How to find the optimal stride rate?
Categories
Too High Running Cadence?
Whether and how stretching has a positive effect on athletes is controversially discussed. Sports physician Roberto Llano* explains the most important points.
Sprints at the maximum performance limit are no walk in the park. But the effect is eye-catching: With high-intensity interval training, endurance athletes can not only become faster, but also increase their endurance.
The following exercises will help cross-country skiers not only to go longer, but also smoother in the short term.
Ski tours offer endurance athletes perfect basic endurance training. While the cardiovascular system is challenged uphill, the muscles are put to the test downhill
Categories
Outdoor Cycling in Winter
Most people live in an area where the weather can prevent cyclists from riding part of the year. Bad weather, limited sunlight and poor road conditions can force cyclists inside. However it is possible to stay active outside in the winter and here are some of the important things to consider to overcome the conditions.
Dress appropriately
This tip seems obvious but it is vitally important. If you get wet and cold, your training session is not going to be as enjoyable nor will you get the same benefit. The following articles of clothing can be useful while riding outdoors in winter.
- Gloves
- Water proof shoe covers
- Wind proof jacket
- Thermal base layer
- Thermal tights
- Hats and neck warmers
When choosing your kit, remember that water repellent gear might be better than water proof because water proof clothes can trap in sweat making you actually wetter.
Equipment
It is always best if you can buy a bike specifically for using in the winter. If you cant get a specific bad weather bike, the following modifications to your bike are useful for riding in bad weather.
- Wider tires with better grip can give you more traction
- Fenders keep you and your bike dry on wet roads
- Heavier components – save the light race gear for the summer
- Lights – keep you and the road visible
Hydration
When it is colder and you do not sweat as much you might not be as thirsty as usual. However it is still just as important to stay hydrated in cold weather. You can also consider heating up your drinks before the ride on especially cold days.
Eating
Don’t forget to eat. Eating keeps blood sugar stable and which keeps you warm.
Know your route
Make sure you know the road conditions you are riding on. There is already enough danger on a bike especially when riding in the wet, cold or dark conditions. knowing the roads you are riding will help you avoid extra obstacles. It is also wise to avoid long descents where wind chill can be a factor.
Train Indoors
Sometimes no matter how hard you try, it is just better do your training indoors. This can be especially fun with modern equipment and games like Zwift. You can also check out our 5 Essential and Effective Indoor Cycling Training Sessions or 7 Tips for your indoor cycling. If You can not go out, there is no shame in riding inside.
Do you benefit from the drafting off a group at an Ironman even if you stay 10 meters away from other riders?
Are there any rules for shifting gears at the right moment and riding in the right gear on a road bike?
Do you like to run on snow in winter? Then you should follow these six points to avoid injuries.
Do I need to warm up longer in cold temperatures?