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Winter Training
Winter Training, Inside or Outside? Winter training, it can be tricky. Do you head outdoors, no matter the conditions, or stay inside? Coach Ryan from CycleCoach has some advice. Go ahead Coach Ryan. Do you head indoors for your winter training? Winter training questions One question that comes up quite often at this time of the year in the northern hemisphere is whether you should train…
FTP Testing
Coach Ric of CycleCoach explains FTP Testing. Ric Stern is the head coach at CycleCoach with over twenty-five years of coaching experience. Among his client’s wins are World and Commonwealth medals, multiple National Championships, Paralympians and me! Ric is also responsible for the horror that is the Ramp Test (article to come on that soon). Ric is also a prolific writer, with many published…
CycleCoach - Fuelling for Success
CycleCoach head-coach Ric Stern takes a look at nutrition for endurance athletes. Fuelling for Success: Essential Nutrition Tips for Endurance Athletes Nutrition is a complex subject that can take up multiple books, and has positive benefits for endurance performance and health. People can make nutrition choices based on cultural choices as well as ethical grounds. Endurance athletes will burn…
Cycling Nutrition
The first in a series of articles from coach Ric Stern of CycleCoach Ric Stern, founder of CycleCoach talks about cycling nutrition Ric Stern started racing in 1984 and has been coaching riders since 1998. Since then he’s coached world champions and amateurs alike. He has also authored research work, had articles published in specialist cycling magazines, newspapers, and web articles. He’s also…
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1. AVOID HIGH INTENSITY EFFORTS DURING TRAINING IN THE FATMAX ZONE. During the high intensity effort, lactate will accumulate. In the resting phase, their intensity may be at the level where lots of fat would usually be combusted. However, in the recovery phase between or after high intensity intervals, fat combustion is low. Instead, the preferred fuel for muscles in this period is the accumulated lactate.The same is true during training intended for “fat burning”. Any time lactate is accumulating during the exercise, fat will be pushed out of the aerobic metabolism. Until muscular lactate levels decrease again, fat combustion will stay lower.All of this means that it is of utmost importance to avoid short, high intensity bouts which cause high lactate levels during training which is meant to be in the FatMax zone. 2. TRAINING IN A LOW CARBOHYDRATE STATE CAN ELEVATE FAT COMBUSTION. Low carbohydrate diets, and training in low carbohydrate state, have become more and more popular in endurance sports. This idea is based on findings that a state of low carbohydrate availability can increase adaptation to training in terms of mitochondrial biogenesis.A lowered carbohydrate intake due to an altered diet can decrease the capacity of carbohydrate metabolism. In doing so, fat combustion will be elevated. The result of this is not just an immediate elevation in the percentage of fat combustion, but also an increase in the capacity of the enzymes involved in fat combustion. This can lead to a prolonging of the higher capacity to combust fat. During a period of lowered carbohydrate intake, it is crucial to minimise high intensity workouts in which carbohydrate combustion is high. This is because, during high such efforts, the body needs to use carbohydrates as fuel. 3. A HIGHER VO2max = BETTER AEROBIC METABOLISM = IMPROVED CAPACITY TO BURN FAT. A higher VO2max will lead to better fat combustion. This is because it creates more mitochondria, improved blood flow due to higher capillary density, and a shift from high glycolytic muscle fibre types to “endurance” types (slow twitch fibres). #fat #weightloss #inscydppd #cyclecoach #gettingfit #healthylifestyle @inscyd_ https://www.instagram.com/p/CGpAIjiFQIg/?igshid=bvqps6ltsw9h
Posted @withregram • @inscyd_ Interesting in taking the INSCYD test? Take your training and racing to the next level. Book your test or free consultation, Link in bio . . . #cyclecoach #personaltrainer #onlinecoach #cycling #inscydppd #movistar #jumbovisma #woutvanaert #primozroglic #alejandrovalverde #borahansgrohe #tourdefrance https://www.instagram.com/p/CFz13qWlXiq/?igshid=13njmgmt9stv0
@mckiejustin of the @regentsparkrouleurs leading out from a long way and holding on for the win @hernehillvelodrome . Rider and coach both really happy to be finally racing again, and winning! . . #cyclingperformance #cyclecoach #sparksintolife #coachingwithsparks #coachingworks #trackracing #trackbike #sprint #sprinting #winning #cyclinglife #cyclingaddict (at Herne Hill) https://www.instagram.com/p/CERGWg2p2DW/?igshid=fhrdh0v5anlq
All my clients have their training plans and fitness tests configured through both @whatstodaysplan and @inscyd_ as used by @borahansgrohe . Looking for cycle coaching? Get in touch, link in the bio. #cyclecoach #coachingwithsparks #cyclinglife #cyclingperformance #fitnesstest https://www.instagram.com/p/CEAddWupxzu/?igshid=33p4gmalqpw4
