Sports Training 101

20 sp

In this article, I am going to disginguish the different types of mountain bikers. Once we have that cleared up, we will take a look at some training.

Welcome to the first installment of our newest feature, Sports Training 101. In it we bring you insights and suggestions geared toward tailoring a program to a specific sport or activity. We hope that our readers, especially the trainers, find it to be a valuable reference when constructing a program for a sport you are not intimately familiar with (yet). We’re going to kick this feature off with one of the most popular and fastest growing sports, mountain biking.

For those of you who bike, we shine some light on how to integrate your strength training and riding programs. For those who haven’t tried this sport yet – what are you waiting for? Hopefully this article will motivate you to get out and see some countryside. Either way, enjoy this first edition of Sports Training 101 and look for future installments …

The sport of mountain biking is many things. It is an adrenaline-charged buzz in

Female Cyclists Health And Nutrition

18 sp

A guide to the proper care and feeding of female cyclists.

The sex of skeletons can be determined from the shape of the forehead and the width of the pelvis and lower vertebrae. While the first does not affect athletic performance, the second certainly does. A girl’s gait and ability to run fast alters dramatically after puberty because of the widening of the pelvis and the change in orientation of the hip muscles.

In cycling terms, this means women may require different saddles and a different angle of saddle tilt. Furthermore, the obvious anatomical differences in this area need appropriate consideration in terms of position and clothing.

Women tend to have relatively longer legs compared to their height than men, with the thigh often accounting for a greater percentage of leg length. These factors need to be taken into account when setting up a female cyclist’s position or ordering a frame. Long thigh bones mean the saddle will need to be farther back and the seat angle shallow.

However, women with short legs (relative to

How To Strength Train For Cycling

1 sp

Give us a couple of workouts a week, and we’ll change your performance potential on the bike permanently. It’s time for cyclists of all levels to embrace strength training!

Want to improve your cycling performance, either on its own or for a triathlon? Step one is simple: Put in your time on the bike. There’s no way around it. Cyclists simply have to improve their aerobic and anaerobic systems by following a strict endurance-training program. I’ll spare you a lengthy discussion of the SAID Principle—that is, specific adaptation to imposed demand—but suffice it to say, to get better at cycling, you have to cycle.

So does the story end there? Only if you want to hit your head against the same performance ceiling over and over again. As an increasing number of recreational and competitive cyclists are discovering, training for strength allows you to use your existing muscle more efficiently, tap into power you didn’t have before, and perform better in the crucial late stages of your races and time trials.

This style of work is known as concurrent training, but the version backed

4 Benefits of Doing Martial Arts

Today more people and parents with their kids go to martial arts classes to improve their bodies and minds. While opponents of martial arts are afraid that such classes only promote violence, professionals on the contrary explain that Ju Jitsu or Karate instructor can teach one calmness, humility, and conciliation. Apart from this experts also find many other benefits of doing martial arts and the most important we have collected in this article.

  1. Teaches you to value of hard work

In the beginning of your martial arts class you will feel clumsy and stupid, but over the time and hard work you will be able to enjoy the benefits and results. Of course everything will be possible, but under condition that you find Ju Jitsu instructor who will be willing to help his or her students to improve. With the proper guidance even the most uncoordinated individual will learn to control the body.

  1. Promotion of persistence and grit

As already stated above, first couple of months might seem like a torture, because in the beginning everything looks hard and impossible. But the main point here is not to give up and continue training. Only

Interval Training 101 For Cyclists Swimmers Skiers & More

Cyclists, swimmers, rowers, cross-country skiers, orienteers, triathletes and runners all engage in interval training in order to increase the amount of time they spend exercising at high intensities. Can interval training help you?

Cyclists, swimmers, rowers, cross-country skiers, orienteers, triathletes and runners all engage in interval training in order to increase the amount of time they spend exercising at high intensities.

A runner scampering along without stopping at his/her current best 10k velocity might be able to sustain the pace for only 25 minutes or so during a workout; by breaking the effort down into 8-minute intervals, however, the same runner could often work at 10k velocity for a total of 32 minutes (four 8-minute intervals), thus boosting the ‘quality’ of the session (the time spent above lactate-threshold velocity) by 28%.

Why Interval Sessions? ///

Although critics carp that interval sessions are unrealistic and not specific to competition (few races feature the recovery periods which are characteristic of interval workouts), one can find little fault with the way they enhance the quality of training. Training at intensities above 90% VO2max is one of the most potent routes to fitness, and intervals allow athletes to

How To Strength Train For Cycling

Give us a couple of workouts a week, and we’ll change your performance potential on the bike permanently. It’s time for cyclists of all levels to embrace strength training!

Want to improve your cycling performance, either on its own or for a triathlon? Step one is simple: Put in your time on the bike. There’s no way around it. Cyclists simply have to improve their aerobic and anaerobic systems by following a strict endurance-training program. I’ll spare you a lengthy discussion of the SAID Principle—that is, specific adaptation to imposed demand—but suffice it to say, to get better at cycling, you have to cycle.

So does the story end there? Only if you want to hit your head against the same performance ceiling over and over again. As an increasing number of recreational and competitive cyclists are discovering, training for strength allows you to use your existing muscle more efficiently, tap into power you didn’t have before, and perform better in the crucial late stages of your races and time trials.

This style of work is known as concurrent training, but the version backed by the latest science isn’t the same old lightweight rep-assault you

Effects Of Pre Exercise Carbohydrate Supplementation For Mountain Bikers

This week I review a recent research publication on preexercise carbohydrate supplementation and mountain bike performance; if this doesn’t specifically relate to you, there may be some information you can extrapolate to your current workout …

The bodybuilding.com audience is primarily weight trainers; however, since I have started writing for this site, I have also received a number of reader letters with questions about endurance training too.

Therefore, this week I am going to review a recent research publication on preexercise carbohydrate supplementation and mountain bike performance; if this doesn’t specifically relate to you, there may be some information you can extrapolate to your current workout regimen.

Effects Of Pre-Exercise Carbohydrate Ingestion On Mountain Bike Performance

Medicine & Science in Sports & Exercise, 36(9),1602-1609, 2004

If you don’t know by now that carbohydrates are important for exercise, you might want to take up a new hobby. Yes, the low-carb diets are currently all the rage, but those of you who have tried them can surely attest to the fact that your energy levels are much higher when eating some hearty, whole grains on a regular basis. Carbs are particularly of importance in endurance

Winter Cycling Indoor Training Basics

indoor riding on a stationary bicycle, wind/magnetic trainer or rollers, although monotonous and close to the most boring activity imaginable to a roadie or mud loving mountain biker, has advantages above and beyond avoiding darkness and bad weather.

Used correctly, indoor riding can be a key component of a broad based-cycling training program, particularly during the winter months. Before you complain about indoor cycling as an unexciting alternative to “real” cycling, remember that there are specific benefits worth considering.

The controlled environment of a trainer allows you to isolate and concentrate on specific areas of cycling fitness and technique.

Some cyclists have noted that using a stationary trainer or rollers seems much more difficult, target heart rate being similar, than riding outdoors. Why is that? There is an old saying: an hour on the trainer is worth two on the road.

One possibility is that when you are on the road, you ease up when you are freewheeling down a hill, drafting, or half wheeling in a group. On the trainer, you are at a constant cadence (rpm), which is not your normal style.

Another reason is that the absence of distractions such

Cycling Speed How Fast Can You Get

Given the right conditions, the boffins reckon a top athlete could pedal at an average speed of over 98 km per hour! How fast can you get?

Physiological assessments of elite and sub-elite cyclists have focussed on aerobic capacity (VO2 max) as the main determinant of success. Relatively little attention has been paid to the anaerobic capabilities of competitive road cyclists, in spite of the convincing argument that can be made for the importance of anaerobic function.

This becomes clear when you consider the role that explosive and sustained anaerobic energy production must play in attempts to break away from the pack, climb hills, and compete in sprints throughout and at the end of stages or races.

These sections of competitive racing rely on the maximum rate of energy production by the individual cyclist, when there is little or no assistance from teammates in terms of avoiding wind resistance through stream-lining.

In fact, riding in a pack has shown to reduce energy cost by as much as 39 percent at a given speed when compared to riding alone. So it follows that the most successful cyclists may not necessarily be those with the greatest

Learn How To Be A Successful Cyclist Through Periodization

Are you lacking energy and finding it difficult to continue in your cycling training? Maybe it is not a lack of motivation but really just a lack of variation. Try periodization to add variation and end the boredom. More on this right here.

As a cyclist progresses through years of intense training, sometimes motivation can lack. Many cyclists will continue to drag themselves through a few more months of training, hoping that their motivation will come back.

The problem isn’t motivation though. These athletes are seriously burnt out from the tedious efforts of repeating their cycling workout over and over week in and week out.

This lack of energy and drive to cycle doesn’t come for no reason though – it is not just “in your head,” it is not just a mental block. This is the body’s way of telling a cyclist that they are lacking something! They are lacking variation! Constant endurance training does produce results, of course, but there are other variables that affect performance in the road as well.

Many athletes will start off the spring and summer ready to go and full of motivation to succeed after taking some

Applied Nutrition & Supplementation For Cyclists Part 1 Protein

Protein is vital for recovery and essential in helping a cyclist improve their performance from one ride to the next. Learn why here…

Protein is one of the three macronutrients the human body requires along with carbohydrates and fats. Consisting of amino acids, proteins are responsible for many functions in the human body and account for approximately 20% of a person’s bodyweight. These functions cover everything from movement to metabolic regulation to coordination and control.

Humans are required to consume protein on a daily basis to ensure optimal execution on these functions as well as to repair and recover from the day’s events, especially after exercise.

Since this article will be dealing with applying nutrition to cycling I won’t bore you with too much theory and background regarding proteins. If you are interested in learning more there are plenty of good resources in books and online, especially Athletes.com and Bodybuilding.com’s articles pages.

As a cyclist you may or may not pay great attention to your diet, if you are there is a good chance you are overlooking protein. Protein is vital for recovery and essential in helping one improve their performance from one ride

Applied Nutrition Supplementation For Cyclists Part 2

Carbohydrates are vital for recovery and essential in helping a cyclist improve their performance from one ride to the next. Learn why here.

Carbohydrates, simply put are the most important macronutrient for endurance athletes. Although modern obesity levels have led to carbs being branded ‘bad,’ they are a must for all people, but in particular athletes, both power and endurance.

Carbohydrates (and water) form glycogen which is stored in muscles and used for fuel during high intensity exercise (such as cycling). When these glycogen levels are low, an athlete’s energy levels will be low and therefore must be kept at optimal levels at all times.

Although this article is not meant to bore you with a detailed theoretical look at carbs, at some point you will need to know. That is the difference between high glycemic carbs and low glycemic carbs. Basically high glycemic carbs are rapidly converted into blood sugar, providing a quick hit of energy, while low glycemic carbs digest more slowly and provide prolonged energy.

Examples

  • High – sugar (glucose, dextrose), candy, white flour, cold cereals, potato.
  • Low – oats, high fiber fruit and vegetables, bran cereals etc.

How Much

Cycling Nutrition Supplementation Workouts And More Part 3

Here is a great Q & A on cycling and what recommendations can be made in regard to nutrition and training. Hope you find these useful in planning out your training program.

For example, what is best for recovery after a TT (when you feel like you are going to throw up)? I look forward to that article.

Take care,
Trent Kolbe
Business Manager, Clinical Affairs
College of Dentistry, University of Saskatchewan

Trent,

Thanks for the feedback! To be honest, my first article’s primary purpose was to troll for areas of interest within the subject of competitive cycling.

As your message indicates, the subjects of nutrition and supplementation came up at the head of the list along with pre-race preparations, tactics, and periodization. My intent is to focus on pre-race prep and then nutrition in following articles.

To quickly address your question: recovery, in any type of competitive event, is based much more strongly on what you do before the race rather than after.

Training: From a training perspective, without the proper aerobic base you will never sustain the speed work that comes later on, never mind sustaining an

Applied Nutrition Supplementation For Cyclists

This article will briefly discuss supplements which may benefit you as a cyclist. Here are some that may offer great advantages when used appropriately.

While supplements are not as important as training, diet and recovery, they can make drastic improvement in your performance when combined with these other key elements. This article will briefly discuss supplements which may benefit you as a cyclist. It is not vital to take, with the possible exception of a multivitamin, but intelligent supplementation can lead to dramatic improvements in your performances and recovery in training and races.

Multivitamins & Minerals

The only supplement that is a must have for everyone. Often overlooked because of a lack of flashy advertising campaigns and just outright boring nature, ‘multis’ should be the first supplement you buy. What do I mean multi’s are boring? Well, they will never improve you performance 100% like some supplements promise, in fact they probably won’t improve your performance at all.

So why would you bother taking them then? More than anything multi’s are an insurance policy. Almost all body functions, especially those that are important to energy production and recovery require adequate levels of certain vitamins

Cycling Nutrition Supplementation

This is a Q & A on cycling and what recommendations can be made in regard to starting a new season, supplementation and group rides. Get a good start with some great information right here.

Q / Hello. I’ve read your Bodybuilding.com articles and thought you might have some info for me on cyclists taking additional B vitamins. I know that some pros receive B12 injections to assist in cleansing their livers, but I’ve never seen B12, or any B vitamins, listed in a list of supplements recommended for cyclists. Any thoughts for or against?

Thanks,
Patrick Hawley

Pat, interesting question. Endurance athletes have been shown to benefit from B vitamin supplementation. So why the dearth of info on the subject? It’s because the vitamin B complex vitamins are one of the most plentiful and easiest to obtain through basic good nutrition.

In addition, B vitamins are commonly added to other foods to “enhance” their nutritional properties as well as being common additives to many other supplements.

There’s a tendency these days to supplement for supplementation’s sake! One needs to take a long, hard look at one’s REAL supplementation needs.

First review

Cyclist Performance Studies Supplementation

How will mixing carbs and protein effect cycling performance? How does GAKIC help sustain power when performing multiple anaerobic exercises? These questions and more are answered right here.

1 / Effects Of A Carbohydrate-Protein Beverage On Cycling Endurance And Muscle Damage

M.J. Saunders, M.D. Kane, & M.K. Todd Medicine & Science in Sports & Exercise, 2004, 36(7): 1233-1238

Will adding protein to your carbohydrate beverage improve your endurance and reduce muscle damage?

Recently researchers from James Madison University in Harrisonburg, Virginia examined the effects of consuming a carbohydrate and protein beverage on endurance cycle performance and post-exercise muscle damage.

Fifteen male cyclists were tested on two occasions that were designed to compare the effects of a carbohydrate-only beverage with a carbohydrate and protein beverage.

During both testing sessions, supplement beverages were consumed every 15 minutes during the exercise bout.

The performance test consisted of one ride to fatigue performed at 75% of VO2 max, with a second ride being performed at 85% of VO2 max, 12-15 hours after the completion of the first ride.

The results of the study revealed that the subject rode 29% longer during the first ride

Cyclist Stacey Eccles Explains Involvement & Training For The Race Across America

They start in Oceanside, California, and end in Annapolis, Maryland, all while biking through extreme heat, rain, snow, sleet and hail … Here’s Stacey’s account for what she went through as she prepared for this amazing race!

Stacey Eccles is one half of the dynamic duo, “Just Sweat No Tears” with co-cyclist Brian Welsh, that has chosen to participate in this year’s Race Across America (RAAM). It’s an annual bike ride that you can participate in solo or with a team.

The cyclists start in Oceanside, California, and end it in Annapolis, Maryland. One has to bike through extreme heat, rain, snow, sleet, hail and whatever else mother nature chooses to throw at them on any given day. “Just Sweat No Tears” is RAAM’s first British Mixed pair to participate. They are both extremely active individuals, who hold titles and impressive records in the cycling events they enter.

How long have the two of you been training together?

Just a couple of years. I contacted Brian as I wanted a coach because I was tired of planning my own sessions and it seemed I was spending more time planning them than doing them, especially

Become A Better Cyclist In Just A Few Days With These 3 Easy Components

Not only are there things you can do in the gym to help with your cycling, but understanding proper nutrition and supplementation will also help. Here are three key things to keep in mind. Learn more.

With the weather now becoming incredibly warm, many of you may be starting to think about getting out and going cycling a little more often.

Whether you choose to take your bike to the mountains and escape the busy life that goes on in the city or you’re just looking to go out riding after a hard day at work or over the weekend when you’re ready to relax and enjoy the outdoors, keeping some factors in mind is important.

Not only are there things you can do in the gym to help you with your cycling efforts, but understanding proper nutrition and supplementation will also help you make the most of your time spent out on your bike. Here are some things to keep in mind as you head out.

In The Gym

Focus On Quad And Hamstring Training ///

When you’re out on your bike, the two main muscles that will power you through

Boise Bike Share

WE LOVE OUR HOMETOWN

Bodybuilding.com helps millions of people stay healthy and active, including our fellow Boiseans. We get excited about supporting our community through sponsorship of the Bodybuilding.com Fitness Expo, Boise Race For The Cure, Idaho Steelheads, Boise Hawks, Idaho Special Olympics, and much more.

PEDAL TO A PARK GYM

Want a healthy activity you can do now? For just a few bucks, you can grab a Boise Green Bike and head to one of our free outdoor park gyms at Ann Morrison and Camel’s Back parks. They’re open year-round and designed for anyone ages 14 and up. Each piece of equipment has instructions, so don’t worry if you’re a first timer.

Brian Boyle Beats All Odds

Brian’s dramatic recovery after being hit by a dump truck is phenomenal. Find out what training and nutrition programs he uses to prepare for Ironman events.

I would just like to thank Kris Gethin of Bodybuilding.com for allowing me to give an update on how everything has been going over the past few months since my last entry.

I’ve been competing in the sport of triathlon for more than a year now and I’ve loved every second of it – both training and competition. But, what I enjoy most about it is the progress that has taken place since the first triathlon I competed in back in August of 2007 in Benton Harbor, Michigan.

The race was the Steelhead 70.3 and I honestly had about a little more than a week’s worth of training under my belt in the sport of triathlon; also weighing about 220 pounds because I was personal training and bodybuilding at the time the Ironman headquarters contacted me about possibly competing in Kona in October.

Going into the Steelhead race, there wasn’t much hope for me in regards to finishing due to my extremely limited experience in the sport. Cannondale

Triathlon Training How To Fuel Up For Your Brick Workouts

Brick workouts are a staple for any triathlete. Learn how to fuel your body for intense workouts and finish the race happy, rather than hurling!

I will never forget the day I attempted my first “brick” workout: back-to-back workouts triathletes use to prepare for their three events. This was a 30-mile bike ride followed by a 3-mile run. I finished the brick, and then I hit the floor, literally.

As I lay there, balled in a pool of sweat, I could think of nothing but rehydrating (“I could chug about 8 gallons of Gatorade right now”) and refueling (“If I give the delivery boy a big tip, I wonder if he’ll feed me while I’m in the fetal position?”).

But wait, I also thought, haven’t I done multiple long rides and runs before? What am I doing wrong?

After swallowing a few liters of water and eating a decent-sized meal, I realized the flaw was not in my training, but in my nutrition. It had been an exceptionally hot day, and while I was completely prepared with my equipment and gear, I did not pack nearly enough fluid and supplements. Sure, I sipped some