Whether you want to win a race, increase stamina when climbing hills, or improve your handling, there is a myriad of reasons as to why you want to improve your cycling performance. However, if you are a cyclist who is just beginning to get into the motions of your new sport, you may not know how to benchmark your performance for improvement. Many cyclists use cycling speed as a benchmark to see how they are improving over an extended period of time. One of the best investments for your bike is a speedometer. A speedometer will allow you to monitor your max, current, and average speeds for each bicycle ride. You would then be able to actually notice improvements, especially if you tend to bike the same paths on a regular basis. To improve cycling performance, you can:
Build leg power for sprints
Short bursts of energy with a high cadence is crucial, especially during races that involve hills. Being efficient during hills will give you a competitive edge, as this gives you the opportunity to leave your rivals in your wake. You can strengthen leg muscles by making sure that you include different types of exercises in your regimen. You can target different group muscles by using a treadmill, swimming, and including squats into your conditioning routine. You want to combine aerobic and anaerobic exercises to reinforce your leg muscles.
Include the right amount of calories
Biking is a calorie extensive exercise, and if you aren't properly fuelled, you will eventually hit a wall where bicycling will require more energy than you can exert. Consume a well-balanced diet with complex carbs. Complex carbohydrates is the go-to fuel for your body. You should consume about 1 to 2 grams of protein per pound of body weight. This will ensure that you are not using the proteins in your muscles to fuel your body. Also, it is also important to keep hydrated before, after, and during a cycling session. If you notice that your urination is a dark yellow color, then it means that you are dehydrated. Make sure that you drink water on a regular basis to ensure that your urine stays relatively clear.
Bicycle Performance Calls For Bike Maintenance and Fitting
The setup of your bike is imperative in terms of cycling performance. Even though this may seem obvious, many people underestimate the significance of having a bike that best suits their frame. If you notice that you are having consistent backache, tight neck muscles, and numb hands, then your bike may need maintenance. There are several bike fitting services that will help you select a bike frame or accessories that will complement your body. This will ensure comfort and aerodynamics.
Proper Cycling Gear
Use proper cycling performance gear to protect you from the wind and to increase visibility. Some people find padded shorts to help eliminate chafing in the saddle area. If you're a long-distance biker, you will find that the padded shorts will improve your comfort while riding. If appropriate, use cleated shoes that secure themselves onto the bike's pedal. This will ensure a streamlined power distribution from your legs to the pedals, improving cadence and power transfer.