Get a Go-Ahead at Cycling!
Cycling is not as easy as it appears. You need to cycle tactfully and ingeniously to fully reap the benefits it holds. Successful cyclists have one thing in common: Basic cycling training principles. Some riders rely on long slow distance training and others believe in high-intensity training. But they all use some core principles that are fundamental.
Here is the plan all cycle lovers should follow.
Templatize your routine!
If you get the right structure with proper amounts of interval training on the right days, there is a good chance that you will improve fast and continue doing so. One of the best ways to improve fast as a beginner cyclist is to get structure into your cycling.
Discipline – The Basic Nutcrack
There are mainly three ways to change the total workload in a training week: Frequency, intensity, and duration. E.g. if you train more frequently, ride with a higher intensity (more races, more intervals), or simply just ride more, you will force your body to adapt to these challenges. This way you can reach a higher level of fitness, but your body will not allow you to increase the total workload too fast. Good cyclists make use of these buttons to turn up and down the workload all the time.
Interval training is the most effective way to add quality to your training sessions. Not only will structured intervals help you to start training with higher intensity, but it is also a safe way to get a controlled amount of high-intensity training. Thus, it is possible to make continued progress in the intensity and number of intervals, as you get stronger.
5 Must Eats After Cycling
Eating the right foods after a ride is essential to boost energy-giving carbohydrate stores and help build and repair hard-working muscles. Cycling places, a high demand on your body. After those long or intense rides, your body requires refueling. Before you aimlessly grab something to eat, it is imperative you understand how certain foods work the best for proper recovery.
Hot Chocolate Milk
Your refrigerator may contain one of the highest-quality recovery foods available. According to an October 2012 article published in " Medicine in Sports Science," research proves that chocolate milk contains an optimal 4:1 carbohydrate-to-protein ratio. Another recovery benefit includes the simple carbohydrates or simple sugars found in chocolate milk.
Grilled Chicken Breast
A plate of white rice and baked or grilled chicken offers a blend of nutrients to enable cycling recovery. White rice falls under the simple carbohydrates category which provides glycogen at faster rates compared to complex carbs. After your cycling workout, your body requires a faster delivery of carbohydrates for recovery. Grilled or baked chicken breast provides lean protein to assist in muscular repair to prepare you for that next ride.
A Rich Fruit Smoothie
A fruit smoothie blended with whey protein powder offers another option for recovery from your rides. A smoothie consisting of a banana, a few mango slices, fat-free yogurt, a tablespoon of honey, and a serving of your favorite whey protein powder packs a perfect protein and carbohydrate blend. Whey protein digests and provides nutrients faster than any other protein method.
Coffee and Muffins
Muffins are another great option for fueling up right before a ride because they have a mix of carbohydrates and fats that provide a mix of immediate energy and all-day fuel. The carbohydrates in most muffins consist of both sugars, which are broken down quickly by the body to get your ride going, and more complex starches that break down more slowly but much faster than fats.
The combination of fruit and yogurt is another great quick meal option to achieve a balance of easily digestible carbohydrates and protein that will set you up for success. The fruit has a high glycemic index and will provide a quick kick of energy to start your ride, while the yogurt contains more complex carbohydrates and protein that break down over time.