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You do everything to get the best out of yourself. You follow a training plan, but have you ever critically examined your position on the bike? A properly fitted bike that perfectly matches your body helps you transfer more power to the pedals, improves your comfort, and prevents injuries. This way, you get more out of your training plan and perform better in your races.
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During the winter months, many people catch a cold or flu. For athletes, this can be a dilemma: should you stick to your training plan even when you’re not feeling well? In this article, you'll find out whether it’s wise to train when you have a cold or flu and how to resume your workouts responsibly.
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A full triathlon (Ironman) is seen by many as the ultimate challenge. Three sports: 3.8km swimming, 180km cycling, and a marathon. How far in advance should you start training to complete your ultimate challenge, and how many hours per week should you train? For most athletes, it should be possible to train for a full triathlon within a year. Of course, it becomes easier if you already have experience in one of the sports and are reasonably fit. In this article, I explain what is needed to complete a full triathlon.
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Many cycling enthusiasts take part in a Gran Fondo or sportive. Often, a lot of preparation goes into such an event, as you also need to train for it. During these rides, a lot of food and drinks are consumed, but what is the best nutritional approach for such a challenge, and how can you best prepare? This article describes what you should eat and drink to perform optimally during a Gran Fondo or sportive.
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As summer comes to an end and autumn approaches, it's time to plan a rest period. Many cyclists struggle with taking time off; they don’t mind an intense training session but dread a rest week or recovery phase. In this article, we explore why scheduling a rest period is crucial so you can start the new season fully refreshed.
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Are you looking for a new challenge? Why not try a triathlon, a race that combines swimming, cycling, and running? Triathlons are welcoming and accessible, whether you're aiming for victory or just hoping to finish as a beginner. Because you need to train for three different disciplines, it is important to create a solid plan. In this article, you will find everything you need to know to make your triathlon training a success.
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A Gran Fondo is a semi-competitive mass cycling event, usually consisting of long rides on closed roads, and there is even a UCI Gran Fondo World Championship. If you are riding at the front to win, they can be just as fast and challenging as any other race. However, if you simply want to enjoy a great ride, Gran Fondos are a fantastic way to challenge yourself alongside hundreds of like-minded cyclists. In this article, you will find everything you need to know about training for a Gran Fondo.
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Cycling is an ideal sport that can help you lose weight, as you burn a lot of calories while riding. However, despite cycling frequently, you may find it difficult to shed those extra kilos. You might be wondering what you're doing wrong. You're certainly not alone in this. This issue isn't limited to elite athletes looking to lose half a kilo, but also affects individuals who are significantly overweight and want to slim down. With the right adjustments to your diet and training, you can lose those unwanted kilos. Here’s what you need to know:
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Many beginner runners make the mistake of training too much too soon for a half marathon, or they overestimate the half marathon and train too little. Runners who are too enthusiastic and do not listen to their bodies risk overloading themselves and getting injured. If you find the right balance in your training, the finish line of the half marathon will soon be within reach. Follow this advice on how to train for a half marathon and start your preparation to complete your first half marathon.
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An interval session will regularly appear in a cyclist's training plan. Intervals come in all shapes and sizes, each serving a specific training purpose. High-intensity intervals are very popular but can also cause confusion among cyclists. Should an interval be short or long, and how much rest should a cyclist take after an interval? By optimising your intervals, you can improve your performance even further.
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Running many kilometres during your marathon training is important, but this does not mean you need to run a 30-kilometre session every week. Many marathon runners focus more on their longest run rather than their weekly distance, whereas it is actually better to do the opposite. Weekly mileage is more important for your marathon performance than the length of your longest run.
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Cyclists who train with a power meter often talk about their FTP value, making it an important performance indicator. A better FTP value generally means better performance, especially when expressed as power per kilogram of body weight. Many training plans for cyclists use Functional Threshold Power (FTP) as a basis to improve performance. This article explains what FTP is and which training methods can help improve your FTP value.
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With the rise of better indoor bike trainers and the development of software like Zwift and BKool, cyclists regularly train on an indoor bike trainer. Not only in winter, when the weather is bad and it gets dark early, but also when time is limited, and going outside is not an option. Virtual cycling has become the norm, and cyclists need to adjust their nutrition and hydration accordingly.
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Many elite athletes schedule training sessions without eating beforehand to optimise fat metabolism. In the past, this was referred to as fasted training, but nowadays, other strategies are also used to train with low carbohydrate reserves. The idea behind this approach is to force the muscles to burn fat for longer and at higher intensities, thereby preserving more carbohydrate reserves for the final stages of a ride or race. Elite athletes do this under professional supervision, but can all cyclists benefit from this strategy?
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The end of the year is a great time to relax and reflect on your athletic achievements of the past year while enjoying delicious food with friends and family. However, December can also be a challenge when it comes to maintaining your weight. With plenty of food and temptations, it is easy to gain a few extra kilos. While there is nothing wrong with indulging a little, burning off all those extra calories in the new year can take considerable effort.
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When it comes to sports performance, there are clear differences between men and women. These differences seem to be gradually diminishing, partly due to the increasing appreciation of women's sports by the general public. As more money is slowly being invested in women's cycling, training can also become more professional. Can women train the same way as men to improve their performance, or do they need to train in a completely different manner?
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During the winter months, the days are shorter, and the weather is worse. Many cyclists also have limited training opportunities. Long endurance rides may not seem like the best option for building a solid foundation for the summer. If you search online for the best winter training methods, you will often come across the term HIIT. But what is the best choice for winter training? Endurance training or HIIT?
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Many athletes believe that fat intake is bad for them, as it is often associated with weight gain and decreased sports performance. However, fats play a crucial role in an athlete's diet. Several processes in your body depend on fats, and particularly in endurance sports, where intensity is lower, they contribute to optimising performance. The perception of fats among athletes is changing; this article explains what endurance athletes need to know about fats.
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Preparing for a winter ride is not just about choosing the right clothing to protect yourself from the weather conditions. It is also a challenge to eat and drink enough during training. The risk of dehydration is higher when the temperature is low, your glycogen usage increases, and you are more susceptible to illness. Proper nutrition and hydration can significantly improve your performance during a winter ride.
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Criteriums are very popular among cyclists. They can be found everywhere and at every level. These races typically last from half an hour to two hours, consisting of short laps around an industrial estate or through a village. The intensity during these races is extremely high; even before the final sprint, hundreds of high-power efforts are performed. Whether you are accelerating after a corner, maintaining your position in the group, or participating in a prime sprint, there is no doubt that criteriums require a significant effort.
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Young boys and girls take up cycling, and many dream of becoming professionals one day. As in most other sports, the chance of this dream becoming reality is very small. In the junior categories, there is a lot of cycling talent, but how much of their ultimate success is due to physiological differences, and how much is due to their environment and opportunities?
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More and more cyclists can be found in the gym during winter, performing core stability exercises or strength training. As the days grow longer and the weather gradually improves, they disappear from the gym once again. Strength training in summer or during the racing season may seem counterproductive to a cyclist's training goals, but it is probably the smartest thing you can do.
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When you ride your bike in the mountains it will be more difficult when altitude increases. Because of the altitude, your power output will be lower for the same relative intensity. This is caused by the thinner air at higher altitudes. By spending a longer period at altitude, your body can adapt to the thinner air, reducing performance losses.
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Most people exercise to improve their fitness. Occasionally, you may find yourself unable to train for a few days, weeks, and even months due to injuries, illness, or other commitments. We all know that regular training, combined with sufficient recovery, makes you stronger and fitter. The opposite is also true, if you stop training, your fitness will gradually decline.
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A good warm-up is essential to prepare yourself physically and mentally for a race and to optimise your performance. Especially if you're participating in a tough race like a cyclo-cross. Your recovery and adaptation process begins immediately after the race. A cool-down accelerates this process and can be seen as the first preparation for the next workout or race. What is the best thing you can do before and after a cyclo-cross race?
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Travelling to the race, the time of the race, and the high intensity of the event make it difficult to plan your meals beforehand. You don't want to eat something too close to the race and risk feeling bloated, but you also don't want a poor performance because you've consumed too little.
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In preparation for a swimming competition, it is important to pay attention to your nutrition. What you eat and drink before, during, and after a swimming competition can have a significant impact on your performance. You need enough energy to perform well, but you do not want to start with a bloated feeling. This article provides some tips on what you could eat during a swimming competition.
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During exercise you lose water from respiration and sweating. If you do not replace this fluid loss by drinking sufficiently your aerobic performance may decline. When the water content in your body is lower than normal, your body temperature is less well controlled and exercise at a certain intensity can feel much harder than normal. In addition, dehydration also affects your concentration, your ability to make decisions during a race, and your coordination.
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Consuming beetroot juice, which contains a lot of nitrate, is a new trend in the world of sports over the past few years. Supplementing with dietary nitrates may improve performance because it enhances muscle efficiency and oxygen supply to the muscles. But it's also a bit controversial because the consumption of nitrate was always associated with possible health risks.
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Climbing a hill or a mountain is the ultimate challenge for many cyclists, but it is also crucial for competitive cyclists to develop strong climbing abilities. It is possible to become a better climber, but there are many misconceptions about how you can train your climbing abilities. Training in the hills or mountains is essential, but you won’t improve your climbing abilities simply by tackling every climb as fast as possible.
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Athletes engaged in heavy training programmes, or in the final preparation for competition, appear more susceptible to infection than the general population. This increased susceptibility to infection arises due to exercise- or training-induced suppression of the immune system. Nutritional practices can help to maintain or improve immune function and limit the risk of illness compromising training and competitive performance.
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Pedalling is such a simple action that many cyclists never give it much thought. However, even a small improvement in technique can lead to significant performance gains and reduce the risk of injury. During a bike ride your legs make thousands of revolutions to turn the pedals around. Achieving a smooth and efficient motion requires complex coordination of multiple joints.
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Compared to most other athletes, competitive swimmers typically have more training sessions per week and often begin swimming at a younger age. A balanced diet is not only essential for optimising performance but also for enhancing recovery between training sessions. For young swimmers, it is equally important to consume adequate energy for growth and development. Therefore, good nutrition should be more than just a sports bar and sports drink during a competition.
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Nowadays, you read and hear everywhere that low-carbohydrate diets are the best for losing weight, maintaining a healthy diet, and even improving sports performance. However, there is no scientific evidence for these claims. On the other hand, there is lots of scientific evidence that a high-carbohydrate diet is crucial for good sport performance, and low glycogen levels can even impair your sports performance. When exercise intensity increases, carbohydrates are the main fuel for athletes.
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Road cyclists often have a long season and cover enormous distances. In October, the last major races for the pros take place, and the first races of the new season begin in January. For others, the season starts again in March. In this period, the preparations for the new season take place and the winter period is also ideal to take part in cyclocross, MTB and track races.
