PREPARE FOR THE RIDE

 

Written by T-admin

June 25, 2020

ebike rider

We have been talking about how to prepare your bike for the ride, but how about you? Do you warm up before the race? Riders are often forgetting how important it is to prepare your body for the exciting, yet physically demanding rides, and sit on their bikes right away.

Warming up before any physical activity is important as it will help you to get loose, it can prevent injuries, as well as to help you heal faster in case you get in an accident. You will be more limber, stronger, and faster to react on the tracks. And this is what counts when racing. Besides that, regular warm-up exercises will increase your overall physical performance, making your rides longer and more demanding.

FOOD IS THE FUEL

Preparation for the race should start long before you arrive at the tracks. You should be mindful of what and when you eat before the race. Your diet should be diverse, consisting of carbohydrates, good fats, and protein. Keep in mind that you should not eat at least two hours before you sit on your bike since your body needs at least an hour to digest the food, causing the blood flow to be concentrated in your stomach, making you sick and possibly cousin your muscles to cramp. If you are going for an early morning ride, we suggest you eat a quality meal the night before.

KEEP YOURSELF HYDRATED

Almost 70% of your body consists of water, which makes it really important for you to drink enough water, especially when planning a long ride. Dehydration can cause your muscles to cramp up and it can make your stomach sick, and this is something you don’t want to experience while on track. It is smart for you to drink plenty of water the day before the race as well as to stay hydrated during the ride, drinking smaller amounts. Even though you don’t feel hot and sweaty, your body exhausts itself and needs more water than it normally would.

GET YOUR BLOOD PUMPING

You might say your blood pumps when you sit behind the wheel, but we suggest you get your heart racing even before. The proper warming-up routine for an enduro rider should consist of exercises that will raise your heartbeat, will help you with your joint mobility, and will activate your muscle. Ten to twenty-minute exercises before you hop on your bike should do the trick.

Warm-up by doing jumping jacks, short jogs, or push-ups will help your muscles prepare for stretching. Without good blood flow, you can damage your muscles and end your race early.

STRETCH

Now when we got you fed, hydrated, and warmed up, it’s time for a good stretch. Stretching will help your body to be less tense, which will help in the case of a fall. Start with your neck, proceed with your shoulders, arms, and forearms. Put some emphasis on the later, since it will help with a better grip. Work down to the core, stretching your abs and lower back.
Give a good stretch to your lower body. From hips all the way to the legs. Each stretching exercise should be done for a minimum of 15 seconds and then repeated. You can find great stretching exercises online or you can simply use one of the many exercise apps.

Now you`re ready to sit behind the wheel and to win the race!

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