By Jim Rutberg, CTS Pro Coach, co-author of “The Time-Crunched Cyclist” December presents many training and nutrition challenges for athletes, but with some planning you can hit January strong, fit, and ready to ramp up your performance. You don’t have to live like a monk for the six weeks between Thanksgiving and New Year’s. We …
By Jim Rutberg, CTS Pro Coach, co-author of “The Time-Crunched Cyclist”, “Training Essentials for Ultrarunning” One of the key storylines from the Tour de France this year (and the past few years) is the extreme carbohydrate intakes in the pro peloton. Elite cyclists and their teams have reported intakes of 100, 120, and even up …
By Addison Smith, CTS Expert Coach Everybody sweats, but how we sweat is very individual. Sweat rates can be affected by your fitness level, how acclimated you are to the environment, and even the medications you’re taking. And the composition of sweat changes, too. If you learn more about your individual sweat response, you …
By Chris Carmichael and Jim Rutberg (updated March 2024) Reviewed by Stephanie Howe, PhD (March 2024) Myths abound in all areas of training and nutrition. There are many misconceptions about the role of protein in recovery, the amount of protein endurance athletes need, and when to use specific recovery drinks. Here are a …
By Chris Carmichael, CTS Founder and Chief Endurance Officer Indoor cycling is great for packing a lot of effective training into a short period of time. You don’t need to get dressed in multiple layers or navigate to safe roads for interval training. You can just get on, warm up, and open the throttle. …
By Jim Rutberg, CTS Pro Coach, Co-author, “The Time-Crunched Cyclist” Beta-alanine is a workout supplement that promises to reduce fatigue and increase exercise capacity. It is very popular with athletes who engage in short bouts of intense exercise (e.g., Crossfit, strength training, sprinting) but not as commonly used by endurance cyclists. Would supplementing with …
By Jim Rutberg, CTS Pro Coach, co-author “The Time-Crunched Cyclist” Creatine supplementation is a safe, effective, and wise choice for aging cyclists looking to improve performance and build or retain muscle mass and strength. Although many people associate creatine with strength and power athletes, it can also be beneficial for endurance athletes. Aging …
By Adam Ferdinandson, CTS Expert Coach Reviewed by Stephanie Howe, PhD “But how do you get enough protein?” This is something all plant-based folks have heard from coworkers, relatives, and others who feel the need to add their two-cents about dietary choices. As annoying as it may seem, the concern is valid. Consuming adequate protein …
By Jim Rutberg, CTS Pro Coach, co-author of “Ride Inside“, “The Time-Crunched Cyclist” Coffee has long been engrained in cycling culture. Many group rides start, end, or sometimes include stops at coffee shops. Coffee-related companies have sponsored some of the most iconic teams in the sport’s history, including Eddy Merckx’s 1969 Tour winning Faema team, …
By Jim Rutberg, CTS Pro Coach, co-author “The Time-Crunched Cyclist” and “Training Essentials for Ultrarunning” One of the most frequent questions our coaches get is, “What should I eat before my race/workout?” In reality, the answer they’re seeking has additional components. It’s not just what to eat, but how much to eat and when …