Ever thought about how gravel cycling works your whole body? It’s more than just a bike ride on rough paths. It’s a mix of using many muscles, keeping balanced, and lasting longer on the trail. Curious about how this fun ride can also be a great exercise? Let’s dive in and find out!

1. Engages Core and Lower Back

• A Deep Dive into Core Engagement: Gravel cycling isn’t just about moving your legs. When you’re on those unpredictable trails, your core muscles, from your abs to your obliques, are continually at work. This is because cycling on gravel isn’t as straightforward as on paved roads. Each twist and turn, every uneven patch, demands your core to work as your body’s main stabilizer, ensuring you don’t wobble and maintain a strong balance.

• Lower Back – The Unsung Hero: The importance of your lower back can’t be overstated. While it might not be as immediately noticeable as the burning in your legs, as you pedal over those uneven gravel paths, your lumbar muscles are in constant action. They help in maintaining an upright posture, shield your delicate spine from the unpredictable jolts and impacts, and ensure a smoother ride.

• Building a Stronger You: The beauty of gravel cycling lies in its consistent challenge. With regular rides, not only do you enhance your core’s endurance, but you also fortify your lower back. This not only aids in cycling but betters your overall posture and core power in day-to-day activities.

2. Strengthens Legs and Glutes

• Dynamic Leg Workouts with Every Pedal: Gravel routes are nothing short of unpredictable. From loose patches to challenging inclines, your legs—especially your quads, calves, and hamstrings—have to perpetually adjust. They decide the power you exert with every pedal, ensuring you overcome every obstacle that the path presents.

• Glutes – The Powerhouse: Remember those tough uphill segments that leave you breathless? They’re doing wonders for your glutes. Each time you push against an incline, your buttocks muscles are activated, working hard to provide that necessary thrust. Over time, they don’t just get stronger; they also become more enduring.

• Nature’s Very Own Gym: Gravel cycling offers a multifaceted leg workout. Imagine blending the benefits of squats, calf raises, and lunges, and then placing it all in a serene, natural setting. That’s gravel cycling for you!

3. Enhances Arm and Shoulder Strength

• More Than Just Leg Work: Gravel paths challenge more than just your legs. Your arms, especially the biceps, triceps, and forearms, along with your shoulders, play a crucial role in guiding you. They help steer and make those micro-adjustments, ensuring you remain upright and balanced, no matter the roughness of the path.

• Shock Absorbers in Action: Ever noticed how your arms react when you go over a patch of deep gravel or a large stone? They are your built-in shock absorbers. By taking in the brunt of the impact, they protect the rest of your body. With regular gravel cycling, these muscles are not just active; they also get stronger and more resilient.

• From Rides to Everyday Life: The strength you gain from repeated gravel rides isn’t limited to cycling. With toned arms and formidable shoulder strength, daily tasks, be it lifting or carrying, become noticeably easier.

4. Boosts Cardiovascular Fitness

• A Heart That Races with You: Gravel cycling offers varying intensities, from speedy downhill sections to breath-stealing uphill challenges. This variety ensures your heart isn’t just beating; it’s racing, slowing, and racing again, providing an encompassing cardiovascular exercise.

• The Breath of Life: Your lungs are equally engaged. They expand and contract, adjusting to your body’s ever-changing oxygen demands. This not only increases your lungs’ capacity but also makes them more efficient in supplying oxygen to your muscles.

• The Long-Term Gain: Consistent gravel cycling doesn’t just focus on the present. Over time, the cardiovascular benefits manifest in enhanced lung function, a stronger heart, and a remarkable boost in your overall stamina, making both rides and daily activities easier.

5. Mental Wellness and Focus

• The Art of Attentive Riding: Gravel cycling isn’t a mindless activity. Each stretch, be it rocky or smooth, demands your utmost attention. This constant engagement sharpens your mental reflexes, enhances concentration, and fosters an acute sense of mindfulness.

• Nature’s Antidote to Stress: There’s something incredibly therapeutic about gravel cycling. The combination of physical exertion, the rhythmic cycle motion, and the enveloping tranquillity of nature creates a meditative experience. This potent mix aids in reducing stress, releasing endorphins, and uplifting your mood. Learn about the studies on this here!

• Building a Mentally Stronger You: The world of gravel cycling is filled with challenges. Every completed ride, each overcome obstacle, instills a sense of achievement. This not only builds your physical stamina but also bolsters your mental resilience, confidence, and overall sense of well-being.

Check out our Gravel Cycling blog here!

As we’ve journeyed through the diverse terrains of gravel cycling, it’s evident that this isn’t just your typical ride in the park. It’s an all-encompassing fitness experience that pushes and polishes every fiber of your body. Beyond its fitness allure, there’s the sheer joy and thrill of embracing nature’s challenges. And remember, we at TF Coaching have a special bond with gravel cycling. We work closely with gravel enthusiasts, understanding the passion, discipline, and determination it demands. So, if you’re looking to dive deeper into this world or refine your gravel cycling skills, know that we’re right here for you. Ready to pedal together? 

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In today’s post, we’ll be diving into the world of aerobic training. Aerobic exercise is one of the most popular and effective ways to improve cardiovascular health, increase endurance, and burn fat. Whether you’re a seasoned athlete or just starting out on your fitness journey, incorporating aerobic training into your routine can have a significant impact on your overall health and well-being.

Aerobic training emphasizes longer, steady efforts instead of intense, all-out efforts

It’s a type of exercise that focuses on improving cardiovascular endurance and burning fat by sustaining longer, steady efforts. Unlike high-intensity workouts, which prioritize short bursts of maximum effort, aerobic training involves working at a moderate level of exertion for a prolonged period.

This approach gradually increases your heart rate, breathing rate, and oxygen consumption, allowing your body to use energy and build endurance efficiently. With time and consistency, aerobic training can enhance your overall health, reduce the risk of chronic diseases, and improve your athletic performance.

Compared to high-intensity zones where performance can hit a plateau within 4-6 weeks, aerobic training takes many years to fully develop, resulting in consistent improvement in performance over time.

Effective Aerobic Training for Cyclists

These workouts can take many forms, from steady-state efforts to longer rides, to intervals at or near threshold.

1. Steady-state efforts, typically performed at a moderate intensity (70-80% of maximum heart rate), aim to maintain a consistent effort level for an extended period, allowing for the body to efficiently use oxygen and produce energy.
2. Longer rides, typically lasting for 2-4 hours, aim to improve aerobic endurance and further develop mitochondrial function.
3. Interval workouts, which consist of brief, high-intensity efforts followed by periods of active recovery, aim to increase lactate threshold and stimulate adaptations that improve aerobic performance.

Read more about the pros of aerobic workouts here!

By incorporating regular aerobic workouts into their training regimen, cyclists can improve their endurance, increase their power output, and achieve their fitness goals. However, to get the most out of their training, it’s important for cyclists to have a well-rounded, individualized coaching plan that takes into account their fitness level, training history, and personal goals.

For more coaching information and support on your journey to better cycling performance, don’t hesitate to reach out to us. Our team of experienced coaches is here to help you every step of the way. So, don’t wait any longer, start your aerobic training today, and ride towards success!

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Cycling is a sport that requires a lot of training to achieve success. While putting in the hours on the bike is crucial, it’s also important to have a structured training plan that takes into account the different aspects of the sport. This is where training periodisation comes into play.

What is Periodization Training?

It is the process of dividing your training into distinct periods or phases, each with a specific focus. By doing this, you can target specific aspects of your fitness and improve your overall performance. In this blog post, we’ll take a closer look at training periodisation in cycling and how it can benefit your training.

Phases of Cycling Periodisation

There are typically three phases in a periodised training plan: base training, build training, and peak training. Each phase has a specific purpose and builds on the previous phase to help you achieve your cycling goals.

1. Base Training: The base training phase is the foundation of your training plan. During this phase, you’ll focus on building your endurance and developing your aerobic system. This phase typically lasts for several months and involves long, steady rides at a low intensity.
2. Build Training: The build training phase is where you start to focus on improving your power and speed. During this phase, you’ll incorporate high-intensity intervals and hill repeats to improve your anaerobic fitness. This phase typically lasts for several weeks to a few months.
3. Peak Training: The peak training phase is where you fine-tune your fitness and prepare for your goal event. During this phase, you’ll focus on maintaining your fitness while reducing your training volume. You’ll also incorporate race-specific intervals to prepare your body for the demands of your goal event.

Benefits of Periodisation

There are several benefits to using a periodised training plan in cycling. Here are just a few:

1. Improved Performance: By targeting specific aspects of your fitness during each phase of your training, you can improve your overall performance on the bike.
2. Reduced Risk of Injury: By gradually increasing the intensity and volume of your training, you can reduce the risk of overtraining and injury.
3. Better Recovery: By incorporating rest and recovery periods into your training plan, you can allow your body to recover and adapt to the training stimulus, which can lead to better performance.
4. Increased Motivation: By setting specific goals for each phase of your training, you can stay motivated and focused on your cycling goals.

In conclusion, training periodisation is a valuable strategy for improving your cycling performance. By following a structured training plan that takes into account the different phases of periodisation, you can achieve your cycling goals and become a better cyclist. You can read more about it here.

If you’re interested in implementing periodisation into your training plan or would like to have a personalized training plan developed for you, reach out to us. Our team of experienced coaches can help you develop a training plan that’s tailored to your specific needs and goals. Don’t hesitate to contact TF Coaching team to take your cycling performance to the next level!

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Winter can be a tough time for cyclists. Cold temperatures, shorter days, and terrible weather conditions can make it hard to stay motivated to get out on the road. But with a little bit of planning and some mental tricks, you can keep your motivation high and make the most of your winter rides.

We have some useful tips for you:

1. Set realistic goals for yourself. Instead of trying to match your summer mileage or speed, focus on building your strength and endurance. You can do this by incorporating intervals and hill climbs into your rides, or by taking on a new challenge like a winter century or a charity ride. Having a specific goal in mind will give you something to
   work towards, and will help keep you motivated.
   
   
2. Make sure you have the right gear. Winter riding can be uncomfortable if you’re not properly dressed, so invest in some good quality winter cycling clothing. This will help keep you warm and dry, and will make your rides more enjoyable. Additionally, make sure your bike is in good working order and has the necessary accessories for winter riding, such as fenders, lights and reflective gear.
   
   
3. Find a riding partner or join a cycling group. Riding with others can be a great way to stay motivated, especially during the winter months. You’ll be able to share the experience with someone else, and you’ll be less likely to bail on a ride when you know someone else is counting on you.
   
   
4. Make use of indoor training options. If the weather outside is particularly harsh, consider a workout on an indoor trainer or even a core session. This will allow you to get in a workout without the added stress of dealing with the terrible weather.
   
   
5. Winter Sports Alternatives to Cycling.  There are plenty of alternative sports that can help you stay active and motivated. Some popular options include swimming, running, skiing, snowboarding, cross-country skiing, ice skating, and even snowshoeing. These sports offer a great cardiovascular workout, while also providing a fun and exciting way to enjoy the winter weather. Check out this article!

Finally, remember why you started riding in the first place. Whether it’s to stay in shape, to explore new places, or simply to enjoy the feeling of the wind in your hair, remind yourself of the joys of cycling and how it makes you feel. With these tips in mind, you’ll be able to stay motivated and enjoy the winter cycling season. For more in-depth tips, click here!

If you’re curious and would like to learn more about training motivation, please don’t hesitate to reach out to us. We’ll be more than happy to answer any questions you may have and provide you with all the information you need.

The post Cycling in winter: Tips for Keeping the Passion Alive appeared first on TF Coaching.

As the winter chills set in and shorter days start to creep in, it can be quite a challenge to continue cycling outdoors. However, that doesn’t mean you need to stash your bike away and bid farewell to your fitness goals. Enter the world of indoor cycling – a fantastic alternative that keeps your training on track, no matter the weather outside. Here’s your beginner’s guide to get you pedalling indoors.

Embracing Indoor Cycling

Cycling indoors is not merely a compromise for adverse weather conditions; it’s an opportunity to maintain, and even enhance, your cycling fitness levels during winter months. By bringing your rides indoors, you keep warm, stay dry, and benefit from a predictable, controlled environment that aids consistent progress tracking. Moreover, indoor cycling also presents exciting virtual races and group rides, adding a fun dimension to your regular workouts.

Maximizing Indoor Cycling Sessions

To reap the full benefits of indoor cycling, consider these tips. Firstly, establish a realistic schedule tailored to your lifestyle. Setting unattainable targets only fuels demotivation, whereas achievable goals keep you engaged and motivated.

Secondly, embrace technology to enrich your workouts. Utilize a power meter to monitor your power output and track your progress over time. A smart trainer can also enhance your indoor sessions by creating variable resistance, simulating real-life terrains. For a more interactive experience, consider an app like Zwift, which offers virtual rides and races in an online community of cyclists.

Breaks, Fun, and a Balanced Approach

As important as it is to stay consistent with your indoor cycling, it’s equally crucial to incorporate breaks into your routine. Overtraining can lead to burnout, reducing your enthusiasm and productivity. Therefore, ensure you’re not only working hard but also giving your body the rest it needs to recover. Remember, indoor cycling should be fun, so mix up your workouts with different virtual terrains and challenges to keep things exciting.

In conclusion, winter needn’t mean a dip in your cycling routine. With indoor cycling, you can transform those cold, dreary days into an opportunity to elevate your cycling performance. By setting realistic goals, leveraging technology, and balancing intense workouts with sufficient rest, your winter could very well become your fitness wonderland. Of course, doing this by yourself can get boring. That’s why we recommend looking into a personally structured training plan by TF Coaching – to make your indoor journey more productive and entertaining!

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Skiing can be a great sport to add to your winter training regime!

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So here is selections of tips for cycling in cold weather we crafted for you:

1. Introduction to Winter Cycling

Winter presents a unique set of challenges for cyclists. As temperatures dip, and the weather becomes harsher, you might think of stowing your bike away. However, with the right preparation and mindset, winter cycling can be a rewarding and enjoyable activity.

2. The Importance of Mudguards

Investing in good mudguards can make winter rides more comfortable. They prevent splashes of cold water, which can dampen your spirit as well as your clothes. Even a small tail under your seat can make a significant difference.

3. The Power of a Quick Run

When your feet get cold, consider hopping off your bike and running for a short while. This quick action can increase blood flow to your feet and help warm them up.

4. The Magic of a Thermo Bidon

A thermo bidon or insulated water bottle is a great companion for winter rides. Filled with warm drinks like tea with honey, it can provide a quick energy boost and a warm pick-me-up when you need it.

5. Dressing Right for Winter Cycling

Dressing for the weather is key to enjoying your winter rides. Opt for quality gear that keeps you warm but also breathes well. Remember, overdressing can lead to excessive sweating which can quickly turn to cold, damp discomfort. A winter outer layer that’s water-resistant, like Gore-Tex, is a great choice.

6. Benefits of High Cadence Cycling

If you start feeling cold during your ride, try a 20-second high cadence effort. By increasing your heart rate, this can help circulate more blood to your legs and warm you up.

7. Choosing the Right Cycling Routes

The right routes can make winter cycling more enjoyable. Pick places where you can maintain a slower speed but the same power output. This reduces the cold wind blowing against you. Forest trails are a great option.

8. Using Fatty Cream for Protection

Applying fatty cream to exposed skin areas like your face and knees can protect them from the biting cold. Even a basic cream like Nivea can work wonders.

9. Eating Right for Winter Cycling

Cold weather increases calorie burn as your body works harder to stay warm. Be sure to fuel up properly before your ride and carry extra food compared to what you’d take during summer.

10. Checking the Weather App

Checking the weather forecast for your planned route can save you from unexpected surprises. Look at the conditions in and around your route to make informed decisions.

11. The Full Gas Approach

If all else fails, just ride harder! Pushing your limits can increase your body heat and keep you warm throughout the ride.

For more tips, visit this article.

Stay fit this winter my friends!

If you have any questions or want to take your fitness to next level, you can contact us using the contact form in Home page!

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