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Watch
what you eat! |
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If
two identical twins (with the same competitive nature) train exactly
the same and one eats the proper carbohydrate/protein/fat mix and uses
performance drinks while riding and a recovery drink after training
-who do you think will be faster? Read the training books about nutrition
for endurance athletes and see what works for you.
I notice a big difference in energy level using Endurox R4. I also use
GU during longer rides or races. However, some of the fastest racers use
no supplements and drink only water. There are all kinds of great products
out there. If you find that they help you, add them to your training regiment.
Shop around for the best prices as these supplements can be quite expensive.
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Warm
Up!
Protect
yourself from injury. Before any hard efforts make sure to warm
up for at least 15 minutes. The older you are the more necessary
it is to warm up. When doing intervals try to warm up by gradually
building the intensity. Try not to go all out on the first one.
Also, be careful when you stand up for the first time or go out
of the saddle paying attention to any muscles, tendons etc. that
you are stressing. |
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Cool
Down!
After
a hard effort it is important to cool down by spinning at a higher
cadence with little resistance for 15 to 20 minutes. This should
help you recover faster. The harder the effort the more important
this is. I don't know what the physiological details are but I
know that if I'm susceptible to cramping after a hard effort -
cooling down definitely helps alleviate the problem. |
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Stretching
I
used to think that stretching before training was a good idea.
I have since read that stretching afterward is more important.
You could pull a muscle or tendon etc. by stretching without being
warmed up! I warm up by spinning easily for at least 15 minutes
prior to any hard efforts. After training I always stretch. This
takes me about 15 to 20 minutes. Consider picking up a copy of
Stretching by Bob Anderson, it's an excellent book. |
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