Month: December 2017

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How Alcohol Affects Muscle-Building

What’s better than burying yourself during a race or workout and then having a nice cold one afterwards? Well, just about anything. If you want to get faster, you might want to give up alcohol after your hard training days. I do all the research so you don’t have to.

How Alcohol Affects Muscle-Building

How Alcohol Affects Muscle-Building

Too much booze suppresses muscle synthesis.

How Alcohol Affects Muscle-Building

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Graphical Model for Interval Training – HurdleCentral.com

So you you want to understand intervals and the workload vs intensity relationship? Spend a little time marinating on this. I do all the research so you don’t have to.

Graphical Model for Interval Training – HurdleCentral.com

Graphical Model for Interval Training – HurdleCentral.com

Graphical Model for Interval Training – Read more about intensity, sessions, repetitions, interval, intervals and athlete.

Graphical Model for Interval Training – HurdleCentral.com

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The High-Fat Diet for Endurance Athletes, in Three Graphs

Thinking of a Ketogenic Diet? Here is a great review of some new research. I feel there can be a right time and place for a low carb diet but not while you are racing CX or Crits. I do all the research so you don’t have to.

The High-Fat Diet for Endurance Athletes, in Three Graphs

The High-Fat Diet for Endurance Athletes, in Three Graphs

A new study tests the effects of eating this way on race performance.

The High-Fat Diet for Endurance Athletes, in Three Graphs

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The Low-Carb Sleep Regimen

Periodzation is the key word. Many workouts, diets, supplementation, recovery techniques, altitude etc, can improve performance but the key is when and how to use them. If used wrongly you can hamper performance not improve it. Below is a good read on new research about high vs low carb workouts. I do all the research so you don’t have to.

The Low-Carb Sleep Regimen

The Low-Carb Sleep Regimen

Alternate high-carb and low-carb workouts for an extra training stimulus.

Source: www.runnersworld.com/sweat-science/the-low-carb-sleep-regimen?utm_campaign=shce=facebook.comarebutton

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Demystifying the Science Behind Performance

Good information from a fellow Coach. Not the whole picture but a good explanation of three important ingredients in the recipe of performance. I do all the research so you don’t have to.

Demystifying the Science Behind Performance

Demystifying the Science Behind Performance | AJ Baucco Coaching

December 13, 2016 – Do the words VO2 Max, lactate threshold, and neuromuscular adaptations leave you feeling like you’re in a foreign country, trying to speak a new language? That’s quite alright—the exercise research world is an expansive place with too much confusing jargon to keep track of… and many athletes (and coaches) misuse these fancy science words anyway! The goal of this article is to demystify these terms and help you to understand the ones that are important for success in training and racing.

Source: www.ajbcoaching.com/post.cfm?id=61

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Do post-workout ice baths help with the recovery of sore muscles?

I have used Ice Baths to help recover when I have two days of racing in a role. I always felt it had some merit as a recovery aid. Below is an article on some new research on when to use Ice Baths and when not to. I do all the research so you don’t have to.

Do post-workout ice baths help with the recovery of sore muscles?

Do post-workout ice baths help with the recovery of sore muscles?

With the volatile U.S. election season behind us, let’s focus on an even more bewildering and divisive debate: post workout ice baths

Source: www.theglobeandmail.com/life/health-and-fitness/fitness/do-post-workout-ice-baths-help-with-the-recovery-of-sore-muscles/article32926522/

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How (and How Not) to Refuel

I got a call yesterday from a friend asking me if their Paleo Diet could be negatively effecting their CX racing. Heck yes it will. CX racing uses a large component of Type II muscle fiber which uses Carbohydrates as its main energy source. Here is a good overview of some new research on refueling. I do all the research so you don’t have to.

How (and How Not) to Refuel

How (and How Not) to Refuel

Here‘s a primer on restocking the glycogen in your muscles after a hard workout.

Source: www.runnersworld.com/sweat-science/how-and-how-not-to-refuel?utm_campaign=sharebutton

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Can delayed onset muscle soreness be avoided? – Cycling Weekly

So you raced this weekend and your legs are really sore, what do you do? This article is a good overview of the science of what is known. Have a little read and learn the secrets of getting faster. I do all the research so you don’t have to.

Can delayed onset muscle soreness be avoided? – Cycling Weekly

Can delayed onset muscle soreness be avoided? – Cycling Weekly

We assess whether delayed onset muscle soreness is an avoidable part of training

Source: www.cyclingweekly.com/fitness/training/can-delayed-onset-muscle-soreness-be-avoided-203452?utm_source=Facebook

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Heat Stress, Plasma Volume, and the Benefits of Dehydration

Why did Tony Martin train in his bathroom with the heater on before he won the ITT World Championship? Plasma Volume expansion. You too can be faster in hot conditions with a little knowledge. I do all the research so you don’t have to.

Heat Stress, Plasma Volume, and the Benefits of Dehydration

Heat Stress, Plasma Volume, and the Benefits of Dehydration

Is heat training the new altitude?

Source: www.runnersworld.com/sweat-science/heat-stress-plasma-volume-and-the-benefits-of-dehydration

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What is Lactate and Lactate Threshold

Dr. Iñigo San Millán always does a good job of explaining things and this blog will teach you more about Lactate than you care about. Note: some Physiologist have a different concept of how to train based on Lactate and the importance or lack of Lactate testing. I do all the research so you don’t have to.

What is Lactate and Lactate Threshold | TrainingPeaks

What is Lactate and Lactate Threshold | TrainingPeaks

Lactate threshold has been a term used for many years across all sports and it is one of the most daily pronounced terms in the world of training by athletes and coaches worldwide. However, do we really know what lactate threshold is? Furthermore, do we know what lactate is and its role in performance and …

Source: www.trainingpeaks.com/blog/what-is-lactate-and-lactate-threshold/