How to Do
The heavy road biking should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the heavy road biking.
Beginning
1. Before you stand, shift your weight.
2. Continue to sway.
3. The arms help to control the bike and provide leverage.
Movement
1. Putting your hands on the drops rather than the hoods will provide you with additional traction and leverage when sprinting.
2. During a sprint, standing up and getting out of the seat allows you to put more power into your pedals and accelerate. Your weight shifts forward as you stand.
3. You can move the bike underneath you by bending your elbows while you stand. Furthermore, turning your elbows inward improves aerodynamics.
4. On the bike, the taller you are, the less aerodynamic you will be. Not only will you be more aerodynamic if you get your back as flat as possible, but you will also have more weight front, which will boost your acceleration.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
