When cycling, especially on a road bike, I feel that physical condition is very important.

However, even if I want to train, I don't know where to start, and I'm not sure if I'm doing it correctly.

So, this time, I will tell you how to build a training plan that suits you and what areas you should strengthen.

I will summarize content that would cost 3,000 yen if you bought a specialized book, all on one page.

Clarify your objectives

What is your unique strength?

Do you have a role, such as a climber, sprinter, rouleur, or all-rounder?

For casual cyclists, many ride as they please, but when you join a team, you are often given a role (like Sohoku High School in Yowamushi Pedal, for example).

Basically, strengths and weaknesses emerge depending on your physique and personality, but when given a role, you may also need to be able to fulfill that role.

Ideally, understanding your riding style and creating a ride that utilizes your strengths, which then becomes your role, is the best.

In that sense, it is important to know what field suits you.

Reducing weight is fundamental

Are you familiar with "Eco-Run," a competition for car fuel efficiency?

Eco-Run is a race where participants compete to see which car consumes the least gasoline over a set course.

Most teams build their vehicles from scratch, and these vehicles are not like those you see on the streets; they are stripped down to the bare essentials, removing everything unnecessary.

The primary reason for this is simply that "the lighter it is, the better the fuel efficiency."

The same applies to bicycles.

If you were to reduce the weight of the bicycle itself, changing from chromoly (steel) to carbon material would only reduce a 9-10kg bike to around 7-8kg.

The actual reduction is about 2kg.

On the other hand, if you haven't trained at all, your body weight can drop by 5-10kg.

By reducing weight in both your body and your bike, rather than just one, the burden changes significantly.

If you imagine riding with a 5kg or 6kg ballast, it's easy to imagine how much easier it would be without that weight.

This weight is especially crucial when climbing hills.

Before technique or stamina, focusing on losing weight will make everything go smoother.

Roads that seemed flat when driving a car often have unexpected gradients when cycling.

Whether you're cycling in the city or in mountainous areas, you can't avoid hills in Japan.

Strengthening Cardiopulmonary Function

When you incorporate training like running or swimming, you realize how important breathing is.

If you're not used to running, there are times when your body might still feel capable, but your breathing becomes labored, and you can't increase your pace any further.

This is a typical sign of lack of exercise, where your breathing gives out before your body does.

In swimming, your breath count increases, and your swimming efficiency drastically decreases.

First, by practicing with an elevated heart rate, your cardiopulmonary function will improve relatively easily.

"Interval training" is effective for this.

It involves repeatedly running relatively short distances, like 300m or 500m, at a fast pace.

(Initially, avoid running at an overly strenuous speed.)

Ideally, you can strengthen your cardiopulmonary function by going up and down the same hill 5 or 10 times.

When going downhill, don't just stop pedaling and coast; pedal slowly but continuously.

When going uphill, pedal with full power and effort.

(Naturally, ensure you practice in a safe location, paying close attention to cars and other hazards.)

Heart rate can be measured in real-time using a smartwatch or similar device, so it's a good idea to use a feature that vibrates to alert you when your heart rate drops by adjusting the minimum and maximum values.

However, heart rates vary from person to person, so please set a reasonable number that suits you.

Muscle Strength and Core Stability

Muscles decrease quickly but grow slowly.

Just because you did push-ups today doesn't mean your muscles will get bigger tomorrow or the day after.

When muscles are overexerted, the thin muscle fibers called myofibrils break in tiny ways.

Over several days, these fibers repair themselves automatically.

When repaired, these fibers become slightly thicker than before they broke.

Knowing this general mechanism, during training, you'll push slightly beyond your limit to break myofibrils, and instead of training every day, you'll schedule rest days after high-intensity training to allow time for myofibril repair.

This allows muscles to be built efficiently.

Additionally, since protein is the material used for repair, it's a good idea to aim for a diet rich in protein.

Also, since protein alone isn't easily absorbed, it's advisable to also consume nutrients that aid protein absorption, such as vitamin B6.

Vitamin B6 is found in animal products like meat and fish, and plant-based foods like sweet potatoes and avocados, but animal sources are considered more effective.

Specifically, foods high in protein and containing vitamin B6 include beef and pork liver, chicken tenderloin, tuna (red meat), skipjack tuna, mackerel, and salmon.

And, when considering cycling, the left-right balance of the body is also important.

There are always differences between the right and left sides, but training will help improve balance as much as possible.

Summary

As you can see, the more you delve into road biking, the healthier you become.

Let's strengthen ourselves in a healthy and enjoyable way with reasonable training.

The order is to first determine your goal, then lose weight, then strengthen your cardiopulmonary function, then build muscle, and finally strengthen your core.

However, since moderate exercise is necessary for weight loss, strengthening cardiopulmonary function and building muscle often proceed simultaneously.

By clarifying what phase you are in and what your objective is, what was once a broad category of "training" will be subdivided, and you will begin to understand what you need now.