Are you passionate about cycling and dream of becoming a professional racer? Have you prepared anything for this journey? Maybe you still have many questions about the right way to exercise. Do not worry! Apply the 5 daily habits below, and you will become a true professional racer.
Go to bed early
Sleep is an important factor to help riders recover
Do you know why professional racers often go to bed early? They do this so their bodies have plenty of time to rest and recover. It is important that they ensure 7-8 hours of sleep every night to sleep deeply enough. This time helps the body relax and is an extremely important "miracle drug" not only for people in general but also especially for racers. When sleeping, the body will secrete hormones to help the recovery process happen faster. Getting enough sleep helps reduce stress, fatigue and ensures exercise performance in the next workout.
How to maintain deep sleep to regain spirit and strength like racers?, please note the following points:
- Maintain a consistent schedule: Go to bed at the same time every night (for example, if you go to bed at 10 p.m., keep to that schedule every night). This consistency is key to improving cycling performance. If you want to become a professional cyclist, consistency is important.
- Reduce daily caffeine intake: Limit caffeine consumption so it doesn't affect your sleep.
- Turn off computers and devices before bed: Keep the bedroom quiet and free of blue light from electronics.
- Avoid sleeping immediately after eating: This helps the body digest food better and does not cause discomfort when lying down.
Set goals and stay focused
High concentration and setting specific goals are two indispensable elements for any professional racer. To achieve success in any sport, especially cycling, you need to have a clear plan and stay focused.
Professional racers need to practice hard
Highly concentrate
When practicing, always pay attention to each movement and each pedal stroke. Don't let your mind be distracted by external factors. Intense concentration will help you improve your cycling technique and performance significantly. Some suggestions to maintain high concentration during practice:
- Create an ideal workout space: Choose a quiet place with few distractions to practice. If possible, exercise outdoors to get some fresh air and enjoy nature.
- Use music: Some people find that music helps them focus more. Choose your favorite music that matches your workout rhythm.
- Practice mindfulness: Practicing meditation or mindfulness techniques can help you maintain focus and alertness throughout your session.
Set Appropriate Goals
Setting specific and clear goals will help you have direction and motivation to strive. Goals can be short-term or long-term, but it is important that they are specific, measurable, achievable, realistic and time-bound (SMART).
- Short-term goals: Set daily or weekly goals to gradually improve your skills and fitness. For example, today you might aim to ride your bike for 30 minutes without stopping, or increase your average speed slightly from the previous session.
- Long-term goals: Set larger goals, like participating in a specific race, completing a long distance in a set time, or achieving a certain level of performance over a longer period of time .
Planning and Tracking Progress
Plan each workout in detail and track your progress day by day. Recording your practice process will help you see your progress and make timely adjustments when necessary. Use workout tracking apps or a workout diary to record your metrics and how you feel after each workout session.
By maintaining intense focus and setting specific goals, you will be able to increase your performance and progress quickly on your path to becoming a professional racer.
Supplement adequate nutrition and hydration for the body
Proper diet is an indispensable factor for professional racers. To maintain maximum health and performance, each of your meals needs to be balanced with essential nutrients such as carbohydrates, protein and fat.
Supplement adequate nutrition after exercise
Carbohydrates: This is the main source of energy provided to the body during activity. You should increase your intake of foods rich in carbohydrates such as vegetables and nuts to maintain energy throughout your training sessions.
Protein and Fat: Protein and fat also need to be provided, but should not exceed 25% of the total required calories. Limit your intake of foods high in fat so that nutrients can be absorbed effectively.
Water: Equally important, the body needs enough water to maintain muscle and joint flexibility, which helps maintain a stable body temperature. Drink at least 2 liters of water every day and prepare before each workout session by drinking about 500 ml of water so that your body has enough energy and water needed for activity.
By paying attention to your nutrition and daily water intake, you will help your body recover quickly and maintain optimal health, thereby improving your performance and achieving success in your sport. my favorite.
Focus on the Big Goal, Avoid the Small Details
Professional racers always aim for big goals without being distracted by small details. Even though they manage metrics like heart rate and calories during their workouts, they never let these details take away from their focus on their big goal.
Regular Maintenance and Care of Vehicle Parts
Maintain your bicycle regularly
The obvious difference between a professional racer and a regular cyclist is the care of the bike. Most professional racers always maintain their cars regularly and keep the car's parts clean. This helps the bike run smoother and makes them pedal faster in every race.
To ride faster and maintain optimal performance, take your bike to a specialized shop to have the parts periodically checked and cleaned by a technician. This helps prevent dirt and sand from sticking to the thread, thereby significantly improving your performance during exercise.
Besides, you should also equip a compact bike repair kit on long-distance cycling trips. Check it out right here: bicycle tool kit
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