How to Build Your Cycling Speed

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You can build up your cycling speed in a number of different ways depending on the situation at hand. Build up your cycling speed with help from a health and wellness expert in this free video clip.

Part of the Video Series: Life & Exercise
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Video Transcript

Hi my name is Dr. Nina Cherie Franklin, health and wellness expert with and I'm here at the HF Racquet and Fitness Club in Homewood, Illinois. In this clip I'm going to show you how to build your cycling speed. Cycling is a great way to develop your cardiovascular fitness. You can perform cycling either outdoors or indoors on a stationery cycling machine. In order to build your cycling speed, you must also build your stamina and endurance. One of the best ways that you can do this is by performing interval training. To perform intervals, you'll implement a series of high speed sprints, followed by active recovery at lower speeds in between. To perform intervals, it's best to start with a warmup in which you carry out about ten minutes of cycling at a slow kind of steady speed. After you've done this, go ahead and implement one to two minute high speed sprints and follow those up with one to three minute low speed sprints. Now when performing your high speed sprints, on a scale from one to ten, your effort level should feel like an eight or a nine. If you choose to perform your cycling indoors on a stationery cycling machine, most of them have pre-programmed endurance training programs that you can follow in order to build up your speed, stamina and endurance. Just make sure you switch up the programs with each session so that your body doesn't get used to them. And that is how you build your cycling speed. This is Dr. Nina Cherie Franklin. Thank you for watching.


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