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HiiT Mania! High Intensity Intervals for Every Cycling Goal

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 training.<p>When you push yourself to your absolute upper limits, everything—endurance, power, lactate threshold, …

Exercise

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 …

Workouts

7 Foam-Rolling Exercises for Cyclists

Roll It All Out<p>Bicycling.com<p>Advertisement - Continue Reading Below<p>Like a bicycle chain that’s gone through a few thousand revolutions in the elements, your hard-working cycling muscles can get a little gunked up over time, developing small adhesions that make you stiff and sore, which may prevent …

Exercise

How to Ride Steep Grades on a Bike

Cyclists like to humble brag—or perhaps just outright brag—about the highest grades they’ve achieved. Wer'e not talking about the kind teachers dish out in school, but rather the inclines mountain roads dish out—which cyclists inevitably want to tackle.<p>For every 100 feet forward you travel on hilly …

Road Bikes

Protein bars

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 bonking. Off the bike, protein helps to rebuild tissue and …

Recipes

Myths and Misconceptions About Fat

<b>ONE OF THE LONG-ENDURING TRADITIONS</b> at bike events of all stripes is the pasta dinner the evening before the big ride. After all, who doesn't believe in the hearty, turbo-fueling quality of a whopping plate of spaghetti with tomato sauce?<p>As it turns out, the nonbelievers include a number of highly …

Nutrition

Cycling Interval Training

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 regularly for about three months. "Okay," I said. "We're going to pedal as fast as we can for 30 seconds." She looked at me and said, "I …

Use Perceived Exertion to Get Fit without a Training Plan

A simple way to use perceived exertion to gauge your effort—no coach, heart rate monitor, or power meter required<p>When you're trying to become a better rider, it's easy to get distracted by gadgets and numbers. But here's a secret: You don't need a heart-rate monitor or a power meter (or even a …

Cycling

How to Make Oatmeal Raspberry Energy Bars

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 share them with friends on the ride. Here’s the recipe.<p>Advertisement - Continue Reading Below<p>I prefer real food on …

Dessert

Done before the gun: Is your warm-up making you slower?

“Give me six hours to chop down a tree, and I will spend the first four sharpening the axe,” Abraham Lincoln once said.<p>Many cyclists embody that …

Word of Mouth: London Coffee Shops

by Anya Lawrence<p>For a city that rarely sleeps, it's no wonder that London's coffee shop scene is booming. Gone with the dominance of generic international chains, the emphasis is no longer just on the convenience of grabbing a freshly brewed cup from an insignificant cafe. From coffee shops …

You Have to See this World-Traveling Photographer’s Coffee Cup Collection

Rarely do disposable objects look this good.<p>A New York-based photographer and former New Zealander and flat-white-drinker, Henry Hargreaves has …

Tour training plan

The 2014 Tour de France is approaching quickly, but if your name isn’t Peter Sagan or Andrew Talansky, you probably didn’t make the team to race the …