If you have a passion for cycling, you know that it can wear down your body over time. Achy backs and sore quads can start to feel like they’re par for the course. Fortunately, though, there are proven strategies to build up your reserves so you can stave off a tired body.
Keep reading to discover 5 proven ways to banish cycling fatigue!
1. Hydrate More When Cycling
Staying hydrated is key to maintaining normal functions throughout your body. It also will help you stay alert and avoid headaches. The average person should be drinking anywhere from 11.5 to 15.5 cups of water each day.
As a cyclist, you’ll shed more water through sweat. As a result, you might want to aim for a higher volume of water. Hydrate before, during, and after cycling!
2. Weight Training Can Help Offset Cycling Fatigue
While biking, jogging, and swimming can make you fitter, weight training can make you stronger. Commit to weight training a few times per week, with a day of rest in between. Focus on a blend of exercises targeting your legs, arms, and core.
Try doing squats and bicep curls in sets of 10 or 12. And add crunches to your routine to build strength in your midsection.
3. Adjust Your Diet to Avoid Cycling Energy Loss
Feeling sluggish on the trail could be due in part to your diet. Refined sugars and excess fat can weigh you down and deplete energy. The good news is that you can make healthier choices that won’t break your budget.
Ultimately, you’ll need to find the diet that works best for your body since no two bodies are the same. For some, increasing carbohydrate consumption in the days before a race can provide more energy. You’ll want to reduce fat intake at the same time.
4. Slow Down Your Pace During Long Rides
If you’re gearing up for a race, the thought of slowing down may seem counterintuitive. But it can help taxed muscles feel better. In fact, it’s wise to mix up your training routine to include slower rides, intervals, and some faster riding.
Are your legs too weak for cycling? Sometimes getting a little help from a source other than your legs can help restore energy. Visit chargebikes.com/collections/electric-bikes to see electric bike options perfect for leisurely Sunday rides or work commutes.
5. Pursue Physical Therapy to Combat Post Ride Fatigue
Still feeling sore? A physical therapist can come to the rescue.
They can massage your muscles and help soothe aches. They’ll also know the exercises that can help reduce muscle stress and cycling energy loss.
Get the Cycling Fatigue Recovery You Need
Cycling fatigue comes with the territory when you’re an avid cyclist. Relief is possible, however, if you fix your diet and commit to some new exercises. Weight training and physical therapy can provide the extra boost your body needs.
For more tips to maintain the best health, check back for new and helpful articles!
