Everyone knows that maintaining an appropriate weight is good for health. If you are a cyclist, your weight can also have a significant impact on your performance. The first step to weight management is determining whether you would like to lose, gain, or maintain your current weight. It’s also important to note that any purposeful weight loss should ideally occur during the off-season. Weight loss in-season is likely to negatively impact performance.
It’s getting increasingly difficult to wade through all the ridiculous nutritional claims and fads plastered across the news, social media posts, and progressively sophisticated advertising. Is sugar always a bad carb? Protein needs to be in everything now? With all the misinformation out there, how are you supposed to know what the best things are to put on your plate when your fueling up for your next ride—or even your day at work?
Meeting your nutritional and hydration needs can help you achieve your peak performance during training and on race day. Nutrition plays a key role in attaining peak performance when training for, or competing in an endurance event. Consuming adequate calories and choosing the proper fuel source before, during, and after your activity can help you perform your best and reduce your recovery time.
If you’re training for the Ultimate Challenge, you’ll want to be sure to include plenty of climbing to build leg strength and endurance for the big day. Luckily for those of us who live in Utah, we have lots of canyons to choose from. Yes, climbing is hard. But becoming a better climber requires some time in the saddle hitting the hills. Check out our tips to become a better climber below:
Cyclists along the Salt Lake stretch of the Wasatch Front are exceptionally spoiled when it comes to great canyon rides nearby. Besides offering jaw-dropping scenery, a canyon climb gets you out of the summer heat, away from busier roads, and offers a fantastic challenge to spice up your training—especially if your prepping for a race or century ride. That’s why the Summer Cycling says time climbing one of Salt Lake’s canyons is always time well spent!
The Ultimate Challenge is one of the most challenging and respected non-competitive amateur cycling events in North America. A common roadblock for cyclists training for a long event is scheduling the training. This twelve-week plan is written for cyclists who have not participated in many century rides and will have any determined cyclist ready to hit the pavement on August 5th.
The Ultimate Challenge is one of the most challenging and respected non-competitive amateur cycling events in North America. A common roadblock for cyclists training for a long event is scheduling the training. This twelve-week plan is designed for cyclists who have several century rides under their belt and/or those who have a strong base of training (cycling 30-50 miles per week in the recent months).
The Ultimate Challenge is one of the most challenging and respected
non-competitive amateur cycling events in North America. A common
roadblock for cyclists training for a long event is scheduling the
training. This twelve-week plan for a century ride will have any
determined cyclist ready to hit the pavement on August 5th.
The team at PEAK Health and Fitness have put together this 4 week plan
is specifically designed to get you ready to successfully complete the
16 week Ultimate challenge training plan. You’ll be riding 3 days per
week for this part of the training.
If you’re just starting out, or if you’ve taken the winter off, it’s a
great time to refresh your knowledge of basic cycling skills.
Cornering on a bike can be exciting and fun. It can also be intimidating
if you’re new to riding or haven’t had the opportunity to practice your
cornering skills. The key elements to successful cornering are proper
body and bike positioning.
Cyclists often fear that strength training will make them bigger and
heavier which could decrease their efficiency on the bike. While it is
true that weight training can cause an increase in muscle mass, it is
extremely unlikely that the type of training recommended for cyclists
would ever result in major weight gains.
Recovery is arguably as important as your quality rides. In weight
training the recovery period is adjusted to reflect the specific goals
of the athlete and is monitored in the same way sets and repetitions are.
In endurance sports, employing recovery strategies help to reduce
soreness, aid in healing damaged muscles, and ultimately improve the
quality of future workouts. Without excessive soreness caused by high
intensity training and poor recovery, the next day’s workout could feel easier at a higher intensity and will ultimately assist in creating a stronger athlete. Here are three recovery strategies to follow as closely as your training program.
Coasting downhill is fun and allows your muscles to recover from the previous climb. As with climbing, it’s important to stay relaxed on your bike and trust in your equipment. Confident descending is a skill that has to be practiced. Start practicing these skills on moderate grades and increase the challenge as you become more comfortable.
The Ultimate Challenge includes a LOT of climbing. Climbing is hard. Becoming a better climber in cycling requires time in the saddle, climbing hills. However, there are several ways that you can make climbing easier.
For serious competitors, recovery should be as important as quality workouts. Failure to allow the body to recover after a workout can lead to overtraining, injury or illness. This article will look at two subjects related to recovery. The first is the results of failure to allow proper recovery including overtraining, illness, and over-use injuries. The second introduces methods to decrease the amount of time needed for the body to recover.