masters takeaways

Tour de France Takeaways for Masters and Grand Masters Cyclists

  By Chris Carmichael, Founder and Chief Endurance Officer The 2023 Tour de France has been one of the most thrilling editions in my memory. The performances, rivalry, and respect between Jonas Vingegaard and Tadej Pogacar were great to watch. Jasper Phillipsen’s power in the sprint stages has been remarkable. And it’s been exciting to …

improve cycling fitness

The 10 Simple Ways to Improve Cycling Fitness

  Cycling is one of the most adaptable and easily accessible forms of exercise on the planet. Pedaling is a low-impact, joint-friendly activity. Expansive gear ranges and electric assist bicycles make steep hills and longer distances accessible for more people. Engaging indoor options make cycling accessible and social for people in busy cities and far-flung …

training through menopause

Trail and Ultramarathon Training Through Perimenopause and Menopause

Trail and ultrarunners are not immune to the countless changes that occur with the aging process. The following discussion highlights the hormonal changes that occur as female athletes age. More specifically, we’ll cover how hormonal changes through perimenopause and menopause impact widespread physiological changes and ultrarunning performance for women. Roles of key female hormones First, …

exercise in hot weather

Trainright Guide to Exercise and Performance in Hot Weather

Table of Contents PART 1: Preparing for Exercise in Hot Weather PART 2: Optimizing Performance During Hot Weather PART 3: Recovery Strategies After Exercise in Hot Weather Introduction: Heat is the enemy of endurance performance and an underlying cause for diminished performance, dehydration, heat stress, gastrointestinal distress, and impaired recovery. This guide will provide you …

Adjusting Outdoor Exercise for Air Pollution and Wildfire Smoke

  We are all aware that exercise is beneficial to our health, but exposure to air pollution isn’t. Harmful particles end up in your lungs causing irritation, inflammation, and can microscopic particulates can potentially enter the bloodstream. This can cause an increased risk for serious medical issues, including heart attack and stroke. What are athletes …

crew an ultramarathon

How to Crew an Ultramarathon in 6 Steps

  You spend lots of time in your head during an ultramarathon. Entering an aid station sometimes feels like a brief and welcome visit to civilization. Most ultras provide such comprehensive support that a runner doesn’t absolutely need a personal support crew, but it sure is nice to see a familiar face. Having crewed, paced, …

training mistakes

Tapering and What to Do the Week Before Your Cycling Race

  Training can be a lot like drinking: to have a great time you need to know when to stop. In the taper week leading up to a race or event, athletes can do more to undermine their training than they can to enhance it. Yet, just like that “one more” drink, it’s the prospect …

save your gravel race

How to Save Your Gravel Race When Things Go Wrong

By Reid Beloni, CTS Senior Coach There are a lot of Murphy’s Law moments in gravel racing, so we need to talk about crisis management, or what to do when things go wrong. Anticipating and planning solutions for what could go wrong creates the greatest chance of success. Particularly in long races, athletes who can …