With the weather getting better and warmer, many of us are beginning to think of an outdoor physical activity that combines sport and fresh air.
An excellent form of sport, as everyone knows, is cycling. Whether we take a bicycle and go for a walk in the city (there are not many yet but enough, bike rides and less traffic roads) or we charge the bicycle in the car and we are experiencing more competitive cycling away from the noise of city. We have a lot to reap from This kind of exercise.
In addition to the obvious benefits of cycling to the physical and mental state of modern people, it can also help in weight loss and overall body strength, which can also help with the other sports we deal with.
However, in order to do this, we must also fully understand the value of proper nutrition and the value of dietary supplements that will not only protect our body but help to give our best and win the More powerful benefits from such a demanding sport as cycling.
As for the training that will help us in cycling, we need to know the muscles that are most active. Undoubtedly, the muscles entering the cycling game are the quadriceps, the femoral biceps and the calves, which should gradually be exercised more correctly and more intensely. Correctly means that under no circumstances should we ignore the remaining muscles of the body as this will bring an imbalance with a possible result of injury, probably the waist.
For this reason, a cyclist should certainly include exercises such as squats, death lifts, Quadriceps bends, Femur Biceps bends, calf lifts.
Surely legs are burdened more, but we should not leave outside the upper body exercises as the body is the one that supports our weight during cycling. Think only that some races or training last for 2-3 hours on the bike, which means an extraordinary burden on the waist, back, shoulders and triceps. So we need to add basic exercises such as Horizontal bars, bench pressures, shoulder pressures, rowing, etc.
NUTRITION - SUPPLEMENTS
And we come to the issue of proper nutrition, which unfortunately many athletes do not pay special attention, although it is the parameter that will ultimately determine the success or failure of the athlete. It is essential to understand what we mean by proper nutrition for a sport such as cycling, with its peculiarities and requirements.
Carbohydrates Carbohydrates Carbohydrates
There is no more misunderstood nutrition than carbohydrates, because it has been associated in an absurd way with the accumulation of fat, certainly ignoring the energy needs of each sport and each athlete separately.
Before every race or cycling training we must ensure that there are enough energy reserves inside our body. The energy is ensured by taking carbohydrates. Even from last night we should have received enough carbohydrates (spaghetti, rice, cereals, etc.) while on the same day of training or race even before we start it, we must always have a form of carbohydrate (Vitargo + Electolytes, Carbo Up, Carbosnack, Carbonex). Also, depending on the length of cycling, we can have some extra carbohydrate supplies, such as Energy Bite, Power Bike Bar, which will be consumed at regular intervals during the course.
Most people have a wrong impression of the right levels of hydration, since they all admit they drink plenty of water, but "enough" is never enough. And of course, the need to hydrate an everyday person with those of a bicycle can not be compared.
Since only water could never cover all our needs for lack of liquids, the simultaneous intake of electrolytes and minerals (Mineral INKO, Isodrinx) is absolutely necessary. Proper electrolyte intake will protect us from possible cramps, rapid drop in performance and endurance (dehydration leads mathematically to this effect) and help us with the right muscle contractions.
Immediately after each workout, the body's needs for appropriate nutrients are particularly high in order to speed up comprehensive recovery and begin the preparation process for the next workout.
At that time, we will have to take all the ingredients that will help in this direction, such as bcaa's, glutamine, carbohydrate, or a supplement containing most of these (Regener, Recovery Drink, 2:1:1 Recovery Isolate).
Apart from the normal conditions, however, there are some exceptional situations in which the body either to protect itself proactively or to cope with a difficulty of the organism must adapt its nutritional plan accordingly.
Let's look at some of these cases:
Insomnia after a fight or training: It is a very common situation experienced by many athletes, since the body really has difficulty going through the stage of tension at the stage of complete rest and relaxation to rest.