The Press-Dispatch
Issue link: https://www.ifoldsflip.com/i/359081
C-10 Wednesday, August 6, 2014 The Press-Dispatch 812-354-3001 801 East Illinois Street Petersburg, IN 47567 ambermanorhc.com Deciding where to have surgery can be difficult. Deciding where to recover isn't. Before your surgery, call us to schedule a visit. We will show you the transitional care suites at Amber Manor Care Center, which are designed for care following a hospital stay. Private suites, a team of skilled nurses and therapists, and chef-prepared meals provide the treatment and care you need to promote optimal levels of recovery and function. Our Customer Service team will partner with you and your physician to plan for your transition to home. To find out how we can help you or someone you love transition smoothly back home, call us to schedule a personal tour. Subscribe to the Press-Dispatch BARGAIN PERIOD: Starting at just $27 for local subscribers. Call 812-354-8500 today! Learn How to increase cycLing stamina Cycling is a great recreational activi- ty and a fun way to stay in shape. Some people bike to work to save money and re- duce fuel consumption, while others ride to give their bodies a demanding cardio- vascular workout. Whether a cyclist aspires to compete in the next Tour de France or wants to keep things a little more local, taking steps to improve stamina is a great way to make the most of a bike ride. Riders who im- prove their stamina will likely witness marked improvement in their cycling per- formance as time progresses. Stamina is the body's ability to endure extended periods of exercise. For exam- ple, a person who is new to physical activi- ty may tire after a relatively brief workout. However, the more that person exercises, the more he or she builds strength and stamina, which will lead to longer work- outs. The same thing applies to cycling. At the beginning, cycling more than a cer- tain number of miles may be difficult, and changes in terrain can make things even more challenging. By following a consist- ent training regimen that builds stamina, cyclists will refine their performance and push their bodies further. Increasing cycling stamina is not nec- essarily about making the legs stronger, although that will help. Increasing cy- cling stamina involves getting your body acclimated to regulating energy exertion so that it will not get fatigued early on. An- yone who has to exercise for long dura- tions, whether hikers, marathon runners or triathletes, will train to develop stam- ina. For cyclists, here is how to begin. • Set a realistic goal. Newcomers to the sport will not be able to ride dozens of miles without any feelings of fatigue. Establish a weekly goal that gradually in- creases your total mileage traveled, revis- ing these goals as you feel yourself get- ting stronger and more fit. • Gradually increase biking minutes. In addition to increasing the distance you travel, start increasing the number of days you ride in a week. You may soon find yourself riding several days per week, and doing so for extended periods of time. A good rule of thumb is to increase your distance and speed by around 10 percent each week if you're training for a race or working toward a challenging goal. • Throw in a long ride once a week. Schedule a weekly long bike ride, per- haps two to three hours of sustained rid- ing, to challenge your body. Concentrate on the time spent riding, not necessari- ly how fast or hard you're riding. Accord- ing to John Hughes, director of the Ultra Marathon Cycling Association, you can gradually add more long rides as you be- come more comfortable. • Train with others. Riding with oth- ers can keep you motivated and provide a healthy dose of competition to push you further. • Take care of your body. Trevor Fen- ner, co-founder of Road Bike City, says you must pay special attention to your dietary intake to improve stamina. You may need to increase carbohydrate in- take, and staying hydrated is essential. Eating pieces of banana or energy bars while riding may also help sustain ener- gy levels. • Plan for rest. Injuries can result when you push your body too far. Have days dur- ing the week when you rest and recuper- ate. If you ever are weak or in pain, stop cycling and take time to recover. These tips can be heeded by riders of varying abilities, whether you are train- ing for a race or simply want to get more out of recreational cycling.