Very good topic. This is the most overlooked aspect of riding!
For the Pro riders, they have personal trainers and nutritionists. They have pre-planned regiments for fitness and diet. It would be great to have someone push you and tell you what to eat all the time during training and competition. However, the reality for us poor folk is quite different. It is quite clear that the best thing you can do is ride! But riding cost lots of money, and most riders can't afford the up keep of their machines for practice, training, and racing! Apart from riding all the time, there are numerous options for conditioning and maintaining your fitness level.
-Hydration, as TwoSmoke commented on earlier. Hydration is the most important aspect of any activity. Staying Hydrated allows your body to do many things. It helps your body regulate its temperature, whether you are hot or cold. It also aids in joint lubrication. Drinking 8-12 ounces of water in the morning when you first wake up helps do all of these things and boost metabolism. You should be drinking at least 64 ounces of water per day. Of course this all depends on your level of activity, hydrate according to your exertion level. Sports drinks such as Gatorade and Powerade are high in elctrolytes, but the down side to them is the high amount of sugar put in theses drinks. Mixing them 50/50 or less with more water is acceptable, but unless you are working out for 1-2 hours or more at a high exertion level water is all your body needs.
-Nutrition, With a well balanced diet, your body will get plenty of electrolytes(mostly from sodium), natural sugars(not refined/ processed), protein, fat, and carbohydrates.
-Pre-Hab(warm-up) There are several misconceptions when it comes to this topic. First is stretching, there are many different ways to stretch, some are good and some can be damaging.
"Types of stretching: Static, Active, Dynamic, PNF & Functional Stretching"
Static Stretching
As the name suggests, static stretching involves holding a muscle at the stretched position for 20 -30 seconds. No additional benefit has been shown to extend the stretch for more than 30 seconds.
Static stretching is best done after your workouts. It has shown to decrease strength and power if done immediately before weight training. The stretch is held when you feel a nice stretch ( or slight discomfort) until you feel the muscle relaxing.
Active Stretching
Active stretching involves stretching the muscle actively. In other words, you are holding the stretched position with the opposing muscle group. You muscles are playing an active role in holding the stretch position.
Dynamic Stretching
Dynamic stretching is similar to active stretching. However, in dynamic stretching you don?t hold the stretch. You are always moving or dynamic. Dynamic stretching is not the best for improving flexibility. But it is good way to warm up for your sport and has shown to improve performance.
PNF Stretching
Propioreceptive Neuromuscular Facilitation (PNF) is said to use receptors to improve the neuromuscular (related to nerves & muscles) response of the body. The flexibility gained can be maintained by doing PNF stretches of minimum one repetition for at least 2 times a week. There are different ways to do PNF: Contract relax, Contract-Hold relax and so on.
Usually, PNF is performed with the help of a partner. But you can do it on your own with a towel for resistance. Atleast if you get hurt, you have only yourself to blame.
PNF yields greatest gains and is the fastest way known to improve the range of motion or flexibility.Recent studies have shown that there is nothing neural or propiorecptive about PNF and is due to an increase in stretch or pain tolerance. So forget the term ?PNF?.
Functional Stretching
Functional Stretching is something which came out recently. Most of the strength coaches now lean towards functional stretching to improve flexibility in their athletes. Athletes mainly use free weights and not much machines because of the theory of specificity. The theory says that strength, coordination, speed, & balance is highly specific to the movement.
Based on the same theory, if you want the newly gained ROM to show up in your movements (or have the strength and coordination), the stretching should be functional or specific. Since most movements are ground based (or standing), it makes a lot of sense to do lower body stretches standing on your feet.
* Use static or PNF stretching if the muscle is really tight. Better to avoid static stretching before your workouts. Functional stretching is a better option to PNF & static, atleast theoretically.
* Use dynamic stretching as warm up rather than static stretching.
* Maintain the arch in your back and keep the non-stretched leg straight and toes pointed upright.
* Always remember to breathe while streching. Stretching shouldn?t be painful.
I'll post more later, but do some research for warm up routines and find what works for you!
