Mix in these three types of rides somewhat regularly, and you’ll stay fit and in love with cycling. - Christie Ashwanden
The Long Ride
This forms the foundation of all cycling by building your fitness base and efficiency. On an effort scale of 1 to 10, with 10 an all-out sprint, it should rate as a 5—not uncomfortable, but not a leisurely outing either, says coach Dr Kirsten Dieffenbach from West Virginia University. Start with 40 to 45 kilometres, then build on that distance by no more than 10 percent a week. “The 10 percent rule gives your muscles and tendons time to recover and adjust,” Dieffenbach says. “If you do 45 km this week, aim for 60 by the end of the month.”
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