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Pedal Faster, Not Harder – One mistake many new cyclists make is trying to get fit by pushing a hard gear. While there’s a place for this type of (strength) training in cycling, most new cyclists are better off working on cardiovascular fitness, which burns calories, builds the heart and lungs and increases pedaling power. To do this, try shifting into an easier gear and rev your pedals (aim for 90 revolutions per minute, counted on one leg). Riding this way will get you in shape faster and prevent the possibility of knee injury, which comes from pushing a too-hard gear.
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