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Category: Cycling IQ

Cycling IQ/Training

The Cycling Warm-Up Guide

June 21, 2022June 22, 2022 Nate Dunn M.S.

Everyone knows warming up is essential; or is it?

Most cyclists feel a responsibility to warm-up but many are uncertain of how to do it. 

In this guide I’ll lay out the evidence-based foundation of the warm-up, while offering specific suggestions for how you might tailor a warm-up to the specific demands of your event. Let’s jump in. 

Read More “The Cycling Warm-Up Guide”

Cycling IQ/Journal Club

Is Polarized Training The Best?

February 11, 2022June 21, 2022 Nate Dunn M.S.

In today’s journal club, we’re digging into the topic of “Polarized Training” by examining two new opinion papers that take opposing sides on whether Polarized training is an optimal strategy for endurance athletes. Let’s jump in.

Read More “Is Polarized Training The Best?”

Cycling IQ/Training

RPE Is The Future, Here’s Why

December 16, 2021June 21, 2022 Nate Dunn M.S.

When I began coaching in 2010, I leaned hard on each of my clients to get a power meter; here was my pitch.

“Yes, I know you’re already using a heart rate monitor, but precisely measuring your training intensity with power is the surest way to improve on the bike, plus it’s incredibly fun.”

Read More “RPE Is The Future, Here’s Why”

Cycling IQ/Sports Nutrition

The Protein Guide for Cyclists

November 17, 2021June 21, 2022 Nate Dunn M.S.

Most cyclists don’t think a lot about protein; that oversight is a mistake. Consuming adequate protein ensures the maintenance of lean muscle mass, might improve cognition and sleep, and potentially helps to keep you from getting sick [1-3].

Read More “The Protein Guide for Cyclists”

Cycling IQ/Sports Nutrition

Fueling Better After Your Rides

October 14, 2021June 21, 2022 Nate Dunn M.S.

We’ve already covered fueling before and during your rides; in today’s post, we’re focusing on after you cross the finish line.

Read More “Fueling Better After Your Rides”

Cycling IQ/Sports Nutrition

How To Fuel Better During Your Rides

September 15, 2021June 21, 2022 Nate Dunn M.S.

In our first article from our series on fueling for cycling we focused on the period of time before your ride or race begins. In today’s article we’re zeroing in on how to fuel better during your ride.

As we covered earlier, when ride intensity goes up, so does your reliance on carbohydrate [1].

Read More “How To Fuel Better During Your Rides”

Cycling IQ/Journal Club

Riding Bikes and Drinking Beer

August 26, 2021June 21, 2022 Nate Dunn M.S.

Is there any time a beer tastes better than after a long bike ride? Despite the strong bond between bikes and beer, we still need to ask the question; What impact does drinking beer after a ride have on our performance?

In today’s journal club we’ll examine a new article about beer and exercise. Let’s jump in.

Read More “Riding Bikes and Drinking Beer”

Cycling IQ/Sports Nutrition

Carb Loading For Cycling; Does It Matter?

August 9, 2021June 21, 2022 Nate Dunn M.S.

For over a century, cyclists have known that stacking meals with carbohydrates is a requirement for riding fast [1, 2].

While lower cycling intensities draw on fat as an energy source, the harder you ride, the more your body taps into on-board carbohydrate (glycogen) to fuel your fastest efforts [1].

Read More “Carb Loading For Cycling; Does It Matter?”

Cycling IQ/Journal Club/Training

Why Are Masters Sprinters Slower?

July 1, 2021June 21, 2022 Nate Dunn M.S.

I’ve never met a cyclist excited about getting slower, especially in a finishing sprint, but as hard and as smart as you train, getting older means getting slower.

So why exactly does your sprint get slower as you age, and is there anything you can do about it?

Read More “Why Are Masters Sprinters Slower?”

Cycling IQ/Training

Cycling in the Heat: How To Do It Better

June 17, 2021March 13, 2022 Nate Dunn M.S.

Do you love riding in the blazing heat?  Me neither.  If races were only held in cool temperatures, avoiding the heat when training would be simple; only ride in the morning.  But cycling doesn’t work that way.  Inevitably it’s going to be hot, and you’re going to be on your bike.

Read More “Cycling in the Heat: How To Do It Better”

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