The Tour de France is one of the most prestigious and challenging cycling competitions in the world. It requires meticulous and rigorous preparation for its mountain stages, time trials and long distances. Professional cyclists follow a strict regimen that encompasses physical training, nutrition, recovery and mental strategies. In this article, we will explore how cyclists prepare for the Tour de France and how Recovery Plus products can play a crucial role in their success.
Intense physical training
- Endurance training
The Tour de France covers more than 3,000 kilometers in three weeks, which demands exceptional endurance. Cyclists train on long bike rides that simulate the stages of the tour. These training rides can last several hours and cover distances of more than 150 kilometers.
- Tip: Perform endurance training regularly to increase aerobic capacity and endurance.
- Strength training
Muscular strength is essential for tackling mountain stages. Cyclists incorporate strength training in the gym, focusing on exercises that improve leg power and muscular endurance.
- Tip: Include exercises such as squats, deadlifts and weight work to strengthen key muscles.
- High Intensity Training (HIT)
HIT helps improve anaerobic capacity and speed, crucial for time trials and final sprints. These workouts consist of high-intensity intervals followed by recovery periods.
- Tip: Perform HIT sessions on the bike, alternating between short sprints and active breaks.
Optimal nutrition
- Balanced and energetic diet
A professional cyclist’s diet is high in carbohydrates to provide the energy needed during long stages. It also includes protein for muscle recovery and healthy fats for overall body function.
- Tip: Eat a diet rich in whole grains, fruits, vegetables, lean proteins and healthy fats.
- Constant hydration
Dehydration can affect performance and recovery. Professional cyclists drink large amounts of fluids before, during and after training and racing.
- Tip: Drink at least 8 glasses of water a day and more if you are active or if it is hot.
- Get enough sleep
Quality sleep is crucial for a healthy metabolism. Lack of sleep can disrupt the hormones that regulate hunger and appetite, which can lead to weight gain.
- Tip: Maintain adequate hydration with water, isotonic drinks and recovery shakes.
Recovery strategies
Recovery is as important as training. It allows muscles to repair and strengthen, preventing injuries and improving overall performance.
- Use of Recovery Plus Pressure Therapy
Pressure therapy is a crucial tool in the recovery of professional cyclists. It helps improve circulation, reduce inflammation and relieve muscle fatigue.
- Massage and physical therapy
Regular massages help reduce muscle tension, improve circulation and speed recovery. Physical therapy is also used to treat and prevent injuries.
- Tip: Incorporate massage sessions and consult a physiotherapist for specific treatments.
- Sleep and rest
Sleep is essential for recovery. Professional cyclists ensure they get at least 8 hours of sleep per night and take naps if necessary.
- Tip: Maintain a regular sleep routine and create an environment conducive to rest.
Mental preparation
- Mindfulness and meditation
Mindfulness and meditation help reduce stress and improve mental clarity. Cyclists incorporate these practices into their daily routine to maintain calm and focus.
- Tip: Spend a few minutes each day in meditation or deep breathing exercises.
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