Exercise programs that get the best results are made up of three main elements: aerobic conditioning, flexibility exercises, and strength training. Today we'll focus on aerobic conditioning.
Aerobic exercise improves the health of your heart and lungs. Your goal is to keep your heart rate elevated for a sustained period of time. How long you can exercise aerobically will depend on your fitness level. A general guideline is to work up to 20 to 30 minutes a day, three to four days a week.
Try some cross-training – perhaps swimming or running – the days you’re not on your bike.