Most of us were told the same thing at some point… Protein timing after exercise matters. You should finish your session, get protein in within 30 minutes, or you’ve wasted the work. So we’d chase a ride with a shake before we’d even racked the bike. And we were convinced the clock was ticking on […]
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You plan a big Saturday ride all week. When Saturday rolls around you’re excited, the weather’s finally good, and you head out with nothing but a coffee and good intentions. The first hour feels great. Then somewhere on the second climb the legs start to feel heavy, the effort that felt easy starts to hurt, […]
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Scroll for 30 seconds through cycling content online, and you’ll be told about a few dozen cycling performance supplements that promise to make you faster. Most of them don’t do anything. The supplement industry is enormous, loosely regulated, and very good at selling hopes and dreams. The real picture is much smaller and much less […]
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I’ve written before about low energy availability — what it is, who’s at risk, and how to start climbing out of it. That post deals with the state itself: not enough fuel left over after training to run the body properly. This one is about what happens when that state doesn’t get fixed. Because low […]
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Every spring, riders sign up for a summer gran fondo, do the same two-hour Sunday loop at the same comfortable pace for a few months, and show up on event day hoping momentum carries them through. It usually doesn’t. They finish, but they finish empty — cramping on the last climb, walking sections they could […]
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If you’ve ever felt exhausted, stuck in a training plateau, or just not recovering the way you should, stress might be the culprit. Specifically, cortisol—the hormone your body releases in response to stress—could be working against you. Cortisol plays an important role in energy regulation, metabolism, and recovery. It’s a normal part of training, helping […]
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Long-distance cycling isn’t just about grinding out miles—it’s about smart training, good snacks, and keeping your head in the game when your legs are begging you to quit.
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Whether you’re just starting out or looking to level up your cycling, these essential cycling endurance tips will help you crush those miles. These are the same tips I give my coaching clients and I’ve seen firsthand the difference these nine simple things can make to your cycling performance. Starting Strong: Building a Foundation Let’s […]
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Low energy availability (LEA) is a state in which the amount of energy taken in from food is not sufficient to support normal physiological functioning, including menstrual function, bone health, and immune system function. This can occur when the energy intake is low relative to the amount of energy expended during physical activity and other […]
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For cyclists, kayakers, and adventure sport enthusiasts alike, the journey of long-distance endurance endeavours isn’t just a physical challenge—it’s a mental battleground. To conquer the demanding landscapes and push your limits, it’s essential to develop mental toughness, maintain focus, and deploy effective strategies to overcome fatigue. In this blog post, we’ll explore the psychological aspects […]
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