How to become a better cyclist? How do you improve your climbing abilities? How to become a professional cyclist?Maybe you’ve ever wondered what it takes to improve your cycling performance. The most important factors is exercise, diet and rest.
Foundation to improve your cycling performance is obviously in training. Without education, you simply can’t be improved, but sometimes there is too much or too little education or simply in the wrong way. The education of a cyclist looks like this:
When you start cycling, or as soon as you start cycling again after a break, it is important to build up a base first. This base consists of making many kilometers at a leisurely pace. During these kilometers are capillaries and mitochondria are created and developed and trained your fat and carbohydrate oxidation.This is important to do before you start the hard training. During this period, you must sometimes be difficult to get your heart rate up, for example, 5 x 20 secs hard with a few minute break at a slow pace. But you don’t need to know any acid. After this period you are some that are replaced slowly by harder workouts that more will come close to matching the intensity. At the beginning of the training you turn so much volume, and it is slightly less when the racing season is approaching. As the racing season approaches using your matches to get in shape.
Common mistakes of beginners is that they are always the same and the wrong intensity riding. Too hard for a peaceful exercise and too slow for a hard workout with cyclist water bottles. It is important to make it clear to every workout as the intensity of your workout should be.
Another important point is the progression in the education. At a certain time will stop the progression in a given training load. Therefore, from year to year, some buildup are in training. The most important thing in this situation is to do a little more every year. Simply make everything a bit more volume. So you keep your level continues to improve year after year.
Another aspect of strength training is. Many professional cyclists make strength and core stability training. They do this in addition to having more power to eliminate any differences in strength in the legs and the transfer of power from the body to the pedals to ensure efficiency. It therefore prevents damage. In addition, it is of course important for sprints, demmarages and climb power.
With great strength has obviously makes sense if you can’t get on the pedals. A particular strength is therefore makes the hill printouts. In these sprints 10 x 5 seconds go full. You can also do sprints on the flat, but then you have to switch between. It is best therefore to approach a bump, flyover with a good tempo and then pull through in the same gear or even trying to accelerate.
A hard training aspect of cycling climbs. Many Dutch cyclists would improve climbing. This is of course difficult task on a smooth road. But you want to try it anyway, then turn with a heavy resistance to the wind. This means that you have to keep constant pressure on the pedals to not delay. As with climbing. You only have one other than sit on one pitch. The best way to learn to climb course remains simply by making it a weekend in the Ardennes or a week in France with some cycling friends does wonders for your climbing abilities.
As mentioned, no training, no improvement. But if you don’t recover from a training you can’t get better. Reset a session affected by two factors: diet and rest.
During the training, burn a lot of calories, both carbs and fat. These fats need not be actually not completed. Your body has always set aside enough of it, but your kolhydrattillförseln is not inexhaustible. During a workout this stock becomes smaller. At one point, the stock is empty, it is when you experience the so called hit the wall. This must be avoided. During and after a workout you would do well to take in enough carbohydrates. Your muscles can recover quickly and you feel better in a subsequent workout. The well-known track is maybe the best koolhydraatbom for athletes. You also have the natural sports drinks and gelletjes, but that’s what expensive. Besides carbohydrates you consume too moist. Make sure you drink enough before, during and after exercise. Even if you don’t sweat you lose extra fluid through your breath.
In addition to food is an important factor in restoring peace. Without rest, you will not be able to recover from exercise. The best rest is sleep, while you sleep your body may do undisturbed rehabilitation work, the day difficult. So make sure you get enough sleep. As a cyclist you have probably heard the following statement by Joop Zoetemelk?? The Tour win in bed?. This statement clearly shows that the performance is dependent on the recovery.
If you stick to the basic conditions for the improvements you probably make a good development.Specific questions or comments are welcome.