I love drinking coffee with my family at a lazy breakfast, on a cold day exploring San Francisco, or most of all at the end of a long winter ride. Coffee tastes amazing and smells glorious; it can also make you faster on the bike.
If you're a cyclist interested in learning more about how protein can impact your performance on the bike this post is for you. We cover quantity, quality, and timing recommendations as well as strategies for vegan and vegetarian athletes.
This is the third post in our series on fueling better as a cyclist. In it, we cover the glycemic index, glycemic load, and timing considerations for fueling better after your rides.
This is the second post in our series on fueling better for cycling. In it we cover how high intensity riding changes our reliance on carbohydrate, quantity recommendations for fueling while on the bike, the carbohydrate density of different foods, and the importance of training the gut.
This is the first post of our series on fueling better for cycling. In it we cover carbohydrate loading, the high carbohydrate availability approach to fueling, and how understanding timing is important in order to arrive at your race or event optimally fueled.
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…
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.