Tip 1: To increase your performance, you need to know your current level. Got no idea? Then test yourself! It’s best to do a performance test with a sports physician, sports scientist or at a trusted gym. This means you’ll know your current fitness level and you won’t end up disappointed during your next longer distance cycle tour.
Tip 2: Do you know your potential performance level? Great! Then commit to an annual goal. Pin your dream bike rides to the wall and research where your more capable self would like to cycle over the next few months.
Attention: Remain realistic and set achievable goals!
Tip 3: The magic word that will allow you to sit more comfortably in the saddle is ‘endurance training’. Building up good cycling stamina is the basis for good performance.
The great thing: Endurance training is not rocket science, especially on the bike. Just cycle over a longer distance, at a constant intensity.
Tip 4: The muscles also have to be pushed! Endurance is all very well, but you also need enough ‘juice’ in the legs. Once or twice a week, you should do weight training to properly train your leg muscles. Don’t have time for that? Have you heard of HIIT? ‘High Intensity Interval Training’ focuses on short but high-intensity training sessions.
Most importantly: 20 minutes a day is enough. There are no excuses!
Tip 5: “In rest lies power.” This saying can be taken at face value. Muscles grow during the regeneration phase. Therefore, treat your body to adequate recovery periods. For example, make time for a stretching session or fascia training on non-sport days. After your break, you’ll take on your next training session refreshed and ready to go!
Tip 6: Technology is key. Amateur cyclists ‘waste’ their strength and cannot cycle effectively. But what are they doing wrong? The applied force when stepping on the pedals should convert into metres. This happens when the correct seating and foot position are applied to the pedals. It’s best to get some helpful tips on form from a professional cyclist.
Tip 7: The right nutrition is the be all and end all! In order for you to accelerate your cycling, you need to provide your body with the right fuel. A fibre-rich diet, sufficient carbohydrates and electrolytes will provide you with energy and strength.
And the most important thing: Drink enough!