The Training Zone – Part 2

As we discussed in the first part of this article, a heart rate monitor is essential for accurately determining exercise intensity. The key error athletes make is not making their hard days hard enough and not making their easy days easy enough. For example, let’s take a typical cyclists hard days and easy days. On Sunday, he does a race at maximum intensity. Monday is an “easy” day to recover. Or rather he thinks it is an easy day because he is riding much slower than Sunday and by comparison it feels easy. However, his heart rate is at or above 80% of his maximum heart rate most of the…
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The Training Zone Part 1

Everyone knows the importance of training at the appropriate intensity to improve the body’s ability to transport oxygen and metabolize food during exercise, but there is a lot of conflicting information about the appropriate exercise intensity for competitive athletes like cyclists and runners. Many athletes are under the mistaken assumption that they can accurately determine their exercise intensity based on “knowing their body” also known as perceived exertion. So what is the appropriate intensity level for training? The answer will depend on where you are in your annual training program. For simplicity's sake we can divide the annual training program into two basic categories: Aerobic Base Training (ABT) that should…
Read More

Branched Chain Amino Acids for Improved Strength and Endurance

Branched Chain Amino Acids aka BCAAs are made up of three essential amino acids: leucine, isoleucine, and valine. Amino Acids are what all proteins are made of, and essential amino acids cannot be produced by the body – they must be consumed in your diet. Branched Chain Amino Acids BCAA’s make up 40 percent of the daily requirements for all nine amino acids. As the name implies BCAAs have a branched chain that simplifies the job of converting each amino avid into energy during intense exercise. The make up about 35 percent of all muscle, and the more BCAA’s a muscle contains the more they will be used for energy…
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The Single Leg RDL

The Single Leg RDL The Single Leg RDL – Romanian Deadlift – is one of the most important corrective exercises you can do to help self-identify and correct muscle imbalances that are the most common cause of movement dysfunction and injury. Like a bilateral RDL the Single Leg RDL is hip hinge exercise and the hip hinge is one of the key functional exercises everyone should do along with squats, lunges, pushes, and pulls. The best way to do this exercise is barefoot in front of a mirror where you can see your whole body throughout the entire sequence of the exercise. Ideally you should be on a firm and…
Read More

The Training Zone – Part 2

As we discussed in the first part of this article, a heart rate monitor is essential for accurately determining exercise intensity. The key error athletes make is not making their hard days hard enough and not making their easy days easy enough. For example, let’s take a typical cyclists hard days and easy days. On Sunday, he does a race at maximum intensity. Monday is an “easy” day to recover. Or rather he thinks it is an easy day because he is riding much slower than Sunday and by comparison it feels easy. However, his heart rate is at or above 80% of his maximum heart rate most of the…
Read More

The Training Zone Part 1

Everyone knows the importance of training at the appropriate intensity to improve the body’s ability to transport oxygen and metabolize food during exercise, but there is a lot of conflicting information about the appropriate exercise intensity for competitive athletes like cyclists and runners. Many athletes are under the mistaken assumption that they can accurately determine their exercise intensity based on “knowing their body” also known as perceived exertion. So what is the appropriate intensity level for training? The answer will depend on where you are in your annual training program. For simplicity's sake we can divide the annual training program into two basic categories: Aerobic Base Training (ABT) that should…
Read More

Branched Chain Amino Acids for Improved Strength and Endurance

Branched Chain Amino Acids aka BCAAs are made up of three essential amino acids: leucine, isoleucine, and valine. Amino Acids are what all proteins are made of, and essential amino acids cannot be produced by the body – they must be consumed in your diet. Branched Chain Amino Acids BCAA’s make up 40 percent of the daily requirements for all nine amino acids. As the name implies BCAAs have a branched chain that simplifies the job of converting each amino avid into energy during intense exercise. The make up about 35 percent of all muscle, and the more BCAA’s a muscle contains the more they will be used for energy…
Read More

The Single Leg RDL

The Single Leg RDL The Single Leg RDL – Romanian Deadlift – is one of the most important corrective exercises you can do to help self-identify and correct muscle imbalances that are the most common cause of movement dysfunction and injury. Like a bilateral RDL the Single Leg RDL is hip hinge exercise and the hip hinge is one of the key functional exercises everyone should do along with squats, lunges, pushes, and pulls. The best way to do this exercise is barefoot in front of a mirror where you can see your whole body throughout the entire sequence of the exercise. Ideally you should be on a firm and…
Read More

The Training Zone – Part 2

As we discussed in the first part of this article, a heart rate monitor is essential for accurately determining exercise intensity. The key error athletes make is not making their hard days hard enough and not making their easy days easy enough. For example, let’s take a typical cyclists hard days and easy days. On Sunday, he does a race at maximum intensity. Monday is an “easy” day to recover. Or rather he thinks it is an easy day because he is riding much slower than Sunday and by comparison it feels easy. However, his heart rate is at or above 80% of his maximum heart rate most of the…
Read More

The Training Zone Part 1

Everyone knows the importance of training at the appropriate intensity to improve the body’s ability to transport oxygen and metabolize food during exercise, but there is a lot of conflicting information about the appropriate exercise intensity for competitive athletes like cyclists and runners. Many athletes are under the mistaken assumption that they can accurately determine their exercise intensity based on “knowing their body” also known as perceived exertion. So what is the appropriate intensity level for training? The answer will depend on where you are in your annual training program. For simplicity's sake we can divide the annual training program into two basic categories: Aerobic Base Training (ABT) that should…
Read More

Branched Chain Amino Acids for Improved Strength and Endurance

Branched Chain Amino Acids aka BCAAs are made up of three essential amino acids: leucine, isoleucine, and valine. Amino Acids are what all proteins are made of, and essential amino acids cannot be produced by the body – they must be consumed in your diet. Branched Chain Amino Acids BCAA’s make up 40 percent of the daily requirements for all nine amino acids. As the name implies BCAAs have a branched chain that simplifies the job of converting each amino avid into energy during intense exercise. The make up about 35 percent of all muscle, and the more BCAA’s a muscle contains the more they will be used for energy…
Read More

The Single Leg RDL

The Single Leg RDL The Single Leg RDL – Romanian Deadlift – is one of the most important corrective exercises you can do to help self-identify and correct muscle imbalances that are the most common cause of movement dysfunction and injury. Like a bilateral RDL the Single Leg RDL is hip hinge exercise and the hip hinge is one of the key functional exercises everyone should do along with squats, lunges, pushes, and pulls. The best way to do this exercise is barefoot in front of a mirror where you can see your whole body throughout the entire sequence of the exercise. Ideally you should be on a firm and…
Read More

The Training Zone – Part 2

As we discussed in the first part of this article, a heart rate monitor is essential for accurately determining exercise intensity. The key error athletes make is not making their hard days hard enough and not making their easy days easy enough. For example, let’s take a typical cyclists hard days and easy days. On Sunday, he does a race at maximum intensity. Monday is an “easy” day to recover. Or rather he thinks it is an easy day because he is riding much slower than Sunday and by comparison it feels easy. However, his heart rate is at or above 80% of his maximum heart rate most of the…
Read More

The Training Zone Part 1

Everyone knows the importance of training at the appropriate intensity to improve the body’s ability to transport oxygen and metabolize food during exercise, but there is a lot of conflicting information about the appropriate exercise intensity for competitive athletes like cyclists and runners. Many athletes are under the mistaken assumption that they can accurately determine their exercise intensity based on “knowing their body” also known as perceived exertion. So what is the appropriate intensity level for training? The answer will depend on where you are in your annual training program. For simplicity's sake we can divide the annual training program into two basic categories: Aerobic Base Training (ABT) that should…
Read More

Branched Chain Amino Acids for Improved Strength and Endurance

Branched Chain Amino Acids aka BCAAs are made up of three essential amino acids: leucine, isoleucine, and valine. Amino Acids are what all proteins are made of, and essential amino acids cannot be produced by the body – they must be consumed in your diet. Branched Chain Amino Acids BCAA’s make up 40 percent of the daily requirements for all nine amino acids. As the name implies BCAAs have a branched chain that simplifies the job of converting each amino avid into energy during intense exercise. The make up about 35 percent of all muscle, and the more BCAA’s a muscle contains the more they will be used for energy…
Read More

The Single Leg RDL

The Single Leg RDL The Single Leg RDL – Romanian Deadlift – is one of the most important corrective exercises you can do to help self-identify and correct muscle imbalances that are the most common cause of movement dysfunction and injury. Like a bilateral RDL the Single Leg RDL is hip hinge exercise and the hip hinge is one of the key functional exercises everyone should do along with squats, lunges, pushes, and pulls. The best way to do this exercise is barefoot in front of a mirror where you can see your whole body throughout the entire sequence of the exercise. Ideally you should be on a firm and…
Read More