Race-specific training
If you have decided that you are going to train for a particular cycling race, be it a triathlon or otherwise, you will want to begin to tailor your workouts to the race. Try to include more sessions of approximately the same distance that you will be racing, and if you can get your hands on information about what the course is like, find a similar course to train on. It is particularly important to take note of altitude at this point. If you are going to be racing at a considerably different altitude than you are used to, you will definitely want to factor this into your training. The higher up you go, the harder it will be on your muscles (due to decreased oxygen available to the body).

Proper nutrition
As with any workout, you must factor proper nutrition in with your training. On longer-duration, moderately paced sessions, you will be able to predominately use fat for fuel, so it is not entirely necessary to be eating a high-carbohydrate meal before. That said, if you are cycling for one or more hours at a time, you will likely find that your performance will be better if you do eat some carbohydrates, either before the session or partway through, in order to give your muscles their preferred source of fuel (the body burns carbs more easily than fat).

If you are performing a sprinting session, however, be aware that your body can only use carbohydrates during this type of activity due to the nature of the energy system, and, therefore, it is essential that you include carbohydrates in a pre-workout meal.

Finally, you must take hydration into account, because even a slight amount of dehydration can cause you to feel fatigued and become dizzy, with a drastic impact on how effectively your muscles function. On longer bike rides, be sure to bring a water bottle filled with water or an electrolyte-balancing solution that will replenish your water stores as well as your potassium and sodium levels (for those who sweat a great deal during their workouts, an electrolyte solution is preferable).

Roll with it
If you are looking for a new challenge to take on this summer, give cycling a try. There are many health benefits, and it is a great way to push your body past any plateaus you may be experiencing. Just ensure that you approach your training in a smart way in order to reap the greatest rewards from the time you dedicate to your sessions.

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