Fit@Cyclothon!

Preparing for a Cyclothon!!

WORK THE VEHICLE

It's an exaggeration to say that you are at the mercy of your vehicle, but keeping the cycle in mint condition is a pre-requisite. From a month before the big race, you need to check for cleanliness and lubrication every 2-3 days. On racing day, make sure the saddle is adjusted, the wheel screwed on tight, and the chain lubricated.

FITNESS FIRST

Simply pedalling around town won't make you fit enough to take on a longdrawn cyclothon, especially one that passes through ups & downs. First and foremost, you need to build cardiovascular endurance. This includes long slowdistance training, pace or tempo training, interval training, circuit training and fartlek training. A four-week-long training schedule before the race is advisable. Begin with a spell of 20 minutes a day and, as you get closer to the race, take it to three hours. Till two days before the race, keep the exercise minimal and focus on strategy.

DIET CHART

About three to four hours before the competition, have a bowl of fresh fruit, bread, peanut butter. Other recommended foods are baked potatoes, energy bars, cereal with milk and yoghurt. An hour before the competition, have fresh fruit such as apples, watermelon, peaches or oranges and up to one cup of your favourite sports drink.

More on Nutrition Plan for Cyling.- Click Here

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