Jan Thomas Karlsen

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Smart weekly training for maximum performance

<i>This is a sponsored post in association with A1 Coaching.</i>Now you’ve learned about testing your threshold and setting your training zones, what does …

Carb Cycling That Actually Works

Lose Fat, Retain Muscle and Strength<p>Carb Cycling Is Hogwash. Do It Anyway.<p>There's a lot of hype about carb cycling, and many claims are being made …

How to Use a Power Meter to Lose Weight

It’s a tool not just for training, but also overall health<p>If you don’t race, you may wonder whether you would benefit from using a power meter. But a power meter can be an effective tool to help with a goal that isn’t strictly related to racing: weight loss.<p>What’s more, the learning curve required …

How-To: Train the Most Important Core Muscles for Cycling

Don't let a weak core frustrate all the hard work your legs do on the bike. Here's how to make those important trunk muscles strong.

Video: How to make energy bars at home

<b>Editor’s Note:</b> This video is courtesy of Global Cycling Network. The opinions expressed in this video do not necessarily represent the opinions of …

5 Vitamins and Minerals Cyclists Need More Of

Vitamin supplements have gotten some bad press lately, as more studies find that mega-doses of these healthy chemicals may actually do more harm than good. But that doesn’t mean you should let your nutrient intake slide. Studies also show that very active people may need higher levels of key …

Peaks Coaching: Two Weeks to Burning More Calories on the Bike

<i>by Hunter Allen, Peaks Coaching Group Founder/CEO and Master Coach</i><p>Weight loss is partially a math problem. Thirty-five hundred calories equals one …

Workout Timing

Is it better to work out in the morning or evening?<p>It’s a question I’ve been asked a dozen times.<p>My go-to reply is generally, “The best time to work out is the time you can work out.” Because really, we’re all pretty busy, and finding any time is a check in the positive column.<p>That said, if you’re …

26 Strategies to get Stronger, Faster, and Fitter

Don't just hang with your fast friends—make them beg for mercy. These 26 proven strategies will turbocharge your training and make you stronger, faster, and fitter than ever.<p>Learn more about these tips and tons more essential advice on how to ride faster, get stronger, recover smarter, shed pounds, …

Will Fasting Make You Fast?

Alternating “feast” and “famine” days may be the key for cyclists who struggle with their weight<p>For cyclists who struggle with weight issues, it’s generally not about the bike. It’s about the food. Some riders find staying on task with portion control day in and day out challenging at best, …

Silence a Noisy Bike

Follow this guide from former Garmin-Slipstream wrench Daimeon Shanks, owner of the Service Course, in Boulder, Colorado, to quiet your ride.<p><b>Spokes and Valve Stem</b> <b><br>TEST</b> Check for loose spokes and valve stems. Otherwise, spokes may be rubbing the nipples. <b><br>FIX</b> True your wheel. (For a video tutorial, …

Feeling sick or tired? When to train and when to rest

Former pro Ben Day's inspiration for the Training Day by Day articles comes from his own experience, as well as coaching his athletes - who range …

Fry Fat With Intervals

Intervals aren't just for racers and people who care about getting faster—they're also incredibly useful for anyone trying to lose weight<p>A few years ago, I took a new client I was training out for a ride. She had a significant amount of weight to lose, so she'd bought a bike and had been riding …

9 Foods to Help You Sleep

These all-natural sleep aids will have you hitting the pillow—and riding stronger— in no time<p>Tired and stressed? Join the club. Forty percent of Americans report having some symptoms of insomnia within a given year, according to the National Sleep Foundation. And being tired all the time is no …

Breaking Away

Surging ahead of the group takes an explosive effort. Here's how to do it.<p>If you want to leave your riding mates in a swirl of dust, you need a powerful surge in speed. A study of power data collected at pro road races shows just how hard you have to pedal. Breakaways are extremely explosive—on …

Pro bike: Marcel Kittel’s 2015 Giant Propel Advanced SL

<b>German strong-man – Marcel Kittel – has created quite the reputation for himself since his first Tour de France stage win in 2013. With a team-name</b> …

4 Supersimple Protein Bars You Can Make at Home

Whip up muscle-building treats without the bogus ingredients<p>Whether you're in the saddle or on the couch, protein is an incredibly important part of your diet as a cyclist. On the bike, protein slows digestion and lowers a food’s glycemic index, preventing spikes in your blood sugar that lead to …

The One-Minute Workout

No time—or motivation—for long rides? No problem. Here’s the least you can do to maintain your fitness until you’re back on track.<p>There are times life gets in the way of riding. Looming deadlines, family obligations, and a to-do list that is quickly becoming a to-do-or-die list can conspire to form …

Reach Your Ideal Cycling Weight

Find it, reach it—and stay lean for life<p>Behold the mighty pound. Each one has potential. To put raw power into your pedals. To outsprint the masses to the line. To ascend the likes of Mont Ventoux. But pack on too many (especially of the non-power-producing variety—in other words, fat) and they'll …

The Cheapskate Guide: 50 Tips for Frugal Living

Confession time: I’m a cheapskate. Some would say frugal, which sounds much more positive, but in reality I can be a real cheapskate.<p><b>I am fairly</b> …

Personal Finance

26 Eating Habits Of People Living On A Tight Budget

We've all been there: You have a wild weekend of great fun (i.e. drinking, eating, not paying attention to your spending) and you wake up in a daze on Sunday. You decide to take a glance at your bank account and sadness ensues. You have to pay rent this week and you're not getting your next …

The Ultimate Breakfast Smoothie

It has everything you need for an incredibly nutritious meal<p>This blueberry breakfast smoothie may be the definition of a perfectly balanced breakfast. Created by <i>Men’s Health</i> Nutrition Adviser Michael Roussell, Ph.D., it has a healthy 42-gram dose of protein—which will help you feel fuller the rest …

Nutrition

6 hardcore training sessions to take your cycling to the next level

Former pro cyclist Greg LeMond summed up cycling progress succinctly: "It never gets easier, you just go faster." What he meant was that all the hard …

Bike Fit: How to Set Your Bike Seat Height

Boost comfort and power by dialing in the perfect seat position on your bike<p>Illustrations: Charlie Layton<p><b>Related: How to Find Your Ideal Saddle Height</b>

Eat These Foods for Faster Recovery from Injury

To mend muscles and fix fractures more quickly, look no further than your local market<p>When an injury sidelines a cyclist, the natural reaction is to cut back on calories until it's time to ride—and burn energy—again. But the healing process demands fuel, too. "It's like fixing a house," says sports …

Train in Heat to Build Speed

Working out in heat and humidity can boost your cycling engine, if you follow this research-backed plan<p>In the throes of summer, it’s easy to grumble about riding in sweltering weather. But recent science points to an upside. Researchers at the University of Oregon found that cyclists who did 10 …

Are You Fit to Ride?

Find out where your body needs a boost with these cycling-specific fitness assessments.<p>Too many cyclists with bulging quads still struggle with a squishy core, wobbly hips, or stiff shoulders. On the bright side, fixing those issues will make you a more efficient rider, says Darcy Norman, a trainer …

Train Smart This Summer

Targeting a big event this season? We'll give you the confidence to get to the start and the strength to finish.<p>If you've put in some early-season miles, you're poised to boost your fitness for a big late-summer or fall event, whether it's a bike century, a multiday tour, or a road race. The key is …

The Maintenance Numbers Game

These routine measurements will keep your bike running smoothly—and help you avoid costly repairs<p><b>Personalize Your Pressure</b><br>For starters, you should know the maximum psi recommendation for the tire you're using (typically 100 for road, 25 to 35 for mountain, and 50 to 60 for city)—and avoid inflating …