Road cycling is the most ideal aerobic way of training the body compared to other endurance sports.

It improves physical endurance, cardiorespiratory function and improves overall cardiovascular health. By training with a racing bike you train and strengthen not only the lower body but the whole body depending on the terrain you choose to ride and the pressure you apply e.g. uphill the upper body strengthening is greater than in a straight line as the shoulders, back, abdominals, back muscles, triceps etc. work. The improvement in body contouring is more than noticeable even in the first two months of involvement with the sport! Road cycling does not strain the joints and the musculoskeletal system as a whole, as it prevents the transmission of vibrations to the back, knees and ankles on asphalt tracks.

On the plus side, it increases metabolism and weight reduction is more immediate than in other sports. A cyclist consumes around 400- 600 calories per hour depending on the pace he or she chooses to cycle, e.g. around 25- 38 km/hour. Of course, road cycling is not only therapeutic for the body but also for the soul and spirit, an excellent stress reliever as it takes you on a journey, especially in parks and country roads in the countryside, creating a sense of well-being and freedom.

How to start:

Necessary equipment is a fitness bike or a harness and for your safety a helmet.

If you are untrained or have not trained for a very long time you should start slowly and gradually.

Your first workout should be short in duration around 40 minutes and in that time include, have a small load on the pedals.

The duration of the workout should increase gradually. After about two weeks add another 5-10 minutes more and after 1 month the total workout time can reach one and a half hours.

The frequency of training should be a minimum of 3-4 times a week, i.e. day after day. Do not exhaust your body by making excessive efforts.

The best way to measure the tension to which the body is subjected is to measure the heart rate, so that the heart rate is within the Heart Rate Zone.

The heart rate can also be measured with the Heart Rate Monitor.

Combine aerobic training with muscle strengthening through weight training.

Don't forget to do stretches in your warm-up and recovery.

An ally for optimal results is to adopt healthy eating habits.

Under no circumstances during the workout should you feel any discomfort or discomfort.

Do not start any exercise program without first visiting your doctor.

Curated by:

Despina Tsesmetzidou-Dalavika, coach of the Pinios Cycling Club.