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How To Increase Your Pedal Speed Using Creatine

Creatine has been used to build strength and muscle since the 1990s, but can cyclists benefit from this supplement too? 


Although it is primarily used by bodybuilders, creatine supplement has proven beneficial to all forms of cyclists. 


How Does It Work?

Creatine is essential for the production of ATP, your cells' most basic energy source. As a result, you will be able to perform better during high intensity physical activity, increase muscle strength, and gain muscle mass.


    

Creatine for Cyclists


Creatine has mostly been studied for sprint performance, but there have also been studies supporting its benefits when combined with carbohydrates for road cyclists in time trial races.


The International Journal of Sports Physiology and Performance published a study in 2013 found that cyclists taking 20 grams of creatine monohydrate a day (four separate 5-gram doses) for six days pedaled with more power and resisted fatigue better than they did prior to supplementation.  


Additionally, a 2016 study performed by Australian Catholic University and Australian Institute of Sport which used interspersed efforts over a 120 km ride to give the research a road race feel found that those using creatine rather than a placebo produced more power in the final 4 km.


Further, another benefit of creatine that might be beneficial  for cyclists is its ability to improve training sessions, which in turn may improve overall endurance in the long-term.


 

Creatine Supplementation During Off- Season


Creatine supplements appear to promote muscle size and strength, making them a popular choice for athletes who do weight training. If a cyclist focuses on weightlifting in the off-season, creatine might also be a right choice. Creatine helps to increase muscle glycogen and carbohydrate load, so you can travel faster on long distances. 


In summary, the use of creatine supplementation appears to be able to improve performance in activities with anaerobic superiority, and intermittent aerobic training may also benefit. The evidence found in the available literature is categorical to some extent, but undeniable in its results, so that the use of creatine supplementation can optimize performance during the predominant anaerobic activity (ATP / PC system) and subsequent lactic acid anaerobic. 

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