Category: Training and Nutrition

5 Cross-Training Sports to Make You a Better Cyclist

Post author By Jane Sandwood
Post date June 1, 2020
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Cross-Training Sports for cyclists - swimming — Cross-Training Sports for cyclists: Swimming is an important life skill that is both fun and safe to do, offering several health benefits.: Photo by Serena Repice Lentini on Unsplash

Cycling is rising in popularity among all age demographics, and it is even hailed as the ‘new golf’ as more people and professionals are exchanging their clubs for the two-wheeler. Bicycle riding is a fun way to stay outdoors and exercise offering many health benefits. It builds muscles, improves cardiovascular fitness, strengthens bones, and decreases stress levels. For many riders, becoming a better and fitter cyclist is a goal, and engaging in cross-training sports enhances endurance, reduces the risks of injury, and improves performance.

Training and Nutrition

Here’s how to avoid liquid calories

Post author By M. Özgür Nevres
Post date March 28, 2020
No Comments on Here’s how to avoid liquid calories

It is better to avoid liquid calories. Because weight control is as important as training for a cyclist. The reason is the power-to-weight ratio: maximizing your power-to-weight ratio is a vital part of your training. In cycling, and in any endurance sport generally, better performance is determined not only by how much power an individual can generate but also by how much body mass s/he is carrying. It is really hard to increase your power output dramatically, but you can lose some weight with a good diet. Avoiding liquid calories is an easy way to lose weight.

Riding the Gems of Mallorca

Post author By M. Özgür Nevres
Post date July 4, 2019
1 Comment on Riding the Gems of Mallorca

Mallorca also spelled Majorca, is known as a paradise for cyclists who year after year descend on the island in their thousands. They’re attracted by the country’s unique cycling challenges and breathtaking views. The roads are smooth, winding, and diverse featuring mountain climbs, country lanes, and undulating roads that are a pleasure to ride.

Tags Sean Kelly

Cycling Tips Training and Nutrition

Saddle sores: how to avoid and treat them

Post author By M. Özgür Nevres
Post date February 23, 2019
No Comments on Saddle sores: how to avoid and treat them

Saddle sores are very painful and can ruin your ride. A saddle sore in humans is a skin ailment on the buttocks due to or exacerbated by, horse riding or cycling on a bicycle saddle. It often develops in three stages: skin abrasion, folliculitis (which looks like small, reddish acne), and finally abscess." (Wikipedia) Even if you ride with the best quality, most comfortable chamois, your nether regions are continuously subject to heat, moisture, chafing and pressure - especially during wrong rides. If you spend enough time in the saddle, you'll have to deal with saddles sores at some point. Regardless of how small or big a saddle sore is, it can ruin a ride (or a few rides). Because they are so painful. Image source: Alchemy Rider

During the long, warm summer days, we spend much more time in the saddle. And, especially, if your skin is sensitive like mine, you have to do something to avoid saddle sores (or to treat it if you have any).

Cycling Tips Training and Nutrition

Why fixed gear is your top choice for winter cycling

Post author By Maris Skujins
Post date December 17, 2018
No Comments on Why fixed gear is your top choice for winter cycling

Cycling in winter — All single speed bikes, including fixed gear, have an absolute minimum of moving parts possible. Fixed gear bike, in fact, is the winner in this competition. It's one chain, two sprockets, a pair of pedals and a handlebar. Of course, you still need two working brakes, but that's a lot of money and energy savings on maintenance. All you need to worry about is to keep your chain well oiled and keep your eyes wide open. Fixed gear bikes are famous for their absolute minimums of maintenance needed. Most probably it is one of the main reasons they did become so popular with New York bike couriers in the 80s and 90s. A fixed gear bike is a simplicity itself on two wheels, but that's only one side of the argument there.

Isn’t it great, that feeling when you get up on a bike in the morning to get to work, or when you are looking forward to your regular outdoor workout? And what about now, when it can get a bit snowy outside?
Popularity and general interest in cycling naturally decrease during the winter months but no matter what opinion polls say, I say yes to cycling in the snow and I ride snow on my fixed gear bike.

I am sure I’m not alone. Although sometimes I get pointed at, I still see other cyclists out on the road in the blaze, some on fixed gear bikes and the thought of me not being completely insane by myself sort of comforts me, but is it so?

Training and Nutrition

10 Reasons to Get on Your Bike

Post author By M. Özgür Nevres
Post date November 10, 2017
1 Comment on 10 Reasons to Get on Your Bike

A group ride — Various research studies have indicated that engaging in cardiovascular exercise regularly can significantly improve one's brain functioning by improving memory and enhancing concentration among other brain functions. This is because cardiovascular exercises increase blood flow into the brain, therefore, ensuring that the brain has an adequate supply of oxygen for its optimal functioning. You can incorporate cycling as your preferred form of cardiovascular exercise. Other studies have linked cycling with rebuilding the hippocampus brain cells which begin to deteriorate at the age of 30.

Have you been looking for a good enough reason to get on your bike? Well, there are many reasons you can start cycling. Cycling offers a wide range of benefits and usability in every day to day life. Below are 10 reasons to get on your bike today that can motivate you.

Cycling Books History and Legends Training and Nutrition

The Obree Way

“The Obree Way” is a book written by Graeme Obree aka “The Flying Scotsman”, who broke the world hour record twice, in July 1993 and April 1994, and was the individual pursuit world champion in 1993 and 1995. It explains Graeme Obree’s radical insights into technique, training, psychology and diet, and the logic behind them.

After I got the book, the first thing I noticed was the comment on the back cover, from Sir Chris Hoy (see notes 1), saying:

Tags The Flying Scotsman

Training and Nutrition

Rate of Perceived Exertion (RPE)

Post author By M. Özgür Nevres
Post date October 27, 2013
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The Rate of Perceived Exertion (RPE) or the Borg Rating of Perceived Exertion is a way of measuring physical activity intensity level. In medicine, this is used to document the patient’s exertion during a test, and sports coaches use the scale to assess the intensity of training and competition.

Cycling Tips Training and Nutrition

How to Sprint – tips, and tricks

Post author By M. Özgür Nevres
Post date May 27, 2013
No Comments on How to Sprint – tips, and tricks

Ronde van Vlaanderen 2020, the 104th edition of the Tour of Flanders was held on 18 October 2020, as the 20th event of the 2020 UCI World Tour. The race started in Antwerp and finished in Oudenaarde, Belgium, covering a distance of 241 km. Mathieu van der Poel of the Netherlands won the race, just ahead of Belgian Wout van Aert.

Winning races usually requires sprinting ability. If you’re racing a bike, as an amateur or professional, becoming a better sprinter can be the difference between 1st place or the 20th. So it’s crucial to learn how to sprint.

You can say “I am not a racer, why to work on my sprint?” Because sprinting is fun. It is pure play to go fast. Also, the ability to sprint is useful in emergencies, like evading a car that is coming at you from a side street or outrunning a chasing dog.

Cycling Tips Training and Nutrition

Top 10 Tips for Riding in the Rain

Post author By M. Özgür Nevres
Post date December 20, 2012
No Comments on Top 10 Tips for Riding in the Rain

If you’re planning to be in a good condition in early spring, you may consider continuing training during the cold, wet days of the winter. It is a key to success. Here are the top 10 tips and tricks for riding in the rain safely.