Author: Scott Saifer, M.S.

Diet Tips for Cyclists & Endurance Athletes [Four Complete Fueling Plans for Success]

Nutrition can make or break an athlete’s performance. For the best chance of success in cycling and other endurance activities, different eating regimens are appropriate at different times. Athletes will utilize the following four basic eating plans:   Different foods

Overreaching During a Peak and Taper May Make It Worthless

A cyclist pushes a mountain bike over rocks and mud

Cyclists and triathletes want to be ready for a peak performance at their ‘A’ race. It’s common practice to attempt that by doing a period of “overload” or extra hard training ending 1-3 weeks before the race, and then a period of

Improve Your Cadence for Faster Gran Fondo Finishes

Whether you have a lot of time to train on the bike or just a little, optimizing your pedaling cadence1 will help you to finish gran gondos both faster and stronger. This is because the main moment-by-moment determinant of fatigue

Speed vs PURE SPEED on the Bike

“Fast” is a vague term in cycling that means different things in different contexts. We might say that someone who can hold 29 mph for an hour is fast, or say the same thing of someone who can sprint to

Healthy Weight Loss Part I: Shedding Fat to Make Race Weight

For a cyclist, appropriate weight is just as important as aerobic fitness, strength and skills. However, many riders under-perform in hilly races because they carry too much body mass. They hope to ride off their excess weight in time for

Healthy Weight Loss Part II: Shedding Excess Muscle to Make Race Weight

Keith has great aerobic power. He can ride a flat 40-kilometer time trial in less than 56 minutes, making him quite competitive in his master’s category. He’s been training an average of 12 hours per week on a periodized plan

Recovery Tips for Stage Races, Omniums & Multi-Race Weekends

When racing twice or more over a weekend, your between-race recovery activities will determine how well you feel and perform in the later races. Follow this guidance to improve both. During each stage or race, eat and drink generously and

How to Throw Your Bike

Wenzel Coaching client Micheal Frennet throws his bike across the line in a win at the Florida State Criterium Championships 2016

How to Execute a Bike Throw: Let the final pedal stroke lift your butt barely off the saddle if you are not already standing Drop the shoulders Straighten the arms forcefully Push the butt off the back of the saddle

The Basics of Training and Competing at Altitude

A road leads up to a mountain.

Tips for Altitude Training and Racing Preparing for an event or racing an event at altitude can be intimidating to the sea level athlete. Fortunately, the science is quite definitive on the tactics for the best chances of success in

Understanding Fitness Peaks and Troughs

Peaking is a cyclist’s nirvana. If training has gone well, you are strong on the bike, riding fast with little effort, recovering quickly enough to attack several times in a race or race several days per week and your head

Going the Extra Mile: The Costs and Benefits of Supplemental Training

Racing, especially stage racing, favors those willing to train long and hard and to suffer intensely, so serious bike racers exercise in ways that sound crazy to non-racers. Occasionally, some racers train to such an extent that even us cyclists

Beyond the Intervals: The Deeper Benefits of Power Meters

Power meters are great tools. They assess current physical ability, track training progress and improve performance, but those benefits are only the beginning. These devices allow for comparison of your physical abilities to competitors’ before signing up for a race.

The Cutting Edge: When Cycling Technology Can Make a Difference in Winning Performance

Depending on your goals, you may enjoy riding bikes that are heavy and inexpensive or that were modern decades ago. If you want to win races, you need a bike that is close to the cutting edge. Being an early

How Was Your Ride? The Importance of Attitude to Recovery and Success

Effective recovery only happens if you relax. Without recovery, training gains are minimal, and you can even weaken despite working hard. The blissful rush felt when sitting calmly after hard training corresponds to a hormonal shift from work mode to

What Are You Really Trying to Do? Prioritize Performance

Mike races bikes. He has been getting faster on all sorts of terrain and has become competitive on flats and descents, but not on climbs. A photo of Mike shows beautiful mountains behind a rider cornering aggressively on a long

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