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…
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.
Agility training for cycling refers to exercises and drills that help improve a cyclist’s ability to quickly and effectively respond to changes in speed, direction, and terrain. This type of training focuses on developing balance, coordination, body control, and reaction time. It can include a variety of activities such as balance exercises, drills that simulate…
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…
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…
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:…
Illness or injury will keep most of from participating in our favourite sport at some point. It was after an injury that I rediscovered road riding. I’m glad I did since I never would’ve decided to take part in the Tour of the Moon in Grand Junction, Colorado otherwise. The Tour of the Moon is…