How to Improve Your Endurance
Tour De France and triathlons are some of the things that are hard to prepare for. It involves mental toughness as well as physical preparedness in order to finish the race. Nutrition, exercise and the right amount of the rest are needed in order for a cyclist to perform on his or her peak condition. If you are planning to become a pro at performing endurance races, what are the things that you can do?
Here are some times that you want to follow.
Prepare 3-4 Months Before The Event
A lot of people fail because they are not given the right amount of time needed in order to prefer for a task. It is important for the body to be able to adjust and master the form when performing bike races. Muscle memory can help lessen the amount of ATP used by the body and, therefore, make every stride on the bike easier than it was before.
Include a Proper Strength And Conditioning Program
It is important to not only train in your own bike but to include also a strength and conditioning program. A good mix of fast twitch and slow twitch muscle fibers are needed in order to outperform your opponents in a race. So what are the usual strength and conditioning workouts that you need to do? Since it is going to be an endurance race, it is important to mimic the conditions that you are going to experience all throughout the race. It is important to give emphasis on uphill parts of the race as well as those that are downhill.
These sport-specific movements can be designed by licensed strength and conditioning coaches. Pilates, plyometrics and other high intensity, long duration exercises, can help you transform your body to be capable of finishing the race.
Give your Body Enough Rest
One of the things that athletes forget to focus on is rest. It is important for the body to recuperate. With the right amount of sleep, you can perform the exercises and yield the best amount of gains. Sleeping 8 hours at night is not only a critical part of your success as a cyclist but this can also provide the right amount of muscle recovery.
The Right Fuel
If you are an athlete, it is important only to eat the right types of foods. You want to make sure that your body is provided for by the right amount of protein, carbohydrates and fats. Also, you need to have the right amount of vitamins and minerals. In reality, we may not be able to get all the things that we need with the food that is available. You may have to rely with supplementation in order to maximize your results.
Athletic performance may not be easy to do without being strategic and scientific about it. Endurance bike races have to be given as much as 3-4 months in order to get the body in the best shape possible. A multifaceted approach is needed, for a cyclist, to have the best chance of winning the race.