In every training program, it is important to balance intense workouts with adequate rest and recovery. This is where active rest comes in. Active rest, also known as active recovery, refers to a type of rest that involves engaging in low-intensity physical activity instead of complete inactivity. It’s a way to recover from workouts while…
Curious about gravel riding? Here are some tips for preparing for a gravel ride: When you’re comfortable riding on gravel roads, you can start planning longer rides and overnight adventures. If you need help ramping up the mileage and getting your nutrition dialled in, contact me!
While some endurance sports, such as distance running or cycling, may benefit from a higher power-to-weight ratio, there is no single “ideal” body weight or body fat percentage for all endurance athletes. While endurance athletes typically have lower body fat percentages and higher muscle mass compared to the general population, their body weight may fluctuate…
Muscle cramps are a common problem faced by many endurance athletes, especially during long or high-intensity workouts. Here are some tips that may help reduce cramping: Muscle cramps can also be a sign of underlying medical conditions or overuse injuries, so if cramping persists despite preventive measures, it’s important to consult with a healthcare professional….
Overtraining, also known as excessive training, occurs when you exceed your body’s ability to recover from intense physical activity or when you train too frequently without enough rest. The signs of overtraining can vary from person to person, but here are some common symptoms: It is important to listen to your body and recognize the…
Signs your training is progressing can be subtle! If you feel like your training has plateaued, you could be moving forward without noticing it. Here are five ways to tell if you’re making progress in your training: Remember that progress can be slow and steady, so don’t get discouraged if you aren’t seeing big improvements….
Zone 3 training typically refers to a specific heart rate zone used in cardiovascular exercise training. It’s generally considered to be a moderate intensity effort, where your heart rate is elevated to about 70-80% of your maximum heart rate. To determine your maximum heart rate, subtract your age from 220. For example, if you are…
Pre-training nutrition is essential for optimizing performance and recovery during exercise. Here are some important things to consider: Overall, pre-training nutrition strategies should focus on hydrating the body, providing adequate carbohydrates and protein, and timing meals appropriately. What are some good pre-training snacks? Choosing the right pre-training snacks can help fuel your body and optimize…
Being down and out with an illness is hard but training too soon after an illness can set you back further.
If you increase power in your pedal stroke, you’ll become a much more efficient rider. A more powerful pedal stroke means you’ll not only pedal faster, but you’ll also be less fatigued! There are several ways to increase power in your pedal stroke, here are a few suggestions: Our weekly workouts in Zwift will help…