Most of us don’t have the luxury of having a personal sougneir, but an inexpensive foam roller will do the trick. Rolling back and forth on a roller will break down adhesions and increase circulation to the muscle. Additionally, rolling will warm and stretch your muscles which will alleviate soreness. Anytime you come across a tender area, pause until the pressure subsides. The next time your watching Seinfeld reruns perform the following exercises:
You’ve been training all winter long and you’re at the peak of your fitness, then bam, you’re sick. There are a bunch of ways to avoid getting sidelined by sickness. It’s all about knowing when you’re vulnerable and what to do when you do get sick.
Recovery is one aspect of training that is often over looked and done incorrectly. To gain from your hard workouts you need to recover. Recovery is where the adaption occurs. Recovery should be built into your training plan and there should be 4 recovery aspects that should be hit: recovery that occurs each week, recovery weeks after hard training blocks, a midseason break, and end of the season time off.
You’ve been training and recovering for weeks, now it’s time for race day. This article isn’t about what training to do to prep for a race, but rather the things you should do to help ease tension and stress the day before a race.
Too many mountain bike racers don’t spend enough time on the dirt, and roadies would benefit from a little trail riding every now and then. Besides the monotony of training on the road, there are countless benefits to training off road.
More times than not, riders show up to training races just to “sit in” with the pack. This may be a good way to get comfortable in the peloton for first timers, but it’s not going to be very beneficial to someone looking to become a better racer. There are so many ways to better utilize a training race than just hanging on, and it doesn’t matter what category you race.
Before reading the article, I want to point out a few thoughts. First, don’t confuse caffeine with coffee. Yes coffee has caffeine, but so do many other drinks and foods. Caffeine can also be added to many sports nutrition products. Remember, that the article is about caffeine, not coffee.
The topic of supplements can be a touchy subject. And it seems that the jury is still out whether or not supplements actually work. Whether it’s a multi-vitamin or some new magic potion, there are a couple of things to keep in mind should you choose to use them. I should state that I’m not referencing your hydration drink mix, but rather, the pills and bottles that load the shelves at the local supplement shop.
There are entire books on what to eat for endurance sports so I’m not going to tell you what you should or shouldn’t eat in this article. Instead, I’m going to express the need to keep track of it. If you are looking for performance gains, I recommend tracking your nutrition intake.
As we head into the cold winter months it’s time to start thinking about your off-season training, or base. Base is the most important aspect of your training calendar. It is during this phase that the foundation is laid on which everything else will be built. Most riders think that base is entirely comprised of long, slow rides and countless hours on the bike. But there is so much more involved, and you don’t need to ride 20hrs a week.