Topics Covered In This Episode: What can I do to boost immune system? Why do I get sick after big races? Innate immunity vs adaptive immunity Basic biology of the human immune system History of the “Open window theory” How to decrease illness risk associated with training Managing sleep to protect your immune function Managing …
When I first met my wife she was training for her very first half marathon. Like many before her and countless since, she had picked up a book from preeminent marathoner and author Jeff Galloway and organized her training around programs in the book. Galloway’s methods center around two principles: weekly progressive overload and a …
By Jim Rutberg, CTS Pro Coach, co-author of “The Time-Crunched Cyclist”, “Training Essentials for Ultrarunning”, and “Ride Inside“ We’ve arrived at the time of the year when athletes are wrapping up their summer seasons and looking forward to the next steps in their training and competition calendars. For most coached athletes, these are great conversations about …
Of all the disciplines within cycling, cyclocross is exceptionally well suited to Time-Crunched Cyclists. The events are intense but short, and the season is relatively short as well. This means a Time-Crunched Cyclist can use the cyclocross training plan and principles described in “The Time-Crunched Cyclist, 3rd Edition” to create race-winning fitness for the upcoming ‘cross …
Topics Covered In This Episode: Determining key workouts vs. everything else What to do when you miss a key workout Example: Missed a key Tuesday interval workout Example: Missed a key Thursday workout before big weekend Example: Missed long ride on a weekend day Adjusting training start times based on recovery-duration-between-key-workouts When to do or …
The cheeky answer to, “How many hours should I ride my bike?” is, of course, “As many as possible.” But that really isn’t true. More hours on the bike doesn’t automatically lead to improved fitness, greater weight loss, improved cardiovascular health, reduced chronic disease risk, improved mental health, or any of the other potential benefits …
For many runners, the season is wrapping up and athletes are starting to look forward to the next year and new adventures, challenges, and goals. As you take stock of the season and look ahead to what is next, you may wonder if strength training is for you and how to incorporate it into your …
Forget #crossiscoming because #crossishere! Cyclocross season is in full swing, but training doesn’t stop when the season starts. There is still time to improve your performance, increase your speed, and race up to your potential. As coaches my colleagues and I work with a mixture of elite cyclocross racers and time-crunched athletes who race cyclocross …
CTS Coach Tracey Drews coaches cyclists of all ages, but over time has specialized in coaching senior cyclists, especially cyclists over 65. Many of the athletes she coaches range in age from 70-90 years old, and several compete – and win – age group events and USA Cycling National Championships. Cycling and strength training are …
Topics Covered In This Episode: Factors affecting jet lag and travel fatigue Minimizing sleep disruption during international air travel Best transatlantic flight choices for athletes Dealing with jet lag Time required to acclimate to eastward or westward travel How to get circadian rhythm back on track once you’ve arrived HOST Corrine Malcolm has been a …