Cycling Workouts to Get Faster

If you are looking for endurance supplements for cyclist, you need to look into the many different athletic supplements that you can find at Hammer Nutrition Europe. The following articles talks about cycling workouts that you can complete to help you get faster on your bicycle.

Introduction

If you want to get faster on your bicycle, you are going to need work hard. When you work hard, you are going to want to make sure that you are taking endurance supplements for cyclists as part of your workout regimen. When you work out, it is going to hurt but you need to remember that it is going to be so worth all of the hard work that you are going to put in. The following workouts are going to help to make you faster and stronger on your bicycle, even in just as short of time as 30 days.

Intervals

This is most likely something that you are not going to want to hear about but this is a workout that is definitely going to work. By doing the following intervals, your workout efforts are going to offer you a big fitness return for a very small time investment that is involved in doing the intervals. Even if you do a 20- to 30-second micro-interval, it is going to help you in order to increase V02 max, burn fat and improve your endurance. If you want to get faster quick on your bicycle, try putting the following intervals into you workout regimen along with taking endurance supplements for cyclist. It is very possible that in just 2 weeks of interval training it can enhance your bicycle performance. The following intervals should be added to your bicycle riding up 2 times per week. When you complete the intervals, it is very important that you make sure to warm up with easy pedaling for at least 15 minutes and make sure to cool down as needed.

Flying 40s to Enhance Muscular Endurance

• Set your bike to medium to large gear
• Push hard for 40 seconds
• Recover 20 seconds
• Repeat 10 times, which makes 1 set
• Do up to 4 sets, resting 5 minutes between sets

10-Speeds to Improve Pedaling Efficiency

• Pedal as hard as you can for 10 seconds in a gear you can push 90 to 110 rpm with effort
• Spin easy for 20 seconds
• Repeat for 10 to 15 minutes
• Rest 5 minutes
• Repeat

Hill Charges to Climb Stronger

• On a moderate incline, stand out of the saddle and charge up the hill as fast as possible for 30 seconds
• Coast back to your starting point
• Repeat being seated
• Alternate between standing and sitting for 6 climbs
• Recover 10 minutes
• Do 1 more set

Tabata Intervals to Build Power

• Sprint as hard as possible for 20 seconds
• Coast for 10 seconds
• Repeat 6 to 8 times

Attack Intervals to Increase Your Threshold

• Ride as hard as you can for 2 to 3 minutes (you will be flagging by the end).
• Recover at an easy pace for 2 minutes
• Do up to 3 sets

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Tips for Beginner Cyclists

If you are looking for endurance supplements for cyclist, you need to look no further than Hammer Nutrition Europe. You will be able to find a variety of supplements to keep going the extra length you are looking for.

There are millions of people who ride bikes and the numbers are increasing all the time. With more and more riders, the following tips for beginner cyclists will help you ride better and safer.

Protecting your Head

Head injuries are the cause of 60% of all cycling deaths. Many of these deaths could be avoided if everyone wore a helmet while they are on their bikes. You should always wear a helmet when riding and make sure your kids do as well. Many places have bike helmet laws but you should always wear your helmet even if you do not have to do so according to law.

Not Pedaling in High Gear for Long Periods of Time

You want to try to keep your cadence between 70 and 90 rpm's. When you pedal in a high gear, it puts added strain on your knees.

Using Gears

When climbing hills, you need to shift into a gear that will keep your cadence in the right range of rpm's so you can make it up the hill without putting undue stress on your knees.

Proper Bike Fit

Having your bike set up to fit your body will make riding it much easier in the long run. A proper fit will also be more efficient and cause you much less pain and soreness during and after riding your bike.

Getting the Correct Saddle

Getting the correct saddle is going to make a huge difference when riding your bike. You should not think the thickest padding is going to give you the most comfortable ride. A longer seat with a cutout is generally going to be the best type of saddle for your bike. You may want to read reviews and find out what others like.

Changing Positions

When riding your bike, you should move your hands around on the handle bars. You should also move your rear end around on the saddle. By changing positions from time to time, it will keep your hands, arms and rear end from getting numb due to prolonged time in a certain position.

Never Ride with Headphones On

It can be dangerous if you do not hear an emergency vehicle or other commotions behind you. If you want to have music on while riding, get a small clip-on radio with a speaker that you can attach to your shirt.

Learning the Rules

You should ride with traffic and always obey all road signs. You should also watch all cars in front of you so you can try to anticipate what they are going to do.

Keeping Head Elevated

Always look out in front far enough ahead so you can react to any obstacles in the road. 

Conclusion

If you follow the above tips, you will have a better, safer and more enjoyable time on your bike. Besides the above tips, you also want to look into endurance supplements for cyclist, which can be found from Hammer Nutrition Europe.

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How to Best Recover from Long Workouts

If you have long workouts, you need to look into recovery supplements for athletes. Hammer Nutrition has all of the recovery supplements you need to help your body recover from a long workout. Besides taking supplements, there are things that you can do yourself for your body to help it recover some on its own.

Schedule Recovery Weeks

It is important to remember that you break your body down when you train. Long workouts are going to deplete your energy, muscles and other tissues. Your body must have time to rest. If you do not have proper recovery time, it can lead to overtraining. Exhaustion is going to set in if you are not careful. If you are fatigued, you must address it or it can lead to physiological and chemical changes in your body, such as extreme fatigue, inflammation, missed lifts and workouts that are not good. It is best to schedule a recovery week every 4 weeks. 

Schedule Recovery Time between Workouts

Muscle sorenessis common after weight lifting. Many athletes base their success of their training sessions on how sore they get but this is not good. You should make sure you have 2 to 3 days of rest between your intense training sessions that involve the same musculature. If you complete sub-maximal training sessions, less rest will be required.

Get Enough Sleep

Just like everything else with your heath, your body needs to get the proper amount of sleep in order to work correctly. Lack of adequate sleep can decrease your tolerance to training, alter your mood, increase fatigue and negatively affect the physiological mechanisms responsible for your training sessions. You should come up with and stick to a regular sleeping routine where you go to bed at the same time each night of the week. You should try to remove any distractions such as, light, smart phones and television viewing. Eight hours of sleep per night and a 30-minute power nap is enough to rejuvenate your body.

Hydrate

The minimum amount of fluid intake per day for males is 3.7L/day and 2.7L/day for females. You should always make sure to take in the minimum amounts of fluids daily. If you are sweating a lot, you are losing even more water that your body needs. For every 1,000 calories you burn, you need to drink 1 liter of water. 

Get Your Nutrients

Proper nutrition is essential for recovery. Depending on how much you train during the week, protein recommendations can range from 1.0 to 1.6 grams per kilogram of your body weight daily. Eating carbohydrates is a must for refueling your body’s glycogen stores. You should always eat a post workout snack that contains roughly 50 grams of carbohydrates and 30 grams of protein. A well-balanced meal should be consumed roughly 2 hours after your workout to continue your body recovery process.

Conclusion

There are many things you can do to make sure your body recovers after a long workout. Besides doing the tips above, there are many recovery supplements for athletes that can be purchased from Hammer Nutrition that help your body recover even more.

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Exercises That Burn More Calories than Running Alone

If you are looking for supplements for endurance athletes, you need to look no further than Hammer Nutrition. Endurance athletes work hard and sometimes they need just that extra supplement to keep them going even further.

Running

Running allows you to get a stress-reducing, endurance-boosting workout with just a pair of tennis shoes and an open road but sometimes you need workouts that are going to burn more calories than running alone can and will do.

Weight Training

You burn more calories by doing high-intensity weight training than you do running. In fact, weight training burns up to 71% more calories than originally thought. Fast-paced circuit workouts burn as many calories as running at a six-minute per mile pace. There are also cardio exercises that can boost your burn as well. 

Kettlebell Swing

This cardio exercise works the big, powerful muscles around your glutes and quads. It will send your heart into overdrive. The average person can burn20 calories a minute and their average heart will be 93% of its max for the course of a 20-minute workout.

Indoor Rowing

A 185-pound man can burn close to 400 calories during 30 minutes of vigorous rowing. Since you need to utilize the muscles in your arms, legs and back for efficient strokes, rowing is a great total-body workout. 

Burpees

A 180-pound person can burn about 1.5 calories per burpee. If are able to hammer out at least seven burpees a minute, you are in the double digits for calorie burning. You should shoot to average at least 10 burpees every 60 seconds.

Jumping Rope

Moderate-intensity rope jumping with about 120 skips per minute is going to burns about 15 calories a minute. This exercise is going to use more muscle groups than jogging and is going to challenge your balance and coordination. For even better balance and coordination skills, you should practice drills that require extra hand and foot skills.

Fat-Tire Biking

You can burn up to 1,500 calories an hour by pedaling the heavy, hard-to-turn monster bikes and tackling all types of terrain. That kind of calorie burn will depend on your strength levels and skill but it will give you one heck of a cardio workout no matter what.

Cross-Country Skiing

Zipping along on skis is going to deliver a better cardio workout compared to running alone, even at the same pace. This is because skiing requires you to push with your lower-body and pull with your upper body. A good cross-country ski session will burn more than 12 calories a minute.

Conclusion

There are a wide variety of different cardio exercises you can complete to help you burn more calories than running alone is going to give you. If you need more help than exercise alone is giving you, you can try some taking some supplements for endurance athletes that can specially be found from Hammer Nutrition. No matter what, if you want to burn more calories, you need to keep moving.

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Importance of Checking Food Labels

Being an athlete, it is important to check food labels to know exactly what you are eating and drinking. There are many Hammer supplements that can be found at Hammer Nutrition to supplement all of your needs for your active lifestyle. Between all of the different Hammer supplements out there, there is definitely one that is going to work for you.

 

Reading Food and Drink Labels

It is very important to make sure you read all food and drink labels. By making sure to read all labels, it is going to make it that much easier to compare and find foods that have the nutritional value you as an athlete need. You also need to read these important labels to see what types of Hammer supplements you need. It is very important for athletes to make healthy choices about the foods you are buying and eating, especially if you are taking athletic supplements to enhance your body.

Once you get into the habit of reading valuable food labels, it is going to help you limit the amount of fat, sugar and cholesterol in your diet by making it easy for you to compare one food item with another and choose the one with lower amounts. You can use these food labels to find food items that are higher in vitamins, fiber and protein. Always read what you put into your body so you know you are getting the most out of the supplement you are taking to keep your body going.

Serving Sizes

It is also very important when reading these food labels that you are taking into account how many serving sizes you are consuming. The most common mistakes people make when reading food and drink labels is that they are not looking into what the serving amount is for certain things. You may look at the label and see that something is only 100 calories but if you are eating five servings, or vice versa, it may not be doing what you are wanting it to do and you could be making matters worse. Again, read all food and drink labels so you know your supplements are going to be doing what you really want them to be doing.

List of Ingredients

Food labels are also going to tell you exactly what is inside the package. If you look at the list of ingredients, it is going to tell you everything that is in the items you will be consuming. Always look at the first ingredient and this is going to tell you what ingredient is in the food item the most and then the ingredient list will go from there. 

Conclusion

You as an athlete are going to find many different Hammer supplements that are going to help you achieve your active lifestyle. Besides taking your supplements, it is also important that you always read all food and drink labels to make sure you know exactly what you are going to be putting into your body.

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Top Things Every Cyclist Needs

There are many things that a cyclist needs if they want to perform well and stay safe. There are endurance supplements for a cyclist that will help keep cyclists going while they are cycling. Hammer Nutrition has endurance supplements for a cyclist to keep them active and hydrated. Besides endurance supplements, the following things should also be planned out.

 

Well-Fitting Helmet

One thing all cyclists need is a good fitting helmet. You do not want your helmet to wobble. A well-fitting helmet should touch your head all the way around. Not every helmet is going to fit you and you need to make sure to take some time to ensure you find the correct one. 

First Aid Kit

You should always have a small first aid kit on hand. There are many light-weight first aid kits that will do the trick. You can also create one of your own to just stock the basics.

Detachable Bike Pump

A bike pump that can be attached to your bike frame is going to be cheap and is going to be very handy to have. 

Lights

It is necessary to get yourself a good set of bike lights.Cyclists need bike lights to help them to see where they are going and to allow motorists to see you. 

Saddle Bag

A saddle bag is the perfect addition to every bike. There are many things that you can place in the saddle bag, such as a spare tube, a multi-tool, tire levers and a snack bar. 

Waterproof Jacket

Weather can be extremely unpredictable and it is always a good idea for cyclists to pack a light, water and windproof jacket to protect them from all of the weather elements out there.Waterproof jackets come in a range of sizes, colors, styles and levels of protection.

Wireless Bike Computer

A wireless bike computer will be able to check your speed and let you know when you have met a time target. Yes, you may have a smart phone but they are not known for their lengthy battery lives. A wireless bike computer is still a must for seasoned cyclists. 

Protective Eyewear

You must be able to see clearly when you are riding your bike at all times. A good pair of glasses or cycling goggles is going to improve your vision in sunlight and bad weather and protect your eyes from dust and small stones.When you are choosing your protective eyewear, you must make sure you get a quality product that is going to be able to withstand all of the weather elements and things you come across while cycling.

Lock

Choosing the correct type of lock to keep your bike safe is not always easy. If you are not able to leave your bike in a locked garage, it is imperative that you have a good bike lock. There are many different types of bike locks that you are able to choose from, such as a:

•  U-lock
• Chain lock
• Cable lock
• O-lock

Reflective Clothing

Having reflective clothing is vital for cyclists riding in the dark, heavy rain or fog. It is very important that everyone on the roads can see you.

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