Men and Women Are Not Created Equal
Postride Meals
Men should down a protein drink or bar (aim for 25 grams) within 30 minutes of finishing an intense session. After that, you have three to six hours to get carbs into your system.
Women have a much shorter recovery window, and your bodies are also more prone to breaking down muscle tissue during hard exercise. Eat 30 grams of protein within 30 minutes of completing a hard workout, then take in carbs within the next 90 minutes.
Strength Training
Men are born with more upper-body muscle, too much of which isn't a big asset on the bike. You can stick to mostly lower-body and core work.
Women are born with less upper-body muscle and tend to have weaker cores—both of which affect bike handling and stamina. Along with leg work, bang out full-body moves like push-ups to build and maintain lean muscle head to toe.
Hydration
Both sexes can follow the latest recommendations published in the Clinical Journal of Sport Medicine by simply drinking on the bike when thirsty.
Women should also "prehydrate" during the days just before their period, when hormones can cause blood-plasma volume to drop up to 8 percent before you turn a single pedal stroke. Before long rides, take in some salty liquids (sodium helps you absorb fluids) like chicken broth, miso soup, or a prehydration beverage like OSMO PreLoad.
RELATED: The Big Book of Cycling for Women
Flexibility
Men have tighter hamstrings, which can make it hard to get aero and still generate a lot of power. Do exercises that stretch hamstrings and strengthen the glutes (which help the hamstrings).
Women tend to be more flexible. But wider hips can make inner thighs tighter and outer glutes weaker, and reduce stability in the saddle, causing knee and hip pain. Strengthen the outer glutes and stretch the inner thighs.
You Might Also Like
