6 Tips To Improve Your Bike Training Performance

Keep yourself always hydrated

Keep yourself always hydrated

Maintenance of proper hydration level during hard trainings and long races in high temperatures is crucial as sweating rates of 3.5 litres per hour can occur. For this reason, during these hot stages, cyclists must attempt to drink as much as six litres in total per day.

Stretch after the warm up and after the training

There is evidence that a muscle that has been fully lengthened (stretched) before activity will contract more forcefully and improve performance.

It is important to stretch only after the muscle has been actively warmed up - either with a few minutes of exercise or in the post exercise period. There is scientific evidence that this will increase tissue elasticity and reduce the frequency of injuries directly related to the stretching itself.

Reduce the low back pain by adjusting your seat

The incidence and magnitude of back pain in cyclists can be reduced by appropriate adjustment of the angle of the seat, precisely by adjusting the seat angle so that the back is higher than the front.

Do some strangth training, but dont over do it

Strength training can improve cycling performance by increasing leg power, ability to cope with fatigue and improved upper body stability. But be careful and dont over do it, because actually, taking time out from cycling to do strength training will probably lead to a decline in cycling efficiency and skill level. The exceptions are abdominal and lower back exercises that can help prevent lower back pain which you must incorporate in your regular trainings.

Using global positioning systems (GPS) technology to enhance cycling performance

Usage of GPS information technology to investigate, monitor and refine cycling training and racing is becoming commonplace and importantly, can make your training far more efficient. It is being increasingly embraced by professional and amateur athletes of all sorts, not only cyclists.

It is no longer enough to just ride miles to produce results you need to use this information to train smarter. This not only means use of performance information during your training session but also post session assessment to see what can be done next time to make things better.

Combine GPS with the expanding connectivity of the web/sharing of data and tailor courses to get exact training distances, accurate determination of ascent/descent, race-route simulation and even share favourite routes with other riders from any place around the world.

Cool down after the training by doing some easy spinning

If you can, take 10 to 15 minutes for some easy spinning after an event or hard training ride. One study from Iowa looked at lactate levels 20 minutes post exercise in three groups - passive recovery, massage, and slow cycling on a stationary trainer. The easy pedaling group removed more lactate more quickly than massage which is often touted as the standard.

by: M Cip

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