âąď¸ Nutrient Timing Drives Gains Meta-analyses confirm that consuming carbs and protein immediately after exerciseârather than delayingâsignificantly improves glycogen restoration, muscle recovery, and reduces fatigue  . In short: waiting an hour to eat isnât helping your body do all the hard work it just did. đĽ Core Nutrition Principles Carbohydrates:
Rain-slicked streets of London glistened as Marianne Vos positioned herself perfectly in the leading group. After countless silver medals, this was her moment. Through Richmond Park's treacherous corners, she and Lizzie Armitstead broke clear of the pack. In the final sprint, Vos unleashed her legendary kick, crossing the
What Is HeatâHypoxia CrossâAdaptation? Recent research shows that heat acclimation can confer benefits typically associated with altitude trainingâeven at sea level. A 10âday heat acclimation protocol at around 50âŻ% VOâmax in ~40âŻÂ°C conditions delivered a 5âŻ% increase in VOâmax, 6âŻ% rise in timeâ
1. PogaÄar Crowned Tour de France Champion â Fourth Win, Unassailable Display What happened: Tadej PogaÄar wrapped up his fourth overall Tour de France victory in dramatic style despite not taking the final stage. He dominated across mountains, time trials, and team tactics, finishing nearly 4:30 ahead of rivals and
âąď¸ Nutrient Timing: Your Performance âGarage Doorâ Recent studies underline a crucial insight: when you eatâeven more than what you eatâcan significantly impact performance, recovery, and training adaptation. In cycling, timely intake of carbs and protein before, during, and after rides helps plug in gains more efficiently  . đĽ Carbs: Fuel
The scorching Paris sun beat down as Greg LeMond mounted his aerodynamic time-trial bike. Laurent Fignon led by 50 seconds, seemingly unassailable. Through the streets of Paris, LeMond's revolutionary tri-bars helped him slice through the air, each pedal stroke eating into Fignon's advantage. As both riders
What Is Heat Acclimation? Heat acclimation is the process of deliberately training in hot conditions to induce physiological adaptationsâsuch as greater plasma volume and improved thermoregulationâthat then enhance performance not just in the heat, but even in moderate temperatures. A 10-day intervention at ~40âŻÂ°C showed significant gains
This week served up a rollercoaster of victories, tragedies, tech, and new faces in the peloton. Here are five fresh, non-repeated stories you wonât have seen in previous rundownsâvaulting us beyond repeats and into new terrain. 1. Tim Wellens Claims Stage 15 Solo Win in Iconic Breakaway What
đ Nutrient Timing = Performance Glue The âgarage door of opportunityâ is still wide openâtiming your carbs and protein matters. A recent Nutrients article confirms that strategic nutrient intake before, during, and right after exercise enhances performance, recovery, glycogen replenishment, and metabolic adaptation  . đĽ Key Nutrition Principles 1. Carbohydrates: Power and Precision
đ What Is Training Periodisation? Periodisation divides your training year into three nested cycles: * Macrocycle: The entire season (6â12 months) * Mesocycle: A focused block (3â6 weeks) * Microcycle: A single week According to modern coaching practice, mesocyclesâeach with a distinct goal like endurance, threshold, or strengthâare essential for
Lance Armstrong spotted Joseba Beloki's bike sliding on melted tar ahead. Tour de France 2003, stage to Gap, scorching heat had turned the road treacherous. As Beloki crashed, Armstrong faced a split-second decision. In an incredible display of bike handling, he veered right, straight down a steep field,
Chaos erupted on cycling's giant when Chris Froome abandoned his broken bike and started running up Mont Ventoux. The unprecedented scene unfolded after a motorcycle crash caused a pile-up involving the race leader. With no team car in sight, Froome took matters into his own feet, jogging uphill