Nutrition
Common Nutrition Mistakes at Tour of the Gila
Coach Kristen Arnold, with her extensive background as a Registered Dietician and Director Sportif, brings a multifaceted approach to optimizing the performance of cyclists, evident in her insights on common nutrition mistakes at events like Tour of the Gila.
Read MoreCan Rider Support at Gravel Races be Pro, Grassroots & Safe?
Coaches Zack and Adam discuss an intricate dance at gravel races: Pro support (or even rider support) regarding mechanics and feeding while staying compliant to the varying rules of individual events while balancing rider safety and the ominous spectre of an influx untrained and unaware drivers on course.
Read MoreThe Truth About High Carb Nutrition Intake for Cycling Performance that you Wish you knew Sooner
Coaches Adam and Taylor discuss the sinister decay that lies beneath the shiny veneer of the high-carb 100g of sugar per hour with Dr. Sol Cantwell, DDS.
Read MoreCoach Kristen Arnold Featured on Fast Talk Labs
National Team Coach and Nutritionist Kristen Arnold helps us explore maximizing your nutrition as an athlete, gives advice for how junior women can reach the next level, and shares her experience managing national projects.
Read MoreGravel Aid Station Strategy for Racing: Interwoven Variables
Improving your gravel aid station strategy is key to furthering your success
Read MoreDehydration Drives DNFs at Gravel Races
The primary reason that athletes did not finish (DNF) gravel races was due to dehydration and complications that arise from it.
Read MoreDr. Echo Dahl Rowe’s Leadville Trail 100 PR, 8 Years Later
Of all the athletes I’ve ever worked with, Echo’s drive to succeed in whatever she chooses is among the very best. This need to succeed is directly reflected in her work ethic and can be seen in everything she does.
Read MoreUnbound Gravel: Kelly Bastman Tells Her Kansas Experience Story
This was my first Unbound Gravel so I had no idea what to expect. This is a story of my adventure in the Flint Hills of Kansas.
Read MoreZack Allison’s BWR North Carolina Race Recap
BWR North Carolina, for me, for my race day, actually started when we left Kansas after Unbound. It was a pretty crazy set of travel days with Whitney getting Giardia and massive lightning storms each night we stopped with the camper, causing a lack of recovery/body work going into North Carolina. Thank goodness for…
Read MoreTackling the Hell of the East (Coast)
Just six short weeks after the first Belgian Waffle Ride in San Diego, the second stop of the Quadrupel Crown of Gravel took place. This time the traveling gravel circus took roots in the East Coast, somewhere about 30 miles south of Asheville, North Carolina along the border of South Carolina. BWR North Carolina was…
Read MorePreparing for the Hell of the North (Carolina)
It’s been about one month since Belgian Waffle Ride (BWR) California and now North Carolina is right around the corner. I thought I would have a solid window to prepare for what’s to come at the next BWR but honestly, I’ve been on a crit racing calendar, so the preparation is, well, being handled differently.…
Read MoreHow to Avoid DNFing the BWR
Many begin an epic adventure like the one you’ve just embarked upon expecting moderate discomfort and glory to await us, but only the most prepared will triumph over the Belgian Waffle Ride. Although the numbers are not public, we know a high percentage of riders never cross the finish line and get their own ride…
Read MoreFlavors Make You Fast
It’s no secret that food is fuel. Kristen Arnold has written many pieces giving excellent nutrition advice on how to fuel exercise and an active lifestyle. If you want to nail your workout, recover like a Pro, and keep making improvements, it’s imperative that you take in enough nutrition. But did you know that flavors…
Read MoreBelgian Waffle Ride Cedar City: Course Musings
Photo: Jake Orness The folks at Monuments of Cycling wanted a weekend of proper reconnaissance and feedback on the finalized Belgian Waffle Ride Cedar City course. A few of us made the trek with the mindset of learning what this course was all about and how it felt at speed. What follows is my initial…
Read MoreJune Challenge: DIY Ride Food
Kristen Arnold MS, RDN, CSSD shares her favorite easy ride food recipe: sweet potato bites! This month, we challenge you to make your own ride food at some point- whether it’s Kristen’s recipe or something else. Kristen’s special tip for sweet potato bites: freeze leftover bites. You can put them directly in your pocket and…
Read MoreBasic Nutrition for Endurance Athletes, Part 2: Micronutrients, What are They and Why Athletes Need Them
Micronutrients, What are They and Why Athletes Need Them Build a Strong Fueling Foundation for Victory, Blog Series Part 2 Piggy backing off last month’s post where we discussed macronutrients, this month we will discuss micronutrients. In order to optimize performance through nutrition we need to start with the basics and build a solid foundation.…
Read MoreBasic Nutrition for Endurance Athletes, Part 1
Build a Strong Fueling Foundation for Victory, Blog Series Part 1 Over the next few months we will discuss the basics of nutritional needs for endurance athletes. In order to optimize performance through nutrition we need to start with the basics and build a solid foundation. Similar to how base training builds a foundation in…
Read MoreI See Food in your Power File: Fueling Adequately for Training
A few weeks ago I hosted a webinar for USA Cycling on the Nutrition Care Process. I discussed how Registered Dietitians conduct nutrition assessments and how coaches can apply these concepts to identify nutrition-related issues in their athletes. The webinar inspired this article where I present a few cases where athletes were unable to complete…
Read MoreAre starches the new sugar? Types of carbohydrates for cycling and how they improve performance.
Many athletes ask themselves how much sugar they should have, when, and from what sources. Studies show eating or drinking carbohydrates before and during workouts improves performance in endurance exercise1. For decades sugars have been king of performance enhancement during exercise in endurance sports. Hundreds of companies make products with sucrose, glucose, maltose, dextrose and…
Read MoreRace Week Tips from Coach Matthew Hill
The week before a big – especially a big long race – start adding a little bit of extra salt to everything. Drink a little bit more water with everything. Cut out the caffeine heading into a race, and you will get a bigger bump from it on race day. Well proven, and helps with……
Read MoreNutrition for the Canyon Belgian Waffle Ride
This years’ Canyon Belgium Waffle Ride is shaping up to be another great event. With a growing field of over 500 Riders in the Waffle Ride, and nearly the same amount in the Wafer Ride, the competition will be fierce. The sheer act of completing this event will be a feat, but how you finish…
Read More5 Best Beers for Cycling Recovery
Beer. Its delicious. From a health perspective, a moderate amount of alcoholic beverages does correlate to happier lives and living longer. We aren’t writing this to prop up good or bad studies as proving the correlations we like. We want to talk beer and cycling. Here is what we know. When you workout you become…
Read MoreAnti-inflammatory Nutrition for Endurance Exercise and Overall Health
Many of us, athletes included, have developed some negative habits when it comes to our diet. Specifically in preparation for our workouts, whether that means breakfast or a pre-workout meal mid-day. We’ve been led to believe we need to dominate our caloric intake with carbohydrates to have maximal energy. While many aim to maximize the…
Read MoreGas Station Nutrition for Cycling
We’ve all been there before…out on a long bike ride, low on water, out of food, but you’ve still got at least an hour left to ride and on the verge of bonking. A couple miles ahead there’s a gas station that has some options, and just about anything solid sounds good. Whereas many people are…
Read MoreCoach Grant Harrison- A Year in Reflection
In 2016 I returned to my roots both geographically and in discipline by returning to mountain biking and the state to which I consider to my true home, Minnesota. Although I competed much less in 2016 than previous years, I realize the value in paying attention to aspects of my life that mattered the most…
Read MoreUpcoming Event: FUELTALK at Interbike
Source Endurance Coach Adam Mills will be a part of FUELTALK’s seminar located in downtown Las Vegas during the week of Interbike. The night will be full of knowledge-sharing from sports nutritionists, coaches, pro-athletes, and endurance sport entrepreneurs and will cover how to optimize your performance with mind, body, and tech. The goal of FUELTALK…
Read MoreWhy I chose Source Endurance for my Nutrition Consultation, By Shadd Smith
I recently contacted Grant Harrison, one of the Source Endurance Senior Consultants, for a nutrition consultation. I wanted to know more about my daily nutrition intake as it related to my racing and training throughout the year. My primary goal was to get down to my optimal race weight for this year’s road season and upcoming cyclocross season.…
Read More5 Nutrition Myths for Long Gravel Grinders
As we quickly approach the weekend of Unbound Gravel, along with many other long distance gravel events, it’s important to think about nutrition in addition to the riding component of your preparation to avoid the undesirable “bonk” and miserable crawl home. Cycling traditions include big pasta dinners the night before and eating when you are…
Read MoreWhat Science Says about Nutrition for Long Distance Gravel Events
As we rapidly approach the big weekend of the Unbound Gravel, amidst an array of other long distance gravel events, there are a few important components to putting together a successful ride. Arguably the two most important factors that a person has the ability to change and control is the training component and then a…
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