As a runner, you should know that a strong core can change your running game, which is why core workouts deserve a permanent spot on your weekly training schedule. For beginners, practicing a bodyweight core workout can get the job done. But if you’ve been training this way for a while then it’s likely time … Read more
The core is at the center of our every movement, especially as cyclists. It’s how we maintain strong bike handling, upright posture, and what allows us to push power through our pedal stroke with efficiency. So, it’s crucial cyclists include core workouts in their strength routines. And if you’re looking for an extra edge in … Read more
Stretching at pretty much any time of the day can be a great way to loosen tight cycling muscles. But incorporating bedtime stretches, done soon before your head hits the pillow, can deliver the added benefit of prepping you for a good night’s sleep. Bedtime stretching “helps bring you down and just relax and let … Read more
There are lots of ways to level up your cycling—and not all of them involve spending more time in the saddle. One simple yet effective hack for becoming a better rider? Incorporate EMOM workouts into your routine. EMOM workouts can be “very beneficial,” says Katie Piersona Denver-based certified spinning instructor and certified personal trainer. They’re … Read more
On a humid spring night in Charleston, South Carolina, my girlfriend and I toast to the end of our vacation at the bar perched atop a swanky southern hotel. As one does when there’s a lull in conversation, I check my phone. It’s 11:50 pm I have 25 more push-ups to do before midnight. I … Read more
Plug PattarinGetty Images According to a new study published in the journal Frontiers in Physiology, the time of day you work out can influence exercise-induced health and performance benefits, which varies across genders. For women, exercising in the morning reduced abdominal fat, decreased blood pressure, and improved lower-body muscle power. Evening exercise enhanced physical performance … Read more
Think about your posture at your desk and on the bike: It’s very forward focused, with your shoulders likely rounded, and spine, hips, and knees flexed. As you ride, your quads also take on a lot of work, along with your chest and abdominal muscles which help to keep you stable and assist in bike … Read more
One of the major movement patterns all cyclists should master—and one that people tend to have trouble executing correctly—is the hinge. That’s the movement you perform while doing deadlifts, including the more advanced single-leg deadlift. Unlike a quad-dominant squat, which is more about bending the knees and sitting in a chair, hip-dominant deadlift exercises involve … Read more
Monica BertolazziGetty Images It’s true that not all carbohydrates are created equal. Those that are whole grains, for example, tend to have more nutrients, including protein and fiber, than their more processed counterparts. But carbohydrates, like pasta and rice, are important sources of nutrition regardless of whether they’re whole grains, says Natalie Rizzo, MS, RD … Read more
Cyclists’ hamstrings often get overlooked next to monster quads and bulging calves, the primary movers throughout the pedal stroke. But without enough hamstring strength, you’ll never max out your power potential. That’s because the hamstrings are key muscles throughout the rotation of your pedal stroke. Why you need strong hamstrings on the bike Your hamstrings … Read more