Inspired by the Tour de France? Get Cycling With These Pro Tips

It takes some serious determination to compete in the legendary Tour de France. And even though America's favorite cyclist, Lance Armstrong, is out of the running for winning an eighth time -- or even placing third like he did last year -- you can't help but be inspired.

Just watching the focus, courage, speed and strength of these world-class athletes is all the motivation you need to dust off your bike and hit the road.

To help you do that, we consulted with top cycling and triathlon coach Gordo Byrn, the past champion of Hawaii's Ultraman World Championships, a three-day race that covers a total distance of 320 miles with a 6.2-mile ocean swim, a 261.4-mile bike ride and a 52.4-mile run.

"I know that the Tour certainly gets me excited to ride more," Byrn said.

However, like many of us, he believes that Armstrong has had the greatest impact on cycling, rather than the 2,200-mile event (sometimes dubbed the "Tour de Lance") itself.

"Lance's story about using cycling through his battle with cancer is one of the most inspirational stories of our generation," said Byrn. "Through his platform at the Tour, he has been a very positive influence on getting people moving."

Whether Armstrong or the Tour has inspired you to compete or simply get in better shape, Byrn recommends starting with a hybrid bike (looks like a mountain bike but doesn't have suspension). It has a ton of gears, making it useful for everything from flat roads to hills, steady rides to more challenging ones.

The main idea is to keep the overall experience pleasurable, said Byrn.

"When most of us start exercising, we expect it to be painful," he said. "Like most things in life, we get what we expect! The nice thing about cycling is we're able to fully control our effort by choosing the terrain and gearing wisely."

No matter what level you're at, when you're looking to build mileage, the safest way to do so is through increased frequency (ride more often, not get in more miles per workout).

"The great Eddy Merckx said, 'Ride lots,' and I'd agree with that," Byrn said. This is also the approach that is best for weight management, which is why most make the decision to ride in the first place.

Byrn also recommends working on your pace before worrying about speed. "Learn how to choose, change and sustain a given speed before seeking to do maximal efforts," he advised.

The other major consideration is to eat less sugar and not overdo it with the carbs. Instead, Byrn recommends eating real food (things that don't have an ingredient list).

"You'll see that the best climbers in the Tour are pretty lean characters," he said. And while we don't need to drive our body fat down to 3 percent, most cyclists can improve their overall results by eating a more nutritious diet.

As with any sport, it's best to have a purpose and a goal for each training session. Here are Byrn's top four workouts to build strength, endurance and speed:

The Steady Ride -- Hold an even conversational effort for the entire ride. Choose a route that is flat with minimal stops. Simple and effective!

Power Singles -- Warm up for 20 minutes, then ride for 20 to 40 minutes where you alternate on/off for a minute each time. "On" minutes are a strong effort with a low cadence (less than 60 revolutions per minute). "Off" minutes are easy effort with a high cadence (over 90 rpm).

Big Gear -- Warm up for 20 minutes, then include three to five eight-minute intervals where you push a big gear at a low cadence. Effort should be strong enough so you can hear your breathing but not so strong that you feel burning in your legs. Between each interval insert two minutes where you spin easy with a higher cadence.

Lactate Thresholds -- Warm up for 30 minutes, including 10 minutes of power singles (see above). Then insert three 15-minute periods where you use a moderate effort (you can hear your breathing but feel no burning). Inside the 15 minutes, change cadence every three minutes between 60 rpm and 90 rpm. After each 15-minute effort, ride five minutes at whatever speed you want. After the final 15-minute effort, ride for 10 to 20 minutes at a steady effort with cadence around 92 rpm.

In addition to making these workouts part of your weekly regimen, it's also important to work on technique to become a skillful rider. Byrn advises looking for a technical course with a coaching group that specializes in working with new cyclists. "On the bike there are a ton of ways to save energy," said Byrn. "Skills are free speed."

And if you're thinking about cross-training, Byrn says keep it to a minimum if you want to be serious about improving on the bike. "The best training for cycling is cycling," he said. However, if you want to work something else in, he advises swimming.

"As for running," Byrn said, "one of the challenges many cyclists face is that they become so fit on the bike that they injure themselves quite quickly when they take up running. So be careful if you decide to add a run program."

Also, be mindful to follow the rules of the road and be a defensive cyclist. It's important for cyclists to earn respect -- just like it's important to take inspiration from this year's Tour de France and do something with it.

"Cycling opens your world," Byrn said.

For more ways to become a better cyclist, visit Byrn's website, Endurance Corner, where you will find a free endurance library as well as daily articles on the challenges that face working athletes.

In other related news, read about this man who just rode 325 miles -- at nearly 80 years old!