Performance training: W/kg, TRX strength & nutrition for Bay cyclists/runners
Key Questions
What new articles are available on performance training for cyclists and runners?
The library includes topics like hydration strategies, century pacing, core exercises, IT band pain relief, cyclist squat variations, and hamstring warm-ups. Additional content covers Norwegian Singles pacing for runners over 60, Ironman 70.3 hill tips, and cardiac adaptations for runners.
How effective is the injury prevention program for young mountain bike racers?
The program achieved a 20% reduction in injuries among participants, with data linked to NICA-related activities. Girls showed a slightly higher injury proportion than boys in the study findings.
What steps can help banish knee pain from cycling rides?
Seven expert-backed steps focus on listening to knee signals and addressing common issues like improper fit or overuse. Related content also links plantar fasciitis cases to changes in shoe design and tight calves.
How does rucking with a weighted pack benefit posture for cyclists and runners?
Rucking engages the upper back and core to counteract desk slouch, serving as effective cross-training. It supports injury prevention by improving overall alignment during activities.
What core exercises are recommended for busy cyclists to boost speed and power?
Three quick core moves can enhance stability and power output even with limited time. Strengthening the core is emphasized as a top method for better bike performance and reduced pain risk.
What is the 6-week protocol for returning to sport after an ankle sprain?
The protocol provides a structured free program for safe return, including ankle strengthening exercises suitable for runners and climbers. It ties into broader trail running injury prevention advice.
How can walking hills improve trail running performance?
Walking hills builds better endurance and technique without the pressure of constant running pace. It counters the misconception that walking is cheating and aids overall trail efficiency.
What training plans and checklists help prepare for a cycling century ride?
A basic readiness checklist and training plan selection guide from Bicycling support structured preparation. The 4-week cycling plan is designed to increase speed after building a base, with tips on form and nutrition included.
Vast library of performance articles continues to grow. New: hydration strategies; century pacing guide; core exercises for cyclists; Stop IT Band Pain Now; Cyclist squat variation; 10-min hamstring warm-up; Norwegian Singles pacing for runners over 60; Ironman 70.3 hill pacing tip; How to Train a Runner's Heart (cardiac adaptations, max HR, HRV). Today added: Injury prevention program for young MTB racers (20% reduction in injuries, NICA-related); 7 Expert-Backed Steps to Banish Knee Pain from Every Ride; Plantar fasciitis article linking shoe design changes to rising cases. Also added: Fix Pain, Ride Smoother, and Build Confidence With These 10 Cycling Tips; The 4-Week Cycling Plan Built to Make You Faster; Why Walking the Hills Makes You a Better Trail Runner; 5 Things A Physical Therapist Wants Every Runner to Know; Return to Sport After an Ankle Sprain: A 6-Week Protocol; trail running injury prevention article; ankle strengthening exercises for runners/climbers. Also: proper running form, masters running tips, 5 beginner mistakes after 40, Zone 2 workouts, breathing for runners, nutrition, injury prevention, base training, and ultra-distance tips. Also read: basic century readiness checklist and training plan selection guide from Bicycling; 3 Quick Core Moves to Boost Speed and Power—Even for the Busiest Riders. Also added: Rucking for posture (weighted pack) as cross-training tip—engages upper back and core, counteracts desk slouch, relevant for injury prevention.