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.

John Hough, Nottingham Trent University

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.

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.