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Know When to Go: Time Your Training and Nutrition for Better Results

Best Time to Capture that KOM<p>Shutterstock<p>Aim for 5:30 p.m. As the day warms up, so does your body (literally—body temperature is lowest before waking and highest late afternoon), increasing aerobic enzyme activity and muscle function. Research on cyclists performing time trials found that …

Build Lean Muscle with Intermittent Fasting, Carb and Calorie Cycling

<b>So, you want to get leaner and build some muscle?</b> This is the ultimate goal. Surprisingly, it is easier to reach the ultimate goal than you think. …

How to build strength not bulk

Jo McRae, author of <i>Ride Strong: Essential Conditioning For Cyclists,</i> explains the basic rules for building strength and not bulk when training to …

How to break through a fitness plateau

The fitter you are, the more training stress or workload your body requires in order to continue to improve your fitness. Of course, proper recovery …

6 Crazy Exercises Cycling Trainers Swear By

Side-to-Side Planks<p>shutterstock<p><b>Who swears by it:</b> Andy Sparks, director of track programs for USA Cycling <b><br>Why:</b> This series fires up your entire midsection for a full two minutes. Not only is this great for sculpting a strong core, but holding a challenging pose for so long will strengthen your mental …

8 tips for getting fitter on your commute

If you're struggling to find time to improve your fitness, why not add some fitness training to your daily commute?<p>Here are a few tips on how you can …

7 Mistakes You're Making With Your Scrambled Eggs

Adding extra liquid<p>IAKOV FILIMONOV VIA SHUTTERSTOCK<p>Pouring in a splash of milk, cream, or even water while you beat your eggs helps make them fluffier, right? Sorry, nope. But what it will do is make your eggs tougher. Plus, any liquid you pour in will end up separating from the eggs once the …

Stop Using BMI as a Measure of Health

Since the mid-nineties, health care professionals have used Body Mass Index (BMI)—a measure of how much mass someone has relative to their height—to identify whether a patient is at a healthy weight. A BMI between 18.5 and 24.99 is considered normal; 25 to 29.9 is overweight; and 30 and above is …

The Worst Pre-Ride Breakfasts You Can Eat

If you’re in a rush in the morning but still want to eat breakfast before heading out, there are some great, easy options. However, the main nutrition goal for your first meal of the day should be to top off your glycogen stores, not mess up your system. With that in mind, these are a few foods …

The Truth About Vitamin and Mineral Supplements

What megadoses can do to your body, and how to make sure you're not taking in too much<p>The issue of vitamins and minerals used to be a no-brainer. Of course they were good for you; they're vitamins and minerals! And it's true that they most definitely are good for the body—when they come in the form …

Wellness

The 6 Most Effective Core Exercises for Cyclists

And two core exercises athletes should absolutely avoid<p>There are things you come across in cycling that you can ignore: jerk drivers, your buddy’s squeaky chain, anyone who calls you Lance Armstrong. And then there are things that you shouldn’t ignore—like your core muscles.<p>“Your core stabilizes …

How to Lose Weight While Riding Strong

​Eat to Ride<p>Celeste Lindell via Flickr<p>Quality rides and high-intensity training sessions will help you lose weight, so you don’t want to sacrifice your performance during those.<p>“Fuel your workouts and be restrictive during the rest of the day,” says John Verheul of JBV Coaching, who provides …

Science says one minute of intense exercise is all you need

It’s not that we don’t know we need to work out; it’s just that the alternatives (eating, sleeping, bingeing Gilmore Girls episodes from the couch) …

Cycling fitness: 25 top tips to be a fitter rider

Improving your cycling fitness brings a number of key benefits: you’ll enjoy your riding way more, you’ll see new places because you can go further, …

Five things to do off the bike... to improve your performance on the bike

<b>As cyclists we are always looking for ways to improve our performance on the bike.</b><p>Chances are, you're training hard whenever you're on the bike, but …

Muscle

The 10-Minute Cycling Workout that’s Just as Effective as a 50-Minute Routine

10-Minute WorkoutThis routine is just as beneficial as 50 minutes of moderate work.The next time you're plodding through a run (that's more like a …

Recipe: Healthy Chocolate Nib Oatmeal Cookies

I make one type of cookie: chocolate chip. And, confession, I eat most of the batter before it goes into the oven. So to practice some semblance of self-control, I wanted to try something new—a conconction that was somewhat wholesome, but still chocolaty. I turned to our treasure trove of …

Cycling DIY: How to Make Your Own Sports Drink

Pop quiz: You’re kitting up and getting ready to hit the road with your crew for a Saturday morning ride. You open the pantry and crack open the tub of sports drink mix to discover—d'oh!—a mere dusting of mix remains. Do you: A) Get to the shop in time to buy a few portable drink mix sleeves or …

Core Exercises

If done correctly, the plank can be the least complicated part of your off-bike routine—but it will have huge effects on your power and comfort in the saddle. When you really think about it, it’s kind of amazing how not moving while supported by your forearms and toes requires so much muscle …

Make Your Own Granola Bars

Power through your next ride with these homemade granola bars<p>When you’re stuck at a gas station in the middle of nowhere and bonking is imminent, packaged granola bars can seem like a godsend. Unfortunately, they’re actually packed full of sugar and unpronounceable ingredients. For a healthier …

Recipes

15 Proven Ways to Get Faster

1 of 19<p>1. Hiit It.<p>Swap a leisurely midweek cruise for a short session of high-intensity interval training (HIIT). A slew of studies from the past five years shows that a few brief, gut-busting sessions can improve your endurance as well as much longer rides do. Going hard can prep your muscles to …

A Killer Core Workout for Cyclists Who Hate Crunches

Take your riding to the next level with this fast 10-minute core workout.<p>This 10-minute routine will work the key muscles that can improve your power and endurance in the saddle. Do 12 reps of each move, one after the next, with no rest. Repeat for another set. Yep, you just got more time to ride. …

Workouts

10 Foods to Help You Cut Pounds This Winter

Want to get a head start on reaching your goal weight for next summer's riding season? Head to the store with these foods on your shopping list.<p>There's no reason you can't emerge from the winter season looking fit, svelte, and ready to rock your skinny jeans. Sure, there are lots of creamy soups, …

More Powerful Pedal Stroke

Most cyclists do a good job working their powerful prime pedal-pushing muscles in their glutes and quads both on the bike and in the gym with squats and leg presses. But unless you do a lot of single leg pedaling drills or otherwise consciously work the pedal-pulling hamstrings on the back of your …

Make These Raspberry Bars for Your Next Mid-Ride Snack

You can fit several of these homemade treats into a jersey pocket—and trust us, your friends will want you to share<p>If I'm going on a ride long enough that I'll need to bring food, I prefer my mom’s raspberry bars over packaged energy snacks. I’ll make a pan full, wrap them in butcher’s paper, and …

A Time to Build: Strength Exercises for Cyclists in the Off-Season

While winter weather can wreak havoc on your riding routine, the colder months are a great opportunity to build a foundation for spring. Off-season strength and mobility training will lower your risk of pulling a muscle while shoveling your way out of the most recent Snowpocalypse, and also help …

A Killer Core Workout for Cyclists Who Hate Crunches

This 10-minute routine will work the key muscles that can improve your power and endurance in the saddle. Do 12 reps of each move, one after the next, with no rest. Repeat for another set. Yep, you just got more time to ride. You're welcome.<p><b>Rotating Side Plank</b><br>Start in a push-up position. Balance on …