Proper nutrition is vital for effective recovery after intense workouts. Focus on three Rs: refuel with carbohydrates, rebuild muscles with protein, and rehydrate fluids and electrolytes. Timing is essential; consume nutrients within 30-60 minutes post-exercise. Adhering to these guidelines boosts recovery, performance, and reduces injury risk significantly.
It's cooling off, and long even rides are the perfect way to enjoy the fall colors while dealing with the lower temperatures. Long rides push both your body and mind, challenging you to maintain focus and overcome mental hurdles like fatigue, boredom, and negative self-talk. When faced with tough conditions, your mental resilience can be … Continue reading Mastering Mental Resilience for Long Rides this Fall
When it comes to improving cycling performance, many athletes focus solely on logging more miles or increasing intensity. But one of the most critical—and often overlooked—factors in achieving long-term success is recovery. Proper recovery is essential for allowing your body to repair, rebuild, and strengthen after intense rides. Without it, your progress will plateau, and … Continue reading Maximizing Cycling Performance: The Importance of Recovery in Training
Endurance cycling requires your body to efficiently manage and sustain energy over long periods, and one of the key energy systems that comes into play is fat oxidation. Unlike carbohydrates, which provide quick bursts of energy, fat oxidation supplies a slow and steady energy source, making it critical for long rides and ultra-endurance events. Understanding … Continue reading The Importance of Fat Oxidation in Long-Distance Cycling
Cycling performance hinges on the body’s ability to produce energy, which involves two key systems: aerobic and anaerobic metabolism. A deep understanding of these energy systems is essential for optimizing training and achieving peak performance. Understanding Energy Systems Aerobic metabolism, the cornerstone of endurance cycling, occurs when oxygen is available to the muscles, allowing for … Continue reading Aerobic vs. Anaerobic Energy Systems in Cycling
The eight most powerful words in the English Language are,"act as if tt were impossible to fail." When it's time for you to perform, do not focus on the negative. Don't focus on the risks, or the possibilities you don't like. That will never help you. Even if you are lacking confidence, just shift your … Continue reading The 8 Most Powerful Words in the English Language;
Do you know how to worry? Everyone does it, so why don't you? What is worry? Worrying is the attempt to solve problems in the future by tormenting yourself in the present. Pick a topic, any topic. Now, imagine something bad happening in relation to that topic. Next, replay that again and again in your … Continue reading How to Worry;
I don't know how you feel about boxing, but there is something we can all learn from the sport. Boxing is a brutal sport, requiring intense training again and again over long periods of time. Furthermore, the deciding moments of a fight are seconds long. Three punches can mean the difference between a knockout and … Continue reading Atlas, From the Streets to the Ring;
The most important paper in your life. Write this down and you will achieve your dreams: 1. Where are you now? 2. Where do you want to get to? 3. What's the next baby step to get to your dream? 4. What's the obstacle that's keeping you from your baby step? 5. Remove the obstacle! … Continue reading The Most Important Paper;
Check out this TEDMED talk by Judson Brewer. If you don't have ten minutes to watch the video, I summarized down below. https://youtu.be/-moW9jvvMr4 Our brains evolved to learn by following patterns. The simplest of these is with food. You feel hungry, which makes you look for food (trigger). You find food in some location … Continue reading Change your habits with Mindfulness;
