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Endurance Cycling Strategies

Posted by on Jul 13, 2018 in Fest | Comments Off on Endurance Cycling Strategies

Endurance Cycling Strategies

Riding endurance races does not need just stamina and really good health, it also is critical to have a good strategy during the entire race. In this blog we look at the strategies you must focus on not during the race itself, but as a way to prepare for the big day.

We take for granted that you have already studied the course and have been training specifically for the event. Also, that you have developed the correct muscle groups and stored enough energy in the tank to endure the physical challenge that is coming your way. Following are other key elements that you must address to have a chance of winning.

Nutrition

Like a marathon in running, an endurance cycle race will demand the utmost from your body, it is vital therefore that you cram as many nutrients in your body as possible. An endurance racer can easily burn up seven thousand calories just in one day, plus 9 grams of carbs per kilo.

Most of the calories that you will consume while racing will be from the carbohydrates, that way energy levels can be kept consistent during the race. You will have to eat whilst you are riding so the choice of foods must be kept in mind.

Keep Hydrated

Keeping enough fluids in the body is quite difficult for an endurance rider, and it takes a bit of practice to do so. The hydration process must take place at least a couple of hours before the race, drink half a liter of fluids that are high in carbs and sodium.

Work out what you will need whilst riding the course, roughly you will consume a thousand milliliters of sodium and carbohydrate fluid every hour and this need replacing. You must stay properly hydrated so you do not suffer body fluid loss. This prevents heat exhaustion and will help to keep plasma at the correct levels.

Prepare Your Bike

Looking after yourself is not the only necessary task, you must prepare your bike as well. Your bike must be adjusted for the race and fit you perfectly. The position you take on your bike is critical for the transferal of your energy as you ride.

Fitting the bike to your body is crucial, everything should be in balance; height, weight, reach and flexibility. Most riders learn how to do this themselves but it is worth consulting a professional as a second pair of eyes can catch something you may have missed and is stopping you performing at your very best.

Recovery

Finally, you must consider the after-race and the condition of your body, having undertaken such an ordeal. If you do not make sure your body is properly hydrated and rested after training and races, you will suffer in the long term. The advice is to weigh yourself before and after a race, calculate how many pounds in weight you have lost and replace them with two cups of water per pound.

These tips will help you prepare, race and recover as you enjoy your bike endurance racing and pastime. For nutrition, hydration, and sleep it is best to get into a routine during training and races, and don’t forget an important part and that is to take sufficient breaks from all this activity.

How to Train for Criterium Bike Races

Posted by on Jul 2, 2018 in Fest | Comments Off on How to Train for Criterium Bike Races

How to Train for Criterium Bike Races

If you are not into endurance bike racing then it is a fair bet that you prefer criterium races, as a spectator sport criterium races are hard to beat as they are much shorter than endurance races and show explosive power. To train to race for criterium you must, first of all, get to a required level of fitness, then start to do race-specific types of training that is purposely designed to help you finish. (more…)

How to Prepare for Your First Cycle Race

Posted by on Jun 22, 2018 in Fest | Comments Off on How to Prepare for Your First Cycle Race

How to Prepare for Your First Cycle Race

You may have been stepping up your cycling training and lengthening your rides, but is that enough to prepare you for your first race? In some respects, it may well be, but there are other aspects of cycle races that do not just rely on stamina and how well you can ride a bike. In this blog we look at all the aspects of looking forward to your first cycle race and how to prepare for it. (more…)

Community in Sport

Posted by on Jun 12, 2018 in Bike, Fest | Comments Off on Community in Sport

Community in Sport

The modern world makes it easy for people to feel isolated, as the rise of individualism has replaced a lot of traditional community structures. This makes it difficult for people to form new friendships and to create significant support systems around them. Historically, sport has been a great way to bring people together and to create new communities. Despite the world’s recent shift in focus towards individualism, sport remains a great opportunity to unite people and forge new connections. (more…)

Cycling for Health – Part 2

Posted by on Jun 10, 2018 in Fest | Comments Off on Cycling for Health – Part 2

Cycling for Health – Part 2

In part one of the blog of how cycling is really good for your health we looked at many benefits going for a quick spin on your bike including, building muscles, better wellbeing, weight loss, and better lung health. In our second part we look at even more great ways that cycling improves your health including even your sex life! (more…)

How to Convert Your Bike

Posted by on Jun 4, 2018 in Fest | Comments Off on How to Convert Your Bike

How to Convert Your Bike

Perhaps you have just bought a new bike, or you are fed up riding in the winter rain, whatever the reason you may like to convert your outdoor bike into a stationary indoor bike and in this blog, we look at how to do it. By making an indoor static bike out of your old outdoors cycle will bring benefits: not only does it allow you to exercise indoors out of the inclement weather, you can ride the bike that you are accustomed to. (more…)

Cycling Versus Swimming in the Cardio Race

Posted by on May 30, 2018 in Fest | Comments Off on Cycling Versus Swimming in the Cardio Race

Cycling Versus Swimming in the Cardio Race

Possibly the best two forms of aerobic exercise that you can undertake are cycling and swimming, they offer excellent alternatives to those that do not like running. In this blog we look at an old age question, which is better for you: swimming or cycling? For convenience, cycling has the edge as it is really easy to just hop on your bike and pedal down the road.  You can also exercise on a bike indoors on a static machine without even going out of your house. (more…)

Cycling for Health – Part 1

Posted by on May 16, 2018 in Bike, Fest | Comments Off on Cycling for Health – Part 1

Cycling for Health – Part 1

Many people love taking to open road on two wheels to enjoy the wind whistling past their ears and spotting the great countryside rolling past. But how many people realize that they are undertaking a great healthy form of exercise by cycling? (more…)

What to Look for Buying a New Bike – Part 2

Posted by on May 9, 2018 in Bike, Fest | Comments Off on What to Look for Buying a New Bike – Part 2

What to Look for Buying a New Bike – Part 2

The second part of our cycle to find the ultimate new machine delves into how to properly test different models and how to make sure the machine is the right fit for your body. No matter which of the three types of bike you opt for (road, off-road, hybrid) don’t be talked into buying a bike that is the wrong fit for your body. (more…)

What to Look for Buying a New Bike – Part 1

Posted by on Apr 2, 2018 in Bike | Comments Off on What to Look for Buying a New Bike – Part 1

What to Look for Buying a New Bike – Part 1

Everybody remembers their first ever bike, it was probably left under the Christmas Tree and had stabilizers attached to it! (more…)