Mixed Fuel Strategy: 60-90g Carbs Per Hour Fueling Strategies for Long Rides: Solid Food vs Gels is the foundation of this ride-ready system. You’ll learn how to choose the right fuel at the right time, pair it with smart training, and track results without guesswork. Quick answer: For rides over two hours, aim for 60…
Train Your Mind Through Progressive Discomfort Exposure Mental toughness for endurance is a trainable skill that turns hard miles into manageable moments. You will learn specific drills, progressions, and tracking to develop composure when it counts. Direct answer: You build it by dosing discomfort, practicing calm breathing, and reflecting after sessions while gradually increasing challenge….
Control Your Tempo to Maximize Muscle Growth Tempo and time under tension are the levers that drive muscle growth when you program them with intent. For most lifters, 2–4s eccentrics, 1s concentrics, and brief pauses within 8–15 reps optimize tension and joint comfort. In the next minutes, you’ll learn a complete system to plan tempos,…
Form, Load Progression, and Recovery Prevent Most Injuries How to Avoid Running Injuries starts with better form, sensible load, and intentional recovery. In a few minutes, you’ll get a simple, proven framework. Direct answer: To avoid most running injuries, align posture, raise weekly volume gradually (about 5–10%), and prioritize recovery with sleep, strength, and smart…
Watch HRV, Heart Rate, Sleep, and Load How to Track Recovery with Wearables is simpler than it looks: focus on a few reliable numbers and act on them. Direct answer: Watch HRV trend, resting heart rate, sleep efficiency, and training load to gauge recovery. In this guide, I’ll show you how I coach beginners to…
Hook & Quick Overview To select supplements safely, build them into a complete training plan—cardio, strength, and mobility—so quality, dosing, and timing truly matter. Direct answer: Choose third‑party tested products, begin with the lowest effective dose, time around training or sleep, and track effects weekly. In this guide, you’ll learn how to organize your workouts,…
Three full-body sessions weekly for consistent muscle gain A 12-week hypertrophy block for beginners can turn scattered workouts into consistent muscle gain, confidence, and better daily energy. Do three full-body sessions weekly, 6–12 reps, stop 1–3 reps before failure, and add small weight or reps each week. Across the next pages, you’ll get the exact…
Peak Smart: Phased Nutrition Without the Guesswork A pre-contest nutrition timeline helps athletes peak without guesswork. Here you’ll learn how to phase calories, macros, water, and training to arrive sharp and ready. Direct answer: Start 12–20 weeks out, set a modest fat-loss pace, periodize carbs around training, track weekly, and only fine-tune water/sodium in the…
Start Smart: Essential Equipment and Training Framework Home gym setup can be affordable, effective, and complete when you follow a simple system. This guide shows equipment picks and a full training plan. Direct answer: Start with a mat, adjustable dumbbells, and a timer; add bands, a bench, and a pull-up option as budget grows. You…
Master mobility flows and readiness checks daily Injury Prevention for Heavy Lifters starts with consistent mobility, objective load management, and quick joint checks. The fastest way to prevent lifting injuries is consistent mobility, load caps, and two-minute readiness checks. In this guide you will learn a daily mobility flow, simple pre-lift screens, on-the-bar rules that…