If you are in the cycling world and want to improve it, first work intervals. You can compensate your lack of force or performance with interval training. It starts with 3 repetitions of 3 to 5 minutes strong, and the same soft time between repetitions. Use a hard development to gain power and increase a couple of repetitions each week or the time of them (from 5 to 6 minutes). Repeat twice a week.
Building resistance also is the main goal. Even if you cannot shoot during the week, you need a minimum of 2 to 3 hours at the weekend, at a pace that allows you to talk. Try to do a long shot or two a week.
Work your control center. Like runners, cyclists must train their abs. Stabilize the pedaling and avoid back injuries. At a minimum, you need 3 sessions per week of 100 abs each. You can do them before going to bed or at any time. Always carry your knees well flexed in your exercises.
Practice the technique of round pedaling with series using only one leg. Warm up and use the first 10 minutes of your session to pedal 5 minutes with one leg and 5 minutes with the other. Your pedaling efficiency will improve.
To run a lot, you also need soft sessions. After an intense session of intervals or a long shot at a good pace, your next training should be smooth or different from the last one. It can be a soft running or a workout in the gym, a Pilates class or a swimming session.
By [Jose Manuel Aguilera Rioboo].