For cyclists just starting to get out onto the road, there’s good news for long-term health and injury outlooks. According to a study published by the Journal of Orthopaedic Research, injury rates are declining, including those ailments that arise from the act of cycling itself, rather than road traffic accidents. This is a reflection of improved medical care, improved knowledge, better training methods, and improved nutrition. All of this might not be obvious to the new cyclists, however. One principle above all others can help in avoiding injury and, in turn, promoting growth – and that’s embracing the rest day. There are many factors as to why rest days are effective and, therefore, essential, and it starts with sleep.
Category: Training and Nutrition
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There’s more to finding yourself the perfect cycling route than trial and error. Several factors come together to shape the route you choose. Some of this can of course come from word of mouth or reviews of routes online – cyclists are never shy of sharing opinions – but there are also some key considerations to weigh up when trying to find your perfect bicycle route.
Carbohydrates are perhaps the most controversial of all three major food groups – and not just because of their calorie content. As a cyclist, you’re probably very familiar with the term “carbo-loading.” This means filling up on carbohydrate-dense foods such as pasta or bread to maximize the storage of glycogen in the body, allowing for increased endurance. However, recent studies have shed a different light on this food group, naming complex carbohydrates as a lighter yet equally impactful driver of athletic energy. So, what exactly are they, and how can cyclists use them to enhance their performance in the saddle?
When it comes to improving our physical fitness, the time you don’t spend exercising (often known as “recovery”) is as important as the exercise and training you do. Not only is recovery important for anyone who wants to build muscle mass, but taking enough time to recover between training sessions is also important for avoiding “overtraining” – a form of extreme fatigue where recovery can take weeks to years to occur.
Minerals and vitamins aren’t optional if you’re serious about improving your cycling performance. The appropriate proportions of these micro-nutrients can give you more energy, quicker recovery times, and increased endurance. They’re essential for energy production and muscle recovery. Supplement use contributes significantly to total vitamin and mineral intakes in the general population. According to studies, 7 out of 10 cyclists consume more vitamins and minerals via supplements than from diets. As a result, supplement use decreases a fraction of the general population with low nutrient consumption. Here are the five essential vitamins and minerals that cyclists need.
Pilates is one of the hottest exercise trends of 2021. Not only is it popular in the US, but it’s also a certified hit in Europe as recent data predicts that the Pilates studios market in the continent will generate almost $50 billion by 2027. The majority of individuals have heard of Pilates, but are uncertain what it entails. In a nutshell, Pilates is a set of exercises performed with specialized equipment to develop flexibility, physical strength, and posture, as well as mental awareness.
Similar to cycling, the exercises need a great deal of precision and control, with a significant emphasis on technique. Some athletes and dancers have added Pilates to their fitness routines as it helps to enhance their performance, and cyclists may do well to incorporate this type of workout into their exercise routine. If you’re a cyclist who wants to shake up your fitness routine, consider Pilates and see how it can boost your performance.
Imagine you begin pedaling from the start of Stage 17 of this year’s Tour de France. First, you would bike approximately 70 miles (112 km) with a gradual increase in elevation of around 1,300 feet (400 m). But you’ve yet to hit the fun part: the Hautes-Pyrénées mountains. Over the next 40 miles (64 km) you would have to climb three mountain peaks with a net increase of a mile (1.6 km) in elevation. On the fittest day of my life, I might not even be able to finish Stage 17 – much less do it in anything remotely close to the five hours or so the winner will take to finish the ride. And Stage 17 is just one of 21 stages that must be completed in the 23 days of the tour.
Amid the standstill caused by the COVID-19 pandemic, a surge of cycling activity continues to be recorded. Cyclists all around the world accumulated 8.1 billion miles and elevation gain of 400 billion feet, according to Strava’s Year in Sport, covering October 1, 2019, to September 30, 2020.
Cyclists love coffee. Serious two-wheeled roadsters always include several café stops in their cycling adventures. Would it not be nice to know why caffeine is an essential aspect of the cycling tradition? Would you also love to learn the 15 benefits of coffee for cyclists and which coffee is the best? If you do, it would be wise to read this article.