The basis to improve your cycling performance is obviously in training. Without training, you simply do not improve, but sometimes there is too much or too little training or simply the wrong way. The training of a cyclist looks like this: Once you start cycling, or as soon as you start cycling again after a rest, it is important to build a base. First This basis consists of making a lot of miles at a leisurely pace. During these miles are capillaries (blood vessels) and mitochondria (energy factories) created and developed, and your fat and carbohydrate burning trained. This is important to do this before you start the hard workouts.
During this period you have to occasionally (once every two weeks) going hard to get, for example, 5×20 sec hard with a few minutes break at slow pace. Your heart rate up But you have to feel. No acid After this period you some workouts slowly replaced by harder workouts more come close race intensity. So in the beginning of the training turn a lot of volume and is slightly less (but average at higher intensity) as the competition season (peak) is approaching. As the race season approaches use your matches to get in shape.
Common mistakes of beginners that they always drive the same intensity and wrong. Too loud for a quiet workout and too slow for a hard workout. It is important to make some of the intensity of the training should be clear for each training.
Another important point is progression in training. At any given time progression stops at a particular training load. Therefore there must be from year to year, a certain structure in the training seat. The main thing in this case is to do a little more. Every year Simply you do everything a little more volume. So make sure that you continue to improve year after year level.
Another aspect of training is strength training. Many professional cyclists do strength training (see the legs of sprinters like Andre Greipel) and core stability training (core stability). They do this in addition to having more power to any power to remove differences in the legs from the body to the pedals to proceed. Shipments of power efficient It also prevents injuries thereby. It is also important force for sprints, demmarages and the climbing of course.
Having much force is obviously of little use if you can not get to the pedals. A particular strength is therefore doing hill prints. In these sprints 10×5 seconds go full. You can also do sprints on the flat, but then you would have to switch in between. It is best therefore to accelerate. Pace with quite a bump, approaching overpass and then by pulling in the same gear or even try.
One aspect of cycling hard to train is climbing. Want to learn to climb better. Many Dutch cyclists This is of course difficult to practice on flat roads. But do you want to try anyway, then turn with a heavy resistance against the wind. In this way, you have to keep constant pressure on the pedals in order not to slow down. Climb just like. You’ve just got another seat (position) than on a climb. The best way to learn climbing course remains simply by doing it. A weekend in the Ardennes France or a week with some friends bike does wonders for your climbing abilities.
As mentioned, without training no improvement. But if you do not recover from a workout you can not improve. Recovery from training is (mainly) influenced by two factors: diet and rest.
During training you burn a lot of calories, both carbohydrates and fats. These fats have to be. Really not completed Your body is always there enough reserve. However, your carbohydrate supply is inexhaustible. During a training session, this stock (stored in your muscles and liver) getting smaller. At one point the stock is empty, that is when you experience the so-called hunger knock. This must be avoided. During and after a workout you would do well to take. Enough carbohydrates in Your muscles can then recover quickly and you feel better at the next workout. The well-known banana is perhaps the best koolhydraatbom for athletes. Furthermore, you obviously gelletjes and sports drinks, but that’s what pricey. Besides carbohydrates you use too damp. Make sure you drink plenty of fluids before, during and after exercise. Even if you do not sweat you lose anyway extra moisture from your breath.
In addition to food is an important factor in restoring peace. Without peace you can not recover from workouts. The rest is the best night’s sleep, while you sleep your body can do repair work undisturbed, during the day more difficult. If you stick to the basic requirements for improvement (training, nutrition and rest) you will probably book a good progression.