Rest days when training but are often skipped, or put off until you feel physically fatigued.. It’s hard to slow down when you’re feeling good, but they are one of the most important parts of a training plan. Below are some of the reasons rest days are so important. Muscle recovery: Physical activity, especially strength…
Preparing for your first century ride, which is a 100-mile bike ride or 100 km for a metric century, requires a structured training plan to build endurance and improve performance. Here is a general outline of a training program for riding a century. How long it takes you to prepare will depend on your fitness…
Kayak endurance training typically involves increasing cardiovascular fitness through activities such as long distance paddling, interval training, and strength training for the upper body and core muscles. Remember to warm up and cool down before and after each training session, and to listen to your body and avoid overtraining. It’s also important to consult with…
Most people know that as an endurance coach, I support athletes who are preparing for events such as long-distance cycling and other endurance sports like hiking and kayaking. Here are some of the other things I do as an endurance coach: As an endurance coach, I work with athletes of all levels, from beginners to…
I previously posted about the benefits of high cadence pedalling, today is about the benefits of low cadence pedalling. Both have a place in a training program. Here are 4 benefits of low cadence pedalling: Increased muscle activation: Lower cadence pedaling recruits more muscle fibers, including slow-twitch muscle fibers that are important for longer endurance…
I thought I’d do a quick post on why high cadence pedalling was beneficial to all cyclists, not just roadies. High cadence pedalling refers to cycling at a high number of revolutions per minute (RPM) and is considered important in training because it can improve several aspects of a cyclist’s performance. Here are 4 benefits:…
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…
There are 3 types of muscle fiber, all of which are important in a training program. Type I are commonly known as slow-twitch fibers. These are the fibers that are good for endurance since they take a long time to fatigue. They also produce the least amount of force. The lower body is predominately made…
When people think of recovery, they tend to think of things like ice baths and protein shakes. However, one of the most important things for recovery is sleep! After an intense training session, everything in the body must recover. This includes the tissues in your body and the central nervous system. Some signs of fatigue…