Sweatthes­mall­stuff

You aren’t go­ing to cy­cle around the world – but you can still op­ti­mise your per­for­mance in what­ever you do. Start small, and build up

Men's Fitness - - Features | Mark Beaumont -

BA­SICS FIRST

“There’s no point get­ting in a wind tun­nel if you haven’t got the ba­sics of your bike set-up sorted,” says Beau­mont’s per­for­mance man­ager Laura Pen­haul. “And there’s no need to take sup­ple­ments if you aren’t eat­ing prop­erly. Make sure you’re get­ting enough pro­tein and nu­tri­ents from food first, then worry about the rest.”

STAY HEALTHY

A lost day is gone for good, whether you’re on the bike or in the of­fice. “Hand sani­tiser, good-qual­ity sleep and keep­ing your im­mu­nity up can make all the dif­fer­ence,” says Pen­haul. Keep your be­d­room cool to mimic our caved­weller’s nat­u­ral snooze en­vi­ron­ment, and ex­per­i­ment with magnesium spray pre-bed.

UN­WIND DAILY

Even with lim­ited time off the bike, Beau­mont will take time to recharge his brain. You’ve got more hours in the day. “Mind­ful­ness is good. I like the Headspace app,” says Pen­haul. “Ten min­utes of com­plete empti­ness can re­lease feel­good hor­mones and have a huge phys­i­o­log­i­cal im­pact on your ner­vous sys­tem.”

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