Cycling events are a great way to show off your skills. Dealing with one without preparation, however, can spell total disaster. The most important thing to do is to be fit. Read on to find out how to prepare for a major cycling event.
Steps
Step 1. Ingest complex carbohydrates and amino acids regularly
They help replenish your blood glucose stores and muscle glycogen levels and help you stay energized throughout your run. Without complex carbohydrates, you will find that you tire quickly and have trouble finishing your run.
Method 1 of 5: Three Months Before the Event
Step 1. Start using an electrolyte drink during your training runs
Choose one that contains sodium and complex carbohydrates (maltrin, maltodextrin, glucose polymers).
Step 2. Incorporate an energy gel into your training program
Energy gels are particularly effective at delivering regular, even energy without weighing you down.
Step 3. Increase the use of electrolyte drinks and energy gels as you increase the distance you travel
These measures together will help keep you energized and help you recover faster.
Step 4. Train with products you will use in the race to minimize the possibility of unpleasant surprises
Method 2 of 5: Two Months Before the Event
Step 1. Pay attention to physical and mental fatigue during training to understand when these occur
In those moments, an energy gel and an electrolyte drink will help stabilize your blood levels and provide you with the necessary amino acids.
Step 2. Find out how often you will need an energy gel to stay strong during the race
Take into account the intensity of the race you will have to face and the weather conditions.
Method 3 of 5: One Month Before the Event
Step 1. Take a balanced vitamin supplement to prevent nutritional deficiencies as you ramp up your workouts
Step 2. Eat balanced meals that include lots of fresh fruit, vegetables, and whole grains
Method 4 of 5: The Day Before the Event
Step 1. Do everything in moderation
Don't try new foods and eat a meal that is high in carbohydrates and moderate amounts of fat and protein.
Step 2. Check your fiber and protein intake
Foods that contain protein and fiber can weigh you down and force you to stop during the race.
Step 3. Drink plenty of fluids, but don't overdo it, as it may slow you down at the start of the race
Method 5 of 5: Race Day
Step 1. Have a not too substantial breakfast
A toast or some pasta are good choices. Allow at least two hours for digestion.
Step 2. If you choose not to have breakfast, load up with energy gels at regular intervals - one pack an hour and a half before the start of the race, and again 45 minutes before, and a third just before the start of the race
Step 3. Check your caffeine consumption
Coffee and tea are diuretics and will increase the number of stops during the race.
Step 4. Follow the routine you have established with the electrolyte gels and drinks, making minor adjustments according to your sensations
