Cycling is a discipline that requires not only physical skills, but also rigorous mental and strategic preparation. Improving performance is the same goal that all cyclists (and athletes) have, whether they are professionals or amateurs. In this article we will discuss several ways to optimise your work on the bike. By applying these tips, cyclists can maximise their potential and reach their goals more effectively.
Performance in competitive events is crucial for anyone aspiring to improve their time and position in a race. Good performance is not only reflected in results, but also in the ability to handle high-pressure situations, maintain endurance and overcome obstacles. Knowing how to keep the different aspects in check makes the difference between an average cyclist and an elite rider.
Physical preparation is essential
Physical preparation is the foundation on which good cycling performance is built. It includes cardiovascular, strength and flexibility training.
Cardiovascular training
It is essential to boost endurance and lung capacity. High intensity interval training (HIIT) is particularly effective. These consist of short periods of very intense exercise followed by periods of rest or light exercise. This type of training improves the efficiency of the heart and lungs, allowing cyclists to maintain a constant effort for longer.
Strength training
This type of training should not be underestimated in cycling. Strengthening the muscles, especially those of the legs and core, helps to increase power and stability on the bike. Exercises such as squats, deadlifts and lunges are essential. In addition, weight training can prevent injury by strengthening joints and improving muscle balance.
Flexibility and mobility
These are essential for optimal cycling posture and injury prevention. Yoga and dynamic stretching can be very beneficial. Maintaining good flexibility allows the cyclist to adopt aerodynamic positions without compromising comfort or the health of the back and knees.
The mind is the other half of training
Mental preparation is as important as physical preparation. A cyclist who can remain calm and focused under pressure has a significant advantage over his competitors.
Visualisation and concentration
It is a powerful technique in which the cyclist imagines completing the race successfully. This not only improves confidence, but also prepares the brain for situations that are likely to arise during the race. Practising concentration, on the other hand, helps to maintain focus on goals and manage distractions during competition.
Stress and anxiety management
It’s not just for cycling performance. If you learn to control these emotions in sport, it’s a first step to applying them to your everyday life. Techniques such as meditation and deep breathing help you to lower your stress levels, stay calmer and be in peak condition for the race. In addition, establishing pre-race routines and staying positive are effective strategies to reduce stress.
Career strategies
Race strategies include pre-planning, positioning during the race and pace management.
Career planning
Studying the course, identifying critical points and establishing a plan of action is a great help, especially if it is the first time you have ridden the conditions there. Knowing the climbs, descents and areas where you can overtake other cyclists allows you to develop an effective strategy.
Positioning of the competition
Being well positioned is crucial, especially in group races. Staying in a good position in the peloton can save energy by reducing wind resistance. In addition, being well positioned allows you to respond quickly to the movements of other riders.
Pace management
Knowing how to control your efforts is essential to avoid premature exhaustion. It is important to find a sustainable pace that allows you to conserve energy for the crucial moments of the race. Using power and heart rate measuring devices helps to keep a steady pace that will allow you to leave your rivals behind.
Breathing techniques
Controlling the air through breathing is key to the adequate and constant supply of oxygen to the muscles. Diaphragmatic breathing, which consists of breathing deeply from the abdomen rather than the chest, can give an added bonus in terms of performance. Practising these techniques during training allows cyclists to maintain efficient breathing even at times of high intensity.
Good nutrition is essential
Proper nutrition and supplementation can make a big difference to performance.
Balanced diet
A balanced diet including carbohydrates, protein and healthy fats is essential. Carbohydrates provide quick energy, while protein is important for muscle recovery. Healthy fats, on the other hand, help maintain energy for prolonged periods.
Hydration
Drinking enough water helps to maintain performance and prevent muscle cramps. It is important to drink fluids before, during and after the race. Isotonic drinks can be useful to replenish electrolytes lost during exercise.
Recommended supplements
Caffeine, for example, increases alertness and endurance. Amino acid and protein supplements are useful for muscle recovery. It is important to consult with a health professional before starting any supplementation regimen.
Recovery: the invisible training
Recovery and rest are essential components of any training programme.
Importance of sleep
Sleep is essential for recovery. During sleep, the body repairs damaged tissues and produces hormones essential for muscle growth. Make sure you get at least 7-9 hours of sleep per night if you want to ensure good performance.
Recovery techniques
In addition to sleep, there are other recovery techniques that are beneficial. Sports massage, compression therapy and ice baths are popular methods. These techniques help reduce inflammation and speed up muscle recovery, allowing cyclists to train more frequently and effectively.
In order to get all the concepts clear and internalised so that you don’t fail on the day of the key race, you can repeat them on your cycling simulator. The competitiveness offered by cycling simulators such as BKOOL can help you with some of these psychological and visualisation aspects.
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