Foam Roller Recovery

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:

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Rest, Recovery and Season Breaks

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.

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Training Races

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.

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Caffeine

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.

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Supplements

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.

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Off Season

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.

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