1Training & Health

By Arnie Baker, MD Key Cycling Nutrition Points Refueling after exercise is a proven recovery strategy. The sooner the better. Refueling during exercise is best. Prompt refueling benefits both endurance and strength athletes. Prompt refueling benefits aerobic and anaerobic work. Aim to ingest at least 50 grams of carbohydrate (200 calories) within the first 30 … [Read more...] about Cycling Nutrition: How to Eat After Rides

By Gabe Mirkin, M.D. The training principles that improve performance in competitive athletes can be used by all exercisers, even those who have never exercised previously, and can help to prevent heart attacks and prolong lives. … [Read more...] about All Exercisers Can Gain Health Benefits from Elite Training Methods

Can you get faster in just 30 seconds? You might if you try this set of short intervals from the recently published study in the Scandinavian Journal of Medicine and Science in Sports called Superior performance improvements in elite cyclists following short‐interval vs effort‐matched long‐interval training. If you've read much about fitness and training, you're probably … [Read more...] about Quick Tip: Try These 30 Second Interval Sets to Get Faster

By Arnie Baker, M.D. It's pretty obvious that hydration and nutrition is important during cycling, but it's also helpful to pay attention to it leading up to an important event. If you take time to prepare the night before, you'll be much more likely to ride strong. Here are my recommendations on preparing nutritionally for your next big ride or race. … [Read more...] about Cycling Nutrition: What to Eat Before an Event

Going out on a cold weather ride? Consider starting out into the wind. This becomes increasingly important as the temperature falls. Why? Wind chill. The wind-chill effect is why air feels colder than the actual temperature. Here's an example. If it's 50 degrees and calm, it feels like, well, 50 degrees. But if it's 50 degrees and a 15-mph wind is blowing, wind-chill charts … [Read more...] about Start Winter Rides Into the Wind

By Gabe Mirkin, M.D. Up to 70 percent of North Americans adults will develop diabetes or pre-diabetes, usually from insulin resistance caused by excess fat in the liver and muscles. Exercise helps to empty fat from the liver and muscles, so exercise helps to prevent and treat diabetes. … [Read more...] about Exercise Treats Insulin Resistance

The main cornering mistake most riders make is not using their eyes. Instead of looking at the turn carefully, well in advance of approaching it, they stare too near their front wheel. Scanning the corner early helps you choose the correct speed and best line. … [Read more...] about Quick Tip: Scan Ahead to Improve Your Bike Cornering

It gets hard easily out there. So don't "take your water bottle out for a ride." That means finishing with the bottle still full because you forgot to drink, or you didn't start till the ride was almost over. Been there, done that, eh? Well, the same goes for food. You don't want to take your energy bar, gel packet or other snack for a ride, either. … [Read more...] about Quick Tip: Don’t Take Your Water Bottle for a Winter Ride