There are many things to keep in mind to train for good healthy riding. The rider must set an achievable and realistic goal that can be assessed. If the goal is too demanding, a term known as “overtraining” may occur. This happens when the body is not able to respond quickly enough or is not appropriately able to adapt to this new training cycle. Along with making it achievable, the training sessions must also be fun and interesting. If not, the programs are usually not maintained, especially when they are painful, or boring, or too complicated to perform (Baker)

Any biking work out consists of five variables to keep in mind. They are as follows:

Volume: The volume is the total amount of energy put into cycling. It may be how long or how much distance you have traveled in a given week, month, and etc.

Intensity: It is how hard you have performed your cycling level at. This maybe the load or the speed at which the cycling was performed at.

Cadence: Is the speed at which your leg is moving at.

Position: The position at which the rider is at differs depending on what kind of riding performed. For example, riders usually stand up on dashes or climbs because more power can be extracted from the muscles in your legs.

Along with stretching, weight lifting should be carried as well. By lifting weights, the individual muscles in your body gets stronger, which can lead to stronger stokes when biking. At the same time, it can provide balance and symmetry in the body. Overall, weight training would provide great strength and confidence for the rider.