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Category: Nutrition

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 …

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

This year, admittedly bored with a Virginia/Maryland road racing calendar featuring a dozen races I had done at least a dozen times already, I decided to focus on a gravel grinder. The 72-mile Gravel Race Up Spruce Knob (GRUSK) over …

Notes for the Gravel-Curious Cyclist Read More »

Relationships with food are complex, particularly for athletes. Adequate and ideal nutrition for health, appearance, and performance can suffer when the focus primarily is on reaching a fixed “ideal” body weight. While a high power-to-weight ratio is essential for success …

Is Your Relationship with Food Undermining Your Athletic Goals? Read More »

As coaches and friends of endurance athlete, we need to be aware of the ways in which discussions of weight-optimization can trigger eating disorders in vulnerable individuals. Weight loss can lead to improved performance in some athletes in some disciplines, …

How to Support an Athlete Who May Be Vulnerable to an Eating Disorder Read More »

When fitness goals are only one of your many priorities, social eating around the holidays can be a challenge to your ideal training and athletic body weight. Having well-defined, motivating goals can help avoid excess and junk food, but even with …

2017 Holiday Eating Survival Guide for Athletes Read More »

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 I: Shedding Fat to Make Race Weight Read More »

So many people approach the New Year with diet resolutions that it often becomes a joke, with the long-term fitness crowd viewing their gyms and classes full of “resolutioners” as a temporary annoyance before those folks give up on their …

It’s Okay to Make a New Year’s Weight Loss Resolution Read More »

It’s 9 p.m. on Friday. Mary got home from a long workweek several hours ago, had a quick dinner and showered. She’s ready for bed. She’s also excited about a club ride she’ll be attending for the first time early …

Discipline: Good and Bad Habits and Why We Mess Up Read More »

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 …

Diet Soda Makes People Fat. Here’s Why. Read More »

As you continually optimize your fueling needs for performance and daily energy demands, chances are that your main meals just aren’t going to be enough to get you through the day happily and productively. That’s where snacks come in. Let’s …

Defining a Meal vs a Snack Read More »

Performance in most sports depends on getting your body weight into an optimum range. While some athletes need to gain weight to get to that range, the need for weight loss is much more common. Weight loss success for athletes …

Tips for Weight Loss Success Read More »

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 …

Understanding the Rate of Weight Loss for Athletes Read More »

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 …

Four Fueling Plans for Endurance Athletes Read More »

The fastest climbers may not always be the fastest Granfondo riders or the winningest racers, but climbing speed is an honest measure of fitness. You don’t make a good time on a long climb by sucking wheels or otherwise taking …

Hey Coach, How Can I Climb Faster? Read More »

Over the years, watching hundreds of athletes train, it’s become clear that for most, the limiter for performance is how much training they can handle. The upper limit is not based purely on how many hours they have available to …

Post-Ride Recovery Read More »