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The Endurance Blog

Metabolism and Endurance Performance (Part 1)

Nutrition Articles

I posted this blog last year and with so much chat about low carbohydrate and high fat diets, I thought I'd update it and post again. The whole purpose of low carbohydrate diets is to encourage your body to use fat as a fuel rather than carbohydrates. The theory is simple, even skinny people have enough fat stored in their bodies to see them through a long endurance challenge. Unfortunately, our carbohydrate stores are much more limited and can run out quickly. To combat this issue, you can either squeeze a constant flow of energy gels into your mouth in...

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Pedal Science Blog: Saddle Position, Are You Going Off The Rails?

Welcome to Pedal Science, the weekly bike fitting blog by Nick Thomas of The Endurance Coach. This week we look at the subject of saddle height and cycling performance.  Along with height and tilt, the third consideration when establishing the correct saddle position is how far forward or backwards it should be. The exact position affects power transfer, comfort and handling characteristics. Whereas many people arrive for a fitting with saddles far too high or low the fore/aft position usually requires less adjustment. For a road bike the primary reference point for saddle position is where the forward knee is...

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Pedal Science Blog: How Does Bike Fit Impact Upon Power Output?

Welcome to Pedal Science, the weekly bike fitting blog by Nick Thomas of The Endurance Coach. This week we look at the subject of BIKE FIT & POWER OUTPUT.  To ride to your potential you need to be able to maintain the highest average power you’re physiologically capable of for the duration of the event. An effective bike fit will provide a position which enables the cyclist to ride as efficiently and consistently as possible and is achieved by improving comfort and pedaling technique: Comfort: The riding position should be as comfortable as possible and the longer the event the...

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Swim Club Blog: Rhythm is everything...

If you ask a triathlete, "what's the most important part of a great front crawl stroke" they'll generally give you a specific coaching point. Their answer may be 'leg balance' or perhaps 'strong catch' or even 'hand entry'. These are all technical aspects of a swimming stroke, but sometimes you need to take a step back, forget the technical aspects and look at the stroke as a whole. When you watch great swimmers, the thing they all have in common is a relaxed rhythm / timing / flow to their stroke. I've said many times that becoming over-technical with your...

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Pedal Science Blog: Setting Your Saddle Height

Welcome to Pedal Science, the weekly bike fitting blog by Nick Thomas of The Endurance Coach. This week we look at the subject of saddle height and cycling performance.  If there’s only one adjustment everyone will make when establishing their own road bike position it’s the saddle height. This is because altering saddle height is instantly noticeable and is very simple to achieve even for the most mechanically challenged person. There are several formulas and guides available based on inside leg measurement but the final position is usually determined by adjusting the height until it feels ‘about right’. The higher...

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