You may ask yourself this question? How often should you ride for per week?
If you are a beginner, you are excited about riding and want to do more cycling. The answer is you would better do it 2 or 3 times only. If you are new with this sport, you should do it slowly ,your body needs the time to physically adapt with stress comes from .
To keep the process of training and improvement going smoothly and avoid bad effects from overwork, the key answer is you need to listen to your body. Slowly step by step, give your body the correct work and take a break if necessary. Then you can repeat this cycle till the body itself builds up the endurance.
You can start with a short ride on the paved road
You can try first with a short ride to see how long your body can stand up .First , it can be 20 or 25 minutes one time with 2 or 3 time per week .It is like pressing a button to start for a test of a new machine .You can see immediately the rate of your heart beats. The tension of your muscles on calves, thighs when you try to cycle to push your bike ahead.
So for the first test , riding on the paved road, you will not need much effort to get the job done. But you can measure your strength of muscles and durable ability
Don’t push your body to work hard immediately when it is not ready.
You can repeat this test circle till you yourself feel that you can increase the length of time and frequency.
After a while of light and short time training . You may increase the length of time from 45 – 50 minutes. It all depends on how your body reacts to the situation. It needs the time to get used to the hardness of training and slowly increasing the ability for endurance.
A smart watch can help you
There are many intelligent watches available on the market that can help you to measure your heart rate, blood pressure, blood oxygen , and calorie burn. The history is memorized so you can compare every day how progress is upgraded.
You can proactively track your state of health before making a decision on the next level of training.
It can take a few weeks or even months before a new goal is reached. Don’t hurry
If you have a few kgs to alleviate It is time the body slowly burns fat, reset its functioning and rebuild muscle to be ready for the next extensive training.
You can take a longer ride up to 1 hour and half
Totally it depends on how hard your body can stand. You can increase time if your body is ready. Training is a process in which your body has to overcome the challenges. You can adjust by your self the level of difficulty .
It may be good if you have a trainer to work with you. Or It will be more exciting if you have someone , a group of cyclists with you but if not you can totally do training alone with the support from intelligent devices.
During this period of time you will learn well about your bike. You will learn about all necessary skills, how to change the gear and speed to suit the difficulty level of the road. You already know by yourself how hard you need to push to overcome each different obstacle.
Your ability to quickly react to sudden accidents may already be sharpened. If you work in a group you know how to move in the group of cyclist and to keep you safe distance from others.
You may now try to ride on a difficult road
Training will take a long process of time in which the combination of skills and body strength to achieve the goal . At each state of difficulty you will gain new skills. And you have to sweat for this.
I know how hard you wish to win the game but be sure you always listen to your body and don’t rush . Because rushing will not only improves nothing, it also may cause damage to your tissues and muscles. And It will take time to recover from.
You can try to ride on a difficult , rug road in a short time, first like 30 minutes. With a smart watch , you can know how many calories you burn and then you can adjust the length of time suitable with your ability.
Then you can do riding 2 or 3 times a week for 30 minutes or you can divide to a smaller number like 4 or 5 times with shorter time like 20 -25 minutes, till you feel you are now ok to go further.
Give your body a break if it requires
Your body deserves a break after a hard ride. It needs a rest to gain energy for the next challenge.
You may try a long ride up to 3-4 hours
To see how endurance level of your body is up? You may try a long ride 3-4 hours. The often of this extensive work depends on how quick you recover from a hard workout.
If you feel you can go with this and your body now is ready, you can do this 2, 3 or 4 times with longer distance.
The more steady with reasonable rhythms will change you from a beginner rider to a fit and healthy expert cyclist.
In conclusion. How often you should ride per week depends on the level , like you are a beginner , intermittent or expert and your health. It is recommended you should do this 2- 3 times per week with 20- 25 minutes at first.
You then flexibly change the times and the frequency when your health and skill already improved.
