Cycling http://breakingmuscle.com/taxonomy/term/2258/%2A en Pain-Free Cycling: Avoiding Wrist and Elbow Injury http://breakingmuscle.com/cycling/pain-free-cycling-avoiding-wrist-and-elbow-injury <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/cycling/pain-free-cycling-avoiding-wrist-and-elbow-injury" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201501/bikesquare.png" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Find out what they didn't tell you about hand position on your bike fitting assessment. </div></div></div><!--paging_filter--><p><strong style="font-size: 18px;">A few years ago, I suffered from carpel tunnel injury.</strong><span style="font-size: 18px;"> It came on after a long cycle ride, and as a result, I was unable to properly use one hand for most of a week. That&rsquo;s bad news if you use a keyboard a lot.</span></p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/cycling/pain-free-cycling-avoiding-wrist-and-elbow-injury" target="_blank">read more</a></p> breakingmuscle carpal tunnel cycling elbow injury pain position wrist Cycling Fri, 16 Jan 2015 14:00:00 +0000 29136 at http://breakingmuscle.com Tailor Your Winter Cycling Training Plan Via Heart Rate Zones http://breakingmuscle.com/cycling/tailor-your-winter-cycling-training-plan-via-heart-rate-zones <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/cycling/tailor-your-winter-cycling-training-plan-via-heart-rate-zones" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201412/hrsquare.png" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Understanding the energy systems you are using will improve your cycling performance. </div></div></div><!--paging_filter--><div> <span style="font-size:18px;">Although heart rate training is not as accurate as power-based training, it still provides an inexpensive way to estimate how hard you are working and can help you create a useful training program.</span></div> <div> &nbsp;</div> <div> </div><p><a href="http://breakingmuscle.com/cycling/tailor-your-winter-cycling-training-plan-via-heart-rate-zones" target="_blank">read more</a></p> atp breakingmuscle cycling energy systems heart rate training plan winter Cycling Thu, 18 Dec 2014 17:00:00 +0000 28186 at http://breakingmuscle.com The Components of a Successful Winter Training Plan for Cycling http://breakingmuscle.com/cycling/the-components-of-a-successful-winter-training-plan-for-cycling <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/cycling/the-components-of-a-successful-winter-training-plan-for-cycling" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201412/mostsquare.png" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Winter means it’s time to knuckle down and get some decent training through the cold months. </div></div></div><!--paging_filter--><p><span style="font-size:18px;">Winter means it&rsquo;s time in the Northern Hemisphere to knuckle down and get some decent training through the cold months. <strong>So today, I will be reviewing all the components you need to put a successful winter training plan together.</strong></span></p> <p>&nbsp;</p> <p class="rtecenter"><strong>RELATED:&nbsp;<a href="http://bit.ly/1vS5Liy" target="_blank">Why Heavy Lifting Is the Best Winter Activity for Cyclists&nbsp;</a></strong></p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/cycling/the-components-of-a-successful-winter-training-plan-for-cycling" target="_blank">read more</a></p> adaption body composition breakingmuscle cardiovascular health goals muscle overload progression specificity Training Cycling Fri, 05 Dec 2014 17:00:00 +0000 27786 at http://breakingmuscle.com Bright Light Before Bed Leads to Faster Cycle Times http://breakingmuscle.com/cycling/bright-light-before-bed-leads-to-faster-cycle-times <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/cycling/bright-light-before-bed-leads-to-faster-cycle-times" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201411/cyclesquare.png" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Here's an easy way to save over a minute on a 10km time trial - just by using light and its effects on your body physiology. </div></div></div><!--paging_filter--><p><span style="font-size:18px;">Here is a strange article I came across. No, it&rsquo;s not about how to adapt a science fiction light energy propulsion system to enable you to <a href="http://breakingmuscle.com/cycling/the-accumulation-of-marginal-gains-gear-tips-for-cycling-faster" target="_blank">cycle faster</a>. <strong>But, the article does describes an easy way to save over a minute on a 10km time trial - just by using light and its effects on your body physiology.</strong></span></p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/cycling/bright-light-before-bed-leads-to-faster-cycle-times" target="_blank">read more</a></p> breakingmuscle circadian rhythm cycling light sunlight time time trial Cycling Thu, 06 Nov 2014 17:00:00 +0000 26921 at http://breakingmuscle.com Cyclists: Science Shares How to Optimize Your Training http://breakingmuscle.com/cycling/cyclists-science-shares-how-to-optimize-your-training <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/cycling/cyclists-science-shares-how-to-optimize-your-training" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201410/factspic.png" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Take these seven science-based facts of training into account for better results from your program. </div></div></div><!--paging_filter--><p><span style="font-size:18px;">This week I came across an interesting r<a href="http://www.ncbi.nlm.nih.gov/pubmed/15831059" target="_blank">eview paper published back in 2005 in<em> Sports Medicine</em>.</a> It&rsquo;s a review and summary of many other research papers on the sport of cycling. <strong>While I love just going out for a fun ride, I take training in the limited time I have available for it pretty seriously. </strong>I find that mind-set actually allows me to have a bit more fun.</span></p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/cycling/cyclists-science-shares-how-to-optimize-your-training" target="_blank">read more</a></p> breakingmuscle breathing cns cycling intensity lactate Recovery winter Cycling Thu, 23 Oct 2014 16:00:00 +0000 26346 at http://breakingmuscle.com Big Power Does Not Require Big Gears http://breakingmuscle.com/cycling/big-power-does-not-require-big-gears <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/cycling/big-power-does-not-require-big-gears" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201410/shutterstock109396985.jpg" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">I'll show you how it is possible to generate the same wattage using an easier gear with the added benefit of sparing glycogen. </div></div></div><!--paging_filter--><div> <span style="font-size:18px;">At a recent <a href="http://breakingmuscle.com/cycling/a-glossary-of-cycling-events-road-off-road-and-track-racing" target="_blank">velodrome</a> session a number of athletes appeared to be grinding or pushing big gears. When asked why, they said that bigger gears allowed them to generate higher watts.<strong> As a simple test I asked them to drop down two gears (i.e. an easier gear) and to try and average a cadence of 95rpm for the interval.&nbsp;</strong></span></div> <div> &nbsp;</div> <div> </div><p><a href="http://breakingmuscle.com/cycling/big-power-does-not-require-big-gears" target="_blank">read more</a></p> breakingmuscle cadence cycling force power triathlon velocity work Cycling Fri, 17 Oct 2014 16:00:00 +0000 26071 at http://breakingmuscle.com Why Heavy Lifting Is the Best Winter Activity for Cyclists http://breakingmuscle.com/cycling/why-heavy-lifting-is-the-best-winter-activity-for-cyclists <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/cycling/why-heavy-lifting-is-the-best-winter-activity-for-cyclists" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201410/squatfsquare.png" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Yes, I said that I am going into the gym to lift big this winter. And it is going to benefit my cycling. </div></div></div><!--paging_filter--><div> <span style="font-size:18px;">As winter approaches, this particular cyclist is looking forward to spending time in the gym <a href="http://breakingmuscle.com/cycling/why-serious-cyclists-should-consider-strength-training" target="_blank">doing some heavy lifts.</a> I can almost feel some quizzical looks from my fellow sportsmen with that statement. <strong>Yes, I said that I am going into the gym to do some heavy lifting this winter and it is going to benefit my cycling.&nbsp;</strong></span></div> <div> &nbsp;</div> <div> </div><p><a href="http://breakingmuscle.com/cycling/why-heavy-lifting-is-the-best-winter-activity-for-cyclists" target="_blank">read more</a></p> breakingmuscle cycling heavy lifting offseason squats winter Cycling Fri, 10 Oct 2014 16:00:00 +0000 25846 at http://breakingmuscle.com 4 Power-Enhancing Suspension Training Progressions for Cyclists http://breakingmuscle.com/cycling/4-power-enhancing-suspension-training-progressions-for-cyclists <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/cycling/4-power-enhancing-suspension-training-progressions-for-cyclists" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201409/square.png" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">The simplicity and portability of suspension training systems makes them versatile and convenient. </div></div></div><!--paging_filter--><p><span style="font-size:18px;"><strong>Suspension trainers have been around for quite a while, and have gained popularity in recent years</strong>. This has lead to an assortment of different types on the market, from simple gym rings, to adjustable strap systems by companies like <a href="http://breakingmuscle.com/strength-conditioning/science-tests-the-effectiveness-of-the-trx" target="_blank">TRX</a>.</span></p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/cycling/4-power-enhancing-suspension-training-progressions-for-cyclists" target="_blank">read more</a></p> breakingmuscle cycling power strength Cycling Fri, 26 Sep 2014 13:00:00 +0000 24956 at http://breakingmuscle.com The Best Tools to Track Your Cycling Progress http://breakingmuscle.com/cycling/the-best-tools-to-track-your-cycling-progress <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/cycling/the-best-tools-to-track-your-cycling-progress" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201409/dscf7474-5b1-5d.jpg" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">One of the most important things that I have discovered as both an amateur athlete and a coach is the value of tracking progress. </div></div></div><!--paging_filter--><div> <span style="font-size:18px;"><strong>One of the most important things that I have discovered as both an amateur athlete and a coach is the value of tracking progress.</strong> August tends to be my<a href="http://breakingmuscle.com/family-kids/the-a-to-z-of-family-fun-in-the-sun" target="_blank"> fun month</a> due to various holidays and the sunnier weather. But even if my training and event regimen tends to be a little less formal, I still find value in recording what I&rsquo;ve done in addition to planning what I intend to do.</span></div> <div> &nbsp;</div> <div> </div><p><a href="http://breakingmuscle.com/cycling/the-best-tools-to-track-your-cycling-progress" target="_blank">read more</a></p> breakingmuscle cycling diary journal plan progress tracking training log Cycling Fri, 12 Sep 2014 16:00:00 +0000 24506 at http://breakingmuscle.com Being Sick Sucks: A Gameplan for Getting Back on the Bike Quickly http://breakingmuscle.com/cycling/being-sick-sucks-a-gameplan-for-getting-back-on-the-bike-quickly <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/cycling/being-sick-sucks-a-gameplan-for-getting-back-on-the-bike-quickly" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201408/lightsquare.png" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Carrying on as normal is likely to extend recovery times and may even make you worse. Here's how to get yourself back on track. </div></div></div><!--paging_filter--><p><span style="font-size:18px;">If there was a competition for being the worst patient ever, I think I would have a pretty good chance of making the podium.</span></p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/cycling/being-sick-sucks-a-gameplan-for-getting-back-on-the-bike-quickly" target="_blank">read more</a></p> breakingmuscle cycling illness nutrition Recovery Sleep stress Cycling Fri, 29 Aug 2014 11:00:00 +0000 23891 at http://breakingmuscle.com Train the Brain to Improve Performance on the Bike http://breakingmuscle.com/cycling/train-the-brain-to-improve-performance-on-the-bike <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/cycling/train-the-brain-to-improve-performance-on-the-bike" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201407/shutterstock128391260.jpg" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">There is an incredible amount of brain activity each time you move that determines how effective you are and impacts your cycling performance. </div></div></div><!--paging_filter--><p><span style="font-size:18px;">We spend a lot of time thinking about <a href="http://breakingmuscle.com/cycling/why-serious-cyclists-should-consider-strength-training" target="_blank">strength</a>, <a href="http://breakingmuscle.com/cycling/how-to-use-a-power-meter-in-a-team-time-trial" target="_blank">power</a>, and the <a href="http://breakingmuscle.com/cycling/how-to-build-a-better-pedal-stroke" target="_blank">mechanics</a> of cycling. <strong>This week we cover another important aspect of cycling performance - the brain.</strong></span></p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/cycling/train-the-brain-to-improve-performance-on-the-bike" target="_blank">read more</a></p> brain breakingmuscle cycling mental training performance Cycling Fri, 01 Aug 2014 13:00:00 +0000 22586 at http://breakingmuscle.com Adjust Your Alignment to Develop World-Class Cornering Skills http://breakingmuscle.com/cycling/adjust-your-alignment-to-develop-world-class-cornering-skills <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/cycling/adjust-your-alignment-to-develop-world-class-cornering-skills" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201407/cornersquare.png" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Going downhill quickly and safely requires good balance and cycle-handling skills that can be practiced and honed to improve. </div></div></div><!--paging_filter--><p><span style="font-size:18px;">I love watching the <a href="http://breakingmuscle.com/video/friday-flicks-greatest-moments-of-the-tour-de-france" target="_blank">Tour de France</a> and the other races that are on television at the moment. Not only is there the excitement of the race and following your favorite rider or team, but an excellent opportunity to see what the professionals do and how they handle their cycles.<strong> In particular, I am thinking about the long descents involving many twisting turns that the riders make on their way to the bottom.</strong></span></p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/cycling/adjust-your-alignment-to-develop-world-class-cornering-skills" target="_blank">read more</a></p> breakingmuscle cornering cycling downhill position practice Cycling Fri, 18 Jul 2014 16:00:00 +0000 21961 at http://breakingmuscle.com Cyclists: How to Combine Races and Training for a Successful Summer http://breakingmuscle.com/cycling/cyclists-how-to-combine-races-and-training-for-a-successful-summer <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/cycling/cyclists-how-to-combine-races-and-training-for-a-successful-summer" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/201407/shutterstock128004959.jpg" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Let’s look at your goals, your schedule, and how you can arrange your training to have both fun and progress this season. </div></div></div><!--paging_filter--><div> <span style="font-size:18px;"><strong>There are so many athletic events taking place now that the summer is here in United Kingdom</strong>. It would be possible to book myself in for an event, whether a race or just a <a href="http://breakingmuscle.com/cycling/sportive-cycling-events-what-they-are-why-to-do-them-and-how-to-prepare" target="_blank">social ride</a>, at least once every day of the week - and that is just in my local area.&nbsp;</span></div> <div> &nbsp;</div> <div> </div><p><a href="http://breakingmuscle.com/cycling/cyclists-how-to-combine-races-and-training-for-a-successful-summer" target="_blank">read more</a></p> breakingmuscle cycling fun goals progress race schedule Cycling Fri, 04 Jul 2014 16:00:00 +0000 21196 at http://breakingmuscle.com How Your Recovery Relates Directly to Your Performance http://breakingmuscle.com/cycling/how-your-recovery-relates-directly-to-your-performance <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/cycling/how-your-recovery-relates-directly-to-your-performance" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/20140604/square.png" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Want to get stronger, perform better, and increase your power? The answer lies in your recovery. </div></div></div><!--paging_filter--><p><span style="font-size:18px;">I&rsquo;m having a <a href="http://breakingmuscle.com/mobility-recovery/7-essential-elements-of-rest-and-recovery" target="_blank">recovery week</a> this week. When is the last time you took one? <strong>Recovery is an important part of getting stronger and in this article I&rsquo;m going to explain why</strong>.</span></p> <p>&nbsp;</p> <p><img alt="" class="imagecache-full_width" src="http://img.breakingmuscle.com/sites/default/files/imagecache/full_width/images/bydate/20140604/shutterstock147035456.jpg" style="height: 497px; width: 640px;" /></p> <p><a href="http://breakingmuscle.com/cycling/how-your-recovery-relates-directly-to-your-performance" target="_blank">read more</a></p> active rest breakingmuscle cycling Recovery rest Cycling Fri, 06 Jun 2014 16:00:00 +0000 19726 at http://breakingmuscle.com Mixing Resistance and Endurance Training Leads to Better Results http://breakingmuscle.com/cycling/mixing-resistance-and-endurance-training-leads-to-better-results <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/cycling/mixing-resistance-and-endurance-training-leads-to-better-results" class="imagecache imagecache-in_case_missed imagecache-linked imagecache-in_case_missed_linked"><img src="http://img.breakingmuscle.com/sites/default/files/imagecache/in_case_missed/images/headline/20140508/shutterstock57557086.jpg" alt="" title="" width="185" height="105" class="imagecache imagecache-in_case_missed"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Since performance is related to how much power you can deliver, the development of force and speed is a good idea. </div></div></div><!--paging_filter--><p><span style="font-size:18px;"><strong>I&rsquo;ve recently discovered some new research on combining endurance and explosive strength training for cyclists.</strong> <a href="http://www.ncbi.nlm.nih.gov/pubmed/23914932" target="_blank">Researchers at Lillehammer University College</a> in Norway analyzed the effect of <a href="http://breakingmuscle.com/strength-conditioning/muscular-endurance-and-strength-training-an-ideal-combo-for-endurance-athletes" target="_blank">combining endurance training with heavy or explosive strength training</a> on endurance performance.</span></p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/cycling/mixing-resistance-and-endurance-training-leads-to-better-results" target="_blank">read more</a></p> breakingmuscle endurance resistance training Cycling Fri, 09 May 2014 16:00:00 +0000 17701 at http://breakingmuscle.com