There are several things you should do in preparation for a race, over a several day period. In general make sure to be eating well-balanced meals, getting plenty of fluids and getting enough sleep. If you do not get these basic necessities your performance will suffer even if you do everything else perfectly.
Winter riding can be fun. We just need to keep a couple of things in mind; it can be cold and it can be wet. We just need to plan and dress accordingly.
First, pay attention to the weather. Generally you will have some forewarning before you get a big winter storm. I suggest altering your training so that when it starts raining you can take a day off, then if you must go ride outdoors. Otherwise you can stay indoors and ride the trainer or take a bit more rest.
Intense exercise causes all manner of damage and demolition to muscle and other cells and systems in the body responsible for immune function, energy metabolism. Your intake of protein must be sufficient to affect repair of this damage on almost a daily basis. Even though protein does have an energy yield of 4 calories per gram it is not to be considered an energy source in the athletic diet. Protein’s job is to repair, rebuild and replenish.
Recovery rides are an integral part of you weekly training plan but they do not need any specific nutritional consideration. Recovery rides are a chance to chill out and just enjoy some easy miles and social riding with friends or teammates. Since these rides are generally under one hour no there are no special energy requirements. If you want to take a snack along that’s fine. Otherwise stop by the local coffee house and relax with and little java and a yummy pastry. Fluids are always an important consideration on the bike so take a bottle and sip on it along the way. Plain water is fine.
One of the best features of road and mountain bikes is that you can change gears (chain ring/cog combinations) to suit the terrain and conditions, which allows you to maintain a steady pedaling rate, or cadence, regardless of whether your bike is going fast or slow. This is a good thing, since we all intuitively know that both pedaling too slowly or too fast is not as good as pedaling at the right cadence. But knowing what that optimal cadence is for each of us and learning how to ride at that cadence is another matter. Let’s see what expert coaches and sports scientists have to say about this, and then let’s figure out how to use that information to make us better cyclists.
Interval training will be your most strenuous training activity of the weekly cycle. On other rides you are concentrating on endurance and aerobic development and using oxidative metabolism for most of your energy supply. The focus now shifts to anaerobic metabolism and the use of greater amounts of carbohydrate.
As the competition season draws to a close you need to start thinking about what you are going to do in the off-season to build a strong foundation for next year. By following a few simple steps you will be able to end your season on a positive note and set the stage for a great off-season program.
With an energy yield of 9 calories per gram, dietary fat, or fatty acids, is a major source of energy in the endurance athlete diet. The energy molecules in the fat called triglycerides constitute the majority of the fat you consume in your diet. Cholesterol, or lipids, makes up the remainder and are more involved in building and maintaining healthy cells. Despite the hysteria in recent years dietary fat is essential for good health. Fat provides energy, insulation and padding for our bones and internal organs and contribute to a strong immune system.
Bicycle racing can be an incredibly difficult and punishing sport. Keeping a positive frame of mind under the most demanding conditions will often be the only thing that keeps you going. For most of us, the committee of mental spectators between our ears is seldom any help when the going gets tough. Training you mind to support your body is not all that difficult if you take a proactive approach to solving the problem. Actually you already do many of the things needed to improve you mental strength. All you need to do is fill in the gaps and change your perspective a bit.
Many endurance riders find it very challenging to manage their weight once the competition season ends. Energy expenditure has dropped off and the need for calories to support several hours of moderate to high intensity work no longer exists. This is the time when many riders start putting on extra weight. The reasons are simple to understand and the solutions are basic.