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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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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Cortisol is known as the stress hormone since it’s released when the body is under stress. It can be a sign of overtraining or be caused by outside factors like a busy or stressful time at work, family pressures or emotional stress. It’s a balancing act, your body has a finite amount of energy and […]
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If you’re ready to conquer an intense sporting event, one thing is certain: proper fuelling is the key to unlocking your full potential on event day. Just as a well-tuned engine requires the right fuel to perform at its best, your body needs the optimal nutrition and hydration to reach peak performance and achieve your […]
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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 […]
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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 […]
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Training progression will often stall for people and usually it’s because they’ve missed the mark on some crucial things needed for effective training gains.
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