Basic Warmup (10-15 minutes)
Gentle peddling to increase blood flow, high cadence spinning to activate leg muscles, leg swings to loosen hips, and arm circles to warm up upper body. These drills ensures you to have a productive and injury-free ride.
Distance (Short, Medium and Long)
For short distance, people can give around 30 minutes will allows you to cover about 7.5 kilometers. For medium distance where cyclists want to ride for over an hour time frame; a good 20Km would be the best. Finally, for those who want to go long and don't know how much they need to do. You can go about 50 to 80 kilometers.
Food Intake
Focus on a balanced food routine, including complex carbohydrates for sustained energy, lean proteins for muscle repair, and healthy fats for overall health. Adequate hydration and incorporating fruits, vegetables, and whole grains ensure optimal performance and recovery.
