Skip to main content

Posts

Showing posts from 2018

Coaching “Race Weight” Intelligently: A Case Study

OCTOBER 8, 2018 · BY CHRISSIE WELLINGTON AND ANDY KIRKLAND


Considering athlete weight in relation to performance is important when planning and executing training. But, where is the line between an increase in performance and encouraging an athlete to adopt unhealthy behaviors?

Being a coach isn’t an easy job. We often work with highly-motivated people living complex lives. It’s our job to help them achieve their potential and actualize their dreams. While planning and prescribing training plans is a large part of what endurance coaches do, ultimately, we are influencing the behavior of athletes to help enhance performance. However, like many relationships, things can sometimes go wrong. A few poorly-chosen words, poor communication, or lack of understanding of the needs of the other person can lead to acrimony, or worse.

“Ideal racing weight” is an important subject because the mass of an athlete affects performance. While it can be a sensitive topic for a coach to address, it’s not …

Witness the fitness of MTB enduro star Greg Callaghan

The Enduro World Series contender reveals his gym formula to gain power, speed and endurance, whether it's on the bike or your own terms. With riding season just around the corner, it's time to get fit. To help you along the way, world’s third ranked enduro racer Greg Callaghan is here to offer his advice – and you should pay attention, because this Dubliner knows a thing or two about fitness. Whether you want to up your bike game for the upcoming race season or just get a bit fitter, simply follow Callaghan's steps (and squats) in the video below to start 2018 right.
https://www.redbull.com/us-en/greg-callaghan-fitness-video

Gym work forms a corner stone on which to build speed and stamina. Mountain biking works the body like nothing else so being fit enough to be able to deal with the stresses and strains of muscling a bike down a hill

Optimizing Strength-to-Weight Ratio While Staying Healthy

https://www.trainingpeaks.com/blog/optimizing-strength-to-weight-ratio-while-staying-healthy/SEPTEMBER 13, 2018BY TAYLOR THOMAS Striking the appropriate balance between your power output and weight is critical for a sustainable and healthy approach to training and racing. Many athletes try to maintain as low a weight as possible while still being powerful on the bike—but it can be difficult to hit that sweet spot. If weight loss is taken too far, athletes can see a decrease in overall power, along with more serious health issues. While watts per kilo are often top of mind, health and resiliency should ultimately be the key goals for any athlete. Here’s how to strike that elusive balance. Why is Weight Important? Weight plays an important role for all athletes to some degree, but in cycling specifically, watts per kilogram (W/Kg) or strength-to-weight ratio, has been found to be one of the single best predictors of performance. Simply put: the higher a cyclist’s W/Kg is, the more likel…

Best Stretches for Time-Crunched Cyclists

https://www.trainingpeaks.com/blog/best-time-saving-stretches-cyclists/SEPTEMBER 24, 2018BY SHAYNE GAFFNEY We all know that cycling is great for a myriad of things, but the bike keeps your body in a fixed position, sometimes for hours on end. This can wreak havoc on the neck, middle back, hips, and lower extremity muscles, causing them to become shortened, painful, and lose their ability to produce power. This, of course, is unacceptable and the exact opposite effect we want after spending time training outdoors, or in the pain cave! So, do yourself a favor and spend a few minutes stretching your legs out after you beat them up—your body will thank you, and it will give you some precious time to think about life (i.e. more cycling) for a while. The following stretching routine is designed for athletes who are time-crunched and need to really maximize any time dedicated to their fitness. The RulesThe ideal time to stretch statically is POST WORKOUT. Bacurau et al. (1) found static stre…

A Calorie Is Not A Calorie

https://www.trainingpeaks.com/blog/a-calorie-is-not-a-calorie/DECEMBER 20, 2012BY PACIFIC HEALTH LABORATORIES I’m sure you’ve heard the expression, “A calorie is a calorie.” It means that carbohydrate, fat and protein calories are equal in terms of their effect on body weight. This point is most often made in the context of debates between low-carb and low-fat diet advocates. Those who say “A calorie is a calorie” in this context mean to suggest that macronutrient proportions are irrelevant to weight management (as long as one is getting enough of each to meet one’s basic health needs). All that matters is the total number of calories consumed, regardless of whether the plurality comes from fat or carbohydrate. Weight management is a simple game of math, these folks argue. To maintain your current weight, you need to consume the same number of calories your body burns each day. To lose a pound, you need to create a caloric deficit of approximately 3,500 calories. Whether you create tha…