In today’s Journal Club we’ll check out a brand new paper examining caffeine, coffee, and riding a bike as fast as you can. Does coffee improve your cycling? Should you stop drinking coffee in the lead-up to an important event in order to boost your caffeine sensitivity and performance on race day? Let’s find out. Clarke, N.D. and D.L. Richardson, Habitual Caffeine Consumption Does Not Affect the Ergogenicity of Coffee Ingestion During a 5 km Cycling Time Trial. Int J Sport Nutr Exerc Metab, 2020: p. 1-8. Before we cover a few highlights from the study, let’s start with a bit of…
In today’s video presentation, we take a closer look at how your training choices can impact your recovery, the multi-dimensional nature of fatigue, the role of RPE, methods to quantify recovery, and a handful of the most popular modalities used to improve recovery. Do me a favor, and please watch it in 4K!
Today I’m kicking off a new blog segment called the “Journal Club.” In the Journal Club, we’ll examine a single research paper that holds significance to you as a cyclist. Whenever possible, I’ll select open-access research and include a downloadable link to a personally annotated PDF so you can dig into a full-text version and follow along. In today’s Journal Club we’ll check out a brand new paper examining the performance implications of a Low Carb High Fat or “keto” diet. Is going “keto” likely to improve your cycling? Let’s find out. Burke, L.M., et al., Crisis of confidence averted: Impairment…
Training low-carb is one of the hottest topics in cycling but should you actually do it? Topics in this post include a rationale for carbs, current recommendations for carb intake, a rationale for restriction, periodized nutrition, and a few practical suggestions to apply to your training.
Can beet juice actually make you faster on the bike? The short answer is yes. Topics in this post include an explanation of how beet juice works to improve performance, recommend dosage and timing, varying quality of beet juice products, road blocks to beet juice effectiveness, and practical recommendations for using beet juice in your training and racing.
How important is it for a cyclist to stay hydrated? Topics in this post include a brief look at the historical perspectives on hydration, conflicting hydration research, and a host of practical suggestions for developing a customized hydration approach to apply to any bike race or event.
What is VO2max and how do you build it higher in your cycling training program? This post offers a basic definition of VO2max, covers genetic and training influence, and lists practical suggestions for incorporating VO2max workouts into your cycling training.
Do pedaling drills make you faster on the bike? Is pursuing a "smoother" pedaling stroke worth your time as a cyclist? Topics include metabolic efficiency, pedaling symmetry, leg dominance, and individuality.