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In an effort to make a difference in the lives of the more than 26 million Americans with diabetes, Gold's Gym has once again teamed up with the American Diabetes Association to sponsor Tour de Cure, a series of fund-raising cycling events held nationwide. Last year more than 55,000 cyclists raised nearly $20 million to support the ADA's mission, riding anywhere from 10 to 100 miles in 40 states.
You can sign up to ride in your local area at diabetes.org/tour.
If this will be your first long-distance ride, take note of these essential tips from Jonathan Cane, head coach and president of New York's City Coach.
1. Invest in a good pair of cycling shorts. Don't let the spandex intimidate you — it's there for a reason. Bike shorts come with padding so those tiny saddles will be comfortable for the long haul.
3 Core Essentials for Cyclists
After hours in the saddle, your abs and lower back are bound to feel fatigued, making it difficult to maintain strong cycling form. These exercises will help you keep your core stabilized and solid, even while your other extremities are in motion. Aim for three sets of each exercise, resting for 60 seconds in between sets.
Planks with Glute Raises
TARGETS abs, back, glutes, hamstrings
TARGETS abs, hips, quads, glutes
TARGETS abs, lower back, glutes, quads
Power to Your Pedals
Because cycling is a non-weight-bearing activity, it's safe (and smart) to strength train your legs during your non-riding days. The more leg strength you build in your glutes, quads and hamstrings, the easier it will be to power up hills and maintain an efficient pedal stroke. Incorporate these three exercises into your training program to improve your cycling efficiency and decrease your risk of injury. Aim for three sets of each exercise, resting for 60 seconds in between sets.
Ball wall squats
TARGETS: glutes, quads, hamstrings
TARGETS: adductors (inner thigh), quads
TARGETS: quads, hamstrings, glutes, hips