Spring is coming again and many cyclists are itching to go for the full 100% again. Preparing your body to perform at peak performance or to restart after a winter break can be quite a job. That's why it's important to set up a preparatory schedule and set your performance goals in advance.
In order to achieve maximum “exceptional” performances, one must above all be thoroughly prepared. First of all, this means that as an amateur you will have to live partly as a professional athlete.
- It is best to have yourself screened regularly by your sports doctor
- Using the right additional resources to temporarily strengthen your body to perform even better, of course in a healthy and permitted way.
- Getting to know your body by pushing your limits during the initial training phase as you will have to do during the performance itself. You can't ride up mythical mountains without cycling enough altimeters, you can't run a marathon if you never passed the 28-32K wall, you can't play a super tournament if you never successfully completed successive performances with shortened recovery moments.
- Make sure your body is in excellent condition for your performance. If you start out with some excess weight, no problem, by judiciously dealing with the balance of energy intake versus energy consumption you can ensure that you reach your ideal weight at the right time for such an achievement. Be aware that your nutrition will be vital during this period. During this period it is best to consume more proteins in order not to lose your muscle mass and to burn fats earlier: weight on track.
Tip 1: load carbohydrates properly
There is a lot of scientific research going on about carbohydrate loading. Research shows that it takes about 12 hours to load our glycogen levels. So the night gives us enough time to absorb the carbohydrates as glycogen. However, the loading of glycogen in our blood and muscles is limited, hence loading of good fats may also be necessary.
Tip 2: Loading fats
At certain times in building your endurance you need fats as an energy source.
The more trained you are, the better your muscles can use fats as an energy source, so that you save glycogen and can therefore prolong your effort.
Tip 3: Load moisture
As we increase our carbohydrate intake, we also increase our body's ability to retain fluids. 1 gram of carbohydrates ensures that you can retain about 3 ml of extra fluid. This is an added bonus for endurance sports and especially in warmer weather.
Tip 4: Loading electrolytes
Electrolytes can have a major impact on endurance, especially in warmer climates or warmer days. Choosing the right electrolytes can be very personal, so we always recommend trying out products during your workout. Also build up your drinking pattern with small sips in preparation for your competition.
Tip 5: Choosing the right power supply
People often use their competition as an excuse to opt for food with a high sugar content without nutritional value. That amounts to filling a Ferrari with poor quality fuel.
Eating the wrong food not only increases oxidative stress and the risk of inflammation in your body, but it is of no use at all. A good choice of food consists of fruits and vegetables with a high content of carbohydrates. Food with a high content of high-quality fats such as avocado, salmon, nuts and some oils is also important to incorporate into your diet.
A good preparation, from which you will reap the benefits later, is therefore very important. With the above tips you will certainly make a smooth start.
