Exercise and nutrition are connected, achieve sports performance at any level depends on meeting day to day nutritional requirements. This guide introduces some of the basics of nutrition and healthy eating, and the effect on your cycling performance. Please note this nutritional guide is not intended to be a medical opinion, diagnose, or treatment of any sort. Balanced Diet This refers to the intake appropriate amounts of food and fluid to supply nutrition and energy to supp

Before you head out of the door, remind yourself that the ultimate goal of every outdoor bicycle ride is to return home safely. The most important thing to remember when riding your bicycle outdoors in winter or summer is that backing off or cutting a ride short can never be a bad decision. Ride indoors on really bad days...there are times when you have to abandon and get on the indoor trainer. Why you should ride outside in ride-able winter conditions? Well it may be unpleas

Off-season training is a term that refers to the period when an athlete is not actively competing in their sport. Off-season training is usually designed to help athletes maintain or improve their physical condition, skills, and mental readiness for the next competitive season. Off-season training can vary depending on the sport, the level of competition, the goals of the athlete, and the individual preferences of the coach and the athlete. However, some common elements of of

My recovery weeks generally consists of 2 active recovery rides during the week and one or two endurance rides on the weekends. There are recovery weeks where I do very little (2 rides) to no riding at all. Personally I found that a rest week completely off the bike creates more time for other stuff, more sleep, and brings more physical and mental freshness. Blend the easy week with the very best recovery method – 7 to 9 hours of quality sleep! Recovery happens when you sleep

Fatigue is a natural result of a race, hard session and or load; it is the body’s way of communicating that it needs rest. Choosing to ignore this message will only lead to overtraining, illness and or injury. What can you do to improve your recovery time? Warm-up, recovery starts before a race or hard session. Refuel during training and racing. Cool downs, this help your body to return to its pre-exercise state and kick starts the recovery and adaptation phase. This should

After weeks or months of base and build training, you're close to the start line—but your job isn’t done yet. To truly show up at your best, you need to navigate the final two phases: Peak and Taper. Though often lumped together, these phases serve different purposes: The Peak Phase is about sharpening your fitness. It’s when you do just enough race-specific work to hit your highest form without digging a fatigue hole. The Taper Phase is about shedding fatigue, not fitness. H

You have invested in a solid base training phase, and over the last 3 to 4 months, you focused on your strengths and weaknesses and prepared your body for the higher intensities and the season. Up next is the build phase. The goal of the second phase is to prepare you for your specific race requirements. During the build phase, at least 2 weekly workouts should be specific to your goal/event, and all of the other workouts during the week are dedicated to recovering and mainta

The start of a new training season means the start of base training – it is an important part of every cyclist’s training because it establishes your foundational fitness, endurance, and aerobic capabilities. The goal of base training is to accumulate a large volume of work at low intensities to improved aerobic capacity; in other words, stamina. Your body will get better at burning fat and your muscular fitness will increase along with your capillary density. And make modera

Training zones below is brief description and the benefits of each zone. Training zones are an essential aspect of any fitness routine and offer a quantifiable method of guiding workouts and determining intensity. Whether you are a beginner or an experienced athlete, understanding your training zones can help you tailor your workouts to your fitness goals and maximize your results. In this blog post, we will explore a brief description and the benefits of each zone. Zone 1 Th