Archive for December, 2017

The Best of 2017: Our Top 5 Nutrition Articles

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Is there a greater nutritional minefield than the holidays? We think not. If you’re searching for your plan of attack for how to slim down in the New Year, or just some advice for how to plan your nutrition better for your next race, our top articles have all the info you need to get that scale moving in the right direction. Now, put that cookie down slowly and walk away …

1. Your 14-step Guide to Weight Loss During Base Training by Lynda Wallenfels

If the only thing holding you back from that PR is a few lbs, then follow this 14-step guide for losing weight safely, even as your mileage begins to tick up during base training.

2. Why Carbohydrate is the King for Endurance Performance by Ted Munson, MSc

Proper nutrition is often the missing piece of a successful performance. While there are numerous theories on the subject, here is a definitive guide to understanding how carbohydrates fuel our bodies.

3. Are You Eating Enough? By Lindsay Zemba Leigh

While leaning up before a race can lead to faster results, there is a fine balance between race weight and taking in too few calories to see optimal performance. Here’s how to identify whether or not your everyday fueling practices are giving you the energy you need to stay energized, maintain muscle and prevent a slower metabolism.

4. The Peter Attia Approach to Dieting for Endurance Athletes by Paul Laursen

Many endurance athletes have found success with a lower carbohydrate diet that puts an emphasis on fat oxidation. Here’s the first in our two-part series on the subject that outlines whether or not this diet might be beneficial for you, and if so where to begin.

5. What Your Body Actually Needs During Different Types of Endurance Exercise by Andy Blow

Are you clear on how to hydrate and fuel during a 10K, but don’t know where to start when it comes to a 70.3? Here’s our simple guide to understanding how to plan your hydration and fueling needs, based on the length of activity.

Need more tips and workouts to fuel your 2018 racing and training goals? Check out the rest of our year-in-review series, including our top-five articles about cycling, multisport, running and strength training, and learn more about how TrainingPeaks can help you reach your goals.  

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The Best of 2017: Our Top 5 Strength Training Articles

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Lifting weights has been proven to increase power, off-set muscle loss due to age, prevent osteoperosis, and even lengthen your life span—so why are you still avoiding the weight room? We’ve got all you need to get started with or improve upon your strength routine with these articles on functional strength, isometrics and more.

1. Build Triathlon Specific Strength with Functional Isometrics by Tim Crowley

Functional isometric training is a great way to add variety to your strength routine, while increasing durability and power within the swim, bike and run movement patterns. Here is a routine with specific functional isometric movements for the swim, bike and run.

2. 4 Foam Rolling Tips for Endurance Athletes by Alison Hanks Naney

Foam rolling, when done as a part of a well-rounded strength and recovery program, can help increase blood flow and increase your range of motion. Here are four foam rolling tips for optimizing your time on the mat.

3. VIDEO: Endurance Roundup- Single Leg Movements by Mike Ricci

These two single-leg movements can be done anywhere, and are a great way to improve your pedal stroke power and running gait efficiency.

4. Functional Training: How to Strength Train for Movement Not Muscle by Allie Burdick

Functional training, which entails strengthening the specific muscles used for a particular sport, is a great way to get more bang for your buck in the weight room. Here are some great examples of functional training exercises you can do to mimic the movement patterns of swimming, biking and running.

5. Integrating Strength Work During Race Season by Taylor Thomas

Many endurance athletes run to the weight room during the off-season, but then bolt right back out again once racing season begins. Here’s how to balance your strength training during race season so it still maintains its effectiveness without getting in the way of your sport-specific training and racing.

Need more tips and workouts to fuel your 2018 racing and training goals? Check out the rest of our year-in-review series, including our top-five articles about cycling, multisport, running, and nutrition, and learn more about how TrainingPeaks can help you reach your goals in 2018.

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The Best of 2017: Our Top 5 Cycling Articles

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If the weather outside is frightful, now is the perfect time to set up that indoor trainer and let the good times roll. Check out some of our most popular trainer workouts, and get inspired to increase your FTP after reading about how Cannondale-Drapac’s Rigoberto Urán clinched the runner-up spot during this year’s Tour de France.  

1. 3 Trainer Workouts to Beat the Holiday Madness by Lindsay Zemba Leigh

If cramming in that indoor session in between trips to the mall and obligatory holiday office parties seems impossible—don’t fret. All you need is one of these holiday-inspired sessions to blow off some steam and incinerate some of those gingerbread cookies you’ve been enjoying so much. The best part? Each workout is a hour or less!

2. 5 Trainer Workouts to Help You Stay Fresh This Winter by Chris Baddick

There are some advantages to being stuck indoors on a trainer. Yes, it means you can finally get caught up on Game of Thrones, but it also means you can focus on some technique and strength work that might otherwise be unsafe out on the open road. Try one of these five workouts to dial in your skills and build early season strength and speed.

3. All-Out Miracle Intervals to Improve Average Power by Gale Bernhardt

Whether you’re in the middle of racing season or just looking to improve your power ahead of next year, by balancing some easy sessions with this once-a-week all-out interval ride, you’ll see a bump in your average power in as little as six weeks.

4. 5 Simple Ways to Increase Bike Power by Tyrone Holmes

If you’re looking to improve your racing results, there is no better way than by increasing your ability to push higher watts over a given distance. In the first of our two-part series, we highlight some detailed drills, workouts and techniques for increasing your bike power output.

5. Stage 19-20 Power Analysis: Rigoberto Urán’s Road to Glory by Stephen Gallagher

In what turned out to be a highly eventful year at Le Tour, Team Cannondale-Drapac pulled out several unexpected, knock-out performances. Chief among them was dark horse GC contender Rigoberto Urán, who clinched the runner-up spot after a decisive final time-trial in Marseille. Here we outline several power files from the team’s top riders as they made their way toward the Champs-Élysées.  

Need more tips and workouts to fuel your 2018 racing and training goals? Check out the  rest of our year-in-review series, including top-five articles about multisport, running, nutrition, and strength training, and learn more about how TrainingPeaks can help you reach your goals.  

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The Best of 2017: Our Top 5 Coaching Articles

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While your Northern Hemisphere athletes may have gone dark for a while as they navigate the holidays and the off-season, you’re likely gearing up for the 2018 season by dialing in your coaching skills and looking for new ways to grow your business. We’ve got all the info you need to start your coaching business off on the right foot in 2018, from tips on how to better monitor athlete recovery to how to get started selling training plans for additional income.

1. The Perfect IRONMAN 70.3 Taper Plan by Andy Kirkland

Getting your athlete ready for their “A” race of the year is always a balance of physical and mental preparation. Here’s how to get your athlete in line both mentally and physically so they can have their best IRONMAN 70.3 taper and race yet.

2. Is It Time to Break Up With Your Athlete? By Colby Pearce

It’s true that all good things must come to an end, and coach-athlete relationships are no different. Here are some warning signs that you should look for in order to determine whether or not it’s time to cut ties with your athlete.

3. Coach’s Desk: How to Monitor Your Athlete’s Recovery by TrainingPeaks

Knowing just how fatigued your athlete is can be a challenge, particularly if you don’t see them in person every day. We asked successful coaches from around the world what tactics they use to properly stay on top of their athletes’ recovery.

4. Can Fit Athletes Really Be Unhealthy? By Paul Laursen

While it stands to reason that all athletes, because they are fit, are healthy—the truth is even the “fittest” athletes you coach may be dealing with some underlying health issues that are damaging their performance. Here are some characteristics of your athlete’s overall well-being that you should always be monitoring.

5. Sell $100,000 Worth of Training Plans a Year—Here’s How by David Glover

Many coaches miss out on the great opportunity of selling training plans to earn extra income and increase their brand exposure. Here are three common myths coaches have about selling training plans, and why you should toss them aside and start right now.

Ready to improve your own coaching business in 2018? Check out the many educational resources available to our TrainingPeaks Coach Edition users here.

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The Best of 2017: Our Top 5 Running Articles

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Even when life gets hectic, there’s nothing better than lacing up and heading out the door to unwind and preserve some off-season fitness. Whether your goals for 2018 are to qualify for Boston or just master your trail technique, our top running articles have you covered.

1. Training in the Grey Zone: How to Avoid the Zone 3 Plateau by Andrew Simmons

If you feel yourself pushing harder and harder during your runs, but your pacing just doesn’t seem to budge, chances are you’re spending way too much time in the “Zone 3 plateau.” Here’s how to bust out of that rut by running at the right intensities, at the right time.

2. 5 Tips for Technical Trail Running and Racing by Jake Lawrence

If you’re looking to do some technical trail running or racing, follow these five tips to make sure you stay safe and go fast during those steep descents and uphill scrambles.

3. The 5 Training Habits for a Successful Marathon by Susan Legacki

After the 2016 Boston Marathon, TrainingPeaks looked at the results of more than 1,300 finishers to identify five habits that led to a sucessful race.

4. The Importance of Easy Run Days by Frank Campo

Think running easy is a waste of time? Think again. Here’s why easy runs are so important, and how to complete them in the most beneficial way possible so you are ready to go fast when it counts.

5. The Ultimate Interval Treadmill Session to Improve Speed and Prevent Boredom by Gale Bernhardt

This simple but deceptively tough treadmill session is the perfect antidote to boring indoor workouts. By adding in tough inclines, short periods of high intensity and generous recovery, you’ll activate your nervous system in new ways and generate some free speed.

Need more tips and workouts to fuel your 2018 racing and training goals? Check out the rest of our year-in-review series, including top-five articles about cycling, multisport, nutrition and strength training, and learn more about how TrainingPeaks can help you reach your goals.

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