Today's Fitness Pulse
High‑Dose Antioxidants May Undermine Exercise Gains in Older Adults
A new review finds that taking supraphysiologic amounts of vitamin C and E together with collagen blunts exercise‑induced muscle growth, bone density improvements, and neuroprotective adaptations in older adults. Randomized trials reported lean‑mass gains of only 1.4% versus 3.9% in placebo groups when such high‑dose antioxidants were used, while moderate doses supported structural health.
The 3 Biggest Stretching Mistakes A Peloton Instructor Sees All The Time
Peloton instructor Hannah Corbin identifies three frequent stretching errors: pushing too hard, rounding the back, and compromising form. She explains how each mistake reduces muscle engagement, increases injury risk, and undermines mobility gains. Corbin offers simple cues—relaxing tension, maintaining a neutral spine, and preserving alignment—to correct the issues. The article also links to beginner-friendly stretch routines for daily practice.
Why 7 Out of 10 Is the Effort Sweet Spot for Running Workouts
A recent study in Medicine & Science in Sports & Exercise examined how perceived effort influences the physiological benefits of interval running. Seventeen runners completed three 3‑minute interval sessions at effort levels 6, 7, and 8 on a 0‑10 scale,...
Are Effective Reps Legit
The forum thread argues that most lifters benefit more from simple, consistent programming than from complex concepts like effective reps or intricate exercise variations. Contributors cite classic compound movements, reasonable volume, and progressive overload as the core drivers of strength...
UnKillable Kleinhound 2: This Time He's More Unkillable-Er
The author outlines a multi‑day training regimen that blends heavy shoulder work, weighted‑vest rucking, and a Norwegian 4×4 high‑intensity run. The shoulder circuit includes push presses, kneeling LM presses, DB cleans, IYT drills, and side raises, followed by cadence work....
Top Carb Picks for Endurance Running
Some of my go to nutrition for long runs to get my carbs in. #fuelthefinish #fuelthebody
Front Rack Lunges & Snatch Grip RDL: Underrated Man Makers
In a world of never ending variants… 1. Front Rack Reverse Lunges 2. Snatch Grip RDL/Deadlift Getting Slept on, dare I say it “man makers”.
The 4 Best Weighted Vests for Every Fitness Goal
Runner’s World reviewed four weighted vests to match a range of fitness goals, from hardcore rucking to casual walking. The GoRuck 2.0 tops the list with a 60‑lb adjustable capacity and rugged 1000D Cordura construction, while Centr’s 20‑lb sand‑bag model...
ACSM Updates Resistance Training Guidelines After 17 Years
1/ Big update in exercise science: ACSM has revised its resistance training Position Stand for the first time since 2009. That is a 17-year gap, and a lot has changed. 🧵https://t.co/Vk3yQj3Rmp https://t.co/ImSPWsYTZz
Hydration, Fuel, Warm‑up: Key to Preventing Cramps
Athletes cramp for 3 common reasons: 1. Lack of hydration and minerals 2. Inadequate pre-competition fueling 3. Poor conditioning/training preparation and warm-up Low-carbohydrate diets also cause the kidneys to excrete more sodium and water, which can further increase cramping risk. My tips to prevent muscle...
Use It or Lose It: Maintaining Overall Mobility to Support Daily Farm Life
The Fit to Farm column stresses that everyday mobility hinges on the simple principle of “use it or lose it,” with squatting highlighted as a foundational movement for farm workers and anyone aging in place. It explains how squatting underpins...
Lowered Periscope Improves 2026 Bike Position
2026 Bike Position Lowering the periscope is the main thing I wanted to change - in 2025, my head was up in the flow Panel is Roth '25 vs the best in the business Video is from my fit session with @matsteinmetz I...
Cut 10 Minutes, Boost Power, Faster Across All Disciplines
Dad Camp: Stage One Oro Valley Tri Ax did the sprint and I did the Intermediate distance Nice to repeat events to benchmark how we're doing I took 10 minutes out of last year's time and was faster across every discipline. Pulled up my...
Ten Minute Tips #74: FTP Training Mistakes (And Solutions)
In this episode of the Empirical Cycling Podcast, hosts Coley Moore, Erica, and Fabiano dissect common mistakes cyclists make when trying to improve their Functional Threshold Power (FTP) and offer practical solutions. They discuss flawed testing protocols, the danger of...
Adapt Your Workout When It Feels Too Hard
Some workouts don’t go as expected. It could be due stress, travel, poor sleep, increased non-running physical activity etc. If I start a workout like 5x2k at half marathon pace and it’s feeling way harder than usual, I’ll make adjustments....
Walking Alone Won’t Prevent Knee OA—Add Strength Training
All these budding exercise physiologists and strength coaches. 🤦♂️🤦♂️ This is made up slop. Walk all you want. None of your muscles are working hard when you’re walking and your adductors are firing too. Is walking enough? No. You need strength...
Is Your Workout Routine Too Predictable?
Spring fitness writers argue that sticking to identical gym routines quickly leads to physiological adaptation and performance plateaus. Introducing periodized training—structured blocks of 4‑6 weeks each with distinct strength, power or endurance goals—can reignite progress and keep workouts engaging. Experts...
Patience Early, Power Late: Conquer NYC Half
If you are racing the NYC Half tomorrow, remember to stay patient early so that you have strength and turnover in your legs for the final 5K. Those rolling hills towards the end aren’t easy. That final mile has a...
Low‑dose Caffeine Pouches Don’t Boost Strength Performance
Low dose caffeine pouches - a novel performance strategy? ☕️ This new study recruited 19 active adults to complete 3 x physical performance testing sessions after taking either… 1️⃣ 80 mg caffeine pouch (similar to snus) 2️⃣ 80 mg caffeine gum 3️⃣ Placebo gum 💊...
Frugal Fitness
Physical therapist Ed Marsh outlines why most people skip exercise—citing lack of time, knowledge, support, money, and motivation—and offers a frugal, low‑cost fitness plan. He emphasizes micro‑workouts, simple home exercises, and leveraging social networks to overcome barriers. The article includes...
Run Two‑Thirds at Goal Pace to Avoid Late‑Race Fade
I’ve seen a lot of benefit with this approach. Those who can do ~2/3 of race distance roughly at race pace with minimal decoupling generally don’t fade in the last 25% of their race. This method also keep athletes a...
Exercise Volume Overestimated; Intensity and Consistency Matter
We massively overestimate how much exercise is needed. Study after study show the benefits for cardio fitness, longevity, and strength come from: 1. Intensity (at very low volume). 2. Consistency. Volume basically doesn't matter beyond a low amount, except for getting...
No Metric Predicts Climbing Speed Better Than Watts Per Kilogram. Here's How Yours Stacks Up.
The power‑to‑weight ratio (watts per kilogram) is the premier metric for estimating a cyclist’s climbing speed, translating raw power into how quickly each kilogram of mass can be moved uphill. While absolute watts dominate on flat terrain, weight‑adjusted power shines...
Power‑packed Pre‑workout Meal: Eggs, Protein Cake, Butter, Maple Syrup
Eggs, Protein Cakes, butter, and real maple syrup. My absolute favorite preworkout meal. ❤️💪🏻👏🏻 https://t.co/aRCGs1TegJ
Increase Volume First, Add Intensity Later—Never Both Simultaneously
Most athletes ruin their season the same way: They increase volume AND intensity at the same time. Rule #1 of season planning: Pick one. Volume first. Intensity later. And “later” is usually much later than your ego thinks.
I’m Still Riding Fast in My Sixties. Focusing on These Three Skills Is My Secret to Longevity.
Peter Abraham, a former pro cyclist now 62, attributes his continued speed and endurance to mastering three core skills: comfortable group riding, precise cornering, and a competitive mindset. Over the past 15 years he rebuilt his fitness while coaching Bicycling’s...
90% Compliance Boosts Scores, Earning Golfers' Trust
“one of the kids at 90% compliance went from 105 ish to 116 maximum” ⛳️ Golfers trust the program.
Five Simple PT Moves Boost Running and Cycling Efficiency
My favorite five PT exercises. These exercises improve running economy and comfort on the bike. They are simple, can be done quickly and have a great return on investment. Even if you only do them once a week, they will help....
Why You Should Train For Any Race By Focusing on Short Distances
Ultra‑runner Pat Heine explains that training for a 200‑mile trail race can rely on short, repeatable segments rather than long mileage. By applying the “chunking” method—breaking a massive goal into manageable pieces—he builds both physical strength and mental resilience on...
Goofy Trail Warm‑Up That Activates All Systems
What does your warm-up look like? Every time in the gym or on the trail. This is mine. I might look goofy on the trail... but this gets the relevant systems warmed up. https://t.co/wHA2KNgOvU
New Framework Tracks Athlete Training Effects for Better Decisions
NEW OPEN ACCESS PAPER: Monitoring Training Effects in Athletes: A Multidimensional Framework for Decision-Making https://t.co/1cJkc52JzY https://t.co/dYhNXnyGF4
Walking Vs Running: Which Activity Is Right For You? Experts Explain The Benefits Of Each
Experts explain that both walking and running satisfy the CDC’s 150‑minute weekly activity recommendation, but each offers distinct advantages. Walking provides a low‑impact, beginner‑friendly option that can be intensified with hills, weighted vests, or intervals, supporting cardiovascular health and chronic...
Strengthen & Mobilize: 3 Moves to Unstiff Hips
Stiff hips | 3 exercises These 3 exercises focus on strengthening the muscles surrounding your hips while improving hip mobility and control. When you sit a lot, the hips often become stiff not only because muscles are tight, but because they...
Race‑pace Simulation Reveals True Distance Readiness
How to know you're "ready" for a specific distance: Complete a ~2/3 (Metric) simulation at race-pace as a regular training session with... - Minimal decoupling between pace/HR - No extended recovery needs beyond that of a regular loading day. For a marathon, I think...
Calf Tightness Plagued My Runs for Months. Here’s How I Finally Found Relief.
Runner Mallory Creveling battled chronic calf tightness while training for a marathon and sought physical‑therapy guidance. The therapist prescribed two daily static stretches—straight‑leg and bent‑leg—held for two minutes each, targeting the gastrocnemius and soleus. She also added seated and standing...
RPE: The Simplest, Most Honest Gauge of Cycling Effort
Rating of perceived exertion is the simplest metric in cycling. It requires zero equipment and little understanding. It’s the simplest and most honest way to ride in a sport that keeps getting more and more complicated. When your power meter...
Strength Alone Isn’t Fitness—Become a Complete Athlete
I deadlifted 190kg, squatted rhe same, and benched 125kg But I could barely run a mile I was coaching people every day and while i looked like I walked the walk, my fitness told a different story ‘Be an instrument, not an ornament’...
Super Shoes & Running Form: What the Science Actually Says
Since Nike introduced the Vaporfly in 2016, carbon‑plated “super shoes” have accelerated marathon times and reshaped performance benchmarks. Their ultra‑soft foam, high stack height, and stiff carbon fiber plates alter foot‑strike patterns, shifting load toward the forefoot and changing ankle...
Knee Cave Isn’t Harmful—Ignore the Gym Myth
A little bit of knee cave is NOT dangerous. Even a lot of knee cave might not be. Stop letting Jeremy from Planet Fitness tell you how to lift.
Friday Conversation with Jim Vance
Jim Vance, former professional Olympic‑distance and Ironman triathlete, now leads 80/20 Endurance and authors the training guide Run with Power. In a recent interview with Coach Matt, Vance reflects on his racing career, the transition to coaching, and the data‑driven...
The CAAD14 You Can’t Buy, Giant’s Aero Fine Print, and Mid-Ride Road Rage
The Velo podcast episode dives into three hot topics: recent road‑race misconduct that led to disqualifications and fines, Giant’s fourth‑generation Propel claiming an 18‑watt aerodynamic advantage, and Cannondale’s new CAAD14 launch that arrives heavier with a non‑sellable brushed‑aluminum version. Hosts...
Early Play Builds Coordination; Strength Grows Later
Found some old notes on athletic development. Thought it might be helpful for some coaches. #LTAD Coordination...strength...mobility Birth to age 6: Coordination: developed through movement and play Strength: developed through movement and play Mobility: In abundance since birth, move and maintain. 7 to age 12: Coordination:...
Check Heart Rate After Running, Not During
I think accurate heart rate measurements are helpful for training, but NOT during the run. I use HR/pace analysis combined with RPE for myself and my clients, but I rarely ever tell someone to check their HR while running. Monitoring...
Ultra-Processed Foods and Sports Nutrition: Should Athletes Be Worried?
Athletes increasingly rely on ultra‑processed sports nutrition products such as gels, drinks and recovery shakes, but these items are engineered for rapid energy delivery and post‑exercise recovery rather than everyday sustenance. The article argues that the health risks associated with...
Dehydration's Impact on Performance Varies by Sex
There is ongoing debate whether dehydration impairs athletic performance. This blogs outlines important considerations for measuring the effect of dehydration, with consideration for possible sex differences in hydration recommendations. Click here: https://t.co/WhgMjTzKLd https://t.co/wChlQIt2EM
Adding Load Can Enhance Movement Quality in Certain Cases
In the latest podcast, I look at how adding load can actually improve movement quality for certain individuals in specific situations, as counterintuitive as it may seem. https://t.co/nAcesV7bCd https://t.co/xCCRVH5sYE
Base Training Isn’t Just for Beginners—9 Other Instances Where It’s the Appropriate Plan
Base training, a low‑intensity mileage buildup, is often dismissed as only for beginners, but experts say it’s a cornerstone for runners at any level. The article outlines nine scenarios where returning to a base phase—after a race, burnout, extended time...
Just 8 Minutes of Exercise Cuts Mortality 36%
Get off dat ass. 8 minutes a day of vigorous exercise linked to a 36% lower mortality risk. Benefits start at 2.2 min/day. https://t.co/UQlUv8NHI7
Master CGM for Athletes: Science, Myths, Practical Tips
Clear science. Practical guidance. Common myhts challenged. Join us to learn how to use CGM effectively and responsively with atheletes. https://t.co/q43bbIu6Me https://t.co/Yl2muIZiGN
“I’ll Worry About Health Later”… Until Later Shows Up
The article warns that a singular focus on maximal lifts often leads to pain, injury, or burnout, forcing lifters to confront health issues later. It argues that true strength is the ability to keep lifting over a lifetime, not just...
Strengthening My Back Takes Time, Friday Motivation
Back has always been a weak spot for me. But putting in the work to build it is fun. Give it time… Pumped for Friday. Let’s go! 💪🏻🚀 https://t.co/UKx1xWUOyt