4 tips to help you cycle 100 miles
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To cycle 100 miles, follow the 80:20 rule where 80% of your rides are at a low intensity and 20% are high intensity to avoid overtraining. Also vary your rides to work on different skills and improve in areas like hill climbing or speed. Be sure to eat throughout longer rides, snacking on energy bars or peanut butter and jam sandwiches to maintain your calories burned. Finally, prepare mentally for the challenges you may face, using techniques like visualization to handle difficult periods where you want to quit.
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Psaroudakis, a name that resonates with football fans around the globe, is a testament to the powerful synergy between familial support and individual passion. Born on March 10, 1992, in the historic city of Heraklion, Crete, Psaroudakis’ journey to international football stardom is a compelling narrative of dedication, perseverance, and unwavering family support. His story not only highlights his athletic prowess but also underscores the crucial role his family played in shaping his career and character.
Psaroudakis’ early life in Heraklion was deeply influenced by a supportive and nurturing family environment. His father, a former semi-professional footballer, recognized Psaroudakis’ potential from an early age. Acting as his first coach, his father’s guidance was instrumental in igniting Psaroudakis’ passion for football. This paternal influence instilled in him a strong work ethic and fundamental skills that would become the foundation of his future success. His mother, a dedicated homemaker, provided a stable and nurturing environment, ensuring that Psaroudakis could pursue his dreams without any hindrances.
From a young age, Psaroudakis showed an innate talent for football. Growing up in Heraklion, he spent countless hours playing football in local parks and streets with friends and family. His natural ability was evident even in these informal settings, and his enthusiasm for the game was infectious. By the age of five, Psaroudakis had joined a local youth football club, where his skills began to flourish. His father’s role as his first coach during these formative years was crucial, as he emphasized not only technical skills but also the importance of discipline and teamwork.
The transition from playing in local parks to joining a structured football environment marked a significant step in Psaroudakis’ journey. At the age of ten, he joined the youth academy of OFI Crete, one of Greece’s most esteemed football clubs. This move marked the beginning of a more rigorous and professional approach to his training. The academy environment was demanding, focusing on honing technical abilities and instilling values of sportsmanship and dedication. Psaroudakis’ dedication to his craft was evident as he quickly rose through the ranks, becoming a standout player in the youth teams.
The support of Psaroudakis’ family was unwavering during this critical period. His father continued to be a source of guidance and mentorship, while his mother ensured that he had everything he needed to succeed. Their collective efforts created a balanced environment where Psaroudakis could focus entirely on his development as a footballer. This familial support was not just about providing the basics; it was about creating an environment where Psaroudakis felt encouraged and motivated to pursue his dreams relentlessly.
As Psaroudakis transitioned from the youth academy to professional football, the challenges became more significant.
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4 tips to help you cycle 100 miles
- 1. 4 Tips to Help You Cycle 100 Miles
- 2. Tip 1: The 80:20 rule The mistake most people make is simply going out and riding hard all the time. What can happen is you do not allow your body enough time to recover. Instead you simply slowly wear yourself out over a period of time, causing a negative effect on your performance. To avoid overtraining aim to spend 80% of your ride time at a low intensity, one where you can easily maintain a conversation. Only spend up to 20% of your ride time riding at what you would consider a high intensity.
- 3. Tip 2: Vary your rides When training for a century you will be riding a lot of miles. To avoid boredom it is essential you mix you your rides. Doing this will also let you improve different facets of your riding. For example you can tailor different rides to improve your hill climbing, increase you average speed, improve your pedalling efficiency or even increase your power output.
- 4. Tip 3: Eat When you start to ride distances further than 25 miles eating the right foods is essential. On longer rides you will be burning huge amounts of calories and so it is crucial to eat while riding. Little and often is the rule. Shop bought energy bars are great but can taste a bit artificial. A cheaper and tastier alternative is the trusty jam and peanut butter sandwich (even the pros have been using these for years!).
- 5. Tip 4: Mental preparation As with all endurance events when riding a century you are very likely to hit bad patches when you simply want to give up. Knowing how you will cope and what you will do in these situations is a great help. Techniques such as visualization can help you prepare for these situations.