Great reads focused on all things sports performance. Tune in here for quality information about sports nutrition, sport psychology, training and inspiration!
CAFFEINE AND EXERCISE PERFORMANCE: AN UPDATE
CAFFEINE AND EXERCISE PERFORMANCE: AN UPDATE
How Interval Training Can Help You With Time Management
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.
The Athlete’s Guide to Boosting Iron
Three new studies explore iron patches, injections, and dose frequency
best workouts for cyclocross training
What are the real demands of cyclocross? What are some myths about cyclocross, and what some super workouts for busting those myths?
To Avoid Running Injuries, What You Eat Matters
Researchers at Stanford and UCLA are teaching college distance runners that when it comes to staying injury-free, what they eat matters
3 Signs It’s Time for an Endurance Athlete to Rest – Jason Koop
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…
(De)training in a Pandemic – PezCycling News
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.
Fitness Improvement: How Much Does Blood Volume Matter? – PezCycling News
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
VEGETARIAN AND VEGAN DIETS FOR ATHLETIC TRAINING AND PERFORMANCE
Will caffeine make you a better athlete? That depends on your DNA
Some people metabolize caffeine quickly, while others metabolize it slowly – and there’s growing evidence that the difference can affect not only athletic perfo
How Exercise Shapes You, Far Beyond the Gym
The biggest benefit might be that it teaches people to be comfortable with being uncomfortable.
13 Easy Wake Up Tips For Early Morning Workouts – CTS
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 and Carb Loading During Endurance Events
Creatine: one of the most researched, safe supplements in the sport market. But can it help your endurance cycling?
Babying your back may delay healing – Harvard Health
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
120 grams of carbohydrate per hour in mountain marathon runners
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,
What all runners need to know about bone health
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
The Caffeine “Buzz” Might Lie in Your DNA
“Personalized health” is becoming a popular topic. Medicine and nutrition have recently tried to capitalize on the quick, easy, and…
Vegan diets: practical advice for athletes and exercisers
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 on health, performance and finding what works for you
Sports nutritionist Anne Guzman shares tips on performance nutrition, food journaling, and health.
Why You’re Less Hungry After an Intense Workout
New research suggests that the lactate produced by hard interval workouts alters the hormones that determine your appetite
Enhancing sleep through nutrition
Sleep is vital for physiological and psychological functions that may be particularly important to athletes. Nutrition can influence sleep quality and duration
Keto one of the worst diets of 2020, according to new rankings
The high-fat, low-carb diet has been ranked as one of the worst of 2020.
Could a Keto Diet Be Bad for Athletes’ Bones?
Race walkers on a low-carbohydrate, high-fat ketogenic diet showed early signs indicative of bone loss.
Fridge Raider: Inside the Diet of Ultra-Marathoner Jim Walmsley
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.
Is Carbo-Loading Still a Thing?
What the science now says about housing pasta for peak athletic performance
Opinion | I Am 35 and Running Faster Than I Ever Thought Possible
An amazing article, just when you think you’re athletic career is over, think again. Reframe. Loved this.
Extreme Exercise Isn’t Bad for Your Heart
A new analysis tracks people doing 35 hours of exercise per week for a decade, and finds no evidence of heart risks
How to Make Your Strength Routine Evidence-Based
New research hands down verdicts on what to lift, how much, and how hard
Biking for Your Brain: The Neurology of Cycling | DuVine
Take a deep dive into biology and evolution to understand the neurological benefits of cycling, with tips on how to bike for better brainpower.
What does running do to your brain?
Neuroscientists have studied treadmill runners, ultramarathon athletes – and a number of lab animals – to investigate the effects of running on grey matter
Mental fatigue in sport- what is it and how do we recover from it?
Mental fatigue can influence physical performance studies suggest. What is mental fatigue and how do we recover from it?
How to Stick to a New Training Plan
There’s no silver bullet, but these useful practices will help you keep training
The final pillar of success to being a great rider? Just add grit – Cycling Weekly
Being physically fit and strong isn’t enough. Mental resilience is the final pillar of success. Anna Marie Hughes goes in search of grit.
America’s Fastest Ultrarunner and His Race Against Depression
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…
Ruth Winder’s National Championships Win Almost Didn’t Happen
How Relative Energy Deficiency Syndrome can derail an athlete and create acute and potentially long term health & performance consequences for males & females.
Should Endurance Athletes Go Keto? Ketosis and Ketogenic Diets for Endurance Athletes – CTS
High carb or low carb? Will dietary ketosis and a high fat low carb lifestyle improve endurance performance, weight loss, and overall health?
Why Isn’t There a Diet That Works for Everyone?
Obesity is a population-size crisis in Western countries — but it’s a problem that may resist population-wide solutions.
Handle the Heat: Heat Acclimation for Endurance Running – iRunFar.com
Heat acclimation for hot-weather endurance training. Excellent insights and recommendations for athletes and coaches.
Restricting my eating to become an elite runner wasn’t just wrong – it was dangerous
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
How to Get the Most Out of Altitude Training
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 Explained
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…
What is Lactate and Lactate Threshold
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 supplementation
Beta-alanine has become a “must-have” supplement for many athletes, but does the science support the hype?
Swifter, higher, stronger: What’s on the menu?
(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…
Should You Restrict Caffeine Before Competition To Resensitize To It? | Sigma Nutrition
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 on the Role of Ketone Supplements
Dr. Brianna Stubbs is a research scientist with a Ph.D in Metabolic Physiology from the University of Oxford. Watch her insightful presentation.
The Real Reason Marathoners Hit the Wall
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…
What’s so good about Menstrual Cycles? | BJSM blog – social media’s leading SEM voice
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…
The Risks of Relative Energy Deficiency in Sports
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…
Did Researchers Really Find a “Performance-Enhancing Microbe”?
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
Bone health in elite Norwegian endurance cyclists and runners: a cross-sectional study
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…
Can Carbohydrate Mouth Rinse Improve Performance during Exercise? A Systematic Review
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…
I Genuinely Suck at Working Out in the Heat. What’s Wrong With Me?
Managing your body in the heat. What’s happening? How acclimatization works. How to manage discomfort and other expert insights with Dr.Stephen Cheung.
Exactly how much do the pros eat during a Grand Tour? | CyclingTips
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…
‘LCHF and Performance’ with Professor Louise Burke | Guru Performance Institute
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”…
“The Female Athlete” with Dr Kirsty Elliot-Sale | Guru Performance Institute
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…
#47 – Matthew Walker, Ph.D., on sleep – Part I of III: Dangers of poor sleep, Alzheimer’s risk, mental health, memory consolidation, and more – Peter Attia
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…
Making Movement Easier with Chris Boardman – Dr Rangan Chatterjee
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.
How to Train for Altitude with Dr. Stephen Cheung – Sonya Looney
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…