We have often discussed the value and importance of High Intensity Intervals (HIT) here at Pez. There is a reason, of course, they are a central component of racing success, yet questions remain, so let’s dive into the lactic acid pool once again!
Since the mid-1990s, the public message has been overwhelmingly prevalent and clear – hydration is important and critical to health and performance. Our own Toolbox Editor Dr. Stephen Cheung tested this assumption head-on in a unique way with a study that received a lot of media attention. What did he find?
You lean forward, driving down on to the pedals, legs exploding, chest burning, mouth wide open, sucking as much air as possible into your hungry lungs. That process of laboured breathing and ventilation is a primal force. Can we train our respiratory muscles to decrease the stress of breathing or even ride faster?
Every cyclist loves to eat, and half of the fun of cycling is in having a built-in excuse to eat in large quantities. What we put into our bodies before and during our rides, however, can have a direct impact on our fatigue resistance. Let’s refresh our memories with a primer on fuel utilization during exercise and the importance of carbohydrates.
The heart is a muscle, and can be trained just like any other muscle in your body. Cardiovascular mechanisms and the inability to supply blood and nutrients to the different tissues in the body remain at the “heart” of many of the proposed models of fatigue, so this seems a good place to start our exploration…
Often at the end of a Grand Tour, we see a GC contender or leader yank a rabbit out of the hat and pull off a time trial result way beyond anything they had previously accomplished. We hear all the time that the maglia rosa/maillot jaune gives its wearer wings, but how do external rewards affect time trial performance in the lab?
Cycling, while generally pleasurable, is ultimately all about pain and suffering at the sharp end of competition. Fatigue and exhaustion is something we have all felt at some time or other. However, why do we actually get tired on the bike and what constitutes fatigue?
Fasted and ‘controlled carbohydrate’ training is getting increasing amounts of attention. There are suggestions that these protocols could even ‘remodel’ muscle in favour of using fat as a fuel. PEZ explores what the scientific evidence says, how pro cycling teams are using these approaches and what we could learn to enhance our performance in practise.
Watching the final crush of Milan San Remo is to view the crescendo of many hours of impressive metabolism. 1000 kilojoule/hour are common place in the racing peloton, and most surely the last hour of M-S-R is way above that value. Those guys are lean and mean. Are You? Look, I’m not saying…
A popular food among cyclists and athletes, oatmeal is likely to be found in most cupboards and hotel rooms across the racing scene this season. A great choice for carbohydrates and one of the more economical quality carbohydrate choices available, and with so many practical uses in the kitchen!
If cycling is a sport of suffering, most of the time that suffering comes down to our muscles feeling like anchors on a climb or exploding in agony in a sprint. But fatigue, like love, is a many-splendored thing. Does the type and location of fatigue occur at different parts of our nerves and muscles depending on the type of exercise that we do?
With the eventual approach of (hopefully) late winter in the northern hemisphere, most of us are transitioning out of preparatory or base training and looking towards incorporating higher intensity efforts into our programs. What are some of the thoughts behind planning intervals properly?
Late January is typically the depths of winter in the northern hemisphere, so many of us have been riding indoors for more than a month. Cabin fever gets us debating whether to dare a ride outdoors or head back to the trainer. Anyway, it seems like a good time to go over some rules concerning exercising outdoors in the cold.
Nothing fits with cycling so much as the post-ride java stop, and that’s probably half the reason many of us get out on group rides to begin with. Caffeine is probably the most common ergogenic aid in use in cycling and the world in general, so it’s time to take a look at the science behind it...
Part of any good training program is a period of rest, recovery, and regeneration from a hard season of riding. Of course, some of us can take it a bit too far over the holidays, with a bit of gluttony and bad weather conspiring to reduce activity and fitness. What’s the physiological process of detraining, and how has it worked out for Miguel Indurain?
It’s a razor-thin line that we as athletes walk between being extremely lean and fit on the one edge, and the precipice of overtraining and increased risk of infections and illness on the other. With flu season upon us, what should we be considering about maintaining our off-season health?
Does being fitter also make you tougher? Does improved fitness actually alter pain tolerance? Cycle sport is intricately mythologized with the heroism and agony of suffering. We watch and marvel not just at the speed and power of the pros, but for the thrill (for us) and suffering (for them) inherent in racing over cobbles, high mountains rain, extreme heat, and even snow.
This past weekend the Cyclocross World Cup kicked off in Valkenberg with a commanding win by Lars Van der Haar, after a typically audacious start for the young gun. The ability to sprint for the hole shot by LVdH and another young star like Mathieu Van der Poel are impressive and, surely, taxing, but how taxing are they?
Nothing is worse than meeting “the man with the hammer” in the midst of a ride or a race. An essential part of race-day preparation is pre-race nutrition, and the timing and content of what you eat can have a huge impact on your actual performance. We know that it is essential to keep our fuel supply topped up during the ride, but what should we be eating before heading to the start line?
The Tour is won by the best cyclist, and that includes on and off the bike. Eating well and properly is not only good for the morale, but it’s critical in ensuring adequate recovery for another day of hard effort. What do elite cyclists do in terms of eating and energy output over the course of a hard stage race?