Whether travelling internationally for work, vacation or athletic competition, it’s important to prepare ahead. Medical and health aspects to consider when travelling include: travel and health advisories, immunizations, medications, and jet lag.
It has been a very hot summer so far, and the Tour de France is also heating up geographically with its move southwards into the Pyrenees. What is the process of adapting the heat, and how much can it help improve your tolerance and performance in hot weather?
Ultra climbing events not only take a specialized fitness, it requires some unique performance “habits”. Here are few tips to help you survive and thrive in an ultra climbing event.
I had the good fortune to join the Trek-Segafredo team for a warm-up ride before the Tour of California in May. It was a great lesson in reinforcing solid riding habits, whether solo or in a group.
Within our cells are structures called ‘mitochondria', which are key components of skeletal muscles, providing energy for almost all the activities of the muscle cells. Training mitochondria to upgrade your engine can be valuable - but knowing the right dose is key.
You’ve learned as an endurance athlete just how many grams of macronutrients you need to perform at your top potential. Surprised by the carbohydrate requirements you struggle to feel like eating is not a job at times, I get it. I’ve been there. It takes attention to be on top of your nutrition as an endurance athlete, especially if you really have a lot of volume in your training, but there are healthy, and tastey ways to maintain the nutrition you need as a cyclist.
One of the pieces of advice given most often to riders trying to get faster is to ride with people or groups that are faster than they are. And it’s pretty good advice, because faster group rides motivate us to go harder and longer.
After the climbing festival that was the Giro, many of you may be considering your own epic climbing ride this season or next. After covering some training ideas last week, what are nutrition and equipment considerations that might be important in making it a fun rather than a survival ride?
The Taiwan KOM Challenge offers up 11,000 feet of elevation gain in a 62 mile jaunt up the increasingly legendary Wuling Climb. Our Matt McNamara conquered it last October, and Toolbox Editor Dr. Stephen Cheung is tackling it this July. Let’s look at preparing for this or any other mega-climbing festival.
The Giro’s decisive Chianti TT this past Sunday placed a heavy emphasis on both massive power AND aerodynamics. The key to both is a healthy and strong lower back and neck. What are some symptoms and management of pain in these areas?
How do you go about making a scientific comparison of cycling training over time? Every parent, at some time or another, probably has given the “when I was your age” speech to their kids. And within any sport, an ageless argument is always how the current generation of stars match up to the titans of the sport’s history.
Life sometimes gives us moments to reflect on who we are and why we do some things. What is your motivation for cycling? When it’s crunch time, what do you hold onto as the reason you are gutting it out rather than dropping off?
You feel ready. You have done the training, the hours of riding and zone specific work to fully prepare your body for the onslaught to come. But is your bike as ready as you are? Go beyond just cleaning your bike to see how to make sure your bike is well-prepped for your race or Gran Fondo.
Delving into Matt Hayman’s Paris-Roubaix winning power file, we can see that pushing on the pedals over 6 hours, 9 minutes and 22 seconds required 6696 kilojoules of energy. What are the implications of kilojoules for cyclists and nutritional intake?
How deep can you go and how much do you have left in the tank? Part of it is how much you are willing to suffer, but the bigger picture is how much energy you still have to spare during the ride. What if there was a way to model and monitor that in your training?
Sprinting is a primary component of cycling for racers and recreational riders alike, but it's often neglected in training programs. Base miles are in the bank and functional threshold power (FTP) has been raised, and with race season kicking off, it’s now time to build some speed.
As endurance athletes we have so much to focus on. Training, hydration, sleep, equipment, getting enough protein, carbohydrates, how about good fats? How fast are we? Are we climbing well? Sleeping well? What about calcium and bone health?
We hear so much in the media about ergogenic aids and dietary supplements that lots of misconceptions can arise. We might think everybody is taking lots of cycling supplements, but is that reality? A Canadian study is one of the first to explore dietary supplement use across a wide range of athletes.
Genital and perineal pain and numbness in bicyclists, which is also called, “Cyclists Syndrome” or pudendal neuralgia, is caused by compression of the pudendal nerve and artery as they pass through the perineal area (the area between the anus and base of penis or vagina).
One of my early coaches was fond of encouraging me to “just do the work.” The phrase became a personal mantra that continues to echo in my consciousness, to this day.
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