Recovery for Runners and Cyclists: Researched Tools to Boost Performance
Sleep, meditation or mindfulness, and good nutrition are proven tools of recovery are essential for all cyclists and runners. Cyclists and runners need to worry about recovery after exercising because during a workout, the body undergoes stress and experiences muscle breakdown. If the body is not given enough time to recover, it can result in […]
Use Periodization to Plan What Kind of Training You Do To Prepare for Your Event
Your goal event is in a few months. How do you prepare? How do you organize your training so that you’re at your best for the event? One way to prepare is to organize and plan your training with a tool called “periodization.” Periodization starts with general training that builds your metabolic and muscular fitness […]
You Can Quickly Improve Speed And Strength With HIIT But Results May Short-Lived
High-intensity interval training (HIIT) receives a lot of attention from casual gym-goers to elite athletes. And with good reason. HIIT for runners and cyclists works – not only to build speed, power, and VO2max, but to build aerobic endurance and general fitness. Yes, you can increase your aerobic capacity through really, really hard and short […]
Yoga for Athletes: Unlocking Effective and Complete Recovery
Yoga for recovery might be the secret to faster recovery and improved performance. Yoga, once thought of as a practice reserved for 20-something former gymnasts and really flexible people, is now being recognized by cyclists and runners as a powerful tool for boosting athletic recovery. From relieving muscle soreness to enhancing mobility, bringing yoga into […]
Yoga for Endurance Athletes: Enhancing Durability and Strength
Yoga is one of the best things cyclists and runners can do to get stronger and more durable. Maybe yoga has a bad reputation among older cyclists and runners. Maybe people perceive it as too new-agey, or they feel like they aren’t flexible enough to even try yoga. But yoga is simply mobility work that […]
Short on Time? Optimize Training to Improve Endurance Performance
Given limited available time, how can we structure training to improve performance? Or put another way, what is the minimal amount of time to train and still improve performance while running or riding? The answer is, as usual, it depends – mostly on your goals and your past experience. The volume and intensity of your […]
If Training in All Intensities Deliver Solid Results, What Training Should You Do?
Training in higher-intensity zones usually brings about more positive adaptations. Yet if you do too much intensity, you’ll stagnate and/or burn out. So we learn two things from this: One, we need a balance of intensity and endurance, and two, we can target certain adaptations, such as increasing VO2max by improving cardiac output, by optimizing […]
How to Use the Triangle of Health to Improve Superior Durability and Performance
As an age-group runner or masters’ cyclist, the Triangle of Health can build our durability and help us accomplish our best performances. If all you do is run, and all you do is ride your bike, you’re not reaching your performance potential and you’re far more likely to be injured. The Triangle of Health is […]
Fueling for Performance: Optimizing with Specifically Timed Nutrition
Whether you’re training for a race or simply trying to improve your personal best, proper nutrition is essential for fueling your body and achieving peak performance. But with so much conflicting information out there, it can be difficult to know what to eat before a workout, on a rest day, or even before bed. In […]
Endurance Training for Cyclists: Mastering Long Rides
Bonking on a long ride is the terrible feeling that you’ve suddenly started pedaling in mashed potatoes, your head has detached itself and is now floating in the stars, and your body feels tingly – not in a good way. Yes, that’s a personal experience, and yes, that is the dark edge of under-fueling. But […]
