#Escape step 2 - Training Basics
Buying a training plan from the internet is easy. If the plan is good, it will be illustrative enough to make it clear to follow. However there are many “assumptions” which the author of the plan might have made. Do you know how to warm up or cool down? Is your riding style ok? In addition to providing a Training Plan to do your first 50km ride the book “Escape Velocity - The Definitive Desi Guide to Cycling” ensures that these assumptions are not made and you are prepared to follow the plan. Here is an excerpt from the book -
Before beginning your training plan, we recommend that you do a self-assessment of your current fitness levels. Try to be as objective as possible. The idea is not to discourage you from achieving cycling goals, but to give you the best possible chance to start at the optimum level and then ramp up to any goal, however near or far that may be. Anything is possible with patience. And qualified medical advice.
The distances you can ride depends on your fitness levels and riding skills. But about an hour a day should be a good starting point for any person with a basic level of fitness. Choose a route which is well known, has little traffic and is reasonably flat for your first few rides. Focus on understanding the braking distance, response and turning radius of the bike in the early days as you get used to the bike.
For riding for an hour or so, there is no need to do much training. If your fitness level is very basic or you are not comfortable riding a bike, choose a duration which is comfortable at first and gradually increase the duration.
Start off every ride by slowly raising your heart rate (HR). Ride at a lower gear by spinning the pedal faster than normal. End each ride by bringing down the HR and doing some off the bike stretches for your quadriceps (muscles on the top of thigh), hamstrings (muscles behind thigh), glutes (buttock muscles), calves (muscles on lower leg), shoulders and lower back. Stretching keeps muscles supple, and this ultimately helps in preventing injury. Stretching at the end of the ride is easiest on the muscles because they are already warm and will be more ‘pliable’ than when the body is cold.
Riding long distance could be a very gratifying experience. Though it might seem like a highly daunting task, it is fun when done right. However, the risk of injuring or harming yourself is high if you have not trained adequately for riding the distance.
The key to any smart training plan is doing the least amount of work that is required to obtain maximum benefits. Any extra work would be termed, and un-dignifiedly so, “junk miles”."
The book can bought from the store or whatsapp Gokul @9985000701 for shipping a signed copy.