Caffeine is found in an enormous number of sports products including gels, chews and hydration mixes. Why? There are various potential performance enhancing effects. First, it can help to mobilize free fatty acids which may help you to better use fat during endurance training and endurance events. If we can leverage fat better, we spare the carbohydrate or glycogen stored in muscle which results in increased endurance. In other words, by saving carbs, you can go farther and longer.
Training tools have matured to a point that makes training methods more scientific. Universal terminologies like zone-training, power meter training (Watts), heart rate (HR), or "perceived rate of exertion" (RPE or PE) are used by many training programs. While all of these approaches have great advantages, they can become confusing, overwhelming, and discouraging if not understood or used properly. This article provides an overview of the "zone training" terminology used by many athletes and coaches.
Two elements of improving freestyle swimming include Swim Fitness and Swim Technique. Improving both will result in a more efficient and faster swim. To maximize your gains, master swim technique first through specific drills. This will help develop proper swim habits and muscle memory. As you improve, incorporate fitness (speed or endurance) sets. Seeking to improve fitness too soon will only result in mastering bad swim habits limiting speed and endurance potential. After learning proper body position, the catch-up drill is one of the many swimming drills that will help swimmers learn better freestyle swimming technique.
Hot Foot is a common experience to new and sometimes intermediate riders. It is a burning or numbing sensation in one or both feet that prevent a comfortable and efficient pedal stroke. "Hot foot" in cycling, also known as Metatarsalgia, is a condition where the nerves and joint tissues near the ball of your foot are repeatedly squeezed by the long metatarsal bones which run through the feet to the toes. The constant squeezing leads to a pain in the base of the foot. New riding, increasing distance, or poor equipment often contribute to this condition.
Wintertime can make it difficult to conduct training. Sometimes weather limits us to the indoors requiring the use of a stationary bike or treadmill. But if you’re like me, I can’t do too much time on either before I’m bored. Stationary workouts cannot only be fun, they can be more effective because there is no coasting or resting. They are also great replacement workouts for when time is limited. The below workout is great for improving 3 things; Bike Strength, Transition Run, and Confidence. Weather permitting or not, if done regularly this workout will take your mind off the stationary boredom and make you faster.
I often hear from people who ride they put little thought into getting a professional bike fit or take note of their bike set-up. This is a mistake. The reality is that regardless of the amount miles you ride or speed at which you ride, a professional bike fit will improve ride comfort and performance while also minimizing risk of injury. You don’t have to be fast or log hundreds of miles to benefit of a bike fit. If you ride, you owe it to yourself to enjoy the ride as much as possible through a comfortable and efficient position.