In these final stages of the ride, your heart rate is less important and your RPE and perception of your position in the race or on the course become relative to what you have left in the tank. Remember, toward the end of the ride or race, it is OK and maybe even better to fade a bit.
Blood tests after long rides show increased immune system activation. So, again, fueling during your ride helps avoid going too deep into fatigue and stress response. A good post-ride snack soon after finishing and another meal a few hours later helps avoid too much immune response or prevents an illness that reduces the benefit you get from a long training ride and increases your recovery time.
Try to get back to a light yellow color gradually over the next 24 hours. Include plenty of high-quality carbohydrates and protein in your recovery meal, especially if you relied on simple sugars for the entire day. Peter is a cycling coach and registered kinesiologist from Ontario, Canada. He travels frequently to work with athletes at races, camps and clinics. He also races mountain bikes for Trek Canada and pursues adventure in all types of movement.
Follow peterglassford on Twitter, or check out his online and in-person coaching at www. Turn on MapMyRun desktop notifications and stay up to date on the latest running advice. Share it:. Tags cycling training tips. The food and drink will build up in your stomach and slosh around undigested, the glycogen that your muscles require to keep working will not be delivered. During a century your body will be in one position for quite some time, so things are likely to get a bit uncomfortable.
To stave off tension and keep things loose, you need to move around. Stand up on your pedals once in a while. Avoid locking your joints and make it a point to stretch now and again. You did it! You accomplished your goals and completed something most people only dream of.
Recovery can be just as important as training in helping you to avoid injury and muscle soreness. Immediately after the ride, take some time to cool down. Ride at a gentle, easy pace for 10 to 15 minutes to allow your muscles time to wind down. Opt for something rich in carbohydrates to replenish your glycogen, and protein to repair your muscles. The ideal ratio for recovery is , or 4 grams of carbohydrates to 1 gram of protein.
A good sports drink can replace lost water and electrolytes. As soon as the next day, you can go for a recovery ride. A recovery ride should be nowhere near strenuous or challenging. This might mean a popular, free, expert-created course, like the ones we offer, or working with a trainer to come up with a personalized plan. Interval training gives you the best return on your limited training time. Riders are quick to spend their hard-earned money on entry fees and carbon wheels , but might want to first consider the efficiency they could gain by having a proper bike fit.
Not only will a comfortable bike give you better power transfer on the day of the race, but it will also have you riding more in the weeks beforehand, with less pain and risk of injury. As you discover after your first spin on a fitted bike, your neck does not have to feel like you had a run-in with a blunt guillotine after a mile ride. Knowing where the climbs and headwinds are allows you to position yourself well in the group, eat in advance of hard efforts, and save some matches to burn on those last steep pitches; preparing for forecast weather with sunscreen or a rain jacket will keep you comfortable.
Instead of binging on ice cream and Alfredo sauce-covered pasta the night before a race, Sean Burke suggests sticking to easily digestible, low-bulk carbohydrates. The AIS suggests athletes aim for 10 to 12 grams of carbohydrate per kilogram of body mass or 4. But Burke says one of the most common mistakes is trying a new product, often a new energy bar or gel, during a big event.
The one caveat to the previous point is this: Go hard to get in a pack, then go easy. According to Yu, a rider will see about a percent reduction in power while riding within in a group, less while climbing.
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