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Biohacking Lactic Acid
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Biohacking Lactic Acid

Biohacking and performance hacks, Coaching discussion, Cycling Physiology, HIT Workouts, Nutrition discussion, Power training and discussion, Training discussion

Biohacking Lactic Acid

Lactic acid. The burn. The chemical that Phil and Paul always talk about “filling up the legs” and “making the legs scream in agony.” It gets a bad rap, one that it perhaps doesn't deserve. Little do most athletes know, it can not only be a key way to enhance your performance, but it may very well be required by the body to fuel your brain and contribute to various chemical reactions within the body. Biohacking lactic acid will help you improve your cycling performance.

How can this improve your cycling performance?

Easy. For simplicity's sake (as an overview) here's the gist of it: The more time you spend creating lactic acid, the more your body will be forced to deal with. That causes a cascade of metabolic changes in the body. But how does dealing with lactic acid get you further? How does your body do it? How can we use those lactic acid idiosyncrasies to be faster cyclists?

We'll look at a couple of ways to hack lactic acid after the jump, and after we understand how it's produced and cleared.

Click through the jump to see how it works (warning, sciencey, geeky stuff ahead):

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Tags: Biohacking, Coaching, nutrition, physiology, training|

Classic Climbing – Free “Berg Buster” HIT Workout

[dc]T[/dc]he spring classics are in full swing, with fans and riders deep in the throes of Holy Week. With Scheldeprijs being only a day away and Roubaix looming on Sunday, the cobbled classics are nearing a close, although no doubt we are in for some more spectacular performances. Up next will be the Ardennes Classics, with their steep bergs and tortuous descents. For many cyclists, it's the absolute best part of the season, if not for riding but for watching.

Watching these races inspires many but saddens some at the same time: "Why can't I climb like that" and "I don't know how he does that" are common phrases uttered while riders shatter the steep bergs and cobbled pitches of the classics. It takes a special kind of rider to be able to climb that stuff, right?

Nope. What if I told you everyone can train to be better on the moderate length, steep climbs. And for the duration of the classics, I'm GIVING AWAY a HIT workout that will help you do just that.

Simply copy the enter the code "classicsgift" between now and April 21st (Liege Bastogne Liege) during checkout to get your FREE "Berg Buster" HIT workout (available below).

HIT Berg Buster Climbing Workout

Workout details: Paying homage to the medium length (1 mile in length or less) steep bergs of Belgium, this HIT workout is designed to train your body for the stresses of attacking moderate climbs. Grouped into blocks, the first block will focus on pushing hard gears through your most powerful muscles (glutes and hamstrings) and accelerating in the saddle using your quads, simulating surges in the peloton. The second block will force you to get comfortable accelerating out of the saddle to simulate covering attacks from the front. The third block puts it all together, teaching you how to be a berg busting ace!

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Tags: classics, climbing, Coaching|

Coaching: The Myth of More Miles?

Fall easy miles

[dc]F[/dc]all has hit, il Lombardia is in the books, Paris Tours has come and gone, and cyclocross is in full swing. For those riders who have been training since the dark hours of January, the season has wound down and rides consist of trips to the coffee shop amid the crunch of fallen leaves. If not for a double espresso run, it's time to put feet up on the coffee table, read the gossip (USADA decision anyone?) and recover while starting to plan for next year.

Regarding planning for next season, one of the biggest fallacies that I've run across lately is explained by the post below:

I've been thinking about racing this coming year, but I live in (northern state that gets a lot of snow). I'm worried that I can't get enough miles in during the winter to keep me fit and get me ready for next year. Should I go out during the winter and try to build up my miles in the cold and snow?

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Tags: Coaching, off season, training|

Coaching Updates: High Intensity Trainer Workouts and Announcements

Start thinking about next season

For those of you who are ending your season soon and haven't thought about the next one, all I can say is:

WHY NOT!?!?!

You should be reviewing the successes and failures of your current season and thinking about your goals and aspirations for next season. If you're contemplating hiring a coach to help you reach those goals, now is the time in the season to start thinking about it. I've been hard at work refining my training plans and building new workouts for my athletes. Of course, one-on-one coaching is extremely focused and for that reason I limit the number of athletes I'm able to coach one-on-one. Check out my coaching services if you're thinking of recruiting a little help to ensure you meet your goals. Hoping to race Battenkill? Want to PR at Gran Fondo NY? Have a crit series on the calendar? I've got the tools to make you leaner, stronger and faster, if you've got the drive and commitment.

HIT Workouts

As some of you may have seen from my Strava uploads, I've been busy testing a number of different High Intensity Trainer (HIT) workouts recently. These workouts are specifically designed for indoor trainer use (and with the shortening days and the holidays not far off, that's where you'll find most of us very soon) and are designed to build fitness and fundamental skills in very short times. I've made the first few of the available on my Training Plans page, and keep your eyes open for more and more of them. As a bonus (or an incentive, depending upon who you are) I'll be including ALL of my HIT workouts in my one-on-one coaching programs at NO extra charge! That means you'll have access to these killer workouts as part of your customized training plans, giving you even MORE improvement in your speed, strength, skill and endurance.

Keep your eyes on this space for future coaching announcements and new workouts.

Tags: Coaching, physiology, planning, power|