Tips for good preparation for the new cycling season
Spring is on its way and many cyclists are itching to give it their all again. Preparing your body to perform at the highest level or starting up again after a winter break can be quite a job. That's why it's important to set up a preparation schedule in advance and to determine your performance goals.
To achieve maximum "exceptional" performance, you must above all be well prepared. This means, first and foremost, that as an amateur, you will temporarily have to live partly like a professional athlete.
- You should have regular screenings by your sports doctor
- Use the right additional resources to temporarily strengthen your body in order to perform even better, of course in a healthy and permissible way.
- Get 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 enough altitude gain, you can't run a marathon if you've never passed the 28-32K wall, you can't play a super tournament if you've never done fast consecutive performances with shortened recovery times.
- Make sure your body is in excellent condition for your performance. If you start off a little overweight, no problem, by being sensible about the balance between energy intake and energy expenditure you can ensure that you reach your ideal weight for such a performance at the right time. Be aware that during this period your nutrition will be of vital importance. During this period, it is best to consume more protein in order not to lose muscle mass and to start burning fat sooner: t
Tip 1: Load carbs the right way
A lot of scientific research goes into loading carbs. 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, glycogen recharging in our blood and muscles is limited, which is why loading up on good fats can also be necessary.
Tip 2: Load Fats
At certain points in your endurance build-up, you need fats as an energy source.
Tip 3: Load up on moisture
As we increase our intake of carbohydrates, we also increase our body's ability to retain moisture. 1 gram of carbohydrates allows you to retain about 3 ml of extra fluid. In endurance sports and especially in warmer weather, this is an extra bonus.
Tip 4: Electrolyte Loading
Electrolytes can have a big impact on endurance, especially in warmer climates or hotter days. Choosing the right electrolytes can be very personal, so we always recommend trying products during your training. Also build up your drinking pattern with small sips in preparation for your race.
Tip 5: Choosing the right food
Often people use their race as an excuse to choose high sugar foods without nutritional value beforehand. This is tantamount to filling a Ferrari with poor quality fuel.
Eating the wrong foods not only increases oxidative stress and the risk of inflammation in your body, but it makes no sense at all. A good choice of food consists of fruits and vegetables that are high in carbohydrates. Also, foods high in high quality fats such as avocado, salmon, nuts and some oils is important to incorporate into your diet.
A good preparation, which you will reap the rewards of later, is therefore very important. With the above tips, you can make a smooth start.
Thanks to the good preparation.