Category: Health

How to Recognize Burnout in Your Sport and Regain the Passion

A lone candle is burning with the passion for riding

Relighting the Flame After Burnout in Cycling In June of 2016 I went on a road ride by myself and noticed a pleasant change: for the first time in a long time I enjoyed riding my bike. It wasn’t until

Posted in Health, Life Balance

Whoa There! Don’t Skip That Cooldown

Cooling down after a race isn’t cool any more. I mean, when The New York Times has pointed to studies showing that cooling down doesn’t reduce muscle soreness, it’s likely the practice won’t survive for long. If it doesn’t reduce

Posted in Health, Performance Tips, Recovery

Life is Not Fair, and Other Good News About Being an Athlete

coach-ssaifer1

This article by Scott Saifer, M.S. first appeared in ROAD Magazine in April of 2014. “Nobody grows old by merely living a number of years. People grow old by deserting their ideals. Years may wrinkle the skin, but to give

Posted in Coach tips, Health, Life Balance, Philosophical Musings

Slow and Sweet and the Strava Files: Two great articles by David Darlington

David Darlington is author of several books and numerous articles, including several published in Bicycling Magazine. He’s also a long time bike rider who likes to go fast. Check out his story about the time his knee forced him to

Posted in Health, Injury, Life Balance, Philosophical Musings, Recovery

Quadricep, Hamstring, and Calf Stretches for Cycling Performance

The Quadriceps, Hamstrings, and Calves are the major muscle groups that directly power the pedals of a bicycle. When Quads and Hams are not in balance (one group is tighter than the other), a number of bio-mechanical problems can occur, including

Posted in Health, Recovery

Hip Flexor and Low Back Stretches for Cycling

The positions and movements of cycling stress certain muscle groups, which can create muscular imbalances and dysfunction. The hip flexors (iliacus and psoas, sometimes together called iliopsoas) are muscles responsible for pulling the thigh towards the abdomen and are used

Posted in Health, Recovery

Returning from a Major Cycling Accident

coach-ltyrrell1

On April 2nd of 2011, I was racing the criterium stage of a regional stage race in The Dalles, Oregon. It was a nighttime criterium, and I was feeling positive about my chances of achieving my goal of winning the

Posted in Health, Injury, Life Balance, Recovery

Diet Soda Makes People Fat. Here’s Why.

Here’s an interesting bit of science. There are taste receptors that are sensitive to “sweet” substances in the intestine (http://www.sciencedaily.com/releases/2007/08/070820175426.htm). They are similar to the ones on your tongue. When the intestinal receptors interact with sugar in consumed foods, they

Posted in Health, Nutrition, Weight Optimization

Understanding the Rate of Weight Loss for Athletes

Question: What is reasonable weight loss within an active racing season where a rider is racing 1-2 times per weekend? Answer:  If you are within 15 pounds of your target weight, aim for consistent weight loss of about ½-1 pound per

Posted in Health, Nutrition, Weight Optimization

The Elephant in the Room: Getting Enough Sleep

Sleep is the elephant in the room when it comes to training plans. If you want to be a champion cyclist, your training hours need to roughly match those of your strongest competitors. It is possible to tweak training to

Posted in Coach tips, Health, Life Balance, Performance Tips, Recovery, Training

Blister Prevention for Runners

As your runs get longer, the chance of getting blisters goes up. Blisters happen when some part of your shoe or foot or sock rubs hard enough to tug on skin again and again until the top layer of skin

Posted in Coach tips, Health, Injury

Q & A Coach Forum: Speeding the Healing on a Saddle Sore

Question: New (and badly made) cycling shorts combined with a 62.5 mile ride resulted in two nasty wounds along the crease (between the inner thigh and scrotum) on either side of the crotch. The PCP prescribed some betadine spray and

Posted in Health, Q&A Forum

Four Fueling Plans for Endurance Athletes

Endurance athletes have four fueling regimens, each necessary for success and each appropriate for a certain time in the yearly and weekly training cycles. The Main Fueling plan, eaten on a daily basis in the off-season, and all the time

Posted in Coach tips, Health, Nutrition, Weight Optimization

Stretching: The Truth – It’s about flexibility, recovery and preventing injury

Updated for 2013 by Kendra Wenzel, with contributions by Jeremy Nelson. Because the gains from stretching aren’t always immediately obvious, it’s easy to put off stretching or forget it altogether. But before you put off reading this article, consider this:

Posted in Health, Injury, Recovery

Rest for Road Racers – Should You Take an End-of-Season Break

Fall is finally here, and for many of us roadies this means the end of the racing season has also arrived. It’s time to take a well-deserved break from all the hard work you’ve been doing on the bike. The

Posted in Health, Life Balance, Recovery, Training