How to ride a long distance on a bicycle: warm-up, proper diet, drinking regime

For breakfast, choose foods rich in protein and slow carbohydrates. A good solution would be oatmeal or buckwheat porridge, cottage cheese with fresh berries and fruits, omelet with fresh seasonal vegetables.

Avoid foods high in fat - they will cause a feeling of heaviness and laziness. It is advisable that breakfast be held 1.5-2 hours before the start, then the food will have time to assimilate before the beginning of active physical exertion.

How to ride a long distance on a bicycle: warm-up, proper diet, drinking regime

Photo: shutterstock. com

How to ride a long distance on a bicycle: warm-up, proper diet, drinking regime

Photo: REBOOT

Bootcamp is an hour-long interval training that can increase aerobic endurance and strength. Due to the alternation of cardio and power load, a person can not only get rid of extra pounds, but also strengthen the muscles.

Traditionally, such trainings are divided into rounds: after the first 5-7-minute round on treadmills, the trainer gives the command to move to the steps to perform strength exercises. Then again cardio, after - a new power interval and so on.

A similar training will be organized for all participants of the bike festival. Participants will be divided into two teams: the first will perform exercises on one muscle group, the second on the other, and then vice versa. Then, as in a football match, the teams will switch fields - go over to the side of the opponent. Such a training will not only warm up before a bike ride, but also recharge emotionally.

Losing only 2% of the liquid can significantly reduce your physical capabilities.

During physical activity, we lose moisture through sweat, and these reserves need to be replenished.

On hot days, sweating intensifies, therefore, a larger volume of fluid is needed. So that the blood does not thicken and is a good transport medium for oxygen, you need to drink at least a liter of water for a two-hour trip.

How to ride a long distance on a bicycle: warm-up, proper diet, drinking regime

Photo: shutterstock. com

  • Bicycle.

    Driving on it should be as comfortable as possible for you. Do not travel long distances with a new or just rented bike.

  • Clothing. It is best to purchase a specialized one, having previously specified the weather forecast for the arrival dates. Modern cycling clothing perfectly removes excess moisture from the body and makes it possible for the skin to breathe, dries quickly and retains heat, does not constrain movements and looks stylish.

  • Hitch . After completing the race, try to walk for 4-5 minutes at a steady pace until the heart rate gradually decreases (previously covered with a dry towel to avoid hypothermia).
.

Search

Related Articles