TrainingThere are various exercises that can be integrated into your training routine to improve your performance. However, learn to control the bicycle first. After that, you can take the next step and adapt your training according to your objective.
NutritionTake in carbohydrates as your main energy source, most importantly before and after training. Keep in mind that it's not just about what you eat on the day of the contest, but about what you eat during your preparation. Pay attention to your food intake on the preceding days, it can make the difference between success and failure.
SupplementationTake mineral salts to replenish those lost through sweating, and fast-acting carbohydrates to make sure you don't run out of energy while running. Caffeine will give you an extra stimulus for short-term energy bursts, and for those last few miles of your run. If you want to develop more muscle mass and recover better, go with a protein supplement. Because of its strong anti-inflammatory effects, Omega-3 can be of great value during the recovery period.
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In long-term physical effort, carbohydrates are essential as they provide energy while you exercise. A protein supplement makes it possible for the body to have this macronutrient available during training, in order to replace that which is lost while exercising.
After exercise, your priority should be to replenish what was lost. A good dose of carbs and protein is the basic formula here.
Sleep and rest are essential steps in the recovery from prolonged effort, and so is meeting your fundamental vitamin needs. The right supplements are sure to give you some extra help.