Cycling performance can be improved through the proper combination of strategies, including a nutritious diet, adequate sleep, proper hydration, targeted training routines, and improved pedaling techniques [1]. Adaptations to the cardiovascular and musculoskeletal systems in response to exercise (and the accompanying improvements in strength and endurance) are a result of the frequency, intensity and duration of exercise, combined with the age, gender, genetics, nutrition and training history of the individual [2].
There are also physiological factors to consider, such as breathing patterns, blood sugar levels, energy input and output, power to weight ratio, and body mass index [3].
Furthermore, rest days are important for adaptations and performance benefits. Inadequate rest can lead to overtraining, exhaustion, or other health complications that can negatively affect performance.
Duc, S., Bertucci, W., & Grappe, F. (2019). Strategies for improving the pedaling technique. The Journal of sports medicine and physical fitness, 59(12), 2030–2039. https://doi.org/10.23736/S0022-4707.19.08515-3
Hughes, D. C., Ellefsen, S., & Baar, K. (2018). Adaptations to Endurance and Strength Training. Cold Spring Harbor perspectives in medicine, 8(6), a029769. https://doi.org/10.1101/cshperspect.a029769
Faria, E. W., Parker, D. L., & Faria, I. E. (2005). The science of cycling: physiology and training - part 1. Sports medicine (Auckland, N.Z.), 35(4), 285–312. https://doi.org/10.2165/00007256-200535040-00002
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