Can you only improve your form with more training? Far from it! The crucial few per cent of performance can also be teased out with very simple methods. These are the best tips for those who don't like training and are striving for peak performance:
1. swearing
Anyone who grumbles while cycling brings an average of 24 watts more on the pedals. This was the result of a British study involving 29 test subjects who trained on the roller - sometimes with, sometimes without swearing. It is unclear what processes swearing triggers in the body. "It is possible that it stimulates the nervous system. However, as we did not detect a faster heartbeat, the exact connection remains a mystery," explains study leader Dr Richard Stephens.
2. shave legs
Opinions differ when it comes to shaving your legs. One thing is indisputable: You drive faster without hair - because of better cooling. Sweat evaporates better on smooth skin and the leg muscles cool down more quickly during intense exercise. As a result, you need to drink less and can push yourself harder and for longer.
3. drink coffee
Those who suffer less can drive faster for longer. Caffeine helps with this. A study by the Universities of Kent and São Paulo had seven male cyclists complete an ergometer test until they were completely exhausted - once with caffeine and once with placebos. The result: the caffeine test group cycled on average twelve per cent longer, as she felt less stressed. Caffeine stimulates the nervous system and thus tricks the subjective feeling of stress.
4. stay cool
Well-cooled rides better - and not just in midsummer. Professionals use cold waistcoats to promote blood flow to the muscles and prevent overheating. Several studies have proven this, that cooling before exercise has a performance-enhancing effect - through a lower heart rate, improved oxygen uptake and reduced lactate formation.
5. do not swallow
During intensive training and short competitions, it is sufficient to rinse your mouth briefly every 10 to 15 minutes with a drink containing carbohydrates and then spit it all out. Via receptors in the oral mucosa stimulating stimuli into the brain and push athletes to peak performance. In the laboratory test, test subjects who also swallowed the drink were significantly slower than the "flush" test group. However, when exercising for longer than an hour, it is important to drink properly - otherwise the body will lack fluids.
Those who prefer classic training theory will find here one Plan for the training camp at home. Also a must for ambitious racing cyclists: our introduction to the favourite HIIT workouts. And after training, not the Stretching forgotten!
