BREAK YOUR

LIMITS
AND BECOME
AN ELITE CYCLIST

An unveiled guide to achieving the

performance and efficiency every cyclist
needs to know
Luis Fernando Saldarriaga
 INTRODUCTION
Welcome everyone to this guide on cycling performance and efficiency!
There is no doubt that we are experiencing a very high trend in cycling, whether road or
mountain.
More and more people are taking up this sport, whether for health, a professional reason
or to spend a fun morning with friends…
We are seeing more and more people interested in practicing this sport…
Cycling is a sporting discipline that requires not only good physical condition, but also
technical skills and appropriate strategies to maximize performance and efficiency on the
bike.
In this guide, we'll explore some of the key factors that influence cycling performance
and efficiency—from pedaling technique and posture on the bike, to proper nutrition and
training and race planning.
We will also discuss the latest technological advances in cycling equipment and
accessories that can improve cyclists' performance and efficiency.
Whether you are a recreational cyclist or a competitive cyclist, this guide will provide
you with valuable and practical information to help you improve your performance and
efficiency on the bike.
Let's get started!
A Revealed Guide to Achieving
the Endurance, Efficiency
Every Cyclist Needs to Know
Yeah. It is no exaggeration. We have seen time and time again how our students and
amateur cyclists achieve rapid increases in their performance – often overnight – by
applying these cycling fundamentals. We believe that by applying this guide, the same is
possible for you.
Now… Why is this guide able to have such a quick impact on your results?
Because as you will see below, I will share with you valuable information – what every
professional coach gives when they enroll in a professional cycling school.
A poorly practiced technique delays and demotivates the cyclist in the expected
performance progress.
But if you have proper guidance – given by a professional in the field – it can improve
your performance.
Therefore, when you add these fundamentals into your training, it is very possible to see
a rapid increase in results and, therefore, your joy has been achieved, which will motivate
you to continue forward.
And what better way to remember this comment when Kobe Bean Bryant once said, any
guidance or training you receive, if you do not put the will to fulfill it.
Practicing them daily to be the best will not make you progress, but if you do it with the
hunger to be the best you will have results that will surprise you with the quantum leaps
you will see reflected in yourself.
 Cycling as a fitness
training method
First of all, I want to start with this topic, which I am sure you most easily associate
with the term “training” going to the gym or doing some kind of exercise with weight
training machines.
Cycling, on the other hand, is perceived as an alternative activity to training – as a
recreational activity or, of course, as an activity for professional preparation or
competition.
The reality is that regular cycling offers you multiple benefits at a physical and
aesthetic level and, without a doubt, in terms of health and well-being.
Practicing cycling brings benefits on a physical and emotional level.

Regular exercise releases endorphins, the so-called "happiness hormone"

Doing physical activity constantly helps improve your mood and release
tension and stress from everyday life.
Control your weight and, if your training goal is to reduce your fat
percentage, tone your body, gain strength and endurance, avoid or
combat diseases, you can achieve it with your bike.
 Benefits of riding a bike
It is very common that in my consultations many people ask me what benefits comes
from practicing this sport, what bike should I use, how to start correctly...
I always share these benefits with my students, as I know most cyclists are interested
in obtaining them.

1. Muscle toning
Sagging skin, cellulite and excess fat will no longer be a problem for you.
As obvious as it may seem, cycling helps your lower muscles (legs, hamstrings,
glutes, quads) tone, strengthen and become stronger every day.
Now, just because you apply force or pressure with your lower body doesn't mean that
your upper body isn't activated. On the contrary, you must maintain good posture,
keep your arms strong for the handlebars of the bike, and work your abs when doing
long rides that require you to tense up.

2. Stress management
There are athletes who, apart from having an aesthetic interest when they train, take
physical activity as a session to disconnect or release the pressure left by the day.
When riding a bike, you can choose how intense the routine is, just like in a gym.
That is, if you want your training to be demanding, you have the option of choosing a
longer route or a path with steeper slopes and, in this way, allow your mind and body
to relax, concentrate on the routine, and release the tensions of a difficult day.
3. Take care of your joints
Unlike other sports activities (running), cycling takes care of your joints due to the low
tension you have to exert when pedaling.
It is also a sport that is recommended for recovering from knee injuries or discomfort,
due to the benefits of regular movement when riding a bike.

4. Fat oxidation
Riding a bike regularly (at least three times a week) causes your body to oxidize or, if
it is the case that controls that it does not increase, the percentage of fat in your
body.
The constant pedaling, the strength in your legs to move forward, makes the calorie
burning equal to an exercise routine at the gym.
This happens because cycling is an aerobic activity, where there is a lot of work in
breathing due to the need for oxygen needed to maintain the pace on the bike.
More strength and energy are required and, therefore, there is a significant caloric
expenditure.

5. Improve your breathing

As you progress through the routes and gradually reach longer and more resistant
distances, your body's lung capacity will also improve.
Progressively, you will see that you will have better control over your breathing and
you will be able to endure long distances without feeling fatigued or dizzy so quickly.
Personally, these 5 benefits are the most a person can get — but it is worth
remembering that if not practiced correctly, it can cause problems such as injuries…
In the next topic I want to talk about the basics of cycling.
 The basics of cycling
Choosing the right bike: It is important to select the right bike for the type of cycling
you want to do.
Road bikes are ideal for riders looking for speed and efficiency, while mountain bikes
are ideal for riders looking to explore trails and rugged terrain.

Basic equipment: It is essential to have basic equipment to ensure your safety and
comfort on the bike.
A cycling helmet, gloves, sunglasses, shoes and appropriate clothing are essential
items.

Pedaling Techniques: Mastering pedaling techniques is essential to improve

performance and avoid injuries.
It is important to maintain a constant cadence and use proper technique for going up
and down hills.

Posture on the bike: Maintaining good posture on the bike can improve comfort and
reduce muscle fatigue.
It is crucial to keep your shoulders relaxed, your arms slightly bent, and your feet in
the proper position on the pedals.
Training: Regular training is essential to improve performance and endurance in
cycling.
Training should include endurance, interval and technical exercises.
Route Planning: Planning suitable and safe routes is essential to enjoying the cycling
experience.
It is recommended to research the route beforehand, including elevation and terrain
difficulty, and to bring enough water and food for the journey.

These are some of the basic fundamentals of cycling that every cyclist should know in
order to enjoy a safe and satisfying experience on the bike.

I would like to talk in depth about each of these points, but for better interaction with
the reader I want to talk about efficiency and endurance to be an elite cyclist.
First of all, in the next topic I want to talk about a very common problem that I have in
my trainings.
If you are a cyclist who wants to train professionally – take into account the following
problem...
 The most common problem
cyclists
face in becoming
a professional cyclist
One of the most common problems for cyclists looking to become elite professionals is
the lack of financial support and the difficulty in obtaining adequate sponsorship.
Cycling is a very demanding and competitive sport, which requires a large investment in
equipment, training, travel and accommodation, among other expenses.
In addition, the path to professionalism is often long and arduous, which can be
discouraging for many cyclists.
Another common problem is the need to find a suitable team to compete at the highest
level.
Professional cycling teams have high performance standards and seek out the most
talented and competitive cyclists, making the competition very tough.
It is also important to highlight the need for great discipline and dedication in training
and good nutrition, as well as time management and the motivation to persevere in times
of adversity.
All of this adds to the physical and mental demands of elite cycling, making it a difficult
path for many cyclists.
Recommendation: Many of the cyclists who come to my training ask me how they
can join a professional cycling team.
I always suggest – to get into a Professional Cycling Team you must first have
professional training.
And show all your performance in the local competitions that are organized in your
city – and if there are none in your city you can choose to go to other cities.
Because this way he can appear in the media and possibly be signed as a cyclist with
better performance than he had in the competition.
 How to have a
better performance in cycling
As I have already mentioned, road cycling is a demanding sport that requires good
physical, technical and mental condition.
In this script, I will provide you with a series of tips and strategies to improve your
road cycling performance and take your training to the next level.

1. Training:
• Plan your weekly training to include different types of training, such as interval,
endurance, and strength training.
• Gradually increase the intensity and duration of your workouts to avoid injury and
improve your endurance.
• Incorporate group training to improve your platoon skills and learn to work as a
team.
• Don't neglect your recovery: get plenty of rest, stretch, and consider using recovery
techniques such as massage and hot/cold therapy.

2. Nutrition:
• Make sure you consume enough carbohydrates to maintain your energy levels
during your workouts and races.
• Incorporates proteins for muscle recovery after training.
• Drink enough water to stay hydrated during your workouts and races.
• Consider using supplements such as vitamins, protein powders and amino acids to
improve your performance.
3. Techniques:
• Learn to pedal efficiently to maximize your performance and reduce fatigue.
• Practice downhill and cornering techniques to improve your speed and control on
mountainous terrain.
• Learn to work as a team in the peloton to maximize speed and efficiency.

4. Mindset:
• Keep a positive attitude and focus on your long-term goals.
• Learn how to manage the pressure and stress of racing to maintain optimal
performance.
• Visualize your goals and achievements to stay motivated and focused on your goals.

Conclusion: Road cycling is a challenging sport that requires a combination of

training, nutrition, technique and mindset.
By following these strategies and tips, you can improve your road cycling performance
– and achieve your long-term goals.
Remember that the key to success is consistency, discipline and perseverance.
Here I would like to recommend to all people who want to practice cycling, whether
recreationally or professionally, to do it correctly and guided by a professional in the
field.
 How to have
pedaling efficiency in cycling
Adjust the saddle height: The height of the saddle is essential for good pedaling
efficiency. Adjust the height of your saddle so that when you are sitting on the bike,
your straight leg has a slight bend at the knee.
If your saddle is too low or too high, you'll be working harder to pedal and may
experience pain in your knees or lower back.

Adjust the saddle position: The position of the saddle is also important for good
pedaling efficiency.
Make sure the saddle is aligned with the bike and not tilted up or down.
A correct saddle position will allow you to apply more force when pedaling.

Adjust the handlebar position: The position of the handlebar is also relevant to
having good pedaling efficiency.
Make sure the position of the handlebars allows you to have a comfortable and
aerodynamic position.
A proper handlebar position will allow you to apply more force when pedaling and
reduce wind resistance.

Maintain a good cadence: Cadence is the number of pedal strokes per minute.
Maintaining a good cadence is essential for good pedaling efficiency.
Generally, a cadence between 80 and 100 rpm is optimal for most cyclists. A good
cadence will allow you to pedal steadily, smoothly and without getting too tired.
Use the gears properly: Using the gears properly is also important for good pedaling
efficiency.
Use the shifters to maintain a good cadence and avoid pedaling too hard or too fast.
Changing gears in time will allow you to maintain a constant speed without getting so
tired.

Maintain good pedaling technique: Maintaining good pedaling technique is also

essential for good pedaling efficiency.
Make sure you apply force throughout the entire pedaling cycle, not just on the
downstroke.
Try to pedal smoothly and steadily, without sudden movements.
Keep your feet parallel to the ground and use your leg and glute muscles to apply force
when pedaling.

Train to improve pedaling efficiency: Training to improve pedaling efficiency is also

relevant.
Strength training exercises, such as squats and lunges, can help you develop the
muscles you need to apply more force when pedaling.
Resistance training exercises, such as high-intensity interval training, can also help you
improve pedaling efficiency.

By following these tips and training regularly, you can improve your pedaling
efficiency.
Technologies in cycling: The
potentiometer
You have surely heard in recent years, and more specifically since the popularization
of the power meter, terms such as pedaling efficiency, balance between right and left
leg, “pedal smoothness”, “torque effectiveness”, and some others.

These are metrics that our potentiometer offers us, so they can be recorded and even
viewed in real time on our cycle computer.
These are metrics related to our pedaling and, consequently, to the force and
direction in which we push our pedals.
And, therefore, directly related to the “Torque” that we produce.
The more efficient we are when pedaling, the more performance we will achieve
with the same effort; and, conversely, logically, when our efficiency is reduced, the
energy used when pedaling will be less.
In this guide I will try to define each of these metrics, how we can interpret them and
how reliable they are, depending on the potentiometer we mount.

As you can see in the diagram, the total Force (F) has a certain magnitude and
direction, which are defined by the cyclist's pedaling.
In this case, the Total Force (in blue) is determined by a magnitude and by the
direction that does not give the angle (a) with the vertical.
If we break down this force (F) into its radial and tangential components, we clearly
see the Tangential Force (Ft).
It would be what makes us generate Torque and, therefore, Power, while the Radial
Force (Fr) would simply be trying to “stretch” the crank and has no effect on the
turning of the pedals itself.
This relationship between tangential force and radial force is what we define as
mechanical pedaling efficiency. As you have probably noticed, at any point during
pedaling, since it is a circular movement, the tangential force is responsible for
generating Torque and Power. While any deviation we suffer from said tangential will
be wasted energy that will not make the connecting rods turn and will have a negative
impact on our efficiency.

Recommendation: If you are a recreational cyclist, with just this guide you can have
the foundations to practice correctly.
But if you want to train professionally, I recommend that you follow this guide — and
train with a professional.
By the way, wouldn't you say it's wonderful to receive this information for free!
Because from my experience, accessing this information usually costs an average of at
least $280 dollars!
Of course, it depends on the cycling school that currently exists.
In the next topic I want to talk about how to become an elite cyclist.
How to become a cyclist
of elite
To become an elite cyclist, it takes a combination of talent, dedication and proper
training.
Here are some tips to help you reach that level:
1. Start early: To be successful in elite cycling, you need to start training at an
early age.
Starting training in your early teens will give you a competitive advantage.

2. Get a coach: An experienced coach can help you design a training program
specific to your needs.
It will also give you valuable feedback so you can improve your technique and effort
level.

3. Train regularly: Consistency in training is key to improvement.

Try to train 4 to 6 days a week, depending on your current level.

4. Train different types of cycling: Elite cycling requires being strong in different
types of cycling, such as time trials, sprints, and endurance races. Make sure you
train each of these disciplines.

5. Do strength training: Strength training can help you improve your speed,
power and endurance in cycling. Consider incorporating strength training exercises
into your training program.
6. Take care of your nutrition: Nutrition is important for elite cycling.
Make sure you eat healthy, balanced meals that will provide you with the energy and
nutrients you need for training and racing.

7. Get adequate rest: Rest is valuable for recovery and injury prevention.
Make sure you get enough sleep and proper rest after every workout and race.

8. Participate in races: Racing experience is essential for success in elite cycling.

Participate in races at your level and gradually increase the difficulty and level of
competition.

Remember that cycling is a demanding sport that requires dedication, patience and
perseverance.
With the right training and the right attitude, you can achieve your goal of becoming
an elite cyclist.
I am often asked what secrets there are to becoming a high-performance cyclist.
Here I want to emphasize that if you are looking for hidden secrets to become a
professional cyclist quickly, there are none. I am sorry if I disappoint you in this
part.
But the best thing I can help you with is by sharing these tips that few coaches are
willing to teach their students, since this information is often only accessible to a few
cyclists for the simple reason that they usually charge their students at every turn.
So, in the following topic I share with you some tips…
 What is the
biggest secret to becoming
an elite professional
cyclist?
Becoming an elite professional road cyclist requires a combination of factors,
including natural talent, dedication, rigorous training and a strong, focused mindset.
However, if I had to point out one secret or key factor that contributes to the success
of elite professional cyclists, it would be consistency and perseverance in training
and in competition.
Elite professional road cyclists spend countless hours training on the bike and
improving their strength, endurance, speed and technical skills.
In addition, they must have a disciplined and focused mindset to overcome the
challenges and obstacles that arise.

There is no magic secret to becoming an elite professional road cyclist, but there are
some key aspects that can help in the process:
1. Rigorous training: Cycling is a sport that requires a lot of practice and
dedication.
Therefore, it is essential to follow a rigorous and well-structured training plan that
includes resistance, speed and technique exercises.

2. Proper Nutrition: Nutrition is essential to maintain energy and performance on

the bike.
It is important to follow a balanced diet rich in nutrients, including complex
carbohydrates, lean proteins and healthy fats.
3. Rest and recovery: Elite cyclists also need enough time to rest and recover.
After training and competitions to avoid injuries and improve your performance.

4. Strong mindset: Road cycling is a demanding sport both physically and

mentally, so it is important to have a strong mindset and be focused on long-term
goals.

5. Proper support: Having the right support from coaches, teammates, friends and
family can help maintain long-term motivation and commitment.
6. Specific Training: To be an elite cyclist, you must train specifically for the
demands of the sport.
This includes training on climbs, sprints, time trials, and more. You should also
practice pedaling technique and proper position on the bike.

7. Train with other cyclists: Training with other cyclists can help you improve
your technique and stay motivated.
Find a group of cyclists with similar interests and goals to yours and join them to
train together.

8. Mental training: Elite cycling requires not only a strong body, but also a strong
mind.
Practice positive visualization and meditation to help you stay focused and
motivated during your workouts and races.
9. Proper Equipment: Make sure you have a bike that is suitable for your size and
body type.
You should also make sure you have appropriate clothing and equipment for the
weather conditions and demands of your training or race.
10. Consult a coach: If you are really interested in becoming an elite cyclist.
Consider working with a coach who can help you develop a training program
specific to your individual goals and needs.

In short, the path to becoming an elite professional road cyclist requires a rigorous
focus on training, nutrition, recovery and mindset, as well as the right support.

As we mentioned, if it were a secret in the following topic, I share with you the
nutritional guide of one of the best cyclists out there today and it is
 Cyclist's nutritional
guideTadej
Pogačar
Tadej Pogačar is a Slovenian professional cyclist who has distinguished himself with

his great performance in long-distance races, such as the Vuelta a España and the
Tour de France.
To maintain his energy level and optimal performance, Pogačar follows a balanced
and well-planned diet that includes the following elements:
1. Hydration: Water is essential for a cyclist's performance, as fluid loss can lead to
fatigue and exhaustion.
Pogačar drinks at least 3 liters of water a day and consumes sports drinks to replenish
electrolytes during training and races.

2. Carbohydrates: Carbohydrates are the body's main source of energy during long
distance cycling.
You should consume complex carbohydrates such as brown rice, pasta, whole wheat
bread and sweet potatoes. Also consume simple carbohydrates such as fruits, juices
and honey to get quick energy during races.
3. Proteins: Proteins are essential for muscle recovery after workouts and races.
Pogačar consumes high-quality proteins such as lean meats, fish, eggs, cheese and
Greek yogurt.

4. Healthy fats: Healthy fats are important for heart health and vitamin absorption.
You should consume healthy fats such as avocado, nuts, seeds and olive oil.

5. Supplements: Pogačar uses sports supplements to help maintain his performance

and health.
These include multivitamins, omega-3s, protein powders, and amino acids.

In summary, Tadej Pogačar's diet is based on a variety of nutritious and well-

balanced foods to meet the nutritional needs of long-distance cycling.
With adequate hydration, complex and simple carbohydrates, high-quality proteins,
healthy fats and sports supplements.
Pogačar makes sure his body has everything it needs to stay fit and in shape for
racing.
As you can read, Tadej Pogačar's nutritional guide is very good to know and have an
idea of what one of the best cyclists in the world eats... Recommendation: first of
all, you should consult your family doctor or trusted nutritionist to be able to
consume what is mentioned above.
Since each person has a digestive system that responds differently…
Also, in the next topic I share more tips Or what can be said, secrets of cycling…
 Secrets, tips
and strategies to become a
better cyclist
1. Consistency in training: One of the keys to becoming an elite cyclist is to be
consistent in training.
This means establishing a training program that suits your needs and goals, and
following it with discipline.
Consistency will help you gradually improve your fitness level and avoid injuries.
It is also important to stay hydrated throughout the day and especially during training.
I fly and repeat, if it were a matter of secrecy, I would always recommend taking a
break, for the simple reason that this principle makes the difference between a novice
and a professional.
2. Rest and Recovery: Rest and recovery are just as crucial as training and
nutrition.
You must allow your body to recover and repair itself after physical exertion.
In addition to getting enough sleep, you can complement this with techniques such as
massages, stretching and active recovery activities.

3. Racing Strategies: To improve your racing skills, it is essential to know the

strategies used by elite cyclists.
This includes knowing when to attack, when to pace yourself, and when to recover.
In addition, you must learn to work as a team and communicate with your teammates
during the race.
4. Bicycle handling techniques: Bicycle handling techniques are also important to
becoming an elite cyclist.
This includes balancing techniques, proper use of brakes and shifting gears.

It is essential to practice these techniques in different situations and conditions to

improve your skill and confidence on the bike.
These are just some of the secrets, tips and strategies that can help you become a
professional cyclist.

The key is to establish a proper training and nutrition plan, be consistent in your
training, and be committed to the process of improving your cycling skills and
performance.

I personally recommend enjoying the process and not thinking about the result, as this
way you will be able to progress gradually and if you maintain that focus at any given
moment you will be surprised by the performance and efficiency you have
obtained… Believe me, this is the best way to train.
 Conclusion
There you have it. The guide, key that influences performance and efficiency in
cycling, which by the way this guide covers almost everything in terms of advice
given by a professional instructor to a cyclist.

Now, put them into action.

Don't let it be knowledge that you only learn once and then never apply.

Apply them.

As you have seen, many of these principles are very easy to implement.
Add them to your routine.
Add as many as you can.
Don't worry about whether it's perfect or not.
To become an elite cyclist, apply this phrase:
“Fatigue is only mental. When you feel pain and are tired, start counting how far
you advance to rest and you will see that you will advance much more than usual.”
LeBron James

Put these tips into practice as soon as possible, in your training sessions… as soon as
possible.
Then, you can let us know what questions you have regarding our advice.
Let's go all out, you can do it!
Luis Fernando Saldarriaga
 About Luis Fernando
Saldarriaga

Luis Fernando Saldarriaga is a Colombian professional coach, endorsed by the UCI,

of the best riders in Colombia, with the highest number of stage wins in Europe.
Certified by UCI, to lead WORLD TOUR teams.
I have trained great Colombian cyclists recognized worldwide such as Nairo
Quintana, Esteban Chávez, Sergio Luis Henao, Sergio Higuita among others...
Having won the Tour de l'Avenir/Tour de Porvenir in France twice…
And now, after training hundreds of professional cyclists, I would like to emphasize
that the best way to practice cycling correctly is through professional training,
whether you just want to practice it for sport, for health, or professionally…
You might ask me why I insist so much on training. It is for the simple reason that I
want you to be able to avoid minor injuries and even serious injuries when you start
in this sport…
In addition, I have seen many cyclists who come to my training disillusioned and
with broken dreams of becoming professional cyclists because they have practiced
this sport incorrectly.

If you are an athlete who loves cycling, I invite you to train with me.
In a single program with 6 exclusive Modules in HD format, explained step by
step:
• 1. Fundamental aspects of cycling
• 2. Correct posture on the bike
• 3. Driving Techniques
• 4. Practical driving exercises
• 5. Braking, climbing and stopping techniques on pedals
• 6. Bicycle turning techniques

Now imagine being able to learn the best techniques of professional cyclists and
apply them in your training or rides with friends, and you will surely surprise them
with your performance.
I say this because I have trained the greatest cyclists in Colombia. If you want more
information, click on this box that will take you to my only and official page.

ENTER NOW