SEMIPRO CYCLING @[email protected]
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Welcome to the channel that builds durable cyclistsâathletes
Welcoem to posts!!
in the future - u will be able to do some more stuff here,,,!! like pat catgirl- i mean um yeah... for now u can only see others's posts :c
Mastering the Art of Effective Cycling Training
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Questioning the Status Quo of Training
And I couldn't agree more!
Check out the full article here:Â www.researchgate.net/publication/378862148_But_why
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To improve recovery, reduce life stress...
Psychological stress slowed down muscle recovery for 96 hours after intense exercise!
This study found that stress can slow down how quickly your muscles recover after intense exercise. People who are really stressed might feel more tired, have less energy, and feel sorer for longer after a tough workout. This means if you're dealing with a lot of stress from work or family, it could take your body longer to bounce back after a big ride. So, if you're feeling really stressed, it might be a good idea to give yourself a bit more time to recover after intense exercise.
Training and non-training stress both demand the body's resources. To enhance training benefits, it's important to reduce other sources of stress. A consistent routine and lifestyle help manage energy demands more predictably and efficiently, making training more effective.
For busy cyclists balancing work and family stress, here's what you can do:
1. Monitor Stress Levels: Be aware of your stress levels. High stress can mean you need more time to recover after cycling or workouts.
2. Adjust Training Intensity: If you're experiencing high stress, consider reducing the intensity or volume of your cycling sessions.
3. Increase Recovery Time: Allow for longer recovery periods during high-stress times. Your body may not bounce back as quickly as usual.
4. Use Stress-Reduction Techniques: Incorporate stress management techniques like mindfulness, meditation, or yoga into your routine.
5. Sleep and Nutrition: Prioritise good sleep and nutrition, as they are crucial for recovery, especially when stressed.
6. Listen to Your Body: Pay attention to signs of fatigue and soreness. They may be more pronounced under stress, indicating the need for rest.
7. Consult Professionals: If stress is constant and overwhelming, consider consulting a mental health professional.
Remember, balancing your cycling training with your stress levels is key to maintaining both physical and mental well-being.
For deeper understanding, read the full study here: journals.lww.com/nsca-jscr/fulltext/2014/07000/chrâŚ
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I saw this quote today...
âTo add speed, add lightness. Adding power makes you faster on the straights, subtracting weight makes you faster everywhere.â
-Colin Chapman (Founder of Lotus - 7x Formula 1 World Champions)
Do you think it works for cycling performance?
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Do you have what it takes to be a Super-Champion?
Even if you're an almost-champion there are things you can do to change...
Exceptional athletes captivate us. Watching the best of the best in action is thrilling. While talent plays a role, emulating their habits can help us improve. However, there is another group worth considering: the almost-champions. These individuals once competed with the elite but now perform on smaller stages.
The difference between the super-champions and the almost-champions seems to be influenced by how they handle setbacks. Champions face adversity with unwavering determination, while the nearly-greats lose motivation and withdraw.In a study published in 'Frontiers in Psychology', researchers explored the traits that distinguish world-class athletes, known as 'super-champions', from their counterparts, called 'almost-champions'.
Super-champions excel in top-tier leagues and on the global stage, such as the Olympics. Almost-champions, although successful in their youth, find themselves in less prestigious adult leagues.
Super-champions have an almost obsessive passion for overcoming obstacles, viewing them as opportunities for growth and driven by an insatiable desire to succeed. In contrast, almost-champions attribute setbacks to external factors, succumb to pessimism, and lose their drive. Despite facing similar challenges, the athletes' personal histories and attitudes make a distinct difference.These findings emphasise the significant impact of personal stories on resilience. By examining these narratives, we can discover ways to cultivate unwavering dedication and a mindset of constant improvement that draws strength from adversity, both in ourselves and in others.
This study can also help guide us and our children to put us in a position where these success factors are possible. The playbook looks like this:
1. Follow your interests
2. Focus on self-improvement
3. Have supportive but not obsessive parenting
4. Seek empowering mentorship.
Super-champions excel by exploring diverse activities, while almost-champions struggle with aversion towards practice. Super-champions measure progress internally, while almost- champions focus on external benchmarks. Super-champions benefit from coaches who prioritise growth, while almost-champions face frequent coach changes. Adversity and failure contribute to persistent effort and success. These principles apply to various fields, not just sports.
For deeper understanding, read the full study here: www.frontiersin.org/articles/10.3389/fpsyg.2015.02âŚ
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Do Massage Guns Help or Hurt Your Performance and Recovery?
A Systematic Review looked at this and found some interesting results.
So, you've probably heard about massage guns, right? They're also called percussion therapy devices. They've become pretty popular lately for their potential to help with stuff like range of motion, flexibility, and recovery.
Basically, they're handheld devices that give your muscles a bunch of quick pressure bursts. The idea is that they might help ease muscle soreness and stiffness, which could give your overall athletic performance a little boost.
But here's the thing: while these massage guns might be great for some stuff, they might not be so great or could even potentially make other key athletic things worse, like strength, balance, acceleration, agility, and explosive activities.
It just goes to show that human performance and recovery is pretty complicated, and a single tool like a massage gun isn't going to be a cure-all.
The good stuff we've seen from using massage guns could be mainly mechanical, vascular, and neuronal. This could mean they're helpful for increasing blood flow, reducing muscle tension, and enhancing neurological function.
But here's the catch: we still don't fully understand the physiological effects of these tools, which means there's still a lot we don't know.
So, what we really need is more high-quality research, especially research that involves different types of people, comparison groups, and intervention parameters.
For deeper understanding, read the full study here: www.mdpi.com/2411-5142/8/3/138
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Caffeine might not enhance performance for everyone!
Latest research shows how CYP1A2 Genotypes Impact Caffeine Intake and Exercise Performance
The CYP1A2 gene is integral for metabolising substances like caffeine, with variants of the gene categorising individuals as fast (AA), intermediate (AC), or slow (CC) metabolisers. These genotypes influence how substances are processed in the body, affecting their efficacy and duration of action.
A recent meta-analysis delved into how these CYP1A2 genotypes interact with caffeine to affect exercise performance. The study revealed that the different genotypes respond uniquely to caffeine intake:
AA genotype (Fast Metabolizers): Experienced a small performance-enhancing effect.
AC genotype (Intermediate Metabolizers): Experienced a very small performance-enhancing effect.
CC genotype (Slow Metabolizers): Experienced a small performance-decreasing effect, nuanced by timing and dosage.
Contrary to the general guidelines recommending 3-6 mg/kg body mass of caffeine around 60 minutes before exercise, the study suggests that a one-size-fits-all approach may not be best. Specifically for slow metabolizers (CC), consuming caffeine 100 to 120 minutes before exercise and at higher doses close to 6 mg/kg body mass may be more beneficial.
These findings signal the potential for personalized caffeine guidelines based on CYP1A2 genotypes, although routine genetic testing for this purpose is not yet universally recommended. Nevertheless, for athletes or individuals seeking to optimize caffeine for performance, understanding one's CYP1A2 genotype could provide a useful framework for experimentation.
For deeper understanding, read the full study here: journals.lww.com/acsm-msse/abstract/9900/caffeine,âŚ
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Welcome to the channel that builds durable cyclistsâathletes who donât just ride fast, but stay strong when it matters most.
With 14+ years of coaching experience, including WorldTour pros and everyday riders, I break down science-backed strategies to help you train smarter, go longer, and perform better under fatigue.
Whether youâre chasing your first finish or your fastest race, this channel gives you the tools to go deepâwhen others fade.
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