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Plan your pedaling to grow as a cyclist

Plan your pedaling to grow as a cyclist

If your passion is cycling, the road especially, you will surely know Chema Arguedas. Coach, physical and scientific trainer, is the author of one of the reference books for cycling training: Plan your pedaling. Possibly, one of the people who has contributed the most to improve the performance of cyclots in Spain. We interviewed Chema Arguedas and share some of the keys to the preparation of the recreational cyclist that wants to face new challenges or simply make a leap of quality in their performance.
📺 Here you can see the interview we had with Chema Arguedas. [embed] https://youtu.be/gd2dtl0SOHS[/embed]
Plan your pedaling It is still, fifteen years after its first edition, a reference of cycling training. How did the idea come about? What do you think has been the key to your enormous success? It can be said that he opened the eyes of many people who thought he went out to train, but that he really did was go out a bike. It has helped all those cyclists who invest hours and hours to improve, but in the end they always stagnate at the same point. Plan your pedaling It is the book that I would have liked to find when I started with the practice of cycling. In fact, I was a practitioner more of cycling that came out on weekends, hit me some terrible beatings and threw me on Saturday afternoon dusty. The book provides all the ingredients you need to put order in your training. It talks about physiology in colloquial plan, which is a fundamental aspect for any improvement in performance. I tried to put order in cycling training, especially affecting the famous base, with the benefits it provides. A good base is indispensable for cyclists of any level and is what mainly lacks the amateur cyclist: cardiovascular adaptation. [IRP Posts = "8769" Name = "The importance of the basis for your next bike challenges"] What is the greatest sin What does the amateur cyclist commit when addressing his preparation? The worst are hurry. People have no patience and want shortcuts. Above, the cyclist does not want to go slowly: he wants to go in front with the group, he wants to be rested and leave several days in a row, he wants to perform in tests. Sometimes they are challenges for those who are not prepared. For example, tests in stages that are now fashionable and that require a very devcific preparation. The rush leads to a lack of cardiovascular adaptation, which requires an increase in the heart, developing capillary networks, that muscle fibers are much more efficient .... you have to educate the organism and for this you need to follow a guidelines of which not You can escape. [Captation Id = "Attachment_6993" Align = "Alignnone" Width = "744"]Cyclist woman by road bike Image: Pixabay[/caption] Let's say that the cyclist is very little efficient because the slightest effort consumes a lot of glucose. This is because it has not developed its first threshold, which is a base objective. It is something that the cyclist neglects a lot. You are not aware that, putting order, while investing in training you can get unimaginable performance. You can enjoy more about the bicycle with following guidelines at the beginning of the year.
The cyclist is very little efficient because the slightest effort consumes a lot of glucose.
And what role does nutrition occupy? How can we focus it to bummer in a march or in a race? It is very simple. Before and after the effort, you need a load of hydrates to perform and to recover what you have lost. How much quantity? Well, that is based on the cyclist's weight, estimating 8-12 grams per kilo to ingest over one day, in its different forms: bread, potato, rice, pasta, fruit ... during the effort, you have to eat A certain amount of hydrates, up to a certain amount. From there, the body does not admit it, since it is a glucose transporter that is saturated from 60 grams. As you set 80 gr, part will stay in the intestine and ferment. You have to go compete with full glycogen deposits, but keep in mind that in 60-90 minutes of intense effort you will consume them and you will have to eat, yes or yes. [IRP posts = "9127" name = "How to train the digestive system of the cyclist"] The main problem of the cyclist is that he does not have his very accustomed digestive system to eat the day of the test the carbohydrates that he should. He is simply not able to tolerate him and ends up rejecting him. You will not feel like eating, drinking, which translates into hypoglycemia and a bird or brutal performance. Normally, the recreational cyclist does not eat gels or eat bars, but the day of a march arrives and inflates, before what the digestive system rebels. Nor know the right moments in which to eat this type of food ... we do not learn. In short: While training is something more complex, adequate nutrition is based on very simple issues. Take advantage of your training, learn to eat foods such as bars or gels. To be able to be, always of the same brand as the day of the race. You will arrive much more whole and you will pay much more And how is training addressed when a cyclist is entering years? As they say, the years do not weigh; The kilos weigh. For example, my best time as a cycatourist was with 42-43 years. I have the training of people over 60 years old, and even one with 73 years. And you can't imagine what has improved. As you become older, and especially after 50, if you don't follow guidelines it costs much more to recover efforts. That is why you have to insist on applying the basic principles of training, putting more care at rest, in nutrition ... thus, the improvement will be guaranteed, regardless of the years.
If you don't follow guidelines, from 50 it costs much more to recover efforts.
The training scheduled, planning sports activity, is first of all. The opposite increases the risk of suffering all kinds of ailments: anemias, excess of muscle destruction, chronic fatigue, bad recoveries, hypertension problems ... That said: a good base of 2-3 months is the best investment you can make for your training and for your health.
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