Cycling: ZONE 2 perfection

Points covered

• Nutrition before Training

• Mobility before Training

• Nutrition during Training

• Nutrition after Training

• Training Method

• Targets achieved

Nutrition before Training

• For rides shorter than 3 hours (a smaller meal an hour prior to ride is enough with carbs, minimal protein and some fats)

• For rides longer than 3 hours (aim for a more fulfilling meal hour before the ride)

• Check your weight before leaving for the ride

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Mobility before Training:

1. Factory 101 - Mobility Exercises (Thoracic Spine Extension)

2. Cat Camel Exercise for Lower Back Pain

3. Runners Lunge to Dragonfly | Corrective/Mobility Movements | PowerTech Hockey Off-Ice Training - YouTube

4. Runners Lunge- w/ Twist

5. 5 Exercises for a Strong Lower Back (NO MORE PAIN!) from 6 minute to 6:50 mark

6. Side Lying Hip Abduction

7. Standing Hip Abduction with Support

8. Stick Good Morning

Do about 5-6 reps of each 1 set is enough

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Nutrition during Training: (Hydration & Nutrition)

Key Points:

• Carbohydrates: Ensure at least 50 grams of carbs per hour

• Electrolytes: Ensure constant intake of Sodium, Calcium, Chloride, Magnesium, Potassium

• Vitamins: Naturally derived Vitamin C

Hydration

Water Aim for 500-700 ml of water per hour

Water HOW: Carry at least 3 bottles

1st bottle: Plain water

Only water with nothing added

2nd bottle: With an Isotonic Energy drink

Reference/Recommended by us:

Enerzal Energy Drink Powder Combo Of Orange & Lime 100 Gm (Pack Of 10) : Amazon.in

35 grams Enerzel per 500ml of water

3rd bottle (use a cup for better use)

Fruits smoothie with a a pinch of salt

Grind and mix different fruits (Apple, Pineapple, Berries if available, Kiwi, Orange etc.

Put a pinch of salt and use the fruits which are well tolerated by your stomach

FOOD / Nutrition

Carry some oats bars, you can also make these at home

Example: Nature Valley Crunchy Granola Bars | Whole Grain Oats & Honey, 210g (10 Bars-PACK OF 5) | Multigrain Energy Bars| No Artificial Flavours

Banana (Can be put in the smoothie and or taken separately)

OR

Any other fruit that you can easily carry (Orange, Apple etc.

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Nutrition After Training

1. Check your weight post ride, later we will also account for total fluid loss and sweat rate.

2. Fruit smoothie Post workout- approximately 8 - 8:30 am

• Oranges

• Pineapple

• Berries

• Kiwi

Combine any of these fruits in any order and you may chew them and eat them.

NOTE: ADD A SPRINKLE OF SALT ON THEM BEFORE EATING

Supplements with fruits - Omega 3 along with Vitamin D(if ride done in morning) + Vitamin B complex

ADDITION: We can add Leucine after Hard sessions

3. After having fruits have the smoothie

1. Combine this with a quick smoothie: Protein powder- 25 grams approx + 2x banana + oats + some chocolate or coca powder with actual cacao.

• Add a sprinkle of salt and some flax seeds

• Have 2 Brazilian Nuts along with the smoothie

Supplements: Probiotic for good gut health (If ride is done in morning)

Calories from smoothie- 550

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TRAINING

Key Pointer: Consistent and steady, Maintain a steady effort, don’t sprint or do beyond your target zone for the entire duration of the ride

Example:

As you can see the pace is steady, heart rate is constant throughout and does not increase power is steady

Do NOT RIDE LIKE THIS

YOUR HR ZONE: (THIS IS A ROUGH GUIDE)

• First 15 minutes warmup

• Next 15 Minutes gradually build to your target Zone

• Following ride: Maintain a steady rhythm, stay in the HR and Power Zone

Power: Power Zone would be identified by us after testing

Cadence: Any comfortable cadence (below 100 above 65)

Breathing: Mouth will remain shut, breathe only through the nose, if this is not possible contact us.

Mentality: Breathe calmly and ride in a relaxed and a easy way, do not be stressed, enjoy the ride, this will improve training adaptations

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Targets achieved (DURING RIDE NUTRITION)

1. Electrolyte balance maintained

2. Anti inflammatories & plant compounds in fruits - improved immunity

3. Vitamin C during ride from Natural sources improves recovery and boosts performance

4. Proper hydration maintained

5. Carbohydrates to improve performance and post workout recovery

6. Gut training for carb absorption

Targets achieved (Post ride nutrition)

1. Sodium replenishment + Potassium from banana + Vitamin C from Oranges and Pineapple, Bromelin in Pinapple (joint + anti inflam) + Senolytics from Berries + Vitamin E (Immune + respiratory function) from Kiwi

2. Maximum tolerable dosage of Protein has been consumed, Flax seeds to slow absorption and for prebiotic fiber.

3. Omega 3 with a meal with low fats leading to greater absorption

4. Probiotic in morning is optimal

5. Vitamin D achieved in the morning both via sunlight for additional benefits along with supplementation.

6. Cacao powder- flavnoid for better moods and anti inflammatory properties

7. Vitamin B replenished

8. Selenium requirement replenished via Brazalian nuts

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Performance comes with perfection. Ride on, stay strong