The subject of nutrition can be confusing and frustrating. What to eat? When to eat? Will this food or drink help or hurt my performance?? Let’s get back to basics….
1. Choose simplicity. Eat un-processed foods: read the label, do you recognize every ingredient? The closer the food is to its natural state, the better it is for your ...
read more →
Faster, stronger, easier… we are all looking for ways to ride further and ride faster. One simple, and often overlooked, way to achieve this is to improve pedaling mechanics. Pedaling more efficiently improves overall cycling efficiency, defined as the amount of power produced for a given level of oxygen consumed.
Here are a few si ...
read more →
These suggestions will help keep you on track with your training through the darker, colder months. This list is not necessarily in a specific order. It is just one possible order of priorities. Put them in the order that best suits you.
The “off season” (now!) is the most important time to make changes and improvements to your ridi ...
read more →
With the holidays fast approaching, thoughts of cookies and cakes, turkey and trimmings, pumpkin and pecan pies fill our brains. Moreover, with this year’s racing season behind us, it is not difficult to pack on a few off-season pounds. With a survival guide and a plan of action you do not have to forego the traditions and feasts of this ...
read more →
We are in the thick of cold and flu season. With all the media attention on the flu virus, what to do about your training when you feel under the weather?
Scientists have been looking at this issue for many years and some good information has come from their research. In one study of mice, one group ran to exhaustion three days in a ...
read more →
One more take on the Time magazine article claiming that exercise is “useless” for weight loss. Anyone who has lost weight and kept it off would agree that this statement was taken out of context and is generally false. This article specifically pointed to aerobic exercise, but failed to address the effects of strength training and its ro ...
read more →
When we exercise, we think about achieving many things: increasing lean body mass, losing fat, looking great, feeling great, heart health, etc. But, did you know that engaging in regular aerobic exercise can prevent and possibly even reverse a decline in brain power?
New research coming out in the British Journal of Sports Medicine ...
read more →
Now, right now, is the best time to make big strides in your life. There are so many incredible opportunities in front of you, right now. Here are some ideas on how to seize them:
1. Eliminate junk and clutter from your life: excess papers, old magazines, electronics, clothing, etc. Get rid of anything you’re not using and know y ...
read more →
M.C. Pro/Elite
2008: Valle de Bravo ITU Pan Am Cup Triathlon, 7th
Nevis ITU Pan Am Cup Triathlon, 3rdMazatlan ITU Pan Am Championship, First
Richard’s Bay, SA ITU World Cup, 19th
Escape from Alcatraz, 5th
Des Moines ITU World Cup, 21st
Tiszaujvaros ITU World Cup, 15th
Kitzbuhel ITU World C ...
read more →
The Athlete’s Kitchen
Copyright: Nancy Clark MS RD CSSD
“Nutrition is my missing link. I have my training down, but my eating needs help.”
Time and again, my clients express this concern when they fail to get desired results from their workouts. These busy people, who range from casual exercisers to competitiv ...
read more →
In this article, Melissa outlines some basic nutritional needs for training and racing.
DAILY NUTRITIONAL NEEDS
PROTEIN REQUIREMENTS:
• 15-20% of calories in diet should come from protein
• 1.0-1.4 g/kg body weight per day Protein for Endurance Athletes
• 1.6 – 1.7 g/kg body weight per day Protein for Str ...
read more →
