Professional Cycling

It takes years of hard work and thousands of miles to become a complete, quality bike racer. Fortunately, athletes are highly motivated people. Athletes need a regular dose of satisfaction and sense of accomplishment to keep them in the game and continue the learning process. Beginning and sport level cyclists will benefit greatly from a training program that develops skills, improves performance and builds recovery from repeated, high intensity effort. Developing a rhythm for training and competition that focuses on intensity, recovery and rest is a proven recipe for success.

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All along the way in your athletic experience you will have those days when very little seems to go as planned. No worries, it happens to EVERYBODY. Every race is a learning opportunity and when things go poorly it helps to have a process by which you can sift through the details in search of clues that will help you prepare better and improve your performance the next time out.

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Professionalcycling.info is a strong advocate of endurance strength training over the traditional heavy lifting programs used by most cyclists. An off-season plan that includes an endurance lifting program and circuit training produces dramatic results for many of our riders every season by building maximal aerobic capacity and muscular endurance.

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This primer outlines the general tactics any cyclist can use to perform better in a race. Whether you race on the road, off-road, or the track this guide provides fundamental knowledge.

Always be aware
Many riders are not aware of their surroundings. You must be comfortable riding with and around others and aware of where other riders are in relationship to yourself. If you are uncomfortable riding in the group then you will not be as effective in carrying out race tactics. Remember, your actions will affect the riders around you.

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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.

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Your training has prepared you mentally and physically for competition and gives you confidence on race day. The next step is to have consistent race day routine that will help you avoid distractions and keep you focused at the race venue. I have seen riders show up at races missing important equipment or their favorite pre race nutritional snack and have it really mess up their day. Who needs the distraction when it can be avoided?

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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.

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The seasons are changing signaling the end of another year of competition. Hopefully you have taken a little away from training to refresh your mind and body for the important work ahead in the off-season. The next phase of training will involve strength training and other specific cross training activities to begin preparing for next season. While events are still fresh in your mind it’s a good time to look back on the season and decide what you need to focus on for the next year.

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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.

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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.

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