Performance Hub

CAFFEINE AND EXERCISE PERFORMANCE: AN UPDATE

This idea has shaped elite sports over the last century, but it’s only in the past decade that it’s being lifted from the playing field and applied elsewhere.

Three new studies explore iron patches, injections, and dose frequency

What are the real demands of cyclocross? What are some myths about cyclocross, and what some super workouts for busting those myths?

Researchers at Stanford and UCLA are teaching college distance runners that when it comes to staying injury-free, what they eat matters

Athletes generally know they need to train and then rest in order to improve, but few know how much rest to take or when to take it. Coach Jason Koop…

Toolbox: No bike racing and indoor training are not the end of the world – and neither is this break in your cycling fitness. Here’s how to adjust.

How does training actually improve your fitness? How much comes down to increasing haemoglobin and blood volume to improve oxygen delivery?

VEGETARIAN AND VEGAN DIETS FOR ATHLETIC TRAINING AND PERFORMANCE

Some people metabolize caffeine quickly, while others metabolize it slowly – and there’s growing evidence that the difference can affect not only athletic perfo

The biggest benefit might be that it teaches people to be comfortable with being uncomfortable.

Early morning can be a golden opportunity for training, if you can wake up. Use these easy wake up tips to get yourself up and going!

Creatine: one of the most researched, safe supplements in the sport market. But can it help your endurance cycling?

You might be considering surgery or other intervention to treat your back pain. But less may actually be more for this common problem, and in many instances the

Guidelines 10 years ago stated that carbohydrate intake during exercise should be 30-60 grams per hour, this developed to intakes of 90 g/h in some situations,

Everything you do, in and out of your trainers, affects your skeletal structure. Here’s how to upgrade your training and everyday life to ensure better bone hea

“Personalized health” is becoming a popular topic. Medicine and nutrition have recently tried to capitalize on the quick, easy, and…

With the growth of social media as a platform to share information, veganism is becoming more visible, and could be becoming more accepted in sports and in the

Sports nutritionist Anne Guzman shares tips on performance nutrition, food journaling, and health.

New research suggests that the lactate produced by hard interval workouts alters the hormones that determine your appetite

Sleep is vital for physiological and psychological functions that may be particularly important to athletes. Nutrition can influence sleep quality and duration

The high-fat, low-carb diet has been ranked as one of the worst of 2020.

Race walkers on a low-carbohydrate, high-fat ketogenic diet showed early signs indicative of bone loss.

How does one fuel the body before—and during—a 100-mile run, day after day? Ultra-marathoner Jim Walmsley shares his dietary habits and tricks for going the (ultra) distance.

What the science now says about housing pasta for peak athletic performance

An amazing article, just when you think you’re athletic career is over, think again. Reframe. Loved this.

A new analysis tracks people doing 35 hours of exercise per week for a decade, and finds no evidence of heart risks

New research hands down verdicts on what to lift, how much, and how hard

Take a deep dive into biology and evolution to understand the neurological benefits of cycling, with tips on how to bike for better brainpower.

Neuroscientists have studied treadmill runners, ultramarathon athletes – and a number of lab animals – to investigate the effects of running on grey matter

Mental fatigue can influence physical performance studies suggest. What is mental fatigue and how do we recover from it?

There’s no silver bullet, but these useful practices will help you keep training

Being physically fit and strong isn’t enough. Mental resilience is the final pillar of success. Anna Marie Hughes goes in search of grit.

He’s had to embrace incredible physical pain to win iconic ultramarathons like the Leadville Trail 100 and the Western States Endurance Run. But that’s a form of suffering Rob Krar…

How Relative Energy Deficiency Syndrome can derail an athlete and create acute and potentially long term health & performance consequences for males & females.

High carb or low carb? Will dietary ketosis and a high fat low carb lifestyle improve endurance performance, weight loss, and overall health?

Obesity is a population-size crisis in Western countries — but it’s a problem that may resist population-wide solutions.

Heat acclimation for hot-weather endurance training. Excellent insights and recommendations for athletes and coaches.

I had all the signs of a dangerous cycle in athletics known as Relative Energy Deficiency in Sport (RED-S), I just didn’t know it at the time

Figuring out how long, how often, and when to train in the mountains remains an art for endurance athletes. Great read here with some different than typical insights on other…

Energy systems drive all of our activity on the bike. Understanding them will help you to focus your training and optimize your nutrition. This is a basic, simple explanation which…

Excellent read!! Lactate threshold is a widely used term in endurance sports training, yet there is still much confusion surrounding it. This in depth article explains lactate threshold, including its…

Beta-alanine has become a “must-have” supplement for many athletes, but does the science support the hype?

(A MUST READ!) The exploits of elite athletes delight, frustrate, and confound us as they strive to reach their physiological, psychological, and biomechanical limits. We dissect nutritional approaches to optimal…

Great read looking at recent research on habitual caffeine intake vs withdrawing caffeine before competition and how either impacts the ergogenic effects of caffeine. Do you need to cut back…

Dr. Brianna Stubbs is a research scientist with a Ph.D in Metabolic Physiology from the University of Oxford. Watch her insightful presentation.

A new study finds that your “critical speed” threshold drops in the last third of a marathon, which may explain why the distance produces so many blow-ups. Definitely transferable to…

By Dr Nicky Keay @nickyKfitness Menstrual periods are a barometer of healthy hormones. The evolutionary purpose of ovulation is to reproduce. Furthermore the carefully biologically choreographed variation of hormones that occurs…

Relative Energy Deficiency in sports, or RED-S, affects male and female athletes, and can be detrimental to health and performance. It’s a relative energy deficiency, meaning you may not purposely…

A lactate-munching microbe found in the poop of Boston marathoners is interesting, but that doesn’t mean you should (ahem) swallow it just yet

Background Athletes who compete in non-weight-bearing activities such as swimming and cycling are at risk of developing low bone mineral density (BMD). Athletes in long-distance running are at risk of…

The purpose of this review was to identify studies that have investigated the effect of carbohydrate (CHO) mouth rinse on exercise performance, and to quantify the overall mean difference of…

Managing your body in the heat. What’s happening? How acclimatization works. How to manage discomfort and other expert insights with Dr.Stephen Cheung.

A lot’s been made of the eating habits of pros during Grand Tours in recent years. The introduction of team chefs and kitchen trucks a decade or so ago drastically…

Dr. Louise Burke is one of the world’s most known experts in sports nutrition. Here she covers low carb high fat (LCHF) diets and performance and slices through the “bunk”…

Amazing conversation with Dr. Kirsty Elliot Sale on the Female Athlete Triad and RED-s. If you’re coaching female athletes or are one, you’ll want a good understanding of how energy…

As an athlete and human being, sleep is crucial to optimal health. You don’t want to miss this podcast, you’ll be turning in a bit earlier and following some of…

Olympic Cyclist Chris Boardman on how we can all “move more” in life and what he’s doing to help make that vision come to fruition.

Dr. Stephen Cheung is a researcher out of Canada’s Brock University. Here he speaks with Sonya Looney about training at altitude. Sleep high, train low, how soon before an event…