(NC)—With summer finally here, people across Ontario are flocking outside seeking convenient, low cost ways to enjoy the outdoors and get fit.
According to London, Ontario based endurance coach Chris Helwig, who works as a personal trainer for cyclists and triathletes, cycling definitely fits the bill. “Cycling is one of the best activities that you can do to improve your overall fitness level,†says Helwig. “It’s appropriate for all ages and fitness levels, and it’s something that almost anybody can fit into their schedule and lifestyle.†Helwig admits that he’s seen his fair share of fitness drop outs – it’s one of the reasons that personal trainers are so effective. To get and stay motivated in your cycling regimen, one of his key recommendations is to work towards participating in an organized cycling event. No matter where you live, there are bound to be cycling events available for beginning and elite cyclists alike. Cycle shops are usually an ideal place to find a local event. For those individuals who want to give back while they ride, charity events like the RONA MS Bike Tour organized by the Multiple Sclerosis Society of Canada is a relaxed, non-competitive way to enjoy cycling and socializing with like-minded people. In getting ready for a cycling event, Helwig’s most important piece of advice is to start gradually and build up your training on a weekly basis. “It’s best to start preparing at least six to eight weeks in advance,†he recommends. “Once you’re training, use the 10 per cent rule. You shouldn’t increase kilometres cycled, hours ridden, or general intensity of your training (hills and wind) by more than 10 per cent each week. Build up gradually, and you’ll see progress.†Helwig also emphasizes the importance of training for the length of time that the ride will take. “Most beginning riders will cycle an average of 20 km per hour,†he estimates, “so a 60 km ride will take three hours. Your body needs to adapt to riding for that time, so make sure your practice rides are long enough.†Setting and meeting a goal is one of the best ways to reinforce fitness as a way of life. “If you don’t have a realistic goal to shoot for, you’re a lot less likely to stick to any kind of exercise regime,†Helwig says. “The biggest reason people fail is lack of motivation – going through the motions without any kind of target or accountability.â€
“Participating in a specific event gives you a goal to aim toward and provides a great feeling of accomplishment once you’ve achieved it. Then it’s important to find a new goal fairly quickly, so you always have something to work towards!â€