Allen Lim: Hydration and Performance

Proper hydration is critical for optimal performance. However, this means more than simply drinking water. Nutrition expert Allen Lim provides some ideas and answers to common questions around hydration, discussing how hydration effects performance, the basics of hydration physiology, coping with heat, assessing hydration status, sweat composition, practical recommendations, and more.

This Talk has a bunch of amazing information to take in and inject into your program with regards to how you hydrate and why.

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Why, When, and How to Use A Foam Roller

Why, When, and How to Use A Foam Roller OCTOBER 29, 2018 · BY LANCE WATSON While nothing can quite replicate a good sports massage, you can enjoy many of the same benefits at home (or between massages) with a foam roller. In recent years, foam rolling has gone mainstream. Once a self-massage technique used only by professional athletes, coaches, and therapists; foam rolling is now an everyday practice for people at all levels of fitness. There’s a reason for the popularity of this self-massage technique: it’s simple and it works! With the (usually foam-based) cylindrical muscle rollers now widely available in a variety of designs and firmness levels, there’s never been a better time to start. Here’s what you stand to gain if you haven’t tried foam rolling, and how to do it better if you’ve already started. What is foam rolling? Foam rolling is also called myofascial release. But what is fascia? And why do you want to “release” it? Fascia is the thin tissue that connects our muscles. …

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

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…

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