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Cycling Training Zones – Train in The Right Zone

The idea of training zones was established in the cycling community largely due to the book Training and Racing with a Power Meter. It was originally published in 2006 by Hunter Allen and Andrew Coggan. Training zones have since taken the cycling world by storm as an effective way to describe interval intensity and allow … Continue reading Cycling Training Zones – Train in The Right Zone

Carbohydrate Sparing: The Pro’s Secret Weapon

Imagine you are preparing for a big road race or group ride or maybe a Gran Fondo. For this 100 mile event, you’re going to be riding for some 4-5 hours at least and the total amount of energy you use is going to be 3,000 or 4,000 kilojoules. Since the human body has an … Continue reading Carbohydrate Sparing: The Pro’s Secret Weapon

The Three Energy Systems and How They Relate to Cycling

Energy production in organisms comes from the controlled breaking of complex molecules into simpler ones. For us humans, we break ATP (adenosine triphosphate) down into ADP (adensoine diphosphate) by popping off one of the phosphate molecules. The energy produced in this process is used by our motor units to produce muscle contractions and, for cyclists, … Continue reading The Three Energy Systems and How They Relate to Cycling

Why Does Body Weight Matter in Cycling?

And why are those Tour de France riders so damn skinny? There is a scientific explanation as to why top cyclists are so light and lean, and that’s how we’re going to break it down today. Let’s start with a question: why can’t a cyclist just get up to speed, say 40 km/hr (25 mph) … Continue reading Why Does Body Weight Matter in Cycling?

Maximizing VO2max Adaptations From Training

When a cyclist is working at a very high intensity, say some power value they can only hold for 5 minutes, their body uses a combination of aerobic and anaerobic energy production to provide the muscle contractions necessary to produce the power needed. At lower intensities, the anaerobic (without oxygen) component falls away and the … Continue reading Maximizing VO2max Adaptations From Training

Post-exercise Fat Oxidation Varies With Macro-nutrient Intake

This post explores the article “Metabolism and Whole-Body Fat Oxidation Following Postexercise Carbohydrate or Protein Intake” by S. Petterson et al. For this study, 12 women with a VO2max of 45 ± 6 ml/min/kg (not pros, but good) were given one of three post-exercise drinks (placebo, protein, and carbohydrates) and their fat oxidation rates were … Continue reading Post-exercise Fat Oxidation Varies With Macro-nutrient Intake