Omar Fumagalli

82 Flips | 2 Magazines | 7 Likes | 7 Followers | @omarfumagalli67 | Keep up with Omar Fumagalli on Flipboard, a place to see the stories, photos, and updates that matter to you. Flipboard creates a personalized magazine full of everything, from world news to life’s great moments. Download Flipboard for free and search for “Omar Fumagalli”

7 Core Moves for Killer Climbing

<b>The following is excerpted from Climb! by Selene Yeager—your guide to train for, conquer, and ultimately fall in love with hills. You can purchase a copy here, then go crush some elevation.</b><p>You can have legs as strong as redwoods, but if your core is wobbly as a willow in the wind, you’re going to …

Workouts

The 4 Best Cycling Workouts

There are as many ways to train as there are coaches, plans, online articles, and books. Even seasoned riders can get lost in the sea of intensity zones, HIIT workouts, mobility moves, plyometrics, strength work, and core training. That’s because coaching and training advice trickles down from the …

Why Every Cyclist Should Eat a Big Breakfast

Eating light in the morning is bad for you and your workout, so go ahead and make your breakfast a feast<p>I’ve always been a big believer in breakfast, but I wasn’t always a believer in a big breakfast. Like many people, I’d have some coffee and cereal in the morning and call it enough. Except it …

​What Does a Tour de France Rider Eat in a Day?

You might be surprised that you have most of these staples at home​<p>You might be surprised at what a Tour de France rider eats on an average race day. If you compare most of what they eat to most of what you ate the last time you had a big ride like a century or a Gran Fondo, you would see that most …

How High-Intensity Workouts Keep You Young

...And short-term, you can see performance gains in as little as 30 seconds<p>Awhile back, I remember flipping through a magazine and happened across an ad depicting a thriathlete racing with a rigid grimace and white-knuckled bullhorn death grip. It struck me as funny because not an hour earlier I …

The Best Strength Exercise for Cyclists

Do 10 deadlifts with a 10-pound dumbbell in each hand. If the last one was not a struggle (it won’t be for most), repeat with 15-pound dumbbells. If you can maintain form and pace for eight to 10 reps, go to 20-pound dumbbells, then to 25, then to 30 or an unweighted, 60-pound hex bar. Once you …

Weight Loss

The Ideal Weight-Training Plan for Cyclists

Some more tips and tricks to get the most out of a weight-lifting routine<p>You have heard all the excuses for not lifting weights: It takes too much time. Gym memberships are expensive, etc. But weight training can greatly improve your on-bike performance. <br>Pumping iron isn't good for just riding and …

The Right Way to Warm Up for Every Ride

Warming up before a ride helps you kick things into gear and ward off injury. Get the most out of warmups by going through this five-stage method every time.<p>On a cold day, you wouldn’t take a car straight out of the garage without first warming up its engine. As a cyclist, you’ve got to do the same …

Burn Crazy Calories With These 30-Minute Cycling Workouts

Three sweat sessions that drain between 350 and 400 calories from your system<p>Riding is about so much more than burning calories. But let’s face it, there are times when the clock is ticking and you just need to go out and get it done so you can stay strong and lean to enjoy all those longer rides. …

Strength Train This Way for Maximum Watts

Break out of a weight-room rut with this training plan designed to help you make real fitness gains<p>As a cyclist, you’d never saddle up and spin 15- to 16mph around the same 20-mile loop three times a week expecting to make measurable fitness gains. Yet many riders do just that in the gym: We go in …

Want to Keep the Weight Off? Create An Energy Gap.

For some, maintaining a lower weight can be just as hard as taking the pounds off—but it doesn't have to be.<p>Whether you want to avoid gaining weight in the first place or prevent weight regain, you need to create an "energy gap," say obesity experts who have been studying how energy intake …

4 Great 30-Minute Workouts When You're in a Time Crunch

No time to ride? No problem! You can do these high intensity workouts in just 30 minutes.<p>We’ve all been there: A meeting runs long, a kid needs extra attention, or you got sucked into a Facebook vortex—suddenly, your workout time window has shattered.<p>In that moment, it can be tempting to just call …

6 Spring Training Mistakes You Didn't Realize You Were Making

Make the most of your season before it starts by avoiding these common spring training pitfalls<p>Spring is an exciting season for cyclists. It's the time for warmer weather, shaking off the cobwebs, improved trail conditions, and ramping into the exciting, high-intensity workouts that will prepare us …

9 Ways to Make the Most of Your Short Bike Rides

Whether you've only got your 30-minute lunch break or over an hour to kill, here's how you can maximize your shorter stints in the saddle<p>In an ideal world, we'd always have the time to do the ride we want. However, most of us live in the real world, where we need to fit our rides into designated …

Strength Train Like a Pro

These off-the-bike exercises can improve your cycling strength and stability and put more power and snap into every pedal stroke<p>Long gone are the days when cyclists eschewed strength training because they were afraid to make a little muscle. Today’s riders know that the right off the bike …

The Ultimate 30-Minute Get Fast Workout

Put every second in the fitness bank with this short-duration, high-yield sweat session<p>We all love to ride lots, but sometimes life’s demands only leave us time to ride a little. Don’t sweat it—you can still sweat a ton when you're sneaking in a quick ride.<p>Sarah Kaufmann, an elite mountain bike …

Take Ten Minutes for A Better Morning

This mini mental and metabolic wake up will have you rolling out of bed raring to go<p>Mornings are the preamble of the day, teeing up the tone for the hours to come. Instead of getting off to a sluggish start by slapping the snooze button or rushing around on autopilot, take 10 minutes to energize …

3 Great Cross-Training Exercises for Any Type of Cyclist

Well-rounded cross-training that complements your cycling doesn't have to be too complicated—here are some simple workouts that do just that<p>Unless you're paid to ride, there are going to be times when life forces you to spend more time away from your bike than you'd like, whether it's a family …

HiiT Mania! High Intensity Intervals for Every Cycling Goal

Whether you want to become a speed demon or the ultimate climber, we've got a high-intensity interval workout for you<p>Eventually, you outgrow your old workouts and need to go even harder if you want to keep your fitness gains going along an upward trajectory. That means more high-intensity interval …

Your Twice-A-Week Training Plan

No time? No problem. This turbo-charged plan will keep you fit when life gets crazy busy<p>Life happens. And sometimes a whole lotta life happens all at once, leaving you precious little time for that riding and exercising part. The good news is that can hang onto your hard-earned strength and fitness …

4 Simple Steps to Start Training With Power

Ride faster, feel better, and see performance gains this season by training with power<p>Is power a word that you’ve heard tossed around amongst cycling friends, but you have no idea what it really means? Well, you’re not alone. Power meters in today’s market give you plenty of metrics: cadence, …

The Only 4 Exercises You Really Need

I do my best to exercise 5 to 6 times a week, but there are days when I simply cannot pull myself out of bed in time to sweat before work, or when I'm traveling and my normal routine is completely thrown off track. Instead of completely scrapping my routine, I’ll try and squeeze in a few bodyweight …

5 Crazy Training Metrics That Could Change How We Ride

Power and heart rate are great fitness guides, but new metrics are moving in to make your training even more meaningful. Here are the big ones to watch for.<p>For many years, cycling performance consumer tech was composed singluarly of bike computers to tell us how fast we were moving, and heart rate …

6 Ways to Improve Your Climbing Form

Climbing doesn't have to be daunting, especially when you have a game plan<p>We all know that sinking feeling that comes when you go around the corner and see a giant climb up ahead. Your stomach drops almost as quickly as you do once the ascent begins. The guys and girls you can keep up with fine on …

Kick Your DOMS for Good

Delayed onset muscle soreness messes up our workout schedules and hurts like hell—but proper nutrition, training, and recovery can help you fend off this post-ride annoyance and have more fun<p>It’s the day after a you sprinted a few extra hill repeats, survived a long-overdue squat session, or …

Most of us misunderstand metabolism. Here are 9 facts to clear that up.

We talk about metabolism like it's something we can manipulate by gulping a pill, downing some green tea, or running faster. You've seen the articles headlined "Boost your metabolism" or "Try this high-metabolism diet to lose weight."<p>But this obscures many truths about this essential, yet still …

Fitness

This Man Stretched 10 Minutes a Day For a Month. Here’s What Happened.

Turns out, a loose muscle is a strong muscle<p>Like most guys, I hated stretching. Why waste time sitting around when I could cram in more lifting?<p>It hurt to learn that I was wrong—throbbed like hell, actually. I hurt my hip doing a leg workout and going running the same day, and had to shut down.<p>I …

The Best Workouts for 9-5 Life

3 short and sweet workouts that’ll help you shave time off the clock, and your schedule<p>The great thing about cycling is that anyone who is reasonably fit can saddle up and spin for hours. The not-so-great thing is that most of us non-professional cycling folks only have so many hours during the …

How to Stay Injury-Free

Hitting the deck is part of the sport, but it doesn't have to keep you down. Follow these tips to keep injury at bay while riding.<p>Cyclists can be an injury-prone bunch. Between acute injuries sustained in crashes, and chronic injuries caused by overtraining or not-quite-right bike fits, at some …

6 Crazy Exercises Cycling Trainers Swear By

These unconventional workouts and moves will keep you on top of your game<p>There are certain exercises that cyclists will do forever, and for good reason—there’s no denying the power of moves like squats and lunges to rev your rides into high gear. But being at the top of your game means evolving …