Topic: Blogs

The Definitive List of What to Carry on Epic Cycling Adventures

  When your derailleur hanger snaps off in the middle of nowhere your choices are limited. You’re either going to make your bike into a single speed or walk, unless of course you are carrying an extra derailleur hanger… Epic endurance cycling events like Dirty Kanza, Cape Epic, Breck Epic, and Rebecca’s Private Idaho are…

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Caffeine and Performance in Ultrarunning

Several years ago while pacing my wife during the latter stages of the Run Rabbit Run 100 I vividly remember stumbling upon a ream of a dozen 200-mg caffeine pills. I wondered whether the runner who dropped the package was simply lazy and had not cut the foil-constrained ream down into more realistic chunks of a…

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Can You See Me Now!? Winning the Fight for Visibility.

  “You’re invisible out here,” said the older gentleman who turned left out of a driveway on the opposite side of the road and drove across four traffic lanes before nearly pinning me to the curb. Invisible, and therefore responsible for our near collision despite riding in a bike lane, in broad daylight, wearing bright…

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ADAPT: A 5 Step Plan for When Everything Goes Wrong

By Jason Koop, author of “Training Essentials for Ultrarunning” “Everyone has a plan until they get punched in the mouth.” —Mike Tyson If you do one single thing at a high enough intensity for long enough, every once in a while everything goes wrong. As much as you have trained and prepared, you will eventually…

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Tracking Training for Trail Runners

  By Jason Koop, author of “Training Essentials for Ultrarunning” Prescribing and tracking workload and work rate are essential components of effective training, for any endurance sport. Cyclists have it easiest because power meters directly measure mechanical work. Runners who stick to generally flat and smooth terrain have well-researched calculations for workload and work rate…

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Lactate and Cancer Risk: The Role of Strenuous Exercise

  Twitter isn’t all bad. This week I was scrolling through my feed and came upon a post from Inigo San Millan, an Assistant Professor at the University of Colorado School of Medicine and the Director of the Sports Performance Program at the CU Sports Medicine and Performance Center in Boulder, Colorado. The headline that caught…

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Support Tips for Cycling Events

  Great race support can be the difference between finishing and chalking up a DNF, or the difference between having an incredible experience and a forgettable one. In the next few months CTS will be supporting athletes at a variety of events, including Breck Epic, Haute Route Rockies, Leadville 100 (MTB and Run), Rebecca’s Private Idaho…

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Why Heart Rate Is Not a Good Training Tool for Ultrarunning

Book Excerpt From Jason Koop’s Training Essentials for Ultrarunning If you are going to use interval training to accumulate time at intensity and target specific areas of your fitness, you need a way to figure out how hard you are working. In some sports this is simple. As mentioned earlier, a cyclist with a power…

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