Physical activity sometimes subjects the body to hardships which, if poorly managed, can lead to difficulties. Doctor Yves Yau enlightens us in terms of diet, recovery and condition to practice cycling this summer with complete peace of mind.
- Avoid driving at more than 30°. Prefer outings in the morning if the temperature fluctuates between 25 and 30°.
- Stay hydrated and snack regularly during long efforts. Recover by eating in the hour following the end of the effort but avoid fatty products.
If the virtues of cycling on health are well established, good exercise conditions sometimes remain opaque for amateur cyclists. Doctor Yves Yau, referent doctor of the French Cycling Federation, gives his advice.
Avoid “falling dry”
Yves Yau advises against pedaling in excessively high temperatures: “30° seems like a good limit to me.believes the doctor, also a veteran cyclist. It is better to avoid heatstroke, leaving early in the morning seems to me to be a good solution. Pedaling between 8 a.m. and 11 a.m. already allows for a good ride. If the temperature fluctuates between 25 and 30°, I also recommend riding in the morning so as not to ride in the heat..”
In addition to heat stroke, dehydration also threatens cyclists. “Hydration depends on the temperature and the intensity of the effort: it is not the same thing to ride under 25° or 15°, just like on the flat or in the mountainshe explains. Anyway, you have to drink regularly in small sips and especially before you feel thirsty!” As for children, this sports doctor suggests hydrating them every 15 minutes or so. To help them, he offers to make them a drink for them: 1/3 of grape or apple juice diluted in 2/3 of water.
In the same way, Yves Yau assures us that it is preferable to eat regularly if the bike ride lasts more than 1h30. “It will be necessary to provide a snack to rechargehe explains. Avoid fat, take cereal bars or fruit. For my part, I take gingerbread with a banana.” He assures us that in this specific case, it is necessary to eat in small quantities and avoid overeating at once or leaving with a too full stomach after a hearty lunch.
Manage effort
To limit water or carbohydrate deficiencies, you have to know how to manage your efforts well. “You have to remain modest even if it means doing less than you think you can do” he assures. Thus, the mountain is not recommended for beginners. Doctor Yves Yau reminds us that children barely need a few minutes to warm up, while those in their thirties have to spare the first 15 minutes. Once you become a senior, it takes 45 minutes. If the effort is immediately intense, the cyclist still runs the risk of burning all his carbohydrate reserves “who will not return immediately” he warns.
To improve, no other secrets than regularity in the effort: “The ideal is to go out every 2 days rather than once every 15 days when you will tire yourself excessivelyhe says. For me, an outing corresponds to a walk between 1 and 3 hours.” To avoid straining his body too much, the doctor advises against accompanying cyclists who are too fast, otherwise this can push the beginner to force himself too much to hang on to the groups.
Finally after the effort, comfort. Yves Yau recommends taking a shower and then eating within an hour: “The carbohydrates are reformed within an hour of the end of the effort. So the sooner we do it, the more we recharge our stock”, he explains. Once again fat is to be avoided. He recommends a sandwich, starches (pasta or rice) or a pastry.
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