Features

## Focus on Climbing
Where ROUVY truly shines is in its unique climbing experience. The app takes elevation data from real-world routes and translates it into resistance changes on your trainer, offering an unparalleled climbing sensation. Some of the top climbs on ROUVY to immerse yourself in include the infamous Alpe d'Huez in the French Alps, renowned for its 21 hairpin turns, Mont Ventoux, a grueling ascent often featured in the Tour de France, and the breathtaking Stelvio Pass in the Italian Alps. 

 
![The top alternative to Zwift that you should try today_blogpost2.png](https://cdn.rouvy.com/cms/The_top_alternative_to_Zwift_that_you_should_try_today_blogpost2_94b6a78c06/The_top_alternative_to_Zwift_that_you_should_try_today_blogpost2_94b6a78c06.png)

Each of these routes offers a unique challenge and lets you experience the thrill and intensity of these famous climbs, all from the comfort of your indoor setup. ROUVY's commitment to realism ensures that every pedal stroke and change in gradient closely mirrors the real-world riding experience, making it an exceptional choice for cyclists seeking authentic climbing adventures.

While alternative indoor cycling apps do simulate climbs and descents, the experience may not be as true to real-world conditions as ROUVY's. The emphasis is often on competition, group rides, and power-ups rather than pure simulation.

## Route Diversity
ROUVY boasts an impressive diversity of routes that cater to a wide range of cycling preferences and interests. From the rolling hills of Tuscany to the epic mountain passes of the French Alps and the scenic coastal roads of California, the platform offers a global smorgasbord of options. Whether you're an avid climber, a fan of flats, or simply looking for a leisurely ride through picturesque countryside, you’ll feel at home in any scenario. Additionally, the platform continually updates its route library, adding new locations and challenges regularly, ensuring that you can always find fresh and engaging terrain to explore. This diversity of routes not only keeps the training experience engaging but also allows you to virtually tour some of the world's most breathtaking cycling destinations, making ROUVY an excellent choice for both training and adventure.

![The top alternative to Zwift that you should try today_blogpost3.png](https://cdn.rouvy.com/cms/The_top_alternative_to_Zwift_that_you_should_try_today_blogpost3_dc215cce7a/The_top_alternative_to_Zwift_that_you_should_try_today_blogpost3_dc215cce7a.png)
 

ROUVY's route diversity extends to some of the most famous stages of cycling's Grand Tours. You can embark on thrilling journeys along the same roads that the pros conquer during events like La Vuelta, the Tour de France, and the Giro. ROUVY's commitment to replicating these iconic stages with incredible accuracy allows you to not only train on them but also to relive the drama and excitement of these world-class races. This integration of Grand Tour routes adds an extra layer of authenticity and excitement to the diverse selection of routes available on the platform.


## Augmented Reality Integration
ROUVY's commitment to realism extends to its innovative Augmented Reality (AR) integration. With AR, you can superimpose 3D riders onto the real video footage, creating a seamless blend between the virtual and physical worlds. 

 
![The top alternative to Zwift that you should try today_blogpost4.png](https://cdn.rouvy.com/cms/The_top_alternative_to_Zwift_that_you_should_try_today_blogpost4_18fdaea560/The_top_alternative_to_Zwift_that_you_should_try_today_blogpost4_18fdaea560.png)

This feature not only adds an element of social interaction as you ride alongside other virtual cyclists but also provides a more immersive experience by placing your virtual avatar within the actual video environment.

## Training Modes and Workouts
ROUVY is not just about virtual exploration; it's also a powerful training tool. The platform offers a range of training modes and structured workouts designed to help you achieve your fitness goals. Whether you're targeting endurance, interval training, or improving your climbing abilities, ROUVY provides a variety of training options to suit your needs.

## Conclusion
In the world of indoor cycling platforms, ROUVY offers a unique and immersive experience that sets it apart from Zwift. Its dedication to realism, variety of real-world routes, and emphasis on riding physics combine to create an engaging and effective training environment. By faithfully replicating the feeling of outdoor riding, ROUVY enables cyclists to tackle climbs with genuine resistance changes, offering an experience that closely resembles real-world cycling challenges. Whether you're a professional cyclist training for a race or a recreational rider looking to stay fit, ROUVY's features and benefits make it a compelling choice for all indoor cycling enthusiasts.


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ROUVY: The top alternative to Zwift that you should try today

Culture

## What is Bonking?

When we bonk, our body undergoes a significant energy crisis due to a depletion of its primary fuel source, which is glucose. Bonking typically occurs when glycogen stores (the stored form of glucose) in the muscles and liver are significantly reduced or depleted, leaving the body unable to meet the energy demands of physical activity.

As a result of this glycogen depletion, several physiological changes take place in the body. The most noticeable effect is low blood sugar or hypoglycemia. With decreased glycogen availability, blood sugar levels drop, leading to symptoms such as weakness, dizziness, shakiness, and difficulty concentrating. The brain also relies on glucose for energy, and when blood sugar levels drop, cognitive functions can be affected, resulting in mental fog, difficulty concentrating, and impaired decision-making abilities.

The lack of readily available glucose also affects the muscles, leading to extreme fatigue and weakness. It becomes challenging to maintain power output and perform at the same level as before. And so, cycling performance typically declines, and endurance decreases, making it harder to maintain pace and effort during the ride.

## “Did I bonk?”
Over the years, I've heard a few conversations that started with "I was so tired, do you think it was a bonk?". Having experienced a textbook bonk myself, I can tell you one thing: when you bonk, you know it.

It’s because bonking is an incredibly unpleasant ordeal. Your muscles start to feel heavy and weak, and every pedal stroke becomes a struggle. It’s as if your legs have turned into lead, making it difficult to generate any power. Simple tasks like maintaining speed or climbing even mild inclines become incredibly daunting. Along with physical fatigue, you experience mental fog and difficulty concentrating. It’s hard to stay focused on the road ahead or make sound decisions, which can get you in real trouble.

The energy drop during a bonk can be swift and severe. One moment you might feel like you’re managing fine, and the next, it’s like all your energy has vanished. You may start to feel shaky and lightheaded. Simple actions like gripping the handlebars or reaching for water become almost impossible. 

The most telling sign that you bonked are emotional fluctuations, ranging from frustration and irritability to anxiety and desperation. It can be mentally taxing to realize you’re struggling so much with ordinary easy tasks.

Also, during a bonk, your body craves food desperately. You might find yourself suddenly daydreaming about food and only food.

So, to determine whether you bonked, think if the above description matches your experience. If it does, then I'd like to welcome you to the club. But don’t feel bad, there are many celebrities in this club.

![bonking-explained_blogpost2.jpg](https://cdn.rouvy.com/cms/bonking_explained_blogpost2_da9a0b9f5b/bonking_explained_blogpost2_da9a0b9f5b.jpg)

## Famous cases of bonking

One famous example among pro cyclists is the case of Lance Armstrong during the 2000 Tour de France. In the 17th stage of the race, Armstrong experienced a severe bonk. It happened on the slopes of the Col de Joux-Plane, a challenging mountain pass. Despite being a dominant rider and a strong contender for the overall victory, he struggled to maintain his pace and lost considerable time to his competitors. 

Another case of celebrity bonking occurred during the 2013 Giro d’Italia when race leader Vincenzo Nibali suffered a severe bonk during a mountain stage. Nibali’s exhaustion became evident as he struggled to maintain his pace, eventually losing significant time and the coveted pink jersey.

Another famous incident involved Miguel Indurain during the 1991 Tour de France. The five-time Tour champion bonked on the iconic climb of the Col du Tourmalet, losing valuable time and narrowly holding onto his overall lead. 

 
![bonking-explained_blogpost3.jpg](https://cdn.rouvy.com/cms/bonking_explained_blogpost3_3b5f5316e2/bonking_explained_blogpost3_3b5f5316e2.jpg)
 
## You need hours to fully recover from a bonk

In mild cases, where you recognize the bonk early and consume a sufficient amount of easily digestible carbohydrates, recovery may be relatively quick. In such instances, it may take anywhere from 30 minutes to an hour or so to start feeling better and regain enough energy to continue cycling at a reasonable pace.

However, in more severe cases of bonking, when you have depleted your glycogen stores completely, the recovery time may be much longer. It can take several hours for the body to fully replenish glycogen stores, especially if you fail to consume enough carbohydrates during the recovery period. In extreme situations, where the bonk has led to dehydration or other complications, recovery may take even longer, possibly extending to several days.

**It’s important to note that prevention is always better than recovery. Here are some tips.**

![bonking-explained_blogpost4.jpg](https://cdn.rouvy.com/cms/bonking_explained_blogpost4_3a3a5f6628/bonking_explained_blogpost4_3a3a5f6628.jpg)

## Tips to avoid bonking
### Proper Nutrition and Hydration

One of the primary reasons cyclists bonk is the depletion of glycogen stores in the muscles and liver, which leads to a sudden drop in energy levels. To avoid this, it's crucial to maintain proper [nutrition and hydration](https://rouvy.com/blog/cycling-supplements-that-work) throughout your ride. Consume a balanced diet rich in carbohydrates, proteins, and healthy fats leading up to your ride. During your ride, fuel your body with easily digestible carbohydrates such as energy gels, sports drinks, and energy bars. Stay hydrated by drinking fluids regularly, preferably a mix of water and electrolyte-rich beverages.

### Plan Your Pre-Ride Meal

A well-balanced pre-ride meal can provide a solid foundation of energy.. Consume a meal consisting of complex carbohydrates, lean proteins, and healthy fats around 2-3 hours before your ride. Opt for foods like whole grains, fruits, vegetables, eggs, and yogurt. Avoid heavy, greasy, or high-fiber foods that can cause digestive discomfort during your ride.

### Pace Yourself

One common mistake that leads to bonking is starting too fast and exhausting your energy early on. Instead, pace yourself by starting at a comfortable intensity and gradually building up speed and effort. Pay attention to your heart rate or perceived exertion levels and make adjustments accordingly. Maintaining a steady and sustainable pace will help conserve energy and prevent the rapid depletion of glycogen stores.

### Ride Within Your Limits

While pushing yourself is important for progress, it's equally vital to know your limits. Be realistic about your fitness level, the length of your ride, and the terrain you'll be encountering. Pushing too hard without adequate training or preparation significantly increases the chances of bonking. Gradually increase the duration and intensity of your rides to build endurance over time.

### Take Regular Breaks

During longer rides, taking short breaks can be beneficial for both physical and mental recovery. Use these breaks to refuel, rehydrate, and stretch your muscles. Listen to your body and rest when needed. Even a few minutes of rest can help recharge your energy levels and prevent exhaustion.

## Final remarks
Hopefully, I got it across that bonking isn't something you want to go through. Bonking isn't just a nuisance or a funny story to tell your buddies. Bonking stinks. It's a complete shutdown of basic functions except those you need to survive. Bonking is like getting a flu and a panic attack at the same time, where you wish it was all just a bad dream. Now that you know, remember to always eat a big meal before [longer rides](https://rouvy.com/blog/first-century-ride), and have enough [snacks to fuel your body](https://rouvy.com/blog/cycling-supplements-that-work).

#### Have fun and stay safe.


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Bonking: what it is, how it feels, and tips to never experience it

Pro cyclists are no exception. Cycling is an exhilarating sport that requires endurance, stamina, and leg power. Your focus may be on improving your aerobic capacity through [long rides](https://rouvy.com/blog/first-century-ride), but integrating strength training into your routine can make a big difference. In addition to improving performance, strength training will help you prevent injuries. 

My goal in this article is to help you understand the importance of strength training, explain its physiological benefits and some nuances, and equip you with top strength exercises you can incorporate into your daily regimen.

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## Why is Strength Training Important for Cyclists?
 
I could give you a dozen reasons why strength exercises are good for you, but here are five reasons to get you motivated:

### Increased Power

It helps you build muscle mass and recruit more muscle fibers, so you can ride more efficiently and quickly. With stronger muscles you can accelerate faster and ride faster. You'll also handle tough terrain and sprint better (1).

### Fewer Injuries

It is common for cyclists to develop muscle imbalances and overuse injuries because cycling is primarily lower body-focused. A strength training program corrects these imbalances by strengthening the entire kinetic chain, which reduces the risk of cycling-related injuries such as knee, lower back, and hip problems. In addition to improving stability, strengthening the muscles surrounding the joints helps reduce strain and absorb impact (2).

### Enhanced Endurance

By strengthening the muscles involved in cycling, you'll be able to ride faster and conquer challenging terrains with greater ease, since you can sustain a high power output for longer periods of time. It allows you to keep up a consistent pace, delay fatigue, and push your limits during long rides and races by improving your endurance (3).

### Improved Efficiency

With strength training, you improve your pedal stroke efficiency by improving your balance and stability. You are able to maintain proper posture, which allows for optimal force transfer through the pedals and minimizes energy waste. Your upper body will be more effective at channeling power to your legs if you develop a strong core and stable upper body (4).

### Bone Health

In contrast to strength training, cycling is a low-impact sport that doesn't stimulate bone growth. Strength training, however, stresses the skeletal system and increases bone density. You can strengthen your bones and lower your risk of osteoporosis by incorporating weight-bearing exercises into your workout routine (5).

![Strength training for cyclists_blogpost3.jpg](https://storage.googleapis.com/cdn.virtualtraining.eu/cms/Strength_training_for_cyclists_blogpost3_19dacbebda/Strength_training_for_cyclists_blogpost3_19dacbebda.jpg)

## Your Top 10 Strength Exercises
 
Now that we've covered what strength training can do for you, here are the top ten strength exercises you can try at your local gym, or even at home. Many of them are so simple, that there's really no excuse not to try them out.

### 1.	Squats
Squats are a compound exercise that targets multiple lower body muscles, including quadriceps, hamstrings, glutes, and calves. They mimic the pedaling motion and strengthen the muscles used during cycling. Start with bodyweight squats and gradually progress to weighted squats for added resistance.

### 2.	Deadlifts
Deadlifts target the posterior chain, including the glutes, hamstrings, and lower back. This exercise improves overall power and stability, which is essential for maintaining an efficient and strong cycling posture. Begin with light weights and focus on proper form before gradually increasing the load.

### 3.	Lunges
Lunges engage the quadriceps, hamstrings, and glutes while also challenging your balance and stability. They help correct muscle imbalances and enhance single-leg strength, crucial for climbing hills and sprinting. Perform walking lunges, stationary lunges, or reverse lunges to target different muscle groups.

### 4.	Step-ups
Step-ups simulate the motion of climbing hills and help build strength in the glutes, quadriceps, and hamstrings. They also improve balance and coordination. Use a step, bench, or sturdy box and step up with one leg at a time, alternating between legs.

### 5.	Planks
Planks strengthen the core muscles, including the abs, obliques, and lower back. A strong core provides stability, allowing for efficient power transfer from the upper to the lower body during cycling. Hold a plank position for 30-60 seconds, focusing on maintaining proper alignment and engaging the core muscles.

### 6.	Russian Twists
This exercise targets the obliques and improves rotational strength. It enhances core stability, which is essential for maintaining balance while navigating turns and corners during cycling. Sit on the floor with your knees bent and feet lifted off the ground, then twist your torso from side to side while holding a weight or medicine ball.

### 7.	Leg Press
The leg press machine is excellent for targeting the quadriceps, hamstrings, and glutes. It allows you to lift heavier loads safely, stimulating muscle growth and power development. Adjust the seat and foot position to ensure proper alignment and perform controlled leg presses.

### 8.	Calf Raises
Strong calves are crucial for generating power during the upward phase of the pedal stroke. Calf raises help strengthen the calf muscles and improve ankle stability. Stand on the edge of a step or use a calf raise machine, rise up on your toes, and slowly lower down.

### 9.	Dumbbell Rows
Dumbbell rows work the upper back, shoulders, and arms, which are often neglected in cycling. Strengthening these muscles helps maintain a balanced posture and reduces the risk of shoulder and neck discomfort. Bend forward at the hips, keeping your back straight, and row the dumbbells towards your waist.

### 10.	Glute Bridges
Glute bridges activate the glutes, hamstrings, and lower back. They strengthen the posterior chain and improve hip extension, which is vital for generating power during each pedal stroke. Lie on your back with your knees bent, lift your hips off the ground, and squeeze your glutes at the top of the movement.

![Strength training for cyclists_blogpost4.jpg](https://storage.googleapis.com/cdn.virtualtraining.eu/cms/Strength_training_for_cyclists_blogpost4_c3b6b29066/Strength_training_for_cyclists_blogpost4_c3b6b29066.jpg)
## Nuances and Things to Avoid in Strength Training

Despite the numerous benefits of strength training, it's essential to approach it with care and consider certain nuances. Here are some key points to keep in mind:

### Periodization
Just like with [cycling training plans](https://www.google.com/url?q=https://rouvy.com/blog/ultimate-fuhrung-cycling-trainingsplan&sa=D&source=docs&ust=1687270715598667&usg=AOvVaw2Fsvtlsln9Wn5qv0FW7pEo), you should incorporate periodization into your strength training plan. Periodization involves dividing the training program into specific phases, such as hypertrophy, strength, and power. Each phase focuses on different training goals and intensities, allowing for proper recovery and adaptation. Consulting with a coach or trainer who specializes in cycling can help you create an effective periodized strength training plan.

### Functional Movements
Emphasize functional movements that mimic the cycling motion and engage multiple muscle groups simultaneously. While isolation exercises can be beneficial for targeting specific muscle imbalances or weaknesses, prioritize compound exercises that promote overall strength and coordination. Functional movements like squats, deadlifts, lunges, and step-ups closely resemble the muscle activation patterns used during cycling.

### Proper Form and Technique
Ensure that you perform each exercise with proper form and technique. Incorrect form can lead to injuries or ineffective training. If you're new to strength training, consider working with a qualified trainer who can teach you the correct techniques and provide feedback on your form. Focus on maintaining a neutral spine, engaging the appropriate muscles, and moving through a full range of motion.

### Gradual Progression
Start with lighter weights and gradually increase the load as your strength and technique improve. Avoid the temptation to lift heavy weights right from the start, as it can increase the risk of injury. Progressive overload is key to stimulating muscle growth and strength gains. Monitor your progress, track your weights, and aim to gradually increase the resistance over time.

### Recovery and Rest Days
Strength training places stress on the muscles and requires adequate [recovery](https://rouvy.com/blog/rest-and-recovery-training) for adaptation and growth. Allow for rest days between strength training sessions to give your muscles time to repair and rebuild. This also helps prevent overuse injuries and promotes overall recovery. Balancing strength training with cycling workouts and rest days is essential for achieving optimal results.

### Individualization
Each cyclist has unique strengths, weaknesses, and goals. It's important to tailor your strength training program to your specific needs and limitations. Assess your current fitness level, identify any muscular imbalances, and focus on exercises that address those areas. If you have any pre-existing injuries or medical conditions, consult with a healthcare professional or physical therapist to ensure that your strength training program is safe and appropriate for you.

### Avoid Excessive Training Volume
While strength training is beneficial, avoid excessive volume or frequency that could interfere with your cycling performance or recovery. Balance your strength training sessions with your cycling workouts to prevent excessive fatigue. Remember, cycling remains the primary focus, and strength training should complement and support your cycling goals.

![Strength training for cyclists_blogpost5.jpg](https://storage.googleapis.com/cdn.virtualtraining.eu/cms/Strength_training_for_cyclists_blogpost5_25a5a5f1d8/Strength_training_for_cyclists_blogpost5_25a5a5f1d8.jpg)
## Final remarks
Integrating strength training into your cycling routine is a wise investment that will yield remarkable benefits. By engaging in exercises that target the major muscle groups used in cycling, you can enhance your power, prevent injuries, improve endurance, and enhance your overall cycling efficiency. However, it's important to approach strength training with care, considering nuances such as periodization, functional movements, proper form, gradual progression, recovery, individualization, and avoiding excessive training volume. Remember to listen to your body, consult with professionals when you’re not sure, and enjoy the journey of becoming a stronger and healthier version of yourself.


**Sources:**

1.	Ronnestad et al., 2019, "Optimal Exercise Modes to Target Lower-Body Power in Recreational Cyclists.
2.	Buckeridge et al., 2018, "Effectiveness of Strength Training on Musculoskeletal Injuries in Recreational Cyclists: A Systematic Review.
3.	Turner et al., 2016, "Strength Training for Endurance Performance: Integration of Physiological and Biomechanical Concepts.
4.	Sandbakk et al., 2018, "The Physiological and Biomechanical Factors Contributing to Enhanced Endurance Performance in Nordic Skiing Compared with Running.
5.	Kelley et al., 2019, "Effects of High-Intensity Resistance Training on Bone Mineral Density in Young and Older Adults: A Systematic Review and Meta-Analysis.


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Improve your cycling performance with these 10 strength exercises

Rouvy guide

It's hard to tell how century rides came into existence. Not many riders know. Even scientists don't know. I don't know either. But I think, I THINK, it has something to do with the number of digits. You see if you told someone you wanted to ride 1000 miles in one day, they would laugh at you. Four digits is overkill. What about 30 miles? Yawn! Two digits won’t impress anyone. So three digits it is! And the lowest 3-digit number we have is 100. The perfect balance between hard and doable. That's what century rides are all about.
One thing we need to clarify. Are we talking about the metric or imperial centuries? I don't think it matters that much. You'll have the same miserable and fun experience whether you're riding 100 kilometers (62 miles) or 160 kilometers (100 miles). The only difference is that the imperial century will hurt more and the misery will last longer. That's about it.
Ready to take the plunge? Let’s look at three main components of a successful, fun, and safe century ride: **equipment**, **training**, and **nutrition**. 

![Alt](https://cdn.rouvy.com/blog/481/3-Tips-That-Will-Help-You-Succeed-blogpost24zfe.jpg)


## Equipment: Become one with your bike and gear
You’re about to spend a whole day in a saddle. So you better get comfortable with your bike and start taking longer rides. You don’t necessarily have to ride longer distances, but rather spend more time sitting in the saddle. During your rides, notice if you feel any pain, especially around your hips, knees, back, shoulders, and neck. If you do, you may have an ill-fitted bike.


### Bike fitting
This could be the perfect time to visit a professional bike fitting store. They’ll assess your riding form and adjust your bike based on your riding style and immediate goals. Don’t get spooked, bike fitting isn't cheap. But having a bike that fits you like your favorite pair of slippers is priceless. You can find more details on bike fitting in one of our blogs [here](https://www.google.com/url?q=https://rouvy.com/blog/correct-bike-fitting&sa=D&source=docs&ust=1684331833222772&usg=AOvVaw3JOQNJOj6i9TaC9oTyl2Nt).


### Clothing
Your favorite bibs chaff your thighs on long rides, but it's no big deal? Yeah, it's time to get rid of them. I mean, keep them if you don't mind turning your first century ride into an agony fest. But I suggest you start shopping for bibs that your thighs, buttocks, and privates will fall in love with. The same applies to jerseys, shoes, gloves, and socks. Get the most comfortable stuff and test it to the extreme. Keep items that are comfy, and get rid of everything that feels awkward.


### Accessories
Now, the bike accessories. You'll be drinking a lot, so two cages and two bottles are a must. Extra plush bar tape may help with wrist and finger fatigue. For snacks, small tools, and a puncture repair kit, you can place a small cargo bag under your saddle or top tube. You should keep as many things in your cargo bag as possible because keeping everything in your jersey pockets might get annoying after a while. Lastly, before you even begin training for your first century, make yourself a huge favor and get the saddle that you absolutely love.

![Alt](https://cdn.rouvy.com/blog/481/3-Tips-That-Will-Help-You-Succeed-blogpost3h2lp.jpg)


## Training: Consistency over perfection
First, you need to decide when you will ride. If you've never done much long-distance riding, it probably wouldn't be the best idea to set the date for next Saturday. 6-10 weeks should be enough to prepare you for your first century ride if you're fairly athletic and ride occasionally.
There is no one right plan. Ask ten riders how to prepare for the first century and you'll get ten different answers. But, as the saying goes, the best plan is one that you can follow. I want to give you a plan that does the job while being super easy to follow. Here it goes:

1.	Ride 4-6 days a week
2.	Shorter and faster rides on weekdays
3.	Longer rides on weekends
4.	Each week, longer rides should increase by no more than 10%
5.	Every third week of training, reduce your weekly mileage by half to recover
6.	As soon as your weekly mileage reaches 100 miles or more, you're ready for your century ride
7.	Your last long ride should be two weeks before your century ride

We've included extra tips on choosing the right training plan [here](https://www.google.com/url?q=https://rouvy.com/blog/ultimate-guide-cycling-training-plans&sa=D&source=docs&ust=1684332230495879&usg=AOvVaw3rXNBZLL9U5fb-35_m1EWL). Also, if you think you might have trouble finding routes that are the right length without doing mind-numbing laps around your block, definitely give [ROUVY Workouts](https://www.google.com/url?q=https://rouvy.com/workouts&sa=D&source=docs&ust=1684332134840188&usg=AOvVaw3DZqmFDPoarX6oI6BU5dSq) a try if you don’t mind doing some of the training rides indoors.

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## Nutrition: Eat and drink even if you don’t feel like it
This is the story of my first metric century ride. I didn't pack any snacks and only had one bottle of clean water on me. I thought all I needed were my legs and my lungs. Boy was I wrong. The ride started getting rough around the 50km mark. I began to feel really hungry, but decided to power through. My vision suddenly became blurry and dim around the 60 km mark. A few moments later, my arms and legs turned into overcooked rice noodles. The last thing I remember was fishermen with all their heavy gear passing me by on their old rusty bikes, while I barely moved and struggled to ride in a straight line. That's when I knew I was in trouble.
I frantically called my best friend and begged him to drop everything and come and get me. The moment I got home, I crawled to the fridge and threw anything I saw into my mouth. Cheese, salami, strawberries with greens on top, and funky-tasting milk - everything went in. Then I sat on the floor in complete silence while trying to come to my senses. It took several hours for the shakes to subside. The dumbest thing I ever did was not bring any snacks with me on that ride.
Fortunately, you don't have to make the same mistake. If you want to complete the first century, nutrition is crucial. Because with enough mental stamina, you can still make your legs work even when they nag and talk back. But once your body runs out of fuel, you're done, fin, game over.
Rather than go into specific details on nutrition schedules (you can read more about basic supplements and nutrition for cyclists [here](https://www.google.com/url?q=https://rouvy.com/blog/cycling-supplements-that-work&sa=D&source=docs&ust=1684334735250220&usg=AOvVaw1wxjl19Z8fMr-yc6Brh3ok) and [here](https://www.google.com/url?q=https://rouvy.com/blog/nutrition-indoor-cycling&sa=D&source=docs&ust=1684334735250046&usg=AOvVaw3vPHJwNE5RnSYAarQzotfa)), I have boiled everything down to four rules that should get your covered and are easy to remember:
1.	Carry two bottles: one with water, one with electrolytes.
2.	Make sure to drink every 10 minutes, even if you are not thirsty
3.	Even if you're not hungry, snack on something small and caloric every hour
4.	You should only eat and drink foods you enjoy and that won't upset your stomach


## Closing remarks
Make sure you have the right gear, get comfortable with your bike, get your legs, heart, and lungs used to long rides, and don't forget to eat and drink plenty. If you struggle with following training plans, then take it easy, and remember that a short ride is better than no ride. And also remember that even if you manage to get everything right, things will still get rough on your century ride. It's inevitable and that's exactly what makes this challenge so thrilling. Now, go check your calendar and pick a date.

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First Century Ride: 3 Tips That Will Help You Succeed

Let’s get something straight. There are no miracle supplements that will turn you into a cycling terminator. If you talk to riders you trust, read papers on sports supplementation, or even try some supplements yourself, you'll find that the most hyped-up supplements tend to be the most overrated and useless.

Having said that, should we ignore supplementation altogether? Absolutely not. It’s just that we might be better off focusing more on supplements that actually work, and less on new shiny things. This article is a reminder to beginners and experienced riders that a couple of basic and well-known supplements might be all you'll ever need to achieve your cycling goals.

**Let’s dive in!**

![Alt](https://cdn.rouvy.com/blog/481/cycling-suplements-blogpost2vq2p.jpg)

## Supplements for Endurance

Endurance refers to the ability to sustain physical and mental effort for a long period of time. Let’s look at three key supplements that could potentially cover all your bases.

### Electrolytes

Electrolytes are necessary to regulate fluid balance in the body by controlling the movement of water and nutrients in and out of cells. Sodium is a crucial electrolyte that maintains fluid balance and blood pressure. It also regulates muscle and nerve function, including muscle contraction and relaxation. Other minerals, such as potassium, magnesium, and calcium, also play critical roles in muscle and nerve function, as well as energy production and bone health.

Have you ever had muscle twitching or cramping? That’s a clear indication that your body is low on electrolytes. Always take electrolyte supplements with you if it's hot outside or you're riding indoors. It doesn't matter if it's in the form of tablets or fine powder, as long as you consume it fast enough. Don't take this lightly, you don't want to run out of electrolytes.

Bro tip: No electrolyte tablets? Add 3 pinches of table salt and one crushed magnesium pill to your water bottle. Make sure to regularly take sips even if you are not thirsty.

### Carbohydrates

In the body, carbohydrates are broken down into glucose, which powers muscles and other tissues. Fat storage can also be used as an energy source, but it's a slow process that has evolved for basic survival in times of prolonged hunger, rather than providing instant access to energy during cycling.
Now, what happens when you run out of glucose? Lightheadedness, mushy legs, nausea, and tunnel vision are your typical symptoms. Gels and sweetened drinks are your best bet when it comes to keeping your glucose levels in check and preventing bonking. Because once the symptoms kick in, it's game over my friend.

Bro tip: Never wait for low sugar symptoms to appear before you reach for a gel or a sweetened drink. Create a recurring reminder on your phone or stick a reminder on your handlebar so that you remember to have a gel or something sweet every half hour or so, even if you aren’t hungry.

### Caffeine

A molecule that has been popular among athletes for centuries and for a good reason – it works. Caffeine works by blocking adenosine receptors (a neurotransmitter that makes you drowsy and nudges your brain to take rest) and giving you the mental stamina to ride harder. Caffeine may also enhance muscle contractions, leading to improved power output and endurance.

Another cool characteristic of caffeine is that it can improve the body’s metabolism by increasing the release of stored fats and glycogen breakdown. So if you’re debating whether you should have an energy drink before the ride or not – go ahead, you'd do yourself a huge favor.

Bro tip: If you want to start supplementing caffeine with energy drinks or tablets, start with small doses. Then gradually increase the dosage until you find the sweet spot that puts your mind and body in hyper mode without causing unpleasant jitters and anxiety.

![Alt](https://cdn.rouvy.com/blog/481/cycling-suplements-blogpost3zlgz.jpg)

## Supplements for Recovery

Intense and long rides damage your muscles and deplete your energy stores. During recovery, your body repairs muscles, replenishes energy reserves, removes waste products, and adapts to exercise stress. These processes in turn prevent injuries, improve performance, and promote overall health and well-being. Now let's look at supplements that will help you recover faster and achieve more on your next ride.

### Protein

Every time you push yourself, you tear and break muscle tissue. Consuming protein after each ride can help support recovery by providing the building blocks needed for muscle repair and growth. Protein supplementation may also have anti-inflammatory effects and reduce muscle soreness and stiffness after exercise.

Like a team of bricklayers, protein fills in muscle tears, strengthening tissues and preparing them for even greater stress. If you fail to provide enough protein to your muscles during the recovery period, you’ll be much more likely to suffer from long-lasting injuries and pains.

You can be sure you get enough protein by following these steps. Firstly, always include meat or alternative protein sources like beans, soy, eggs, and dairy products in all of your meals. Secondly, depending on the effort level of your rides, supplement with protein shakes.

Bro tip: When and how many protein shakes should you take? On your ride days, make it a habit to drink a protein shake right after you finish, then before you go to bed, and finally when you wake up the next morning. Muscle reconstruction is a lengthy process and your body can only use so much protein at once. Spreading out your protein intake is the way to go.

### Carbohydrates

Yup, carbs again. Recovery is a highly energy-consuming process. You can boost glycogen resynthesis and recover if you eat carbs right after your ride, ideally within the 30-60 minutes window.
Power gels, bars, fruits, pasta, and whole grain meals combined with meat will speed up your recovery after a hard ride.

![Alt](https://cdn.rouvy.com/blog/481/cycling-suplements-blogpost4q27u.jpg)


## Supplements to avoid

In general, it’s best to stay away from supplements that directly affect your endocrine system. In other words, avoid anything that messes with your hormones. For example testosterone boosters. They may be effective in upping your testosterone levels, but they can cause a chain of other system changes with unpredictable and serious consequences. Artificially boosting testosterone levels can increase the risk of cardiovascular disease, decrease fertility, and increase the risk of hormone-related cancers. Definitely not something you want to fool around with.

Also, you should be wary of so-called super foods. Take beetroot juice, for example, specifically its active ingredient nitric oxide. A popular choice among cyclists, runners, and track and field athletes seems to have very weak research support. Although beetroot juice and nitric oxide supplements are marketed as a way to increase blood flow and oxygen delivery to muscles, there is limited evidence to support these claims. Is it okay to drink beetroot juice before a ride? Probably yes. Just don't expect to see measurable improvements in your performance (the placebo effect doesn’t count).

## Closing remarks

It's easy to get carried away and go down the rabbit hole of sports supplementation. I know I do from time to time. The array of products with unbelievable claims can make us feel like we're missing out on something. But don’t be fooled. It’s an elusive catch-up game that will eventually impact your wallet the most.
I know, there's nothing sexy about protein shakes, power gels, coffee, a balanced diet, good sleep, regular health check-ups, and blood tests. But this boring standard old-school supplement stack is still probably going to get you the best bang for your buck, yielding the highest improvements in your riding performance and quality of life.


Alex Filippov

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