Zihi

What to do if there is no energy for training?

Every athlete faces this from time to time. Let's take a look at the possible reasons.

1. A busy schedule of classes and the wrong load. To avoid overwork, it is essential to correctly distribute the load and intensity of training. This is one of the critical indicators that the Zihi app pays attention to.

2. Improper nutrition. The cause of stable fatigue and drowsiness can be a lack of nutrients, vitamins, and minerals in the body. Watch your diet and eat in a balanced way. Add grains, fruits, vegetables, nuts, and oils to your diet.

3. Big workload. If you have a stressful and challenging job and even had a hard day, after which you go to train exhausted, training should consider this factor. Otherwise, fatigue will only accumulate.

4. Bad sleep. Try to put away your smartphone before bed and allocate enough time to rest. This is the basis of energy for the whole day.

Overwork is always stressful, so it is essential to train rationally, alternating load. Moderate training allows you to maintain strength for everyday life.

Do you feel that you are about to give up, that there is no strength to occupy the account, and this is not because you are just too lazy? Stop, devote a day to yourself, help your body recover, gain strength, and only then return to classes.

Our Zihi app adapts to you with the help of AI. Zihi is an app for athletes planning a marathon, running, or just wanting to get in shape. Skiers, triathletes, runners, and cyclists choose us!

Note that you have decided to cancel the workout, and the plan will be adjusted. Didn't get enough sleep? Bad mood? Zihi will take this into account when planning classes.

Learn to feel and understand your body and its needs. Distinguish between a feeling of weakness that should be overcome and a complete breakdown or exhaustion. Listen to yourself and your body. And zihi will help with this. Download our app and try creating a custom plan for absolutely free.
https://zihipro.com/

Five watts stronger or one kilogram lighter -what is more beneficial?
This can be a tricky question but in fact has one right answer: both! But let's look at details that will help you find the best way to get faster.

Physics says that on the flat, a bike that is one kilogram lighter will gain you just a single second over a 15 minutes course while five watts will make you 10-15 seconds faster

And what about hills?
On a 4 km climb with a 7% grade, you would be around 20 seconds faster if you went from 250 to 255 watts. And going from and 400 to 405 watts would gain you 10 seconds (if you are a pro, that’s it's nice to know), just because you’ll have less time to gain time: it will take 13 minutes, not 19, to complete the climb.
And being 1 kg lighter will make you just 10 seconds faster!

Conclusions:

- A one-kg weight drop could come from a bike, but this would cost a significant amount of cash. Alternatively, you could lose one kg, but that isn’t so easy for many of us!

- You might get five extra watts not only from cranking our more average power on the climb via a higher FTP, but also if you are able to brake and coast less where it's not needed! Plus you can ensure your drivetrain (clean and lubed chain); tires (low rolling resistance through better tires and latex tubes); and aerodynamic (aero socks, kit, helmet) efficiency can bring an extra five watts from small changes

If you’re an amateur rider, think about investing $9 per month in an adaptive, sports science-based training plan from Zihi. We can almost guarantee that you’ll pick up those five watts, and who knows? Maybe you’ll also lose a kilo or two!

www.zihipro.com

Zihi Zihi allows endurance athletes and coaches to leverage the strength of AI to improve endurance sports performance and reduce injury risk.