A new season could mean a new start and it is important to begin how you plan to continue. Bestmed-ASG‘s Nicolene Marais discusses the importance of goal setting and the steps needed to reach them.
Setting goals for the year is my first and most important priory. If you do not know where you want to be and where you want to go you will not be able to do proper planning.
Once you’ve set these goals, you need to plan your diet, training, travelling, gear and the maintenance of your bike. I will touch on each of these in two articles to hopefully help you achieve your goals.
Since we are now riding into spring I will make a slight adjustment to my diet. These adjustments will include less soup and stew and will include more fresh fruits and vegetables.
Due to time limits I focus on quick easy meals that still provide me with all the healthy nutrients and energy required for my daily activities and training program.
Roast fish or chicken breast with a fresh green salad topped up with all, in season fresh vegetables, provide to me a variety. I try to prepare the vegetables upfront and when it is time for a meal I build myself one big plate of salad.
I also like to have a big bowl of oats with honey and yogurt which give me a huge kick start for the day. Lastly, I also love to make innovative smoothies.
I currently use an application on my cell phone to monitor my calorie intake and to ensure that I take in all the required nutrition from healthy natural resources and to limit the intake of vitamins and minerals that we buy in bottles. It is easy to get the correct vitamin intake by eating fresh fruit and vegetables as these help your body to fight off infections.
The golden rule is to ensure sufficient water intake during and after training to cleanse your body of waste products and to prevent dehydration.
During and after my training I use High5 supplements to give me the necessary energy for my training rides
Sufficient sleep is also important to boost your immune system. Even if you follow the best diet in the world, if you deprive your body from sleep you will end up catching colds and flu, even in summer.
The less you sleep the more tired you will become and the weaker your immune system will become. The golden rule of eight hours sleep and eight glasses of water a day should be kept in mind.