- Carbohydrates are your best friends – Yes! We need carbohydrates when cycling. Believe it or not, they help you perform better in sports. Now don’t get crazy. Stay away from processed, refined, and artificially sweet foods; they’ll make you slow and sleepy. Try foods like oats, sweet potatoes, beetroot, oranges, wheat bread, quinoa. Don’t get too full; if you’re going to have a heavy meal before riding, make sure you wait at least an hour. Good carbs can prevent fatigue and boost your energy; this is why we love fresh bananas. The less ripe they are, the better. Bananas are a great snack during bike rides.
2. Good Hydration – Make sure to be hydrated enough before cycling. The hotter the weather, the more hydration you need. Among the best drinks for hydration are water, coconut water, watermelon juice (a piece of melon also works). Adding about a teaspoon of sea salt to water and lemon is also a great way to stay hydrated; it acts as an electrolyte drink. Too much caffeine (coffee/ soda), tea, and alcohol will make you dehydrated.
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3. Breathing Technique- Deep breathe through your nose and inhale through your mouth as you pedal. Breathing through your mouth will make you feel tired faster. If you do yoga breathing techniques, it will improve your bike rides.
4. Shifting Gears- High gears are for descending, and low are for climbing. The higher it is, the more difficult it’s for you to pedal. If you feel like you’re riding your bike and not improving your speed, it probably means you’re always using low gears. They also make you feel tired faster because you’re spinning and not gaining strength. Practice using higher gear during your rides. It will make your legs more powerful, and you’ll improve your cycling speed.
5. Train your Core- Cycling is more than leg power. Your core needs to be strong so, your backache and other sorts of pain are less to nothing. Yoga, different types of planks and, ab crunches, and sit-ups are easy exercises that you can do at home a few times a week to get your core stronger
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