The 10 Essential Strength Training Exercises for Cyclists

As a cyclist, you know that you need to focus on both endurance and strength training to increase your performance. While endurance training is key for improving your cycling ability and overall fitness, strength or weight training is also essential – especially if you want to improve your power-to-weight ratio and ride harder and faster for longer periods of time. In addition to improving your cycling performance, strength training can also help protect you from injuries. So, if you’re looking to take your cycling game up a notch, make sure you add these ten essential strength training for cyclists exercises into your routine!

female powerlifter squat barbell for competition powerlifting

1. Squats: squats are an excellent exercise for strengthening the lower body specifically your quads, hamstrings, and glutes – all of which are critical muscles for proper cycling leg strength. To do a squat, stand with your feet shoulder width apart, then slowly lower yourself down until your thighs are parallel to the ground. This is your starting position. Be sure to keep your back straight and your core engaged throughout the entire movement.

2. Lunges: lunges are another great exercise for targeting the quads, hamstrings, and glutes increasing the power of your pedal stroke. To do a lateral lunge, stand with one foot in front of the other, then slowly lower yourself down until both knees are at 90 degrees. Make sure to keep your back straight and engage core muscles as you lunge.

3. Deadlift: deadlifts are an excellent exercise for strengthening your hamstrings, glutes, and back muscles. To do a deadlift, lift a barbell or weighted object off the ground by thrusting your hips forward then squeezing your glutes to stand up straight. Slowly lower the weight down again by hinging at the hip while keeping your core engaged.

4. Crunches: crunches are probably the most well-known abs exercise out there, but their benefits go way beyond core strength (which will improve your cycling performance). To do a crunch, lie face-up on the floor with your legs bent or straight and pull your ribcage down toward your waist.

5. Shoulder Press: shoulder presses are an excellent exercise for strengthening your shoulders and triceps – both of which are important muscles for cycling. To do a shoulder press, hold a barbell or weighted object over your head with your arms extended and palms facing forward. Lower it to the back of your neck, then push it up again. To help you get the most out of this exercise, be sure to engage your core throughout.

6. Dip: dips are another great upper body exercise for strengthening your triceps and shoulders, among other muscles. To do a dip, place your hands behind you on a bench or chair that’s about hip height with your fingers pointing forward. Then, lower yourself down until your elbows are 90 degrees or parallel to the ground before pressing back up again.

7. Romanian Deadlift: Romanian deadlifts are an excellent exercise for strengthening your hamstrings and glutes – both of which are important muscles for cycling. To do a Romanian deadlift, hold a barbell or weighted object in front of you with your arms straight and hands placed shoulder-width apart. Slowly bend your knees, bringing the weight down towards the ground as you keep your back straight and core tight. Make sure only to go as low as possible while maintaining proper form – there’s no need to overdo it.

8. Pull-ups: pull-ups are an excellent exercise for strengthening the muscles of the upper body, your back, biceps, and core muscles – all of which play a crucial role in cycling. To do a pull-up, hold onto the bar with an overhand grip that’s just beyond shoulder-width apart and hang from it so that your arms are fully extended. Then, pull yourself toward the bar until your chin is over it before lowering back down again.

9. Tricep Extensions: tricep extensions are an exercise that hits all three heads of your triceps (similar to how push-ups give you great results for strengthening your whole chest). To do a tricep extension, grab a dumbbell with one hand and rest the weight on your knee. Then, bend your elbow at 90 degrees in front of you so that it forms a right angle before straightening it out again.

10. Push-ups: push-ups are another classic exercise that builds strength throughout your chest for cycling – not just in your pectorals. To do a push-up, place your hands on the ground slightly wider than shoulder-width apart and extend your legs so that you’re supporting yourself with just your toes. Then, lower your chest until it almost touches the ground before pushing back up again – engage your core throughout to avoid arching your back.

Breaking a sweat and working hard is great, but you can’t neglect your strength training regimen. The ten exercises listed in this post are the perfect place to start for any cyclist looking to improve their performance by building muscle and coordination and their entire body. If you want an individualized strength training for cyclists plan that includes these specific exercises, we’re here for you! Drop us a line at [email protected] or chat with one of our coaches on Facebook Messenger today about setting up your own personalized cycling workout routine based on what muscles need strengthening most (and which ones might be holding back other areas).

Which is better to race? The Masters category or my USA cycling category?

Cycling is a great sport that engages people of all ages. There are many categories in which cyclists can compete, and it can be difficult to decide which one is best for you. In this blog post, I will compare the Masters category with my USA cycling category and help you decide which one is right for you.

When it comes to competitive cycling, there are a few different categories and classes that you may be eligible to compete in. If your are over 30 years old, you can race in your age group class, masters categories, or you can race your category. In this blog post, we will compare the decision to race in the Masters class to the USA cycling category and help you decide which one is better for you!

The Question

The other night, sitting around after a camp group ride, I asked the question that I get each year from many of my newer racers. Should I race my category or Masters’ races? The answer, like most things when it comes to bike racing, is complicated.

What are USA Cycling Categories?

According to USA Cycling, road racers compete in five categories of racing, whereas mountain bikers only have three. Cat 1 represents the most competitive amateur, whereas Novice is the lowest of the categories. Elite is short for those who are currently on one of the USA Cycling recognized Domestic Elite Teams.

Points are needed to advance from one category to the next, and they’re gained by the rider. These points are given out based on your finishing position as well as how many riders were in the race.

However, the USAC upgrade points criteria are standardized, and it may be more difficult to accumulate in a specific location owing to a few reasons. The competitiveness of the racing, the number of available races, and the number of racers have a far larger influence on a rider’s ability to upgrade categories than we give them credit for.

The Urban Legend

There’s an urban legend that can help decide which race to join for a new cyclist. Category 5, now Novice, cannot race with Masters racers. According to USA Cycling, the Novice Category can race with other categories and it is up to the event organizer on how they create their schedule. A race director can include all categories in a Masters event if he or she so wishes. Each region is slightly different. In the Mid-Atlantic, generally in a road race, Masters races exclude Novice/Cat 5. However, in Florida, I have seen Masters (1/2/3/4/5) races. Also, it is worth mentioning, that at Masters Nationals Road in 2021, Men 35-54 were restricted to men’s road categories 1-3. Men’s 55+ open to all men’s road categories 1-4 and Novice. Women’s racing 35-44 was restricted to categories 1-3 and 45+ open to all women’s road categories 1-4 and Novice.

What was the question?

Now the group sitting around the campfire was primarily older masters racers who had climbed the category ladder from Citizen, back in the day, changed to Category 5 and now Novice, to category 1 with a few who made it to the elite level, having been on a Domestic Elite Team. I pretty much knew their answer but it was a fun conversation.

The common answer?

Masters category or age group racing is the difference between being pack fodder in the Cat 1/2 races or competing for the podium. When masters racing is done correctly, it allows for safe, fast, and exciting racing for people who have families, mortgages, or jobs that prevent them from training and competing in elite category races. They can compete with their peers in the same age group on 10-15 hours each week of training and have fun racing.

This is not to suggest that the Master’s race is simply a slower or safer one; in fact, the experience is quite different than that of the higher category races. While the average pace is slower, attacks are just as intense but they are fewer thus giving more time to recuperate for an aging body.

Elite and higher category racing is very different. You must be willing to take risks and be capable of getting yourself out of tricky situations. The races are often decided in just a few laps when there is very little recuperation time.

Yeah, that is the CAT 1/2s but how about us 3s?

This brings us to the Category 3 and 4 races. There are numerous Masters that started racing late in life or came from other disciplines that did not make it to the category 1/2 levels. They can select between the Masters races or the 3/4 races. Many of them, especially criterium racers, will decide they want to do an eight corner high-speed tactical race along with their category peers for the pure thrill and challenge.

Novice Category? Category 5 cyclist vs masters

For the new racer that just started their racing journey, things are a little different. Back when the beginner category was Category 5, you have to toe the line for ten races to gain race experience before you could upgrade to the next category. Looking at the May 2021 creation of the Novice Category, replacing Category 5, the rule still applies to the new racers. However, Novice Category racers may find the Masters race much harder than racing against their novice peers. A comment that I have heard before is that I will race masters because it is easier. Once again, this comes down to the location and the competition in the race. I remember doing a masters race at the Tour of Somersville. By the time they called up previous national and world champions, then current champions, I found myself on the fourth row of the race, seeing rainbows and stars and stripes on a dozen riders in front of me. Yes, the race was shorter, but it was fast and smooth. If there was a space open, no reason to take it it was a bad spot to be in, all the good spots were filled with tacticians far beyond my capabilities.

Okay, but what should I race coach?

Should Category 4 and Novice race Masters category or their category? Well, it depends on the athlete’s goals for the year. If their goal is to upgrade to the next higher category, then yes. If their goal is to race at Masters Nationals Men’s 34-54, then they will have to be a Category 3, so yes. If it is their first race? Absolutely no. Outside of that, it would depend on where is the race venue, the depth of fields, possible teammates, and a variety of other reasons. It could even be the time of day in which the race starts. Unlike Category 1/2 whose races may be the showcase event, the 4/Novice Master might find their race starting at nine in the morning. Some find that time great and works well into their schedule, others find it much too early and would rather race later in the day. Again, lots of considers for the question.

The Master’s category is a great way to race if you are looking for a more relaxed and tactical experience but still at a very high level of competition. If you are an experienced cyclist and are looking for a challenge, to try and beat up on the kiddos, the USA cycling category may be better for you. Keep in mind that both of these categories have their benefits and drawbacks – it is up to you to decide which one is better for you!

In a nutshell, the article argues that there are benefits to racing in both the Master’s category and USA cycling category for a road race – it all depends on what the racer’s goals are. For those looking to upgrade to a higher category, racing is your category racing is a must. However, for those who are seasoned and looking for great competition but not the time nor desire to put in those 20 hour weeks, Masters racing is the way to go.

What is active recovery and why does it matter?

As a cyclist, you are likely familiar with the importance of rest and recovery. But what about active recovery? What is it, and why do cyclists need it? In this post, we’ll answer those questions and more, so you can make the most of your active recovery day. Stay tuned!

Active recovery vs. passive recovery

Recovery is one of the essential components of any training plan, and all goal-oriented cyclists should prioritize it. A targeted recovery method, planned rest, and increased attention to your hours of sleep (recommended greater than eight hours) and nutrition can all help you recover faster.

There is no such thing as a superior type of recovery. Active and passive recovery both have their uses and advantages. It’s all about knowing when to use each one.

Many cyclists believe that taking days off from riding leads to faster improvement. This is not necessarily true for endurance athletes. The body can’t tell if you are active or not active on days you are not sweating, so it’s recommended to implement a proper recovery strategy. Active recovery refers to engaging in low-intensity activities; passive recovery is simply a rest from all activities.

There are a few differences between active and passive recovery (rest days): Active recovery allows cyclists to stay active without putting additional stress on the body; helps them maintain their fitness level and prevents the loss of muscle mass; and for cyclists, many times, is more effective than passive.

Cyclists who are active between a race or a training session may benefit from the post-activity recovery. It helps cyclists maintain their fitness level and prevents muscle soreness and loss. When you take time off from cycling, your body starts to break down muscle tissue. This is because your body no longer has to work as hard to meet the demands of cycling, and it begins to use muscle tissue for energy.

Cyclists can continue to be active without putting additional strain on the body by doing a little bit of light activity. This type of recovery is often recommended for endurance athletes because it helps the body recover without taking time off from riding. There are many different methods that cyclists can use, and we will discuss them later.

The benefits of active recovery and the recovery process

Active recovery can benefit cyclists, especially those who need to stay active but prevent further damage. It allows cyclists to maintain their fitness level and avoid losing muscle mass. It can also relieve stress and fatigue levels, promote mental health, improve deep sleep quality, reduce the risk of illness due to overtraining syndrome or burnout syndrome, improve cycling-specific endurance, reduce the time it takes to recover, and improve recovery between each intense training session.

Cyclists should perform active recovery because it enhances blood flow throughout the muscles and encourages metabolic waste products removal through sweat production. It could also speed up muscle repair by increasing muscle temperature earlier than stationary rest would allow. While taking a day off means no activity whatsoever, active recovery offers riders an opportunity to still get active. Even light recovery workouts can benefit riders because they return oxygenated blood to the muscles, allowing them to recover more quickly than they would through stationary rest alone.

How to do active recovery, more than just a recovery ride

Active recovery includes low-intensity activities such as relaxed riding, a recovery spin in a small gear, a recovery ride with no sprint efforts, and recovery intervals. Cyclists should also cross-train or do an easy pedal to engage in active recovery. These activities can be done any day of the week to promote recovery and improve fitness levels, power output, and cycling-specific endurance. This can help you with improved performance when it comes time for hard training sessions.

The active recovery process is different from a rest day because it still allows cyclists to maintain their endurance levels. Cyclists can improve by performing low-intensity recovery rides or cross-training activities at a heart rate of 130 beats per minute (bpm) or below, or their recovery range. You can calculate a simple heart rate recovery zone range by taking 220 minus the cyclist’s age, then multiplying that number by 60 percent to 85 percent.

Active recovery activities, including:

When you walk, keep it at a leisurely or moderate, or pace

Jogging at a light pace
Hiking an easy or moderate trail
Road biking at an easy pace (recovery ride)
Yoga, flexibility, or mobility exercises
Tissue manipulation, including using a foam roller and getting a sports massage, or self-massage
Other muscle recovery modalities, such as compression therapy using compression tights or recovery legs

Preparation is essential for an active recovery ride. Active recovery exercises, such as active recovery drills, can deplete glycogen stores if you don’t make sure you’ve fully refueled after exercise. This can help you avoid hypoglycemia. Also, You should perform active recovery drills at the lowest effort possible not to exacerbate fatigue. Active recovery riding should be avoided if you are too tired to do so, and it should be avoided until your muscles have fully recovered.

Recovery Nutrition

There are many things cyclists can do to optimize their recovery, such as drinking plenty of fluids, eating a balanced diet, getting enough quality sleep, and engaging in active recovery. Nutrition is an important component of a cyclist’s recovery, and they should take the necessary nutrients to aid in fast recuperation.

Muscles need protein to repair and rebuild after a hard workout. Protein can be found in meat, eggs, dairy products, legumes, nuts, and seeds. Carbohydrates are also important for muscle recovery because they help restore energy stores depleted during exercise. Carbohydrates can be found in grains, fruits, vegetables, and sweeteners. Cyclists should aim to eat about 1 gram of carbohydrate per kilogram.

What to Do on Your Rest Day, the answer is not recovery rides

In the end, it’s entirely up to you what you do on your recovery days. Some people enjoy having a plan; others prefer to go with the flow. It is usually a good idea to be flexible with your rest days. If you decide to go for a recovery ride but wake up feeling exhausted, sore, or weak on the morning of, switch plans and take a complete rest day. A rest day is always intended to increase your energy levels, not decrease them.

Active recovery is a vital part of training plans. It helps cyclists maintain their fitness level by preventing further damage to muscles between workouts, relieves stress and fatigue levels, promotes mental health, improves sleep quality due to reduced overtraining syndrome or burnout syndrome risk, and can help prevent injury from overexertion with improved circulation. Integrating this into your cycling routine could be what you need to stay on top of your game! If you’d like more information about how active recovery strategies work for athletes in general- not just cyclists- contact us at [email protected] today! We would love to talk about our services with you.

There are a few tips you can use to make active recovery more successful:

– Stay active at low-intensity levels.

– Make sure you are well hydrated.

– Don’t push yourself too hard.

– Listen to your body and take breaks when needed.

– Have fun!

An Essential Mindset for Athletic Success: a Neutral Mindset

I want to start with three stories about a few fellow cyclists. First, there was a race in Tucker County, West Virginia, called the Tour of Tucker County. It was a brutal climbing race, but many of us would make the trek from Washington DC, about three hours, for the race. On race day, a teammate kept calling; the traffic out of DC was crawling. Even at a slightly faster speed than the speed limit, he was going to get there with seconds left. The athlete rolled in the parking lot, grabbed the bike, and had his number pinned when the neutral start rolled out. If I remember correctly, he even had to catch the neutral start. The rider went on to win the race, no warm-up, stressful drive, and almost missed the start.

The second story doesn’t have quite the same ending. Not a teammate, but I saw a racer running around the parking lot minutes before a race looking for a GU packet. Now this race was a criterium and only lasted about forty-five minutes; nutrition, at this point, isn’t a factor. Well, this guy was panicked; GU pack or not, he wasn’t a podium contender. However, he was there to race. He finally found some GU, slammed it, and rolled to the line, almost too late. About a third way through the race we saw him pedaling back over to his team tent, screaming and whining about another rider that took his line in a corner, causing him to “almost wreck.” The amount of cursing and swearing the continued would make a sailor blush. His race and day were ruined.

The third story has a little better ending. My wife’s teammate came rolling into the parking lot only to realize that after an hour and a half drive, she had left her cycling bag at home, meaning she had a bike and a cooler, nothing more. After a few minutes of finding extra shoes that would fit, she rolled to the line using another teammate’s spare kit, finding pedals that would match the shoes she found. I don’t remember if she won or lost that race, but knowing her Palmares, I bet she was in the top three. The difference between the three athletes is what we are going to discover.

A neutral mindset is common among some of the world’s elite athletes since they must concentrate on what is occurring before them rather than anything that may happen in the outside world. When an athlete is operating in the zone, they have a clear mind, which is critical for any athlete.

Why is it essential to have a neutral mindset?

Having a neutral mindset means staying calm for long periods, not falling prey to emotions or external factors. You can use this state of mind in anything you do, whether it be sales, working out, playing sports, socializing with friends- the list goes on. You can have a neutral mindset at all times, but it takes training to do so, so let’s get started!

Let me start by noting that, even though my phrase mindset is similar to Carol Dweck’s, it differs in meaning. My use of the term mindset corresponds with something outside of a fixed or growth mindset and can also assist athletes in reaching their competitive goals.

When I talk about mindset, I mean what is going on in your head just before you begin a competition, right when you get ready to toe the line, or during the event when an oh-shit situation unfolds. What happens in your mind during that oh-shit period sets the stage for whether you perform to the best of your ability.

A neutral mindset, as described by Trevor Moawad at Moawad Consulting Group, a renowned mental conditioning coach, is a high-performance approach that emphasizes judgment-free thinking, especially under pressure. Neutral thinking rejects all attempts of illusion or overt self-delusion, which are frequently used in other motivational systems to build their foundations. You know the ones,” just do it,” “be positive,” “yes I can,” and on and on…

A Neutral mindset athlete at work

External and internal preconceptions are both eliminated in a neutral mindset. Things aren’t good or bad; they happen, and you must deal with them as best you can. So many times, I’ve spoken with athletes after races as part of their post-race analysis, and they’re focused on what someone else did to cause them to quit momentarily, effectively ending their race. There is nothing wrong with being aware of competition—it just shouldn’t impact how you continue to race.

If they had had a neutral mindset, they could have assessed the situation as neither good nor bad and quickly developed a strategy to overcome the problem.

Their assessment should have gone something like this. When things are tough, don’t ask yourself, “How am I feeling?” Feelings might not be reliable indicators of the best approach to address a problem. Instead, you should inquire: “What should I do next?” Then take action — because the only thing you have control over is your next move.

According to Moawad, the worst thing the athlete could do is give too much significance to the past. At this point, the past is unchangeable, and it should not occupy the athlete’s thoughts. Unfortunately, our attention can only be focused on one of the two: the past or present. The past will cause the athlete to take a break for a moment, but the present will compel them to decide and move on.

So how do I achieve neutral thinking?

Fortunately, Moawad also provides practical suggestions for achieving neutral thinking. He suggests developing an action plan of behavior for various situations. It takes whatever it takes, in his opinion.

Neutral thinking means accepting that when something good or bad happens, it happens. You’re not going to waste time lamenting about what you can’t change or don’t like. Instead of wasting your time on things you can’t control, accept them for what they are and move on.
Positive thinking may be a problem. The last thing you want to do is risk destroying your best mindset. Keeping in neutral, as Moawad advises athletes, means that their actions rather than their feelings will decide what happens next because if something goes wrong, it can potentially destroy their good mood.
There is no evidence to suggest that negative thinking can help you achieve your goals. If you can cut out the thoughts that negatively influence your mind, you will focus more effectively.
Words should be used appropriately. Moawad thinks that language is the means and that when you vocalize negative ideas, they become ten times more potent than if you think of them alone. But we recognize that it is sometimes necessary to let go of those ideas to prevent carrying them around for the rest of your life. If you’re feeling down, the following tips might help you get through it. Avoiding destructive self-talk and adopting a more objective attitude can assist you in avoiding unpleasant emotions.
The most important thing is simplicity. Make simple points using stories, frameworks, and narratives. Your mind will be able to achieve more if you minimize negative thoughts.

A neutral mindset cannot be acquired simply for an athletic event. It must first be cultivated for life, and then it spills over into athlete performance. But the first step toward a non-critical viewpoint is to stop forming a negative mindset about oneself! And, of course, about others. And about the elements around us — the jackass that cut you off on I-95, the horrible road conditions, the person who ran you over with their shopping cart at the store, the rider that took your line in the chicane on lap 12 of a 30 lap criterium.

It’s also critical to avoid saying such statements out loud. There’s a rational explanation for it: when you declare something aloud, it begins to take shape as a self-fulfilling prophecy. You will most likely fail if you persuade yourself that you cannot do something.

Converting a neutral mindset to success

There is value to positive thinking and a positive mindset. These traits will help you continue to move toward your goals. But don’t get caught up in making it the primary focus. Confusing slogans for action instead of motivation can set up unrealistic situations. In the end, every case must be dealt with in its own way and at its own time.

Neutral thinking is not allowing emotion to guide our thoughts and actions, such as after a win or loss. The best mindset for athletes is a neutral one that will enable them to move forward without allowing negative or positive emotions to take over and control their thoughts and actions.

Give up your prejudices, preconceptions, and fears. There is no need to hold on to them since they are largely detrimental to your success. The next time you find yourself fixated on the past, stop for a second and ask: “What can I do now?” And there you have it; you’ve arrived at a neutral mindset, the key to your athletic (and life’s) success.

Five habits that will help you become a better endurance athlete

This article will teach you habits that can help you reach your peak performance.

Endurance athletes need to maintain a balanced diet, introduce protein-rich meals, and increase types of training. People who wish to become endurance athletes have little time during their days of work or studies, so nutrition is often overlooked. They must ensure that they are fueling their bodies correctly to improve their performance levels. Reaching peak nutrition should be an essential consideration especially during an endurance training session. Food is necessary for muscle growth, repair, and maintenance throughout the body, all crucial components of endurance events.

Habit #1: Eat a balanced diet as part of your endurance athlete nutrition

Get a balanced diet to fuel your aerobic exercise

One of the most important habits you can have is to maintain a balanced diet. A balanced diet should consist of vegetables, fruits, whole grains, and lean proteins. A balanced diet also means consuming the right types and amounts of food. You should also include lean protein in their diets, such as chicken or fish. Fatty acids are also a necessity and are gained through eating a balanced diet that includes healthy fats, such as avocado and olive oil. It should not contain too much sugar or salt. Skipping meals or eating unhealthy foods can sabotage training goals and optimal performance.

Habit #2: Introduce protein-rich meals into your sports nutrition plan for endurance athletes

Endurance athletes can find it difficult to incorporate enough protein into their diets due to time constraints or lack of energy in their food choices. Protein-rich foods can help endurance cyclists with recovery after exercise as well as provide nutrients needed during long periods with minimal eating (such as long endurance races), especially for ultra-endurance athletes. Protein intake comes from different sources such as meat, eggs, and some vegetables. Find the protein-rich foods that you enjoy eating the most and base your diet around them. It is also important to get your essential amino acids which are not produced by the body and must be obtained through diet. They are crucial for repairing muscle tissue and promoting muscle growth. Some good sources include meat, dairy products, eggs, fish, and legumes.

Adequate protein intake

How much protein should I eat? The amount of protein you need varies. For endurance cyclists, endurance runners or swimmers, the most important amino acid is the branched-chain amino acids (BCAAs) sometimes eaten as supplements before intense physical activity to hasten recovery. Endurance cyclists might consume up to six grams of protein per kilogram of body weight.

When it comes to nutrition for endurance athletes, one of the most important things to keep in mind is increasing the types of training you do. This will help your body become stronger and better able to handle long periods of intense endurance training. There are many different types of training that you can do to improve your endurance.

Habit #3: Incorporate other types of training into your endurance training

Leg Day is the best day

In order to become a better athlete, you need to incorporate other types of training into your endurance training plan. This will help your body become stronger and better able to handle long periods of physical activity. There are many different types of training that you can do to improve your endurance. Some good options include strength training, High-Intensity Interval Training (HIIT) workouts, and endurance-specific workouts. You can also mix up your routine by doing interval training, which involves alternating between high-intensity exercise and low-intensity exercises. Strength training or resistance exercise is a vital component of any endurance athlete’s routine, as it helps build muscle mass and improve overall athletic performance.

Habit #4: Drink water to stay hydrated and maintain electrolyte balance

Determine your daily need per kilogram of body weight

Water is essential for sustaining life, and it’s also crucial for an athlete’s nutrition plan. When exercising, your body loses fluids through sweat and other bodily functions. Failure to replace those fluids will lead to dehydration. Dehydration can lead to decreased performance, or even worse, heatstroke. To prevent this from happening, make sure you drink fluids before, during, and after a workout. Drink a couple of bottles of water each day and follow the nutritional suggestions. For most endurance athletes it is recommended that you take in about 50 ml (1.7 fl. oz.) per kilogram body weight throughout the day. The nutrition plan should include a combination of water and electrolyte beverage or sports drink. The benefit of electrolytes is that they can help maintain their fluid balance during training sessions, particularly when this involves endurance training in hot conditions or prolonged exercise.

Habit #5: Get enough sleep to recover from endurance exercise and gain muscle strength/endurance

Muscle fatigue or just sleepy?

Getting enough sleep is important in many ways. One of the most notable benefits of getting enough sleep is gaining muscle strength and endurance. Sleep also helps your body recover from workouts, reduce cortisol levels, and improve overall endurance performance. It’s recommended to strive for eight hours of sleep each night for optimal athletic performance. There are many athletes who don’t get enough sleep. If you’re one of them, try to add an extra hour on weekdays and on weekends for a total of nine hours each night. This small change can make a huge difference in your performance. An app like Rise can help determine how much sleep you are actually getting. The app will also track your night-time movement and provide a detailed analysis of your sleep quality. Another great product is the Oura ring. It’s a wearable device that tracks your sleep, activity, and recovery. It can help you see how your habits are affecting your sleep and endurance performance.

Bonus Habit: Prepare for your event with proper nutrition habits

Endurance athletes must not wait until the last minute to prepare for an event. In other words, you must set up an endurance nutritional routine before the big day comes. Nourishment begins even before the race with proper hydration (about four days before). Proper endurance event nutrition starts the night before by eating anything that will give you good energy production without feeling too heavy or bloated on race day. It’s best to avoid high-fat foods and eat more carbohydrates/proteins. You should consider eating unprocessed foods, whole grains, fruits, vegetables, nuts, legumes, beans or seeds. Eating lean proteins like eggs or fish is also a good endurance nutrition habit. During endurance events, it’s important that endurance athletes take in electrolytes through sports drinks or chews. Hydration will depend on the length of the endurance event; endurance athletes should drink when they’re thirsty rather than force themselves to drink according to a rigid schedule. However, during long endurance events (3+ hours) you may want to start hydrating before the race begins with beverages containing electrolytes – this could help delay fatigue during your endurance event.

Wrapping it up

In endurance sports, performance is often determined by endurance and strength. Your body composition and body weight play an enormous role in predicting your optimal performance during endurance exercise.

If endurance athletes want to improve endurance performance and strength, they should make sure their nutrition habits are up to par. They should drink fluids before, during, and after a workout; for optimum hydration during endurance training sessions.

In this article, we’ve covered 5 nutrition habits that will help you become the best possible! If these sound like something you want to put into action immediately or if you have any other questions please don’t hesitate to contact us so we can provide further assistance.

Disclaimer, of course

All nutrition advice should be followed through nutritionists to maintain healthy eating habits. With a balanced diet, athletes will have more stamina to train and have an advantage over those who do not eat nutritiously. Endurance athletes must reach their peak nutrition to stay competitive during races.

nutrition