Cycling Tips for Athletes in Basic Training

Jim Miller says the first step to becoming a competitive cyclist is simple--start piling up the miles.

“You can’t talk yourself into getting into cycling shape,” said Miller, a Department of Recreation and Parks director. “A cyclist has to put in the miles.”

Miller, who helps run the Winnetka Park-based Rainbow Sports bicycling team, works with beginning to advanced racers and has a series of tips for anybody interested in competitive cycling:

Devise a training program based on physical condition, previous experience and age. The program should include a mileage plan over level surface in the beginning and work up to hills.

All serious cyclists should ride 30 to 50 miles a day, six days a week. Miller prescribes a distance program for beginners in good shape. The plan includes maintaining a steady speed of 18 to 20 m.p.h. for distances up to 50 miles.

Advanced cyclists should follow a tempo consisting of shorter-distance rides at a faster tempo.

Exercising the quadriceps muscles will improve leg strength. Miller also recommends working on upper-body strength in the arms and shoulders, important for riding up hills.