If you’re determined to transform yourself into a speed demon on two wheels, you’ve come to the right place! It’s a no-brainer that improving cycling performance to compete on a pro level requires dedication and hard work. But, we forget to consider two other factors that are equally crucial– diet and exercise selection.
For the same, we’ll be discussing the winning combination of diet, workout, and physical size of professional road race cyclist. By the end of this, you will surely change from being mediocre to something extraordinary. Sit back, relax, and keep scrolling…
Food Fuels Your Ride
Let’s kick things off with the fundamental, yet the most essential bit: nutrition. What diet is the best for me? Well, this ends today! Feel free to take a sneak peek-
1. Carbohydrates Are King:
Carbs are your best friend as a cyclist. They provide the energy you need to pedal through those long rides. However, not all carbs are good carbs.
So, try to consume complex carbs like whole grains, brown rice, and oats. They release energy steadily, keeping you fueled for the long haul.
2. Protein Power:
Protein is essential for muscle repair and growth. Include lean sources like chicken, fish, tofu, and legumes in your diet. They’ll help you recover faster and build the strength needed for those steep climbs.
3. Don’t Forget the Greens:
Vegetables and fruits should be your daily dose of vital vitamins and antioxidants. These help your body to recover from the wear and tear of intense rides. Besides, they are responsible for keeping your immune system in A-condition.
4. Hydrate, Hydrate, Hydrate:
Needless to say, staying hydrated is an absolute necessity. We can go about all day speaking on the ill effects of not providing your body with enough water.
In short, dehydration can cause serious fatigue and reduced performance. We recommend you always carry a water bottle and sip at regular intervals, especially on hot summer days.
What’s the best Diet for a Cyclist?
Now that you know how to fuel your body with the right ingredients–let’s talk about specific diets that can turn your performance knob up a notch! Have a look-
1. Mediterranean Diet:
Consider this to boost your endurance capabilities more than ever before! This diet is a balanced meal of fruits, veggies, whole grains, and healthy fats.
Moreover, the antioxidants and anti-inflammatory goodness you’re about to receive from this diet plan help reduce post-ride soreness.
2. Ketogenic Diet:
For starters, the keto diet is all about low carbs and high fats. This diet plan forces your body to burn fat for energy. Disclaimer here: it might not be everyone’s cup of tea.
Besides, you need to spare some time to your so that it can adjust to this diet before you reap the benefits out of it.
3. Plant-Based Diet:
Nothing beats this if you’re a vegan! Just make sure to include enough protein sources like beans, tofu, and nuts.
Workouts for the Win
Your diet sets the foundation, but it’s your workouts that will push your performance to new heights. Here are some effective exercises for the same-
1. Interval Training:
High-intensity interval training (HIIT) is your secret weapon. These short bursts of all-out effort followed by recovery periods improve your cardiovascular fitness and power.
2. Hill Climbs:
Want to conquer those killer climbs? Look no further than including hill repeats into your routine. Find a challenging hill and pedal up it repeatedly, focusing on your form and technique.
3. Strength Training:
Don’t neglect the gym. Stick to a decent Strength training routine that focuses on your legs, core, and upper body. Consider squats and deadlifts to be your best friends.
4. Long, Steady Rides:
As you already know, endurance is essential for long-distance cyclists. Regular long, steady rides help build your aerobic capacity and mental toughness.
5. Recovery Rides:
These gentle spins aid in muscle recovery. They’re perfect for active recovery days between intense workouts.
Why The Physical Size of A Professional Road Race Cyclist Matter?
You might have noticed that elite-level cyclists tend to be on the smaller side. They are often termed as ‘climbers.’ Let’s discuss this further-
1. Weight Matters:
In road racing, especially in the mountains, every gram counts. So, to be a pro cyclist, you need to keep a check on your body weight! This will make things easier while ascending steep inclines.
2. Power-to-Weight Ratio:
This ratio is a deciding factor on how efficiently cyclists can convert their energy into speed. As a result, smaller and leaner riders often have an advantage here.
Smaller riders carry a smaller aerodynamic profile, reducing wind resistance. This is crucial, especially in time trials and flat stages.
4. Personal Preference:
Ultimately, a rider’s physique also depends on their strengths and preferences. Some excel in flat stages, while others dominate the mountains.
Putting It All Together
Now that you’re aware of your diet, nutrition needs and workout plan, it’s time to put it to the test-.
1. Plan Your Meals:
Create a meal plan that incorporates the right balance of carbs, protein, and fats. Ensure you’re eating enough to fuel your rides and recover effectively.
2. Mix Up Your Diets:
Feel free to experiment with the diets we’ve discussed earlier! See what works best and stick to it.
3. Create a Training Schedule:
Develop a training schedule that includes a mix of interval sessions, hill climbs, strength training, and endurance rides. Keep it balanced and progressively challenging.
4. Listen to Your Body:
If your body tells you to rest, get some rest- it’s that simple!
5. Seek Professional Guidance:
Consider consulting with a sports nutritionist or coach who can tailor advice to your specific needs and goals.
Improving your cycling performance is a journey that requires dedication, patience, and hard work. So, pedal hard, eat right, train smart, and soon you’ll find yourself achieving new heights in your cycling adventures. All the best!