The same is true when it comes to strength training. If you think you’re saving time by rushing through your strength sessions, think again. Starting your workouts on cold muscles can sometimes do more harm than good. Plus, you’re only cheating yourself on potential gains if you aren’t properly warmed up. 

If you’re going to take the time to strength train, you might as well make the most of it – and that starts with the warm-up. Learn how to activate the correct muscles so you can become the strongest, most well-rounded, and resilient endurance athlete you can be.

Move Your Body in All Directions: It’s Good For You

Before we get into how to warm up before strength training, let’s briefly go over what happens when you skip strength training altogether.

Most endurance athletes spend a lot of time practicing one motion repeatedly. For example, runners need to run a lot. And cyclists need to cycle a lot. That’s fantastic for sport-specific fitness and performance, but it only works your body in one plane of motion.

Only working your body in one, repetitive motion often leads to a disengagement and/or atrophy of supportive muscles and a decreased range of motion. And disengaged muscles and a limited range of motion often lead to reduced economy and muscular imbalances, which affect your performance. One example of this is the notoriously disengaged, weak glute medius muscles in distance runners due to running in mostly one direction (straight). Another example is cyclists having tight hip flexors from constantly maintaining a closed hip position while cycling, resulting in IT band tightness and low-back pain.

If you sit at a desk all day, you probably experience these same issues as well. After all, practice is permanence: the more we stay in a position, the more our bodies stick to that position.

Strength training requires you to move your body in different planes of motion, making it a valuable tool for active flexibility, range of motion, and functional strength. It also enhances your athletic endurance performance by making you a more powerful and resilient athlete.

What Happens When You Skip the Warm-Up

As an endurance athlete, your strength workouts probably focus on muscular imbalance, limited ranges of motion, and activating muscles that are a bit “sleepy.” Because of this, skipping the warm-up can dig you into a deeper hole. There’s even research on how proper warmups can reduce risk of injury. 

For example, imagine you’re a quad-dominant runner. If you have very active quads that overtake your training, then you likely have inactive glutes, lack ample hip extension, and could benefit from hip strengthening and increasing hip range of motion. But if you never take the time to pre-activate your hip muscles and open up your hip joints before a strength session, then your quads will probably take over in key exercises meant to strengthen other supporting muscles.

This results in more quad domination, thus creating even more of a muscular imbalance than before. If you took the time to fire those glutes and other supportive muscles, you’d perform the exercises correctly and strengthen all the muscles needed to make you a more efficient and injury-resistant runner.

How to Warm Up For Strength Training

Now you know that warm-ups are non-negotiable when it comes to strength training. But what’s in a warm-up, anyways? How do you know if you’re activating the right muscles?

Generally, I recommend taking 20-25 minutes to increase blood flow, work on mobility, and do a few goal-specific activation exercises. Here’s an example of what that might look like:

1. First 10-12 minutes: Low impact general warm up to increase blood flow and enhance muscle elasticity. This could include elliptical, bike, gradual incline treadmill walk, or standing progressive movements such as marching in place, hip openers, hip hurdles, arm reaches, light jogging in place, or jumping jacks.

2. Next 5-7 minutes: Dynamic range of motion movements to increase joint mobility. Deep reverse lunges, lateral lunges, wooden soldiers, thoracic mobility reaches, and deep squats are great range of motion movements. Don’t rush these, and focus on your breathing. 

3. Final 5-7 minutes: Goal-specific activation exercises to recruit specific muscles needed to execute key exercises. Examples of these activation exercises include:

a. Bridges and clam shells for overall glute activation. These apply to any hip extension and abduction-generated exercises.

b. Superman extensions to engage lower traps and scapular muscles for upper body exercises.

Activating Your Muscles for Compound Movements

Activating specific muscles that tend to be disengaged is like learning how to speak a new language. And if you want to be fluent in a new language, you’re going to need to work on your vocabulary.

The same concept is applied to controlling how your body moves. You need a diverse muscular vocabulary. In other words, you should be able to efficiently recruit all the muscles needed for a compound movement the same way you put words together to make a sentence. 

If you’re missing words in a sentence, you might get your point across, but it won’t be the best way of saying it. Likewise, if you aren’t fully activating all the muscles needed for a compound movement, you may still complete the movement, but it might not be the best expression of it. 

The warm-up and activation phase at the start of the strength session helps you connect all the muscles needed to express your best movement possible.

Example: Step-By-Step Glute Activation Routine

Here’s a sample progression to activate your glutes and apply it to a more complex movement, like Bulgarian split squats or a lateral shuffle. 

Step 1: Foundational Activation Exercises: 3 sets of 8-10 reps

1. Bridge and single-leg bridge
   
   Bridges activate your glutes and strengthen general core stability. They also teach your body to use your glutes for hip extension and stabilize your pelvis (especially the single-leg bridge).

2. Side-lying clamshell hip raise
   
   Clamshells activate the glute medius and improve lateral trunk strength and stability. It focuses on supportive hip and trunk muscles that are necessary for stability and posture. This is great warm-up for single-leg exercises or movements that require direction changes.
   

Step 2: Standing Resisted Supportive Glute Engagement: 3 x 40-60 sec

Standing resisted movements (like squatted side steps with a band) use all the muscles previously activated in Step 1 in an upright position with resistance. It teaches the body to use supportive muscles during lateral movements that optimize movements in all planes of direction and directional changes.

Step 3: Progressed range of motion of exercise: 3 x 8 reps each side

Now that your muscles are fired up in a standing position, it’s time to focus on active mobility, flexibility, and range of motion. Movements like lateral lunges prepare your body for exercises with weights.

Step 4: Single-leg balance and muscular recruitment: 3 x 5 reps

Single-leg squats or single-leg squats with a reach work great here. These movements focus on single-leg stability and strength, proprioception, and core engagement. This is great for movements that primarily load one leg more than the other (like Bulgarian split squats).

Taking the time to prepare your body for strength training allows you to move more freely and get the most out of your strength sessions. In return, you’ll become a more powerful and durable endurance training machine!

The post How and Why You Should Warm Up for Strength Training appeared first on TrainingPeaks.

The air squat epitomizes full-body functional movement, mirroring everyday activities like sitting in a chair, squatting down to grab something from a bottom shelf, or getting eye-level with a mischievous toddler. Watch this toddler effortlessly squat to check out something on the ground, and you’ll see the innate human ability ingrained within us. Our bodies were made to squat. It’s as natural as walking, leveraging the intricate interplay of ankle, knee, and hip joints to defy gravity’s pull.

Your ability to squat without weight provides valuable insights into your overall fitness level. All elite athletes can perform an unweighted squat, while beginners usually struggle. Mobility constraints or past injuries can hinder proper engagement of the musculature you need to squat with toddler-proficiency.

Truthfully, you need to be able to squat without weight before you add a barbell.

This foundational movement serves as a litmus test for functional fitness, a yardstick against which one’s physical independence and longevity can be measured. How much more independent is the 80-year-old who can still do an air squat, compared to their stiff friend at the retirement home who needs help getting up and down?

If health is wealth, then a solid air squat is a fully-funded 401K. Get to know proper air squat mechanics and practice them like your life depends on it.

Perfecting the Air Squat: Key Positioning

Your squat position will vary based on your body’s structure. The lengths of your femurs compared to your torso and how your joints fit together are factors that make for slight variations in your stance versus other athletes. Not all athletes squat exactly the same way, but there are some universal truths for a quality squat.

Stance Variations

Establishing your stance is the first step — think about building your entire squat from the ground up. Experiment with foot positioning between hip to shoulder-width apart, no wider or narrower. Your stance preference will vary depending on your ankle/hip mobility. Get a feel for it by practicing your squat within that ideal width range.

Toe Alignment

The orientation of your feet is crucial for your squat mechanics. Point your toes forward or slightly outward, aiming to align your feet according to your anatomical structure, mobility, and motor control. Beginners and novice athletes should try both angles, the goal being balanced weight distribution from the ball of your foot to the heel, with a slight emphasis on heel contact for stability. Try squatting barefoot to get a good feel for the nuances here, and check out this video for a deeper dive on the subject.

Maintaining Spinal Integrity

Preserve the natural curvature of your spine throughout the squat, avoiding excessive arching (the most common fault) or rounding of your lower back. Work on your pelvic control by imagining your pelvis as a stable “bucket” — don’t let the bucket tip over in either direction. Squatting with a neutral spine is key to keeping your core engaged and your back injury-free. This video does a great job of elaborating on the idea.

Hip Engagement

With your stance, feet, and core in good, stable positions, initiate the squat by unlocking your hips and sitting back. Counterbalance the descent by extending your arms forward or slightly up. Keep a proud chest and aligned knees tracking over the toes. Regardless of your squat stance, your knees should track over your toes (or their outer edge). If your knees flare out or cave in, it’s a red flag that your positioning needs to be fixed. Your knees can come past your toes as long as you’re in alignment with balanced feet. Prioritize alignment and stability over arbitrary depth thresholds.

Depth and Recovery

Shoot for full-depth squats even during warmups. “Full-depth” means the angle of your thighs are past parallel to the floor. Experiment with different depth targets, gradually progressing to full range with good positioning for your body. It may take time and commitment to working on your mobility sticking points to achieve a deep and stable squat. 

For workouts with high volume or fast air squats programmed, you only need to hit past parallel before you stand up. When returning to the standing position, emphasize glute activation and hip extension by driving through the floor, squeezing your glutes and pushing your hips forward. These cues are especially helpful when you have a loaded barbell on your back.

In basic fitness, the air squat reigns supreme as the ultimate benchmark of functional movement. Remember: just because a squat is unweighted doesn’t mean it’ll always feel easy. Your body is using every large muscle to hold tension in the right places, recruiting your entire posterior chain, and forcing you to stabilize your midline while using deep joint mobility.

Regardless of your sport, athletic background or age demographic, mastering the squat is essential for sustained health and vitality — a natural movement for grandmas and toddlers alike.

Squat proficiency lays the groundwork for a lifetime of strength and independence, and it all starts with the air squat.

The post Mastering the Air Squat appeared first on TrainingPeaks.

The challenges of managing this tension have become heightened for younger athletes who may feel pressure to maintain an online persona of success and accomplishment through sharing data and results. How can a coach find the balance between using data to improve performance while minimizing the risks of an overly connected athlete? Kristin explains her approaches, including how she tries out any new wearable an athlete brings up with her to understand how it works, what it tracks and the experience as a user.

Kristin and Dirk also explore how social media is shaping professional cycling, based on online influence to secure sponsorship and entries to major races.

Kristin, the most decorated U.S. female cyclist and the best female time trialist in history, lives in Idaho. She owns the Pivot by KA chain of health clubs while still managing a cycling coaching business. She is a three-time Olympic gold medalist, a two-time World Champion, and has won six U.S. National Championships. She is the only female U.S. athlete to have won the same event in three consecutive Olympic Games and the oldest female cyclist in history to win an Olympic gold medal.

Standout Quotes

“I think, with everything we’ve talked about, it all comes down to, and I use this word a lot…I love intention. As long as it’s about positive relationships with what we’re using and measuring, and who our community is, and the environment we’re surrounding ourselves with…so whether that be your team physically in person, whether that be your community on social media, is it positive?”

“I think that getting athletes to learn about themselves — we know we’re pretty good at learning and knowing everything about our competition — we’re not really good at learning about ourselves. And the more we can do this for athletes, the better athletes they’re gonna become, and that ties back into all the data collection. If I have an athlete that says, hey, “I wanna wear a WHOOP” or an Aura ring, whatever they wanna wear, I don’t go in and say, “That is the dumbest thing.” No. No. No. I support it, and I always just kinda give the the the pretalk, which is consistency over time. We have to get a baseline for you, and never, never, never lose your instinct and how you feel internally. No matter what. And I challenge you to when you do look at different data points that you’re tracking..”

“I didn’t really have an agent until I got to the Olympic Games because a lot of European teams looked at that time was like, “Who do you think you are? You’re nothing right now.” So why would you need an agent? Why don’t you negotiate with me? But now it’s become so uncomfortable that a lot of young athletes have agents even when they haven’t even produced a significant result.”

“You know, there were years where I just go out and do 3 by 10-minute threshold with equal rest. Like, it was that simple. I would get a great warm up in. I’d go out. I give it my best. I turn around, I’d try to hit the same spot. And now, I mean, heaven forbid if that workout doesn’t download because I get text messages like, “My workout’s not downloading. I don’t know what to do.” I’m like, it’s real simple. You have six 20-second sprints today. It’s really simple.

But it’s really difficult because everything today is downloaded, uploaded — it’s to a certain percentage. And so, obviously, ranges are really important. But at the same time, data and a computer screen can make you anxious if you don’t hit a certain goal that your coach has set out, so it could also limit you.”

“……in Rio when I was lightening up my bike [before the race], and I had a really hard decision to make in the end because it was a half a pound. And, you know, my husband came to me, and he had a gram scale out, and we were measuring me. He had titanium screws that were going into my bike, replacing the screws that came on my bike. And when he said he could find half a pound, I thought, “Well, you already have a gram scale. How is this possible?” And he said, “Well, you have to ride without power.”

This is when athletes started using power plans [watts] and when courses would be laid out, and they would follow an exact power plan. And I showed up to Rio, and I had no power meter on my bike. And I don’t regret it. It’s amazing. And my point is, ultimately, as a coach, my goal is to get athletes to learn about themselves, to learn how to be their best. But at the same time, also listen to themselves and know how to fuel, know how to dig deep and hurt, and know that when you wake up, no matter if something tells you that you’re tired or not, be able to ask yourself and feel like, “I’m really tired.” Because sometimes, maybe you’re being told that you’re not tired and you are.”

Kristin Armstrong Online

Website
Instagram
KX3 Performance Coaching
Pivot by KA

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Can any theory or concept of psychology, sociology or philosophy explain this passion for endurance sports? Not really, and definitely not from a long-term perspective. This triggered my curiosity, so I started my Ph.D. dissertation about it and would like to share with you what we have found so far. Step by step, in three episodes, so show some endurance and stay tuned!

In the first study, I interviewed 16 non-professional ultra-endurance athletes (triathlon, running and cycling) from several countries, asking them to share their journeys of passionate engagement in sport, from inception to its full adoption as a lifestyle. I heard amazing stories demonstrating that the development journey of UE athletes is a multi-year, sometimes life-long endeavor full of unique experiences, emotional rollercoasters, overcoming and surrender stories, passion and spiritual growth.

And while each journey was unique, there were also similarities in key milestones of the endurance journeys of the athletes. Our conversations were distilled into five pivotal themes in the ultra-endurance athlete’s progression: 1) The making of the UE athlete, 2) Finding a tribe, 3) Peak experiences, 4) UE lifestyle and 5) UE passion and outcomes. These themes serve as markers along a path conceptualized through psychological frameworks like Self Determination Theory and the Dualistic Model of Passion. They provide insights into the psychological evolution from initial interest to a deeply internalized ultra-endurance identity.

The visualization below is the “Temporal framework for progressive UE engagement and passion development.” Let me take you through it stage by stage – and I ask you to reflect on it as we go to see if it also represents your journey.

The Making of the UE Athlete

Whether the idea of extreme racing attracts someone or whether one attaches meaning of threat or opportunity to possible novel experiences is probably defined by their high-level psychological predisposition. The reasons to engage in UE can be complex, and this engagement cannot be predicted. It can be early childhood sports engagement, parental or social influence, natural inclination to extreme sports, an inborn or acquired set of character traits, or (and most likely) a combination of all the above. The exact combination cannot be known – but it became clear through the research that a positive first UE experience (normally a smaller competition or a first real endurance race) plays a crucial role and represents the first milestone in the formation of a long-term passion. If this experience is not good, an exit from these endurance activities will likely follow.

The UE engagement continues if it fulfills the innate psychological human needs for competence (a desire to feel a sense of personal initiative), autonomy (a desire to interact effectively with the environment) and relatedness (a desire to feel connected to significant others). The fulfillment of these needs is seen as the necessary condition for ongoing human growth, integrity and overall well-being, and all three must be satisfied for optimal human development. If all three of them are fulfilled by one activity, like training for and participation in UE races, this activity becomes a high-value need, and motivation becomes more and more intrinsic. (-> Stop and consider how your needs for competence, autonomy and relatedness are satisfied. There are more and less productive ways to do it.)

Finding the Tribe

 “Tribe,” in anthropology, describes a notional form of human social organization based on a set of smaller groups united by common descent, language, culture and ideology. Graffiti artists, musicians, Star Wars fanatics, Saluki dog breeders, etc., all form a “tribe.” Social cohesion and sharing common values and norms are vital features of a tribe, and this is what individual UE athletes are looking for when they strive to resolve the social paradox inherent to their extreme hobby: their lifestyle and choices of pastime do not comply with those of their peers, and they feel frequently ridiculed and even marginalized. The most common cliché is that of being “crazy.”

An answer to this is the formation of the UE sub-culture, which features different norms. Where running 100km, cycling 200km and swimming 5km is expected, where training camps are considered holidays and where the “your training is my warm-up” mentality is widespread. In groups of like-minded people, social norms get re-framed and deconstructed. So, the perceived “abnormality” of the UE hobby gets normalized, and athletic identity gets activated and reinforced.

A high-value need for UE, driven by strong internal motivation, is now powerfully reinforced by the external motivation coming from the UE tribe, resulting in increased engagement in UE. This is the moment when UE enters self-identity, and hobby triathletes start defining themselves through their sport. Unique and peak training and racing experiences help the hobby become a passion.

Peak Experiences

Peak experiences are “rare, exciting, oceanic, deeply moving, exhilarating, elevating experiences that generate an advanced form of perceiving reality, and are even mystic and magical in their effect upon the experimenter.” (Csikszentmihalyi M, 1989). They are central to understanding the psychology of UE athletes, and stories about peak racing experiences represented the core of the interviews. These stories were focused on intense emotions, bodily experiences, self-discovery and encounters with nature. Polarity was central to all stories since UE racing is an endless rollercoaster of positive-negative emotions and embodied experiences.

A lesser-known aspect of the UE experience is the “self-discovery journey” uncovered in my research. For participants, it was an essential long-term personal development process through UE. Many told me how the extreme experiences in races helped them build self-confidence, learn humility and gratitude, and even become better people overall. Another important aspect was the “uniting with nature,” representing a spiritual dimension to UE racing. Getting to the top of a mountain after 100 or more km of tough racing, alone, in a sunset or sunrise, being met there by an alpine ibex, is likely to induce a sense of elation, magic and divine, especially when intensified by physical exertion and central neural fatigue.

UE Lifestyle

Peak experiences make life worth living. They turn a hobby into a passion. And passion becomes a lifestyle. This lifestyle is based on UE identity, habit and master competency. When training is a fixed part of a daily routine, your food, recovery and leisure choices support your hobby, and when most of your friends are athletes, you have more running than high-heel shoes, which translates to most of your travel being to races.

Through the (unconscious) need for satisfaction in UE hobby practice, athletes start internalizing their UE hobby in their self-identity and start thinking about themselves as ” trail runners,” “athletes,” or “triathletes.” The UE hobby becomes a self-defining activity, which assists in exploring a sense of meaningful and coherent identity and provides a unique context for exploring one’s own interests and talents. “Living UE” becomes a habit, and practicing it for many years develops a master competency.

UE Passion and Outcomes

Living UE passion and practicing UE lifestyle brings about a number of outcomes, the quality of which is driven by the type of passion formed: harmonious or obsessive. A harmonious UE passion brings about positive (adaptive) outcomes such as a healthy lifestyle, balanced training, meta-needs fulfillment, and the formation of an inspiring life story. At the same time, an obsessive passion is connected to possible maladaptive outcomes such as vanity and ego-centrism, as well as injuries and burn-out, including a potential exit from the sport.

In addition, peak experiences, need satisfaction, the UE tribe, identity, lifestyle, and master competence in UE training and racing all lead to a passion-driven life plan for non-professional UE athletes: They simply do not see a reason to stop. Ever. They all claim to want to continue training, racing, and leading an active lifestyle until a very old age, until they die, for some, preferably in a race.

For a full version of the article, please visit: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0293864

More on different types of passion – and happiness – in the next episode! Enjoy your balanced training, and stay healthy!

Want to be part of the research?

For our next study, we are interviewing spouses and partners of UE athletes to better understand the impact of the UE hobby on family and relationships. Please email me at coachtatjana@gmail.com if you are interested in participating. Your support is much appreciated!

References

Deci EL, Ryan RM. The” what” and” why” of goal pursuits: Human needs and the self-determination of behavior. Psychological inquiry. 2000 Oct 1;11(4):227-68.

Vallerand RJ, Blanchard C, Mageau GA, Koestner R, Ratelle C, Léonard M, Gagné M, Marsolais J. Les passions de l’ame: on obsessive and harmonious passion. Journal of personality and social psychology. 2003 Oct; 85(4):756.

Vallerand RJ, Salvy SJ, Mageau GA, Elliot AJ, Denis PL, Grouzet FM, Blanchard C. On the role of passion in performance. Journal of personality. 2007 Jun;75(3):505-34.

Csikszentmihalyi M, LeFevre J. Optimal experience in work and leisure. Journal of personality and social psychology. 1989 May;56(5):815.

The post The Ultra-Endurance Journey: Part 1 — Passion Becomes Lifestyle appeared first on TrainingPeaks.

According to NCAA data reported in the International Journal of Sports Physical Therapy, female athletes are three times more likely to suffer an ACL tear than their male counterparts. But why is this? And what can be done to minimize your risk? These are the two questions we’ll seek to answer in this article.

Anatomical Differences

Dr. Richard Cunningham is a board-certified orthopedic surgeon and US Ski & Snowboard Team Physician based in Vail, Colorado. In a blog post on his website, he noted that “The incidence of ACL tears is two to eight times greater in female athletes compared to male athletes.” He stated that the alignment of bones, anatomy of soft tissues, muscle imbalances, and overtraining are all contributing factors to women’s risk of ACL injuries. 

Cunningham stated “Higher testosterone levels allow for muscle growth. Female athletes have less testosterone. Female athletes also have on average a smaller ACL. Having less muscle per pound of body weight leads to a higher rate of ACL tears.”

An article in the Journal of Orthopedics dug deeper into the potential reasons why women suffer more ACL injuries than men. It began with a bit of myth-busting, stating “Authors frequently state that the female has a wider pelvis than the male. However, females have a narrower pelvis.” That being said, anatomical differences between the two sexes might contribute to females’ ACLs being more prone to getting hurt. These include the size and orientation of the femoral notch (where the ACL inserts) and thinner ligament volume. 

The author also reported that women tested in one study had less muscular strength and endurance than the men evaluated, and that “female athletes take significantly longer to generate maximum hamstring torque during isokinetic testing than males.” This might contribute to the muscular imbalance between the front and back of the thigh that Cunningham commented on in his article.

Hormones and Menstrual Cycles

Thanks to research led by exercise scientists like Dr. Stacy Sims, we’re starting to learn more about the impact of hormonal fluctuations during each stage of the menstrual cycle. A study of injury among female soccer players on eight England national teams assessed how this might impact ACL injuries. The authors concluded that “incidence rates (per 1,000-person days) were 47 and 32% greater in the late follicular phase compared with follicular and luteal phases.”

This isn’t to suggest that female athletes should abstain from training or competing when they’re in these phases, as this is often impossible. Whether you’re a weekend warrior or a serious competitor, sporting events and races are held on dates outside of your control. Rather, Dr. Emma Jane Lunan from the University of Glasgow suggests that “monitoring athlete menstrual cycles may be useful to identify points within the cycle that athletes are at increased risk of injuries.”

Strength Training Can Reduce Your Risk of ACL Tears

Another factor for ACL injuries is that many athletes aren’t exposing it and other connective tissues to sufficient load. 

“Runners and other endurance athletes might think that they’re strengthening their ligaments, tendons, and bones enough by just doing their sport, but that’s not the case,” said Tim DiFrancesco, DPT, former LA Lakers strength coach and founder of TD Athlete’s Edge. “We can improve the quality and durability of these tissues through consistent strength training.” 

The fact that all too many athletes don’t do enough in this area motivated DiFrancesco and Jason Fitzgerald, a USATF-certified running coach, to team up and create the Run Strong program. 

“The goal of any strength plan should be to expose the body to loads that prepare them to meet the demands that training and competing will impose,” DiFrancesco said. “We often do all our training front-to-back or up and down, neglecting side-to-side motion. The trouble with this is that when your body is forced to move sideways and you add speed and power into the equation, you can stress the ACL and other connective tissues in ways they’re not prepared for, and injury can occur.” 

There is plenty of empirical evidence to prove DiFrancesco’s points. A review published in the Journal of Orthopedic Research examined the efficacy of various interventions that have the potential to mitigate ACL injury risk. They stated that “neuromuscular training programs that target improvements in strength, power, and coordination appear to reduce the risk of ACL injury… Neuromuscular training potentially reduces ACL injury risk by approximately 50% and enhances athletic performance measures in females.”

Exercises That Reduce ACL Tear Risk

DiFrancesco put together a list of exercises that any endurance athlete can incorporate into their existing strength training platform. The following exercises strengthen the muscles surrounding the ACL, reducing your risk of potential injuries:

1. Wall Stork

2. Hands-Supported Kneeler

3. Tempo DB Goblet Spanish Squat 

4. Offset Lateral RDL

5. Drop Squat

6. Drop Squat to One-Leg Stick

Consider these exercises as an investment in your long-term health. Just a few minutes a couple of times a week can play a big role in preventing injuries, allowing you to continue training and living an active lifestyle.

References

Cunningham, R. (2022, July 27). Why Muscle Imbalances in Female Athletes Lead to ACL Tears. Retrieved from https://theacldoctor.com/why-muscle-imbalances-in-female-athletes-lead-to-acl-tears-vail-denver-frisco-co/

Hewert, T., et al. (2016, November). Mechanisms, prediction, and prevention of ACL injuries: Cut risk with three sharpened and validated tools. Retrieved from https://pubmed.ncbi.nlm.nih.gov/27612195/

Lunen, E. (2021, April 5). Does injury incidence really change across the menstrual cycle? Highlighting a recent key study. Retrieved from https://blogs.bmj.com/bjsm/2021/04/05/does-injury-incidence-really-change-across-the-menstrual-cycle-highlighting-a-recent-key-study/

Martin, D., et al. (2021, March). Injury Incidence Across the Menstrual Cycle in International Footballers. Retrieved from https://pubmed.ncbi.nlm.nih.gov/33733235/

Orthop, J. (2016, March 24). The female ACL: Why is it more prone to injury? Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4805849/

Silvers-Granelli, H. (2021). Why Female Athletes Injure Their ACL’s More Frequently? What can we do to mitigate their risk? Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8329328/

The post Why Female Athletes Are More Prone to ACL Tears appeared first on TrainingPeaks.

Speed training isn’t just about moving fast. It’s a carefully crafted routine that hones in on acceleration, power, and lower body strength, building not only muscle but also enhancing your body’s control and awareness. It’s the secret sauce that maximizes your athletic potential.

So, what’s the roadmap for effective speed training? It’s a multi-faceted journey, encompassing technical prowess while developing power, strength, and neural drive. Let’s delve into these intricacies.

Acing Acceleration Mechanics

Mastering acceleration mechanics is like fine-tuning the engine of a high-performance car—it’s crucial for that initial burst of speed. You’ll want to focus on driving your foot under your body, not in front of you, to minimize ground contact time and enhance forward propulsion.

You’ll also need to stabilize your upper body to optimize power transfer from your arms to the ground, ensuring a straight-line trajectory for maximum power production.

Improving Strength

Relative strength is a known factor in unlocking your speed potential. The goal is to achieve a relative strength benchmark of squatting 2-2.5 times your body weight.

This level of strength enables you to exert the necessary force to maintain an upright sprinting posture, facilitating rapid force generation. Don’t be afraid to train with heavy weights.

Developing Power

Power is the fuel that propels you forward swiftly. In essence, it’s the rate at which energy is converted per unit of time. To amp up your power for speed, you need to generate substantial muscular force in shorter time intervals.

Mastering the Sprint

The ultimate litmus test for speed training? Sprinting at full throttle. After honing the requisite skills, it’s all about translating them into action by pushing your limits and sprinting with all-out intensity.

4 Acceleration Drills

While sprinting at full speed is the most important focus, incorporating targeted drills can fine-tune your mechanics and improve your power output:

1. Switches

Transition fluidly between legs, focusing on driving force into the ground with each switch. Use overhead resistance to make this more challenging.

2. Dead Legs

Explosive knee drives from a static position help you create rapid force application.

3. Wall Drill

Controlled knee drives against a wall will help you progressively ramp up speed and intensity.

4. Bucket Hold

Establish a sturdy, upright stance using core strength. Gradually build by adding external resistance.

3 Explosive Power Drills

Explosive power is the turbocharge for your start. These drills improve your ability to generate force swiftly:

1. Bounding

Amplify horizontal and vertical force production, focusing on maximizing distance and airtime with each bound.

2. Single Leg Hop

Unilateral explosive power development to enhance dynamic balance and stability.

3. Double Leg Hop / Standing Broad Jump

Harness hip power to propel yourself forward explosively, emphasizing stable upper body positioning.

Master Your Starting Position

Perfecting your starting stance allows you to leverage newfound skills for explosive acceleration:

• 2-Point Stance: Load up your front leg for an explosive launch, focusing on driving forward with maximal force.
• 1st Step Explosiveness: Gradually transition to an upright position while maintaining forward momentum, priming yourself for optimal speed.

Prioritize Your Speed Training Drills

Integrate all seven drills plus the start position drills into your workout routine for a comprehensive speed-training regimen. With consistent effort, even short bursts of speed work can yield significant improvements over time.

If you want to improve your speed and acceleration, I recommend speed training at least two times per week. If you don’t have the extra time, try breaking it up into smaller chunks. Do 10 minutes of sprint drills at the end or beginning of a workout. Those minutes add up and can lead to big changes.

Regardless of your fitness aspirations, speed work is a game-changer. Whether you’re dominating the field or chasing after your kids, mastering these drills will transform you into a force to be reckoned with!

The post Run Faster, Jump Higher: Top Speed Training Drills for All Athletes appeared first on TrainingPeaks.

It’s not just nutrition and dehydration that an athlete has to worry about during Ramadan. Finding time to train, managing your recovery, and taking care of your mental state are also important factors to consider. But while challenging, it’s not impossible to make improvements in fitness during Ramadan. Here are three strategies and a few helpful tips to help you train through Ramadan.

Timing Your Workouts During Ramadan

Navigating training sessions during Ramadan requires strategic planning. The most common options are to either train after Iftar, before Iftar, or just before Suhoor. Each option presents its own advantages and disadvantages, with none being inherently better than the others.

Strategy 1: Train After Iftar

Advantages: Training after Iftar allows you to train and refuel as you normally would. You might even be able to break your fast with a small pre-workout fuel and follow your session with a full meal.

Disadvantages: You’ll likely have to train in the dark, and facilities might be closed this late in the day. If you train with a group, coordinating with your coach or training partners might be difficult. 

Strategy 2: Training Just Before Iftar

Advantages: This strategy allows you to refuel and rehydrate immediately post-workout. (This is also when I prefer to train during Ramadan.)

Disadvantages: Training while in a fasted state, after an entire day of not eating or drinking, is challenging. Your workouts will also have to take place late in the day with this option.  

Strategy 3: Train Just Before Suhoor

Advantages: Like Strategy 1, you’re able to fuel as much as you need during and after your workout.  

Disadvantages: This option requires waking up at least an hour before Suhoor, which can be mentally taxing, and requires good planning to execute successfully. You might find it difficult to get enough sleep with this training strategy, but I know plenty of people who prefer this timing.

Fueling & Hydration Tips

It’s a common misconception that you will be in a caloric deficit during Ramadan since you aren’t eating during the day. In reality, though, most people don’t actually change how much they eat during Ramadan, only when they eat it. Although you’re skipping lunch, it’s easy to make up for it by overeating during Suhoor and Iftar (as many of us do).

But remember: As an athlete, your needs are different from the general population. Your body’s nutritional requirements don’t change during Ramadan, only the timing of when you feed it. Because of this, you need to pay close attention to your macros at mealtimes. 

Balancing your carb, protein, and fat intake across both meals is key to sustaining energy levels and proper recovery during Ramadan. This takes discipline, as you’ll likely be tempted to eat as much as possible when you can, especially during Iftar. My advice is to plan your macronutrient portions before you eat. 

It’s normal to lose a small amount of weight during Ramadan, especially in the beginning. The goal is to end the month at a similar weight to where I was pre-Ramadan. Weighing yourself at the start and end of Ramadan can help you determine if you’ve fueled sufficiently. 

Getting Enough Fluids

Hydration is more of a challenge, especially if you decide to train in a fasted state. Although you’ll be tempted to chug as much water as possible during Suhoor or Iftar, I advise you to rehydrate slowly with food. If you drink too much too quickly, your stomach will feel full and you likely won’t eat enough. Gradual rehydration, coupled with food intake, optimizes post-fasting recovery.

Hydrating during Suhoor is equally important, but again, don’t overdo it.

Training Intensity During Ramadan

When it comes to training intensity, prioritize maintenance over progression. Train at your current fitness level, and be aware of your intensity/volume. 

The early days of each Ramadan are usually the most difficult when it comes to training, as we tend to feel low energy or fatigued as our bodies adjust to the new fueling and sleep schedules. I recommend keeping your first few workouts of Ramadan as low/moderate in both intensity and volume and seeing how your body reacts.

This isn’t to say that every day should be an easy or light training day. You still need high-intensity efforts to keep your central nervous system sharp and muscles firing.. The difference here is that the density of your high-intensity training sessions doesn’t need to be as high for the month.

Take Care of Your Mental Health

It’s very possible to make progress during Ramadan, but it requires planning and discipline. But don’t forget to take care of your mental health, too! 

It’s incredibly normal to feel tired and unmotivated during this month, especially at the start. If you aren’t able to train at the level you normally do, don’t stress! Practice self-compassion and know that you aren’t alone. I would only get concerned if you just stop training altogether because it is “too difficult.” 

The fact that you are training at all during Ramadan is a feat in itself. If you plan properly, make adjustments as needed, and try to train at least close to pre-Ramadan intensity, then you will be fine. Your fitness will come back – I promise!

References:

Chennaoui M., et al. (2009, August). Effects of Ramadan fasting on physical performance and metabolic, hormonal, and inflammatory parameters in middle-distance runners. Retrieved from https://pubmed.ncbi.nlm.nih.gov/19767792/ 

Maughan, R., et al. (2012). Achieving optimum sports performance during Ramadan: some practical recommendations. Retrieved from https://pubmed.ncbi.nlm.nih.gov/22769241/

Shepherd, R. (2012, June 7). The Impact of Ramadan Observance upon Athletic Performance. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3397348/

The post Training During Ramadan: Timing, Fueling & Hydration Tips appeared first on TrainingPeaks.

Everyone has limiters, but those of us who are willing to acknowledge and address them usually see the most success. As humans, we tend to devote more time to areas where we excel and avoid areas that need the most work, making it even more important to deliberately set aside time to focus on our limiters. 

This is the perfect time of year to focus on your limiters for each leg of the race, but be advised: Check your ego at the door!

Swimming Focus Areas: Form and Anaerobic Power 

Form & Technique 

Take time to identify and correct inefficiencies within your stroke. Video analysis (above water and underwater) or working with a qualified coach/instructor in person is often very helpful with this. Because interval times are not crucial for every workout right now, take a step back and break down your stroke to see if any glaring issues come to the surface. 

Anaerobic Power / Short Intervals 

Since the focus isn’t on building volume or longer tempo sets yet, it’s a great time to incorporate short bouts of high intensity with moderate rest (25-50 yd sprint intervals with adequate recovery) to improve your anaerobic power. Anaerobic means  “without oxygen,” so we use different energy systems within the body aside from the aerobic “with oxygen” system. Take the time to build this energy system now – you’ll be thankful you did come summer.

Cycling Focus Areas: Handling, Imbalances and Anaerobic Power 

Bike Handling & Balance 

If you have trouble accessing your water bottle while riding, it’s a good idea to start working on it now. While on the trainer, try riding with only one arm for short periods (10-20 seconds) at a time. Switch arms and notice any differences on either side. If you aren’t able to do this on the indoor trainer, it’s highly unlikely you’ll be able to replicate it outside on the road. 

Alternatively, if you find this easy, try riding without holding the handlebars at all. This is a great way to engage your core on the bike and improve your balance on the bike. Take note of any strengths/weaknesses on one side or the other.

Muscle Imbalances 

It’s extremely uncommon to be exactly even on both sides of your body. Usually, one leg is slightly stronger than the other, or perhaps your quadriceps dominate your hamstrings. 

What muscle groups are most fatigued when you finish a hard bike workout? If your answer is your quads, then you may be pushing too much and not pulling enough. If your answer is your hamstrings, the opposite would be true. 

Are you using your glutes enough? Maintaining consistent power into the pedals throughout the entire pedal stroke is key for efficient cycling. This requires using ALL leg muscles at the appropriate time. If you have trouble maintaining even power and cadence, identify where you feel imbalances. 

If you really want to go the extra mile (pun intended), give this at-home movement test a try to help you identify muscle imbalances: Identifying Movement Imbalances At Home

Anaerobic Power / Short Intervals

Similar to swimming, the focus during this time of year is not usually on building volume or long work sets. Athletes who’ve been working with me for a while know firsthand we incorporate high-intensity intervals on a regular basis (Z5-Z6 efforts). These sessions are typically about 45-60 minutes long and provide a great bang for your buck. You can really boost your neuromuscular capabilities while also tapping into different energy systems within the body.

Bike Fit

If your last bike fitting was more than two years ago, it’s probably wise to schedule one soon. This isn’t something you want to do during the racing season or even leading up to it. You usually need some time to get acclimated to any adjustments made during your bike fitting, which means winter is generally the most appropriate time for this to be done. 

Running Focus Areas: Form & Breathing 

Form & Technique 

If your running form could use some work, this is a great time to identify potential problem areas and work on modifications. A gait analysis is a great way to identify inefficiencies in your running form. 

On the other hand, if you have good running mechanics, focus on efficiency and strength instead. Improving cadence, hill running, and working on some drills after your runs will pay dividends come race season.

Breathing 

Are you a chest breather? If you’re not sure, then you probably are. Diaphragmatic breathing (basically, into the belly) is more efficient and controls heart rate better than traditional chest breathing. If you’ve never tried this breathing method before or have struggled to utilize it, this is a great time to practice. It’s best to try it on easy/recovery runs before attempting it during harder sessions. You can even work on it during easier cycling sessions first and then transition over to running when you feel more comfortable.  

Strength & Mobility Focus Areas 

Strength Training 

If you typically don’t include strength training in your program, start now. Try to complete two strength sessions per week. This can be total-body for both days or split up as upper body and lower body days. 

You don’t need to dedicate a lot of time to reap the benefits of strength training. A lot can be accomplished in only 30-45 minutes. If you have been strength training two times per week regularly, you may want to add an extra session during the winter months. If it doesn’t fit into your schedule, consider varying your routine instead. Different exercises, muscle group splits, sets/reps scheme, repetition speed, and varying weight/resistance can be very effective ways to improve your overall strength program.

For a few tips on how to get started, check out this article: Strength Training for Performance

Mobility & Flexibility

Perhaps the most neglected area of training, mobility and flexibility is paramount throughout the year (not just winter). Flexibility is the ability of a muscle or group of muscles to lengthen passively through a range of motion, and mobility is the ability of a joint to move actively through a range of motion. If you aren’t dedicating time to routinely work on this, then you need to start right now. 

For example, if your running warm-up is simply running slow at the beginning of the run, then you aren’t properly preparing your body for the session. While it’s not always crucial for short, easy recovery sessions, it can make a huge difference for your key workouts. Active and/or dynamic stretching is best used BEFORE training, whereas static stretching is appropriate AFTER. 

Dedicate the time now to explore ways in which your body feels the most recovered, whether it’s foam rolling, myofascial release, or massage. You might even consider giving one (or all) of the techniques mentioned here: 5 Methods for Faster Muscle Recovery

Whether it’s in the swim, bike, run, or general strength, there are several key areas you should focus on now. Devote the most time to your most significant limiter and work down from there. 

The winter and early spring months are the best time to turn your weaknesses into strengths. It won’t happen overnight, but with time and dedication, you’ll definitely notice a difference on race day.

The post Winter/Spring Triathlon Training: Key Areas of Focus appeared first on TrainingPeaks.

1. La importancia de ir cómodo sobre la bici.  

La comodidad es rendimiento, es así de sencillo. Un ciclista que va incómodo sobre su bici nunca va a conseguir optimizar su rendimiento. Cuando vamos incómodos sobre la bici, tarde o temprano, esa incomodidad se va a convertir en algún dolor. Si ese dolor se prolonga en el tiempo, puede convertirse en una lesión o en una sobrecarga que va a limitar el entrenamiento así como el rendimiento. Aparte del componente físico y funcional, ir incómodo también supone un lastre psicológico importante, ya que nuestra atención va a estar centrada en la molestia en vez de la tarea que estamos desarrollando. Veamos algunos ejemplos: si mi cabeza está pensando en que me duele el cuello, me voy a concentrar peor en mantener el ritmo, buscar la mejor trazada o elegir el mejor desarrollo. Para conseguir una posición cómoda y eficiente sobre la bici la mejor inversión es buscar un biomecánico de ciclismo con experiencia y buenas referencias para ayudarnos a ajustar la bici en función de nuestras características. Pequeños cambios en la configuración de nuestra bici pueden significar grandes diferencias con el paso de las horas y las miles de pedaladas. Conseguir una buena posición sobre la bici no es simplemente poner bien la altura del sillín, hay muchos más ajustes que deben ser optimizados.

2. Gestión del ritmo.  

En un deporte de resistencia como es el ciclismo, en cualquiera de sus modalidades, la gestión de la intensidad de pedaleo es un factor muy determinante a la hora de optimizar el rendimiento, más que nada porque la energía es finita y la fatiga es acumulativa. Por poner un símil automovilístico, nuestro depósito de gasolina (glucógeno muscular) es igual que el de un coche: según vamos pedaleando se va vaciando. Y cuanto más intenso pedaleemos, más rápido se va a agotar. ¿Verdad que no es lo mismo el consumo de un coche a 90 que a 150km/h? Pues en ciclismo pasa exactamente igual: cuanto más fuerte vayas, antes vas a consumir tu gasolina. Y lo que nunca queremos es quedarnos sin gasolina antes de llegar a la línea de meta. Es fácil de entender pero difícil de ejecutar. Los famosos calambres, normalmente son indicadores de que nuestra gestión del ritmo no ha sido la mejor y hemos llegado al final del depósito. En muchas ocasiones, el denominado “efecto dorsal” nos juega una mala pasada a la hora de gestionar nuestro ritmo, ya que nuestra motivación en el fragor de la batalla nos hace pedalear por encima de nuestras posibilidades. Aprender a elegir bien el ritmo es principalmente una cuestión de experiencia. Además de aprender a conocer nuestros límites, podemos usar la frecuencia cardiaca y/o el potenciómetro para ayudarnos a no pasar ciertos límites.

3. Análisis del recorrido.

En cualquier prueba que hagamos (MTB, carretera, triatlón) conocer las características del recorrido nos va ayudar a establecer una mejor estrategia para optimizar nuestro rendimiento. Por un lado tenemos el aspecto técnico, sobre todo en pruebas de MTB. Lo ideal sería tener la posibilidad de hacer el recorrido alguna vez para conocer las zonas más técnicas y así superarlas mejor el día de la competición. Incluso también en carretera. Así pues, cuando sea posible, es muy recomendable desplazarse al lugar de la prueba uno o dos días antes para tratar de reconocer el terreno. Una e-bike puede dar mucho juego en este sentido, ya que nos permite acceder a estos puntos clave del recorrido con menor esfuerzo, sobre todo en MTB. Además del componente técnico en las bajadas, es muy importante conocer como es la orografía de la prueba, es decir, cuántas subidas debemos superar así como las características de las mismas. La duración de cada subida va a determinar la intensidad óptima para superarla, y saber esto de antemano nos va a ser de mucha utilidad. No afrontamos igual una subida de 5 minutos que una subida de una hora. Un factor también a tener en cuenta es conocer el terreno que viene después de cada subida, ya que puede ser determinante a la hora de meterse, o no, en algún grupo. Por ejemplo: si después de una subida viene un terreno de bajada con poca pendiente y con poca dificultad técnica, quizá no tenga sentido escaparse del grupo en la subida, ya que es más que probable que en cuanto hagan unos cuantos relevos en la bajada nos cojan. Por el contrario, imaginemos que después de coronar hay una bajada técnica y después está la meta. En este caso, sí sería interesante atacar en la subida…Al final, es conocer el terreno para hacer una buena estrategia. La elección de los desarrollos también debe ir acorde a la orografía.

4. Comer, beber y guardar energía

En el argot ciclista, esto siempre se ha denominado “CBR”: comer, beber y a rueda. ¿A qué nos referimos con el concepto de ir a rueda? Nos referimos a tratar de ahorrar el máximo de energía a base de aprovechar el rebufo de otros ciclistas. Por si no lo sabes, la resistencia aerodinámica es la principal fuerza que debemos vencer cuando circulamos en llano. La fuerza de la gravedad (el peso) es la principal resistencia cuando vamos cuesta arriba. Sabemos que circular en llano detrás de otro ciclista supone un ahorro de energía en torno al 20-25%. Y puede llegar hasta el 50% si vamos dentro de un pelotón. Es importante aprovecharnos de esta circunstancia para ahorrar el máximo de energía para los momentos más importantes. Con esto no estamos incitando a ser el típico ciclista chuparruedas que se aprovecha de los demás. Siempre que en grupo haya colaboración tenemos la obligación de aportar nuestro granito de arena y tirar del grupo de forma equitativa. Pero es una estrategia más que debemos usar a nuestro favor siempre que podamos. Si hay ciclistas más fuertes o motivados para tirar del grupo dejémosles que trabajen para nosotros.

En cuanto a comer y beber, es otro de los grandes fallos que suelen cometer los ciclistas principiantes. Está más que demostrado que ir comiendo (sólido o líquido) de forma regular mientras pedaleamos es una de las mejores maneras de retrasar la fatiga y rendir mejor. A la hora de competir, debemos tener una estrategia de nutrición e hidratación definida de antemano teniendo en cuenta la duración y la orografía del terreno para ir gestionando cuando, que y cuanto voy a comer. Esto también debe practicarse durante los entrenamientos.

5. Optimizar la aerodinámica

A excepción de los triatletas de cierto nivel, la aerodinámica es la gran olvidada para muchos ciclistas y triatletas. Menos para el mountain bike, donde las velocidades medias son muy bajas, en el resto de especialidades apenas se tiene en cuenta la importancia de cuidar la aerodinámica. Optimizar algunos detalles nos va a dar una ventaja extra que siempre puede ser bienvenida. Una creencia es que la aerodinámica solo es importante a partir de 40km/h, lo cual es falso. A partir de 25km/h la aerodinámica empieza a contar. La mayor ventaja aerodinámica que podemos obtener es gratis, ya que consiste en aprender a rodar en una posición más baja sobre la bici. Es muy frecuente ver ciclistas que van en llano pedaleando con mucha fuerza con los brazos estirados y la cabeza alta sin ser conscientes de que tanta potencia no se está traduciendo en más velocidad puesto que la forma de su cuerpo está ofreciendo una resistencia extra al avance. En estos casos, hay una gran diferencia si poco a poco nos entrenamos para aprender a rodar con las manos en la parte delantera de las manetas, los codos más flexionados, la cabeza un poco más baja y los codos hacia dentro. Es fácil ahorrar entre 20 y 30w cuidando nuestra posición sobre la bici. Aparte, si sumamos ropa bien ceñida y un casco aerodinámico tendremos velocidad gratis. Incluso, hasta unos calcetines aerodinámicos, pueden suponer una pequeña ayuda extra que siempre puede ser bienvenida.

Click here to read this article in English.

The post Las 5 Cosas Más Importantes Para Rendir Sobre la Bici appeared first on TrainingPeaks.

Understanding Carbohydrate Transporters: SGLT1 and GLUT5

Our bodies have specific transporters for absorbing different types of sugars. One main way glucose is absorbed is through the SGLT1 transporter, while fructose utilizes the GLUT5 transporter. When you consume only glucose, the SGLT1 transporters can become saturated, limiting glucose absorption to about 60 grams per hour.

WorldTour cyclists who engage in high-intensity cycling often consume between 100 and 120 grams of carbohydrates per hour. This high intake is due to the intense demands of professional cycling, where maintaining high glucose levels for muscular and cognitive function is crucial. The ability to absorb and utilize such high amounts of carbohydrates is often a result of specialized training and adaptation, allowing their bodies to efficiently process these carbohydrates during high-intensity efforts.

For broader endurance activities, an intake of 60-90 grams per hour should be sufficient for energy demands. The specific intensity that correlates with this range varies based on the sport and the athlete’s conditioning. Generally, this recommendation applies to moderate to high-intensity endurance activities. These activities are typically characterized by sustained effort that is not maximal but still requires a significant and continuous energy output.

Carbohydrate Needs Based on Event Duration

For events lasting 4-5 hours, a higher carbohydrate intake is often necessary to maintain optimal performance. This is because glycogen stores (the body’s stored form of carbohydrates) are limited and can be depleted during such durations of exercise. Athletes might aim for the higher end of the 60-120 grams per hour range, depending on their tolerance and the event’s intensity.

In ultra-endurance events, carbohydrate needs are complex and vary significantly. While high carbohydrate intake is still crucial, the intensity is often lower compared to shorter events, which can affect the rate of carbohydrate utilization. Additionally, gastrointestinal comfort and the ability to consume and digest food become more significant factors over longer durations. Athletes might consume lower rates of carbohydrates per hour compared to shorter events but focus more on continuous and consistent intake to prevent energy dips and maintain endurance.

3 Key Benefits of Mixing Glucose and Fructose

By including fructose, which uses a separate transporter than glucose, you can increase your total carbohydrate absorption, thus enhancing available energy. This mixed intake leads to greater total carbohydrate oxidation than consuming glucose alone. While your glucose transporters may be saturated, fructose can still be absorbed, allowing for additional carbohydrate uptake.

Mixing fructose and glucose offers three key benefits for endurance athletes:

1. Ensures a steady energy supply

Maintaining a high carbohydrate oxidation rate during prolonged exercise is crucial for sustaining high-intensity performance. The combined absorption of glucose and fructose ensures a steady energy supply.

2. Avoids possible GI Issues

Consuming high amounts of glucose alone can lead to gastrointestinal issues. However, using both glucose and fructose minimizes this risk, as fructose absorption doesn’t compete with glucose, thereby reducing gastrointestinal stress. 

3. Conserves Energy

The mix allows the body to maintain energy levels over longer periods, which is essential in endurance sports.

Supplementing Fructose and Glucose: Tips for Athletes

While about 60 grams of glucose can be absorbed per hour, adding fructose further enhances carbohydrate absorption. Ratios of 0.8:1 (fructose to glucose) are considered more beneficial for absorption. Such mixtures allow for higher carbohydrate intake with a lower onset of gastrointestinal discomfort, which is critical in both high-intensity and long-duration activities.

Maximize your carbohydrate absorption during those long runs, rides, and/or swims by properly supplementing fructose and glucose: 

1. Start with a 0.8:1 fructose-to-glucose ratio and adjust based on your personal tolerance and performance needs.
2. Gradually increase your carbohydrate intake during training to adapt your digestive system.
3. Always pair your carbohydrate intake with adequate hydration and sodium to facilitate absorption and reduce gastrointestinal discomfort.
4. Practice your fueling strategy during training sessions to mimic race conditions.

If you’re struggling to find the perfect fructose/glucose concoction, consider giving RAW Nutrition’s endurance product, FUEL, a try. This new formula combines the perfect ratio of 0.8:1 (fructose to glucose) with 24g carbohydrates and 300 mg sodium per serving size, providing you with the optimal balance of sodium and carbohydrates.

Understanding how your body absorbs and utilizes carbohydrates can significantly impact your performance. Strategically combining glucose and fructose will enhance your energy levels, maintain high-intensity performance for longer durations, and minimize the risk of gastrointestinal distress. (Goodbye belly aches, hello new personal best!)

References

Beelen, M., et al. (2015). Performance enhancement by carbohydrate intake during sport: effects of carbohydrates during and after high-intensity exercise. Retrieved from https://pubmed.ncbi.nlm.nih.gov/25970669/

Jeukendrup, A. (2014, May). A step towards personalized sports nutrition: Carbohydrate intake during exercise. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4008807/

Rowlands, D., et al. (2015, November). Fructose-Glucose Composite Carbohydrates and Endurance Performance: Critical Review and Future Perspectives. Retrieved from https://pubmed.ncbi.nlm.nih.gov/26373645/

Urdampilleta, A. et al. (2020, July). Effects of 120 vs. 60 and 90 g/h Carbohydrate Intake during a Trail Marathon on Neuromuscular Function and High-Intensity Run Capacity Recovery. Retrieved from https://pubmed.ncbi.nlm.nih.gov/32679728/

Viribay, A. et al. (2020, May 11). Effects of 120 g/h of carbohydrates intake during a mountain marathon on exercise-induced muscle damage in elite runners. Retrieved from https://pubmed.ncbi.nlm.nih.gov/32403259/

The post Fueling Strategy for Endurance Sports: Combining Glucose and Fructose appeared first on TrainingPeaks.