Where to train?
Cycling is an excellent form of exercise that can be enjoyed both indoors and outdoors. Whether you prefer to train on a stationary bike or hit the open road, choosing the right routes for your cycling workouts is key to achieving your fitness goals. In this post, we'll discuss how to choose the best routes for your cycling training, including where to do intervals, flat routes versus hilly routes, and the advantages and disadvantages of indoor and outdoor cycling.
Indoor Cycling Versus Outdoor Cycling
Indoor cycling can be a great way to stay fit and train year-round, regardless of weather conditions. One of the biggest advantages of indoor cycling is that you can control the environment, which can be helpful for doing specific workouts like interval training. It also allows you to focus solely on your workout without worrying about traffic or other distractions. However, indoor cycling can be monotonous and lack the variety and scenery of outdoor cycling.
Outdoor cycling, on the other hand, provides a more varied and engaging experience, with the added challenge of navigating hills, wind, and traffic. It also allows you to enjoy the fresh air and scenery, which can be motivating and inspiring. However, outdoor cycling can be weather-dependent, and can be challenging to do specific workouts like interval training, especially in traffic.
Choosing Routes for Interval Training
Interval training is an effective way to improve your cycling performance, as it involves alternating between high-intensity efforts and recovery periods. When choosing routes for interval training, look for stretches of road that are relatively flat and free from traffic. You can also use a stationary bike with a resistance trainer to do interval training indoors which is great for the reasons stated above.
Flat Routes Versus Hilly Routes
Whether you're training for a specific cycling event or just looking to improve your overall fitness, the type of route you choose can make a big difference in your training. Flat routes are ideal for building endurance and improving your speed, as they allow you to maintain a consistent pace without the added challenge of hills. Hilly routes, on the other hand, can help you build strength and power by forcing you to work harder to overcome the inclines.
Training Loops
Another way to incorporate variety into your cycling training is by including training loops into your ride. A training loop is a route that is repeated multiple times, typically around 10-20km long. By repeating the same loop, you can track your progress and measure your improvements over time. You can also use training loops to work on specific skills or intervals, such as hill repeats or sprints. Training loops can be done on both flat and hilly terrain, depending on your goals. One advantage of training loops is that they provide a consistent and familiar environment for training, which can be helpful for measuring progress and building confidence. Additionally, they can be a good option for time-crunched cyclists who want to maximise their training efficiency. To incorporate training loops into your ride, plan your route to include one or more loops, and repeat the loop as many times as necessary to achieve your training goals.
Planning Tools
There are several tools that can be used to plan a cycling route:
Online Route Planners: There are several websites that allow you to plan and customise cycling routes using Google Maps or other mapping services. Some popular options include Ride with GPS, MapMyRide, Komoot, and Strava Route Builder. Many of these are also available as apps for your mobile phone, or can be transferred to head units.
Cycling GPS Devices: Many modern cycling GPS devices, such as Garmin or Wahoo, come with built-in mapping and route planning features. You can create a route on your computer or phone, then transfer it to your device to follow during your ride.
Local Bike Shops: Many local bike shops can recommend popular cycling routes in the area.
Cycling Clubs: If you haven’t joined a club, what are you waiting for? Many will offer club rides during the week and at weekends. Plus the knowledge that is available from your club mates is often second to none.
Other Factors to Consider
When choosing routes for your cycling training, there are several other factors to consider, including:
Safety: Look for routes that are safe and free from hazards like busy junctions, potholes, and debris.
Distance: Choose routes that are appropriate for your fitness level and goals. Start with shorter routes and gradually increase the distance as you build your endurance.
Terrain: Consider the terrain of the route, including climbs, descents, and other challenges. Choose routes that are appropriate for your skill level and fitness goals.
Variety: To keep your training interesting and challenging, mix up your routes and include a variety of terrain and scenery.
In conclusion, choosing the right routes for your cycling training can make a big difference in your performance and enjoyment of the sport. Whether you prefer flat or hilly routes, or interval or endurance training, there are routes available that can help you achieve your fitness goals. By taking into account the factors mentioned above and experimenting with different routes, you can find the routes that work best for you and help you reach your cycling goals.
