Summer Cycling Routines

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Use the Tour de France as an inspiration to start a summer cycling routine.Training at a variety of “tempos” and terrains will optimize your workout.Rest is particularly important between workouts when you’re cycling.

“From a strength standpoint, cycling is preferable to running as a cardiovascular workout. “

Watching the Tour de France can be a serious buzzkill for a guy trying to get in shape. Cyclists are among the most physically fit athletes in the world, and watching those guys go up a hill can be enough to make a guy trying in vain to get in shape to throw in the towel.

But if you can’t beat ‘em, as they say, join ‘em. Cycling is an amazing way to get in shape, and the benefits start showing soon. Instead of letting the Tour de France discourage you, use the physical fitness of the cyclists as an inspiration, and introduce cycling to your summer workout routines.

Cycling is a great way to not only improve your conditioning this summer, but also to enhance your physique. Some of the best benefits you’ll see with cycling training are the body’s enhanced utilization of oxygen, increased muscular strength and power in the legs, improved ability to buffer lactic acid buildup, and decreased body-fat percentage. From a strength standpoint, cycling is preferable to running as a cardiovascular workout, since you will be constantly working against resistance. That said, there are some important things you should consider when coming up with a summer cycling routine that will help you maximize your training.

One of the most important factors to consider when putting together your bike workout is variety. If you’re doing the same workout day in and day out, your body is going to adapt to it very quickly and you will stop showing results. By changing it up on a frequent basis, you will keep your body guessing as you work your muscles on a variety of levels at the same time.

Including one or two “tempo” sessions will help you build a good base for your summer cycling routine. In these workouts, you will be riding at a constant, fairly high intensity for 20 to 25 minutes. The idea here is to help your body grow accustomed to tolerating lactic acid so that when you do decide to push harder, you will not fatigue as quickly. These workouts will also help to push up your relative speed, thereby increasing your performance.

One session per week should be dedicated to a longer-duration workout, as this will help you build cardiovascular endurance. Not only is this good for proper health, but it will also give your body a break from the very high intensity workouts. Aim to cycle continuously, at a comfortable pace, for about 45 minutes to an hour. There is no need to overdo it during these sessions, unless you are training for an endurance event. Excessive endurance training will lead to issues with recovery and will take time away from other workouts you should be concentrating on.

Finally, adding one or two sessions of sprint training is a smart move, as these are what will really bump up your fitness level. Aim to go 30 seconds to a minute at a very hard pace, and then take a rest period for two to three times the duration of the sprint interval. Repeat this process 6 to 12 more times before starting your cooldown.

The next factor to consider when putting together your summer cycling routine is rest. Rest is absolutely critical if you hope to see progress, because if you don’t allow recuperation to take place, each session will only tear down your muscle fibers.

Along with scheduling days off, take into account any cross-training activities you participate in, such as weightlifting or other sports. If those are highly demanding physically, you will again need to scale back slightly on the cycling workouts so you do not overtrain.

Eating right is an essential component of any summer cycling routine… Next Page >>

The Top 7 Summer Health Hazards

Beach days and BBQ dinners are great, but here's what you need to know to stay safe in summer, too.

Ryan Stanton, MD, doesn't want to meet you this summer. The Lexington, Ky., emergency room physician knows that when the weather starts heating up, so do a host of health hazards that can quickly turn a festive day at the beach into a disaster. He tells WebMD the Magazine about what brings summer revelers into his emergency room most often -- and how you can enjoy the warm weather while escaping the same fate.

Every homeowner loves the sight of a pristine, neatly mowed yard. But in their haste to get that lawn in shape, some people forget to take precautions. "In the warmer months we see lots of mower injuries -- toes, hands, and fingers getting caught in blades, and things like rocks and sticks getting flung out of them," says Stanton. "People start tinkering with the mower and reach under it to unclog it, and forget there's a spinning blade there. Those are hideous injuries."

They're also hard to repair, because not only can whirling blades cause complex lacerations and fractures, but they can bury contaminants like grass and dirt in the wound. To be safe:

Wear closed-toed shoes -- preferably with a steel toe -- when you mow, along with goggles or sunglasses, gloves, and long pants that will protect you from flying debris.Keep kids away from the push mower and off the riding mower. Riding mowers are not just another ride-on toy.Get a professional to service your mower or learn how to do it properly. Important: Disconnect the spark plug to prevent it from accidentally starting. Turning a push mower's blade manually can ignite the engine.

Stanton has lost track of how many boating accidents he's seen as an ER doctor. "People's biggest mistake by far is drinking and boating. People get out there and drink alcohol all day in the sun, and you end up with the same accidents you have with driving -- with the added risks of falling out of boats, getting hit by propellers, and drowning."

It's also easy to get lax about life jackets. "Kids need to have them on all the time," he says. "Even if having them under the seat fulfills the law, in an accident, chances are anyone who doesn't know how to swim won't be able to get to them in time."

When you are going to be out on a boat or at the beach with a child, basic lifesaving skills are a must, not a luxury. "The courses are easy, usually just one day or half a day," Stanton says. "There's no mouth-to-mouth [resuscitation] anymore if you are not trained -- just chest compressions."

You can find first aid, cardiopulmonary resuscitation (CPR), and other emergency lifesaving courses near you with the American Heart Association's ECC (Emergency Cardiovascular Care) Class Connector tool online at americanheart.org.

6 Best Summer Foods for Weight Loss

Lighten up your diet this summer with these refreshing foods and drinks.

You don’t need to starve yourself on a wacky fad diet if you want to look better in your shorts or swimsuit this summer. 

The secret to weight loss is to choose healthy foods and take in fewer calories than you burn. And it's just easier to make better food choices in summertime, when heavy, high-calorie dishes seem less appealing. The best foods for weight loss in summer are light, refreshing and, most important, keep you out of the hot kitchen.

How to Eat Less and Enjoy It More

By Geneen Roth Want to cut calories without cutting out all your favorites? Learn to pay attention — real attention — to food. A few years ago, I was working on my laptop, developing a new workshop program, when one of my favorite series of all time came on TV — Pride and Prejudice (the one starring Colin Firth as Mr. Darcy, although let's be frank: Is there any other?). So I nestled into the couch, preparing to divide the next six hours between my work and Jane Austen's most...

Read the How to Eat Less and Enjoy It More article > >

The single easiest way to trim calories from your summer diet, experts say, is to load up on nature’s bounty. Produce is at its peak in summer. Delicious fruits and vegetables abound at farmers' markets and in your local grocery. Besides being low in calories, produce is loaded with vitamins, minerals, antioxidants, and fiber.

"Enjoy fresh produce in season. You will be thrilled at how fresh, delicious, and satisfying it tastes," says Susan Moores, RD, a St. Paul, Minn. nutrition consultant. "Save the oranges and apples for fall, and load up on fresh berries, melons, greens, tomatoes, zucchini, cucumbers, beets, pea pods, and all the super-nutritious and low-calorie fruits, greens and vegetables that grow in the garden this time of year."

As a bonus, you can forget about portion control when it comes to fresh fruit and vegetables, Moores say.

"Go for it, because it is hard to do much damage to your waistline with these super-nutritious edibles," says Moores

To keep your cool and cut your time in the kitchen, start with prepared produce, such as cut-up fruit and washed greens. Add rotisserie chicken, prepared soups, and pre-threaded kabobs when you need something a bit heartier. Pre-prepped foods may cost a little extra, but they save time in the kitchen. 

Here are dietitian's picks for some of the best foods to help with weight loss during the summer.

Moores loves all kind of produce but says cold soups are among her favorite low-calorie dishes.  Chilled soups like gazpacho or cucumber-dill that contain lots of chunky vegetables are a great way to start a meal.

"Research shows that a low-calorie, broth-based soup at the beginning of the meal will fill you so you eat less at the meal," Moores says.

Who doesn’t love diving into a crisp, juicy slice of watermelon when it's hot outside?

"Half of the watermelon comes from water," Moores says. "It’s a wonderful way to satisfy thirst and a yen for something sweet."

For Dawn Jackson Blatner, RD, a plate of grilled vegetables is a summertime must-have. She recommends keeping a plate of grilled onions, bell peppers, zucchini, carrots, eggplant, asparagus, and garlic in your fridge. You can use them to make dishes like:

Grilled vegetable and goat cheese saladsGrilled vegetable pitasGrilled vegetable, ricotta, and fresh herb pasta and frittatas