Cycle Your Way to Your Summer Body: these tips for summer cycling will let you reclaim a toned body in time for summer.
Cycling is a great way to get energised and get in shape in time for bikinis and shorts – long lean thighs are not just a dream!
Be aware of the weather – the next few months are notoriously unpredictable when it comes rain! Choose the right outfit to weather the elements.
- Don’t over-dress: much worse than getting soaked on a bike is getting steamed alive in too many layers. Invest in a lightweight rain jacket.
- Don’t forget to wear sunblock! Even though you may be focused on fitness, you have to protect you skin from UV damage. Use a sunscreen with a Sun Protection Factor (SPF) higher than you think you need, as sunscreen is tested with 2mg on every square centimetre of skin, which is far more than most people apply.
- When you’re thinking about sun protection, don’t forget areas such as the neck, ears, tops of knees, and even bald patches – any areas which are vulnerable through helmet You can even burn through clothing, so apply to your whole body and wear clothing with UV protection.
- Here are some tips for a day ride when the sun is really out.
- Wear a helmet with a peak to protect your ears, nose and lips
- Apply a once-a-day sun cream on your face – more than once a day.
- Wear sunglasses with UV protection, even if they aren’t proper cycling ones – your eyes are vulnerable to the sun too!
- Cover thighs and the backs of your hands liberally with sun cream as they’re constantly exposed to UV rays.
- Wear long sleeves if you’re cycling for extended periods
- Make your ride more fun. While cycling your way to a healthy summer body, try to get the most out of it by enjoying some beautiful scenes along your ride. Take advantage of city parks with well-designed cycling paths.
- Drink plenty of fluids as your body gets easily de-hydrated in the heat. It’s highly recommended to drink a mineral and electrolyte replacement drink when riding. The main ingredients that help keep you stabilized are sodium, potassium, chloride and magnesium. These are available in many sports drinks and water additives.
- Building a training plan with a concrete goal. Use a calendar and mark it to keep a record of your training.
- Every 3-4 weeks you need a recovery week to restore your energy by doing some light exercise. Follow through with your training plan, and you will see substantial changes to the way your body looks and feels.
- If you find yourself slacking off on the training plan, try to cycle for fun with your friends. Get out there with and then celebrate your accomplishment at the end of the ride together!
- Stick to a healthy eating plan which compliments your exercise regime. Fuelling properly before and after a ride is crucial to developing a toned physique and smashing your exercise goals.
These tips for summer cycling are brought to you by Merida.