Looking for some new energy gel brands to try? If you're a cyclist, runner or other endurance athlete who spends more than two hours at a time exercising, then it's important to have a nutrition strategy. Some products can cause GI distress, or taste bad, or have some other issue that prevents you from performing at your best. We've created this list of every energy gel brand … [Read more...] about Complete List of Energy Gel Brands for Endurance Sports
1Training & Health
What is a Soigneur in Cycling?
By Stan Purdum Soigneur (approximate French pronunciation: SWAN-yea) is one of the many French words relating to cycling. With the Tour de France being the world’s premier cycling event, French words connected to the sport have been picked up by cyclists around the globe. In short, a soigneur is an assistant who is responsible for feeding, clothing, massaging, and … [Read more...] about What is a Soigneur in Cycling?
5 Simple Strength Exercises to Keep Cyclists Injury-Free
By Coach John Hughes Almost every roadie suffers an overuse injury at some point. When you ride your legs go through about 5,000 pedal revolutions per hour! If you have a weaker muscle, tendon or ligament it is overly stressed 5,000 times an hour. Here’s what you can do to prevent injuries. With regular training you can build stronger muscles, ligaments and tendons and be … [Read more...] about 5 Simple Strength Exercises to Keep Cyclists Injury-Free
7 Keys to Effective Goal Setting
By Coach John Hughes “If you don't know where you are going, you'll end up someplace else.” Yogi Berra. We often set goals for the year ahead at New Year’s. However, only about 10% of the people who make New Year’s resolutions actually keep them! Here are seven tips on how to get to where you want to go instead of ending up somewhere else. … [Read more...] about 7 Keys to Effective Goal Setting
13 Bike Trainer Workouts with Maximum Value
By Coach John Hughes According to last week’s Question of the Week, about two thirds of respondents ride indoors. 36% use a plain old-fashioned trainer 15% use a new smart trainer 9% take spinning classes 6% ride rollers 35% only outside or not at all … [Read more...] about 13 Bike Trainer Workouts with Maximum Value
10 Cycling Training Tips to Improve Your Riding
by Peter Wimberg Looking for the most helpful cycling training tips that will really make a difference in your riding? I’ve had the benefit of almost 40 years of riding with 22 of those years racing and 12 of them training athletes one on one and also presenting clinics and teaching group classes. I’ve learned a lot about what has worked for me and other endurance athletes … [Read more...] about 10 Cycling Training Tips to Improve Your Riding
Why Use a Smart Trainer? 7 Reasons to Consider for Road Cyclists
You're a roadie. You love cycling because you enjoy going outside, discovering new places and riding with other riders. So why use a smart trainer? … [Read more...] about Why Use a Smart Trainer? 7 Reasons to Consider for Road Cyclists
What is Cyclocross? The Ultimate 101 Guide to CX Riding
By Darren Cope By now you've most certainly heard of it. You have maybe even seen it, and some of you probably have friends who do it. What is it? Cyclocross of course! It's also the fastest growing segment of the sport of cycling, and a whole lot of fun! If you've come this far, hopefully you're prepared to learn a bit more about what cyclocross is, how it can benefit you … [Read more...] about What is Cyclocross? The Ultimate 101 Guide to CX Riding
5 Ways to Improve Your Riding This Winter
By Coach John Hughes The top contenders in the pro peloton are all very fit and winning races requires more than fitness. Team Sky uses a strategy called “the aggregation of marginal gains.” The coaches identify different ways riders can improve slightly, which when taken together produce better performance and more wins. Here are five simple things you can do this winter … [Read more...] about 5 Ways to Improve Your Riding This Winter
Can Breathing Through Your Nose Make You a Faster Cyclist? An Interview with Tom Piszkin
by Lars Hundley Recently, I read a book called The Oxygen Advantage: Simple, Scientifically Proven Breathing Techniques to Help You Become Healthier, Slimmer, Faster, and Fitter. (https://amzn.to/2rvYpGe) The gist of the book is that nasal breathing is substantially more efficient. You can train yourself to breathe through your nose even during most levels of exercise, which … [Read more...] about Can Breathing Through Your Nose Make You a Faster Cyclist? An Interview with Tom Piszkin
What’s the Optimal Cycling Cadence?
by Gabe Mirkin, M.D. Cycling is a power sport. The stronger you are, the faster you can go on a bike. Power = [force that your feet apply to the pedals] x [cadence, or how fast you spin your pedals]. Cadence is the number of pedal revolutions per minute (RPMs). Bicycle computers that show your cadence are available in bike shops and online bicycle catalogs. Fatigue for … [Read more...] about What’s the Optimal Cycling Cadence?
Avoiding Weight Gain During the Holidays
By Coach John Hughes The holidays are filled with temptations! A friend of mine with a Ph.D. in nutrition once told me, “I never met a calorie I didn’t like.” Put differently anything in moderation is okay. Enjoy that piece of pie, fruitcake or a couple of holiday cookies. Being overweight is a risk factor for heart disease, diabetes and stroke. Each decade past the age … [Read more...] about Avoiding Weight Gain During the Holidays
Ask The Bike Fit Coach: Best Stretches Prior and Post Ride, Part 4
By Rick Schultz, MBA, DBA Here are the final three terrific stretches for cyclists that are useful before and after your ride to keep you comfortable and injury free. These two stretches will help your lower back and the latissimus dorsi muscles in your mid back. To see some of our previous stretches in this series, be sure to read Part 1, Part 2 and Part 3. Don't forget … [Read more...] about Ask The Bike Fit Coach: Best Stretches Prior and Post Ride, Part 4
Maintaining Fitness During the Holidays
By Coach John Hughes I hope all of you had an enjoyable Thanksgiving! Carol and I got in our first two days of XC skiing. We were very pleased that I’ve totally rehabbed my broken ankle from last January and it didn’t give me any problems. Years when we ski by Thanksgiving are usually good ski years, so we’re excited. It’s four weeks to Christmas and you’re busier than … [Read more...] about Maintaining Fitness During the Holidays
Lactic Acid is Good for You: Why Everyone with a Healthy Heart Should Do Interval Exercise
by Gabe Mirkin, MD Athletes use interval training to make themselves faster and stronger, and everyone with a healthy heart can benefit from this technique. A typical interval workout for non-competitive exercisers would be a session of jogging, walking or cycling in which they: • Warm up by moving slowly for about 10 minutes, • Pick up the pace until they feel a slight … [Read more...] about Lactic Acid is Good for You: Why Everyone with a Healthy Heart Should Do Interval Exercise