Cycling, whether road or mountain biking, requires dedication and the right strategy to improve. Here are some essential tips to maximize your performance.

First, the consistency in training is key. Dedicate at least three to four days a week to cycling, alternating between high-intensity, endurance and active recovery sessions. Keep a log of your workouts to monitor your progress and adjust your routines according to your needs.

The muscle strengthening is essential. Incorporate exercises such as squats, leg presses and planks to improve power and stability. A strong core will give you better control and balance, especially on uneven terrain.

A correct technique and posture are essential to prevent injuries and improve efficiency. Make sure your bike is adjusted correctly: the saddle height should allow for a slight bend in the knee and the handlebars should be at a height that does not strain your back. On the road, maintain an aerodynamic posture to reduce wind resistance, and on the mountain, maintain a balanced and flexible posture.

The nutrition and hydration are vital to maintaining your energy levels. Drink water regularly and carry a bottle with you on your runs. Consume carbohydrates before and during long workouts, and protein afterwards to promote muscle recovery.

The pedaling technique is also important. Maintain a steady cadence between 70-90 RPM and use the full range of motion of your legs to maximize efficiency. Make sure cleats and pedals are adjusted properly for smooth movement.

Finally, adapt your training to the specific terrain. For road cycling, focus on speed and endurance on paved roads. In mountain biking, practice on trails and varied terrain to improve your riding skills.

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