Cycling performance can be improved through the proper combination of strategies, including a nutritious diet, adequate sleep, proper hydration, targeted training routines, and improved pedaling techniques [1
]. Adaptations to the cardiovascular and musculoskeletal systems in response to exercise (and the accompanying improvements in strength and endurance) are a result of the frequency, intensity and duration of exercise, combined with the age, gender, genetics, nutrition and training history of the individual [2
There are also physiological factors to consider, such as breathing patterns, blood sugar levels, energy input and output, power to weight ratio, and body mass index [3
Furthermore, rest days are important for adaptations and performance benefits. Inadequate rest can lead to overtraining, exhaustion, or other health complications that can negatively affect performance.