Training for any sport requires dedication and lots of effort. You need to be consistent in your efforts so that you see a positive result in the end. If you are in the beginning stages then you need to put in more effort to reach your maximum potential.
Let’s have a look at these tips to help you make the most of your sessions on your bike.
Set Your Bike First
If your bike is not set right in the first place then you should not ride it. It is like walking two steps forward and one step back.
Since body size and proportion differ for every person, you need to get your bike adjusted. Visit a specialist bike shop to have your saddle, handlebar, and stem adjusted so the bike is effectively tailored to your body. This way, you will perform at your maximum potential.
Buy the Correct Kit
You need to make an initial investment to get the best bike kit for yourself. Some common items that you will need to drive your bike are as follows:
- You need a bike helmet that is lightweight and well-ventilated. There is always a likelihood that you might trip and hurt your head so wearing a helmet should be your top priority.
- Another key item is cycling shorts that are seamless and chafe-free. It helps prevent soreness from repeated rubbing.
- You will also need a puncture repair kit and pump to fix a puncture and change a tire on the road.
Maintain Energy Levels
If you constantly feel like you are running on low energy when you are riding then you need to make some changes in your diet. Cycling regularly will increase your energy requirements.
You should focus on your diet and eat small and frequent snacks on the go to maintain your energy levels. While you are on the road, carbohydrate drinks will keep you fuelled. You could also keep energy bars with you.
Whenever you are cycling or doing some sort of physical activity, your fluid requirements will increase significantly. When you sweat excessively, your heart will have to work hard because of low blood volume.
Try to drink small quantities of water or sports energy drinks throughout the ride. Don’t wait until you feel dehydrated as this will lead to less water consumption.
Go for Long Rides
To score well in the cycling tournament, you need more practice. Go for long rides weekly to increase your stamina. It will help build your endurance and make you more efficient at utilizing fuel.
You can attend coaching programs to get expert input and feedback from a coach. They will customize a training program for you depending on your fitness and goals.
Include Strength Exercises
You need to include strength exercises in your workout routine. These exercises will enhance body strength, particularly for the legs, back, and arms. With strong muscles, you could do so much better in cycling.
For your leg exercise, you can include leg presses, weighted squats, lunges, and bodyweight squats.