I’m a man. We’ll acknowledge that right away. — So the topic of female cyclists and runners using their menstrual cycle to boost performance is obviously not something I have personal experience with. What I know about women’s menstrual cycles comes (besides living with my wife and teenage daughter) from research, especially Roar by Dr. …

Strength training and yoga are the foundation of your training to become a durable athlete — If you want to improve as a cyclists, ride your bike If you want to improve as a runner, go for a run. But strength training and yoga will make you a more durable endurance athlete over the long run. Build the foundation as a durable endurance athlete To use an overused metaphor, strength training and yoga are…

Research consistently shows that coffee is a performance booster that works. — Coffee, because of its caffeine content, has been shown to be one of the only effective legal performance boosters. If you don’t like coffee, caffeine tablets also work. Exercise often “feels” easier after a cup of coffee or whatever energy drink or pre-workout fuel you happen to use. …

In-season strength maintenance is critical to staying healthy as an everyday endurance athlete. If you run or ride all the time, you’re likely going to get hurt: either from overuse or imbalances. Yet I know you just want to run or ride and not spend time in the gym. During…

In her book Roar, Dr. Stacy Sims says that a female athlete’s hips are the steering wheel that drives her performance. Women generate the majority of their power through their hips, says Sims. But if the core (abs, obliques, glutes, hips, and back) is not strong, a woman’s hips won’t…

If you are an everyday runner hoping to improve your performance for your target event, you need to do some speed work — or intervals. Intervals, or kicking up your intensity for short periods, build speed, endurance, efficiency of movement, as well as bring…

Most research suggests that doing active isometric work to build core strength and stability is far more effective and safer than crunches or sit-ups. For everyday endurance athletes, a strong core is the key to creating forward movement. …