundation of all your movements particularly the pedal stroke. A solid core somehow delivers a more focused upper-body movement. This is quite significant as it allows you to focus delivery of energy into that pedal stroke.

To build your core strength, it is important to also focus on workouts that nurtures those sinewy fibers. Think: boxer ball crunch, power bridge, hip extension, plank and transverse plank, scissors kick, catapult, and boat pose. Do this in conjunction with your upper and lower body strength training for a complete result.

What Drives You?


It is important to understand that riding on a bike technically allows you to make use of your overall muscles in the body—from the neck to the shoulder, arm, back, core, and legs. While you may train to focus on both core and pedal power, it is also imperative to add strength training for the upper torso to ensure not straining your shoulders, arms and back. Add a healthy balanced diet with focus on energy-giving foods to finely tune all your bases in preparation for the big ride ahead. Don’t forget to stretch before and after a workout, too, to prevent injury.

How to Lose Weight With A Simple Biking Exercise Plan

You want to lose weight but don’t necessarily want to go into the usual CrossFit, Zumba or fad diet jargon. You obviously might not also want to cut huge portions of your usual meal. So how do you burn calories? Have a biking exercise plan! Cycling, or simply biking, allow you to get moving, burn calories and break bullet-like sweats.

Whether on the road, during spinning classes or via a stationary bike, you will burn as much as 260 calories or more in 30 minutes depending on the rigors of your ride. But beyond the lost calories you will also be strengthening of your major muscles like the glutes, quads, and your gams delivering a completely toned you in the process. Add to that some of the usual cycling benefits like improved flexibility, reduced stress levels, improved hand-eye coordination and balance, stamina, and many more.

So, how to achieve such a feat? Here’s a simplistic take for a biking exercise plan that’s so easy you won’t hesitate to start tomorrow—or today.

#1. All About the Ride. Carefully determine how you wish to pursue a biking exercise plan. Will this be for a short-term perspective or are you in for the long haul? This will help determine the type of bicycle you will need to buy. Cruising bikes are usually used for entry-level cycling and often used for short comfortable rides. Road bikes are great for pavement excursions and commuting. Mountain bikes, as the name implies, have tougher frames and shock absorption mechanisms which are suited for more aggressive rides. Hybrid bikes, on the other hand, are considered to be one of the most versatile bikes usually suited for riders who want stability regardless of the route. When it comes to weight loss, always go for a model that’s not just comfortable but also one which you can ride for an extended length of time.

#2. Ride on a regular basis. For someone who wants to lose weight, it is only fitting that you exert efforts in accordance to your goals. Ride for at least half an hour a day for four times a week. Some prefer shorter ride time during weekdays and engage in hours long rides on weekends. The key is to do it on a regular basis. If you want it M-W-F-S or T-TH-F-S then, make it happen.

#3. Schedule complex rides during non-work days. Calories usually burn fastest in accordance to the efforts you exist when biking. Include in your biking exercise plan routes wherein you get to enjoy uphill and downhill rides or sandy or muddy routes. Be reminded that the harder you exert efforts, the more calories you get to burn.

#4. Plan your bike path. Carefully map out the bike route you wish to pursue. On your first foray, observe carefully the time and distance of the ride. Keep a GPS tracker or a pedometer with you. Start short and slow to prevent injuries. Sudden exertion can easily strain the muscles leading to painful injuries. Extend your route and air resistance as you progress.

#5. Do change bike route each week. One of the pitfalls of losing weight does not necessarily due to a poorly executed biking exercising plan. It’s boredom! To keep your biking workout interesting, change your biking fitness route every week.

#6. Always bike in pairs. For safety and enjoyment’s sake, riding with a friend or a loved one is highly recommended. Check your neighborhood for biking groups, too. If there is none, try to organize one by tapping neighbors or friends on your hood.

#7. Get a stationary bike. Winter often brings out the sloth in people. If you want to continue losing the pounds but finds it difficult to traverse in the slippery ice and mud then, by all means invest in a trainer. Simply pedal for approximately 30minutes to an hour to help burn those extra calories.


There is nothing more enjoyable than losing weight doing a hobby you love. If it is possible, you may also use your bike as a commuting partner. That will help keep your calories on check, your budget toned down due to zero gas expense, and the environment happy for lessened carbon footprint. Whichever the case, this simple biking exercise plan will definitely be a great help in your aim of losing weight.

Bike Fitness For Beginners – Gearing Up For That Big Ride Ahead

Cycling, or biking to many, is definitely one of the most popular activities these days. Some are into it for commuting while others do it for recreation or sports. Today, many also use biking as a way of getting fit. With the days being stretched to accommodate the balmy winds of winter, bike fitness for beginners are seemingly on the rise, too. If you are one of the many who wants to get into the groove then, it is high time to craft a plan for that biking fun ahead.


Bike Fitness for Beginners Training Schedule

While you may be in an exciting phase to begin right there and then, it is important to prepare your bike. If you have none, consider going to a bike shop to choose which bike will be most suitable for you. Be reminded that mountain biking requires a different set of bike when deciding to simply do it on the road. The same thing also goes to offroad biking requiring different set of wheels and gears when mountain biking. When you already have a terrain in mind, decide accordingly on what bike to buy.

If you have your own but have long been stashed in the pit of your garage, consider having it thoroughly checked. Clean it. Oil it. Change the wheels and some rusty gears, too. Go for a short test ride to check if it’s still working the way it should be. When you’re all set, consider crafting a training schedule like this one from Simon Kidd, a cycling coach.


If you carefully observed the schedule above, bike fitness for beginners is gradually being increased on a weekly basis. This chart is designed for riders who have been inactive for quite some time. If you’ve observed, the pace is a little on the easier side to give time to the body to adapt to the changes which will occur after each ride. Each week, you can increase your ride time and pacing up until you can freely do as you want.

This proposed schedule for bike fitness for beginners simply requires a bike, comfortable clothing, cycling computer, and a journal to note down your experience. This progressive 4-week plan is done in pairs with adequate rest days in between to allow recovery. The rate of perceived exertion (or RPE) is the indicator of how hard a particular session should be with 10 as maximum effort.

These sessions may not fit your current schedule, so feel free to rearrange it in a way that’s conducive to yours. Do make sure to follow the length of ride time and RPE as well as consistency. This is one way for you to easily and efficiently progress from week one to the subsequent weeks thereafter.

Power to the Pedal


Before going on an actual ride as per the schedule above, it is imperative to get into a trainer and practice proper pedaling. To properly pedal, ensure that the foot’s ball is on the pedal and the knees are pointing straight ahead. Doing otherwise will result to knee problems and muscle strain.

Using an indoor trainer also allows you to practice certain drills to improve your pedaling skills. Single leg drills can help develop smooth, fluid pedal strokes. High RPM spin, on the other hand, helps widen your RPM range. To increase awareness on your pedal stroke, the ability to listen to your trainer can also be improved. Take note that when you ride, an even hum must be heard.

Simply incorporate these drills into your workout during rest days or when it’s impossible to ride outdoors. Warm up for 20 minutes before starting off.

Track Progress

Now is the most important part of a bike fitness for beginners—tracking your progress. You may decide to keep a log in your smartphone or computer but you would need the help of a “tracker” to record important aspects of your training like ride distance, length, and speed. These cycling computers must also come with GPS and barometer to measure and display stats. Most importantly, they must be easily transferred or shared for record-keeping.


Planning a bike fitness for beginners must be carefully followed to help the body adapt to growing changes effectively and safely. Hastening your return to biking will not only result to injuries, it may also cause lasting damage to your system preventing you from longer bike rides later on. Condition yourself, keep track of your progress, and increase your performance to fully enjoy fitness at its peak.

3 Best Fitness Gadget for Bikers – A Comparative Review

Ever wonder why many tried to find the 3 best fitness gadget for bikers? Oh well, who doesn’t love gadgets in the first place? In today’s day and age, these thingamajigs are considered must-haves for every biking enthusiast who wants to improve their performance level. Not only are these gadgets monitor, track, record and share much-needed stats, it also help shift your focus on your fitness regimen should your action go awry. So, when thinking of buying one for your biking fitness regimen, these 3 best fitness gadget for bikers are definitely great choices.

1. Polar V650 Cycling Computer

When it comes to cycling computer, the Polar V650 comes highly recommended. Think about built-in GPS and barometric pressure sensor and free maps to track your ride wherever you go. Bluetooth smart cadence and cycling sensors allow every rider to gauge efficient pedaling rate, speed and distance covered as accurately as possible. It also features a flexible bike mount and front-mounted smart LED light for enhanced visibility. The V650 has a lifeline of 10 hours and can be recharged via a micro-USB cable. 

Surely, getting deeper insights and analysis on one’s bike performance via its Training Benefit platform via its 2.8” touch screen that allow quick access to overview record of every session as well as further analysis at the PolarFlow web-service. With this, the Polar V650 has been hailed as an “excellent GPS for the price” and “an excellent bike computer to monitor and track your training and fitness goals” by prolific users via reviews done online. This also makes a great gift to someone special who love bike fitness as much as you do. If you wish to put power to the pedas..

2. Polar Look Keo Power Essential BLE Pedals 2016

Another best fitness gadget for bikers come from the same brand, Polar. This one is recently released by the top biking tech brand featuring awesome upgrades and updates in its transmission mechanism. Instead of the usual wind transmission, these automatic pedals featured the use of Bluetooth Smart technology that boasts of utmost compatibility and interaction with various apps as well as high refresh rate for easy data capture.

The 2016 Keo power essential ble pedals measure power generated on each pedal stroke, record it automatically via integrated sensors and obtain such data via force vector function. This allows maximum precision and data transfer of measurement of current cadence and its average as well as power generated in each pedal stroke. Wattage instant information can also be easily viewed. The pedals are also easy to attach to the cranks making it hassle-free to use. Also, it is compatible with most iOS and Android devices for easy monitoring.

The Polar Look Keo Power Essential BLE Pedals 2016 also boasts of low energy consumption thus, accompanying your biking fitness at a longer rate. No wonder reviews from various online forum have shown nothing but excellent feedback from this newly upgraded product from Polar in the market. . Yet, another pedal-type best fitness gadget for bikers..

3. PowerTap P1 Power Meter Pedals

Another great choice in pedal-type bike fitness gadget is the P1 Power Meter Pedals. Lightweight yet durable, it comes fully secured with a 3-bolt cleat and 9/16” thread type. Powered with both ANT+ and Bluetooth SMARt technology, it is one of the most versatile biker fitness gadgets today. Now, you can collect data on how your legs perform with just a swipe and a tap. These pedals also pair perfectly with head gear such as PowerTap. It can be mounted to any crank in a hassle-free plug-n-play design making it one of the easiest to use when aiming for bike swaps. Accuracy of standard is also slated at 1.5% (+/-).

Definitely, the PowerTap P1 Power Meter Pedals are no ordinary pedals. Made from the USA, it is also energy-efficient allowing at most 60 hours of battery life.  It also features an easy-bike swap mechanism thus, it is no wonder many bike fitness enthusiasts posted reviews for this model as one of the best fitness gadget for bikers who have multiple bikes. 


Without a doubt, you can easily launch an effective bike fitness program with only your smartphone or your body as gauge. But when the need to be precise and efficient come to play, finding the best fitness gadget for bikers will definitely help augment your chances of a surefire success. Choose from any of these 3 tech-savvy gears above. For effective lie detectors that you can easily attach to your bike choose from either the PowerTap P1 Power Meter Pedals or the Polar Look Keo Power Essential BLE Pedals 2016. Go for the Polar V650 Cycling Computer for monitoring, too. Whatever you choose, do make good use of it regularly to fully appreciate its features and perks.

Polar V650 Cycling Computer• integrated GPS and barometric pressure sensor
• 2.8” color touchscreen
• free maps with location info
• compatible with any Bluetooth Smart sensors
• battery life: 10 hours
• USB recharging
• Polar Flow web service
• Training Benefit for quick access
• Shared services via Strava
Polar Look Keo Power Essential Ble Pedals 2016• automatic pedals
• built-in BlueTooth smart technology
• easy to attach to the cranks
• maximum precision and data transfer
• measure current cadence and average
• force vector function
• instant wattage info
• include 2 pedals and power output sensor
• compatible with various iOS and Android devices
PowerTap P1 Power Meter Pedals• lightweight durability
• 3-bolt cleat interface
• ANT+ and Bluetooth SMART technology
• easy to mount on cranks
• accuracy standard: (+/- 1.5%)
• 60 hours of battery life (AAA)
• made in the USA