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The cyclist’s habits change depending on the level he aspires to.

Published

1 week ago

June 28, 2024

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The cyclist’s habits change depending on the level he aspires to.

Professional cycling is a highly demanding sport, both physically and mentally, that requires meticulous preparation in several aspects. That is why stars depend not only on their skills and endurance, but also on a series of habits, a specific diet and rigorous training that optimize their performance. Below, we will tell you some fundamental elements that elite cyclists must consider in order to reach their maximum potential.

Some habits that make a difference for the cyclist

In the same way that online casinos offer 10 euros free no deposit bonuses to attract new players and thus maximize the chances of winning, professional cyclists should also take advantage of every opportunity to do so. In this context, rest is crucial. By doing so, the body repairs damaged tissues, strengthens muscles, and also recharges energy. It is advisable to sleep between 8 and 10 hours a day, in addition to incorporating short naps of between 20 to 30 minutes during the day.

Another aspect to consider is hydration: it is key to maintaining performance and health. During physical activity, a large amount of fluid is lost through sweat, so it is recommended to drink at least 2 liters of water a day, and increase this amount during and after intense workouts. For high-level athletes, isotonic drinks can be useful to replace lost electrolytes. Even so, it should be said that they must constantly monitor their physical condition. This includes regular performance testing, medical checkups and body composition analysis.

The collection of all this data allows training and diet to be adjusted according to the needs of each individual and, consequently, overtraining is avoided.

What should an elite athlete take into account in their diet?

A balanced diet is essential to ensure that cyclists get the energy they need to train and compete. Some of the essential foods are as follows.

Carbohydrates are positioned as the main source of energy for cyclists, so for a balanced diet, they should make up approximately 60-70% of the daily caloric intake. Options such as pasta, rice, fruits and vegetables are an excellent choice.

Proteins: they are essential for muscle repair and growth and their intake should be around 15-20% of daily calories. Good sources of protein include lean meat, fish, eggs and legumes.
Although in smaller amounts, fats are also necessary for a balanced diet: they should represent around 20-25% of what you eat per day. Avocado and nuts can be your best allies.
Micronutrients and supplements

In addition to the macronutrients mentioned in the previous section, micronutrients such as vitamins and minerals also play a crucial role in health and performance. Iron, calcium and magnesium are especially important for athletes. In some cases, these can be used to cover all nutritional needs, but remember that they should always be taken under the supervision of a medical professional. READ FULL STORY HERE>>>CLICK HERE TO CONTINUE READING>>>

Pre and post training nutrition

Correct nutrition before and after training is essential to both maximize performance and recovery.

In the pre-workout, it is recommended to consume a meal rich in carbohydrates and low in fat approximately 2-3 hours beforehand. This can include a plate of pasta with vegetables or a turkey sandwich on whole wheat bread.
After exercise, it is vital to replenish glycogen stores and provide the body with the nutrients necessary for recovery. This is why a combination of carbohydrates and protein within 30 minutes of finishing is ideal. A banana smoothie or a bowl of rice with chicken are good options.

Different types of effective training

The foundation of training for elite cyclists is endurance. Long-duration training sessions at a steady pace improve aerobic capacity and cardiovascular efficiency, so they can range from 2/3 hour rides to longer 5/6 hour outings. Remember that it is important to maintain a moderate intensity to build a solid endurance base.

On the other hand, interval training serves to improve speed and power. They consist of periods of maximum effort, followed by recovery periods. For example, you can include 5 repetitions of 5 minutes at high intensity with 2 minutes of recovery between each one. This type helps improve anaerobic capacity and lactate resistance. Likewise, muscle strengthening is crucial to improving performance and preventing injuries, so strength training sessions should be included two to three times a week, focusing on exercises for the legs, heart and upper body. of the body. Squats, deadlifts, planks and push-ups are highly recommended.

Finally, it is worth mentioning active recovery. This involves doing low-intensity activities to help muscle recovery without overloading the body. In this context, cycling at a very gentle pace, doing yoga or some type of stretching are good practices that help improve flexibility and reduce muscle stiffness.

2024-06-25 12:13:13
#cyclists #habits #change #depending #level #aspires

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SPORTS

LeBron James Set to Make History with Third Olympic Appearance

Published

13 mins ago

July 7, 2024

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He competed in his first Olympics at age 19. He returned twice in his 20s. Now, just months shy of his 40th birthday, he’s about to get another taste.

LeBron James has nothing left to prove. If he lines up with the Americans once again, it’s simply because he wants to.

James is set to become the first U.S. men’s basketball player to compete in the Olympics in three decades.

The United States camp is in motion in Nevada, the starting point where they are ultimately looking for a fifth gold medal in a row.

“I’m still playing at a high level,” said James, who has two gold medals and a bronze to his name. “I still enjoy playing basketball and I have a great relationship with Team USA. It was important for me to join the guys this summer.”

James can notably reconnect with two of his former coaches, Erik Spoelstra and Tyronn Lue. He won an NBA title with each of them at the helm.

“It’s amazing how intense he is in practice,” U.S. coach Steve Kerr said. “I asked Ty and ‘Spo’ if that’s normal, and they said he’s like that every drill, every day.” READ FULL STORY HERE>>>CLICK HERE TO CONTINUE READING>>>

James won bronze in 2004 in Athens and also in 2006 at the World Championship (now the World Cup) in Japan.

Since then, the Americans have always won gold when he has donned their jersey, with a record of 36-0.

“Our only goal is to win gold,” James said.

The Americans will face Canada in a pre-season match on Wednesday.

2024-07-07 14:22:00
#Basketball #LeBron #James #motivated #eve #fourth #appearance #Olympic #Games

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SPORTS

Pont-Saint-Esprit Town Hall Organizes Paralympic Games Day for Students

Published

22 mins ago

July 7, 2024

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As part of its “Land of Games Paris 2024” label, the Community and Sports Life office of the Pont-Saint-Esprit town hall organized a day around the Paralympic Games last Monday at Clos Bon-Aure.

Thus, all the CM1 and CM2 pupils in the town, i.e. 250 children, were able to practice Paralympic sports thanks to the equipment provided by the Gard handisport committee: goalball, judo and long race with guide for visually impaired people, wheelchair basketball and sprint for motor impaired people. They were also able to talk with the Spiripontain motorcycle rider Matthieu Lefebvre, who himself has a disability.

The idea of this day, a few weeks before the Olympic and Paralympic Games, was to raise awareness among students about disabilities. READ FULL STORY HERE>>>CLICK HERE TO CONTINUE READING>>>

2024-07-07 17:06:13
#PONTSAINTESPRIT #day #discover #Paralympic #Games

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SPORTS

Wimbledon Round of 16 Recap: Alcaraz Advancing and Sinner Dominating in Men’s Singles

Published

31 mins ago

July 7, 2024

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Wimbledon: Round of 16 men – Alcaraz only struggles briefly against Humbert – Sinner marches on – Sport – SRF Skip to content

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Carlos Alcaraz (ATP 3) has to take a detour against Ugo Humbert (ATP 16), but is in the quarterfinals after a 6:3, 6:4, 1:6, 7:5.
Jannik Sinner (ATP 1) leaves Ben Shelton (ATP 14) no chance.
On the outdoor courts at Wimbledon, some matches have to be interrupted again due to the rain.

Playful and with fast legs: Carlos Alcaraz thrilled the crowd on Centre Court when he reached the quarter-finals at Wimbledon – but then found himself in danger at times. The 21-year-old defending champion was the more complete professional in the almost three-hour duel with the aggressive Frenchman Ugo Humbert and won 6:3, 6:4, 1:6, 7:5.

A loss of tension in the third set cost Alcaraz an even quicker win, but Humbert then played well and sensed his chance of a surprise. After that, however, the Spaniard improved again and made it to the quarter-finals. There he will face Tommy Paul (USA) or Roberto Bautista Agut (ESP).

The world number one Jannik Sinner stopped the winning streak of American tennis pro Ben Shelton at Wimbledon. The 22-year-old Italian won in the round of 16 with 6:2, 6:4, 7:6 (11:9). In the fight for a place in the round of the best four, Sinner will face former US Open winner Daniil Medvedev from Russia or Bulgarian Grigor Dimitrov.

Livestream on srf.ch/sport, 07.07.2024, 14:30 ; sam/agencies

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2024-07-07 15:43:00
#Wimbledon #Men #Alcaraz #struggles #briefly #Humbert #Sinner #marches #Sport

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