Hisham bin Ab Halim

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Pro Cyclist Habits to Follow—or Ignore

Cyclists can learn a lot from watching pros. But that doesn't mean you should always ride and train like them. Alison Tetrick of Team Twenty16 explains what makes sense in the real world.

Ride Hard, Recover Harder

If you’re hammering every day, you’re probably holding yourself back. Here’s how to not go all-out just right.<p>Though he spends thousands of hours on the bike, some of Chris Horner’s most important race prep takes place on the couch. “It’s a physical and mental break,” says the RadioShack-Nissan …

Why Cyclists Should Be Base Training

Why it pays to ride easy and build up cycling base mileage, especially if you want to go fast<p>If you’ve ever signed up for a charity ride, fondo, or other endurance event and wondered how you’d fit in all the training, you no doubt rejoiced upon learning about the benefits of high-intensity interval …

101 Cycling Tips to Completely Transform Your Bike Life

Ride better, get stronger, be happier, go faster, look nicer, stay safer, get fitter, smile wider, and lots more<p>Want to be a better cyclist? Just ride. Every time you turn the pedals, you naturally improve a little. Of course, one well-placed tip, trick, or nugget of wisdom can help you achieve …

Start Spinning: Ride Inside

A rainy afternoon doesn't mean your training day is a wash; try these indoor-trainer workouts designed by Neil Browne, associate coach at Wenzel Coaching (wenzelcoaching.com).<p>Browne recommends having a specific program and sticking to it; hopping on a trainer for 45 minutes of aimless pedaling will …

Six Steps to Achieve Your Cycling Goals

Whether you want to keep up with a faster group, finish your first century, or stand at the top of a podium, it all starts with a goal and a plan<p>When you’re new to cycling, the secret to improvement is simple: Ride your bike…a lot. Then rest, and do it again and again. If you have friends who ride, …

How to Prevent Numbness on Your Next Ride

Keep the feeling in your extremities by tweaking your bike setup<p>It starts with a tingle in your big toe or pinkie finger. Before long, your foot, hand or entire leg has gone numb and you spend the rest of your ride squirming to get the feeling back, says Paraic McGlynn, director of applied cycling …

Build Your Best Body

A gym-despiser's guide to easy off-season training<p>When it comes to cyclists and strength training, there are two immutable truths: We have to do it if we want to rebuild strength for next spring, and we'd much rather be organizing our sock drawers.<p>So here's our ultimate time-efficient gym workout: …

The No-Climb Climbing Bike Workout

These workouts will help you conquer any climb--even if you can't train on hills.<p>It's a special day in a cyclist's life the first time the prospect of riding uphill is met with a smile instead of a grimace. To help you get there, let's focus on two components of climbing: sustainable power at …

Burn More Fat

These cycling workouts will help you lose those last five pounds.<p>This training plan is designed for cyclists who have been riding consistently but still feel like they have five to 15 pounds to lose. Your short-term goal should be to drop 0.5 to 1.5 pounds weekly. Shedding that stubborn spare tire …

Lactate Threshold 101

When it comes to training, LT is the new max heart rate. Understand it, find where yours is, then raise it for better performance.<p>Lactate threshold is the glass ceiling of cycling performance—it's an invisible barrier that keeps you down. When you do crack through, the rewards are sweet.<p>"For the …

Faster Fitness

Nine short workouts that deliver big results.<p>The average pro cyclist trains 20 to 30 hours a week and logs 20,000 to 25,000 miles each year—farther than the average American drives in that time. Too many of us mere mortals mistakenly believe we need to approach that sort of volume to reach our …

Your Whole Body Tune-Up

Keep these 5 supporting muscles toned for a pain and fatigue-free ride<p>If you're like most cyclists, your legs aren't the first part of your body to call it quits on a long ride. Chances are it's your back, your neck, or even your arms. Use these moves to tune up the supporting muscles, and they …

Brace Yourself

3 simple exercises to help you ride stronger<p>Riding all day nearly always exposes your weakest link, which for most riders is the core. "The core area—that's your abs, lower back, obliques, hips and glutes—helps transfer power to the pedals, as well as stabilize the rider on the bike," says national …

Your Best Cycling Body Ever

Get into Tour-worthy shape with these core, flexibility and high-impact exercises.

Get Fast Now

All you need is a watch, a little patience and just two days a week.<p>In a study of 38 highly trained cyclists and triathletes, researchers in Australia found that interval training done twice a week for a month improved the racers' 40k time-trial performances by 5 percent and boosted their peak …

Are You Fit to Ride?

Find out where your body needs a boost with these cycling-specific fitness assessments.<p>Too many cyclists with bulging quads still struggle with a squishy core, wobbly hips, or stiff shoulders. On the bright side, fixing those issues will make you a more efficient rider, says Darcy Norman, a trainer …

Short & Sweet Bike Workouts

Get fit for fall—no big miles required<p>If you've been riding all summer, you can ramp up for a fall crit series, century, or other event with a few short, intense workouts each week, such as the two interval sets at right. Use the off-bike core exercises below to stave off fatigue on long rides and …

Fry Fat With Intervals

Intervals aren't just for racers and people who care about getting faster—they're also incredibly useful for anyone trying to lose weight<p>A few years ago, I took a new client I was training out for a ride. She had a significant amount of weight to lose, so she'd bought a bike and had been riding …

Ramp Up Your Training

Your fittest season ever starts now<p>Whether you've been logging big rides, or just hit the road again, there’s still time to take your riding to another level this season. I’ve created two training plans to guide you through these next key weeks. To figure out the one that’s right for you, ask …

Eat Smarter

Six bad habits you didn't know you had and how to change them.<p>It's hard to break bad fueling habits if you don't even know they're problematic. That's why people repeat the same mistakes. "A lot of cyclists form bad habits because they don't think about food," says Suzanne Girard Eberle, a sports …

Sugar Shock

It can make you fast—and it can make you fat. Experts argue about how much sugar active people need, but agree on one thing: We eat too much of it for our own good.<p>Imagine making a life-size sculpture of yourself out of sugar, then eating the entire thing over the next 365 days. That might sound …

Cycling Tips With Rapid Returns

We all want to get better, faster, and leaner, but the work involved can seem overwhelming—unless you take it one step at a time. Here are small changes that add up to big results.<p><b>Strike Oil</b> <br>Oiling your chain at least once a week (at minimum, every 100 miles) will not only make you faster due to …

Bike Fit: How to Set Your Bike Seat Height

Boost comfort and power by dialing in the perfect seat position on your bike<p><b>STEP 1</b><p><b>Set cleats</b><br>Slip on your shoes, run masking tape along the instep, and mark it at the widest point of your foot. "Align the middle of the cleat with that line, or up to 2 centimeters behind it", says fitter Paraic …

Lessons from the Lab

How the latest in cycling science can make you faster, stronger, and more comfortable on your bike<p>Pro cyclists let themselves be poked and prodded like lab rats for good reason: Physiological and biomechanical testing can explain how the body reacts to training and riding—and pinpoint ways to …

Perfect Pedaling: Get a Better Pedal Stroke

Get the most energy from each crank revolution with these tips for proper pedaling<p>Pedaling in a simple circle is a complex thing, but mastering it can save energy, says Todd Carver, biomechanist at Colorado's Boulder Center for Sports Medicine. He says that with proper ankling (shown here; not the …

Bust a Fitness Rut

Just about every cyclist’s performance plateaus at some point. Here’s how to get back on track.<p>No matter where you are on the fitness spectrum, you’re bound to hit a plateau eventually. How will you know? You’ll be putting in your usual training and recovery, but markers such as power output, pace, …