Things You'll Need:
- Race type specific bicycle
- Time to train
- USA Cycling license
- Heart rate monitor
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Step 1
A time tiral bicycle is designed for speed, not maneuverabilty.You will need a USA Cycling license regardless of the type of race you are interested in. Some races allow for the purchase of a day license, but over time the cost of those will be greater than getting a yearly license. Your classification will depend on the number of races and you results. Riders with no experience are Category 5 or "Cat 5" racers. Category 1 is the highest level amateur license.
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Step 2
Training for competitive cycling is not just about having the strongest legs in the race. Being race fit is a combination of your legs (obviously), your core, your endurance, and nutrition.
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Step 3
Strengthening your core is often one of the areas cyclists don't think about. This area is the area from your shoulders to your waist. Just as with back problems, strengthening your core will help with your back's ability to stay in a more aerodynamic position. A stronger core also helps with breathing, balance on the bike and endurance.
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Step 4
The lungs and heart combine to be the system that delivers oxygen to our muscles so they can perform. Speed training or interval training are excellent ways to boost the capacity of both systems, but excessive speed training can actually hurt you through over training. The first step is to find your max heart rate. Is is achieved by taking your bike and you to your anaerobic state and capturing your heart rate. Anaerobic is where talking while exercising is impossible and your working as hard as you can to breathe while exercising. Some one with a resting heart rate of 80 to 90 beats per minute, might have a max heart rate of 170 or so. Elite athletes train a majority of their time in the 50-80% of max range. For a cyclist riding at slower than max speed for longer distances facilitates greater oxygen movement through the body and meaning that you can go faster and further as it promotes more oxygen delivery capacity to the muscles. Eventually you will go further as well as faster. Just don't burn up and over train.
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Step 5
Nutrition is fuel in the tank and involves how you fuel before, during and after your rides. Professional cyclists have extremely large amounts of calories the night before of the night of a multi-stage race. A Tour de France rider will burn around 9000 calories in a stage. That's a tremendous amount of fuel to replace. The night before a pasta rich meal with a grilled and not fried protein, like salmon or tuna is good. Hydration the day and night before is critical drinking as much as two gallons of fluids the day before is a good idea. losses in weight from dehydration can directly impact performance. The day of the race, have complex carbs and protein-oatmeal and an omelet as an example. Just prior to starting, an energy and more fluids are a good idea. On the bike, gels, energy bars, and other portable nutrition is a good idea. Make sure you take and keep plenty of fluids with you too. Never leave a feed zone empty. After the race don't forget to refill the tank as you stretch and after. Liquid drinks with carbs and a small amount of proteins are a good idea. After a short time, refuel more with fruits, vegetables, and lean protein. Then begin the process all over again if your racing the next day.
