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Keep the heart up,but pushng a gear that is too hard will blow the leg muscles so spin and the effort in maintaining a certain level is seemingly less.
Heart 140-180bPM (Beats Per Minute) Warm up slowly, start gently for atleast 20 mins and step it up as that time passes... Flatter stuff with then odd climb wll really help.
Warming up and down properly is very important... never push hard straight on the saddle, it is the most common mistake....
Once the muscles have titened... Game over..
On simple terms, your muscles are bunches of fibres. In controlled and correct excersize you are breaking individual strands... You let them heal and break them down again... this is how you become stronger.
However a day off is key and a very gentle ride on the day off of say five miles will stop you getting cramps..
Heart 140-180bPM (Beats Per Minute) Warm up slowly, start gently for atleast 20 mins and step it up as that time passes... Flatter stuff with then odd climb wll really help.
Warming up and down properly is very important... never push hard straight on the saddle, it is the most common mistake....
Once the muscles have titened... Game over..
On simple terms, your muscles are bunches of fibres. In controlled and correct excersize you are breaking individual strands... You let them heal and break them down again... this is how you become stronger.
However a day off is key and a very gentle ride on the day off of say five miles will stop you getting cramps..