I started writing about sports nutrition on the blog about 10 years ago, when research on carbohydrate timing was still relatively new.
Optimizing Recovery with Carbohydrate Timing
Being able to train multiple days in a row heavily relies on your ability to recover. Everyone knows the basics of recovery: eat, sleep, and rest.
Is Instagram Reliable for Sports Nutrition Advice?
Sports nutrition information is more readily accessible than ever. Social media has become one of the primary ways for people seek nutritional information (2).
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Sustaining Energy for a 40 Hour Week of Cycling: What I Eat
A few weeks ago, I completed my highest training volume on the bike in one week, 40 hours. Extremely high volume is a true test of all of your training skills, but keeping up with the caloric demands is one of the most important skills.
In total, I burned 30,782 kjs (on the bike) in those 40 hours. I did a few 8 hour rides and on those days I burned 6,000 kjs in one ride.
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Caffeine Is Worse For Sleep Than You Thought
In this Journal Club we’re taking a TLDR approach to examining a new study that looked at the impact of caffeine on your sleep.
Is Maurten’s Bicarb System Worth the Cost for Cyclists?
When the intensity of your cycling increases, so does the concentration of lactic acid in your muscles.
The build-up of acidity within the muscles is a significant limiting factor. This primarily affects high-intensity efforts lasting 1-10 minutes (3). To solve the challenge of increased acidity, ingesting an “alkalinizer” like sodium bicarbonate has been suggested (3).
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Carbohydrate: How Much is Too Much?
It’s well known to cyclists that carbohydrates are essential for peak performance. For years, 90 grams of carbohydrate per hour has been the highest fueling recommendation (5). Recently, elite-level athletes have been pushing beyond 90g/hr (2).
Should Cyclists Take Creatine?
Creatine is a popular dietary supplement because it’s safe, legal, and boosts athletic performance.
Creatine’s stellar reputation with athletes makes it a foundational supplement for power sport athletes like weight lifters and football players, but what about us cycling folk?
Do Ketones Work?
In today’s journal club we’re taking a closer look at ketones by focusing on a paper from 2020 titled “Utility of Ketone Supplementation to Enhance Physical Performance: A Systematic Review” Let’s jump in.
Drinking Coffee and Riding Fast
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.