The Science of Lunges for Cyclists: Strengthening and Lengthening Lower Body Muscles

Join Neal Henderson, Head of Wahoo Sports Science, and Dr. Jinger Gottschall, Director of Applied Research, as they explore the differences between flat and uphill cycling. They discuss the challenges of measuring variables in the lab, methods for studying uphill cycling, and the impact of factors like joint angles, muscle activation, and power output. Discover how resistance varies between flat and uphill cycling and the role of cadence and body position in optimizing performance. Gain valuable insights to enhance your cycling experience on this episode of The Knowledge Podcast by Wahoo.

Welcome to The Knowledge Podcast by Wahoo, where fitness experts Jeff Hoobler and Dr. Jinger Gottschall unravel the mysteries of exercise science. In this episode, Jeff and Jinger take a deep dive into the world of isometric bodyweight training, shedding light on its often overlooked benefits. Isometric exercises, characterized by holding a position without muscle lengthening or shortening, can be a valuable addition to your fitness routine. Discover how isometric training can be an excellent starting point for beginners, a safe option for individuals with joint limitations or injuries, and a convenient solution for those without access to equipment. Jeff and Jinger share their research findings, revealing the surprising effectiveness of isometric training in improving strength endurance. They discuss the synergy between isometric and dynamic exercises and hint at the potential for combining them to create unique and challenging workouts. Tune in to learn how isometric training can help you achieve your fitness goals, no matter your circumstances. Prepare to be inspired and motivated to explore the power of isometric training in transforming your fitness journey.

Join Neal Henderson and Jeff Hoobler in this episode of The Knowledge Podcast by Wahoo as they dive into the world of sprint training for endurance athletes. Understand the significance of incorporating sprinting into an athlete's regimen to optimize performance and improve rankings. Learn why sprint training is essential for all endurance athletes, regardless of their focus or event type. Discover the science behind muscle recruitment, efficiency, and neural connections that sprinting develops. Gain insights into managing rapid accelerations and short efforts for various terrains and cycling disciplines. Neal and Jeff provide valuable advice on developing coordination, speed, and torque to unleash peak power and enhance overall cycling ability. Whether you're a seasoned athlete or new to sprint training, this episode offers actionable tips and practical strategies to elevate your performance to new heights.

Join hosts Jinger Gottschall and Mac Cassin on The Knowledge Podcast by Wahoo as they explore the fascinating world of performance determination. From the physiological and biomechanical aspects to the often overlooked role of the brain, this podcast uncovers the factors that shape our performance in endurance exercise and high-intensity activities. Discover the psycho-biological model that explains mental fatigue and its impact on performance. Learn about the lobes of the brain, such as the parietal and frontal lobes, and how they influence our ability to regulate exertion. Delve into the measurement of brain activity and neural efficiency during exercise, uncovering the latest research and insights. Get ready to optimize your performance and unlock your full potential with The Knowledge Podcast by Wahoo.

In this episode, Dr. Jinger Gottschall, Director of Sports Science Research, dives deep into the world of lunges with her guest The Knowledge Producer and Creator Eddie Rogers. Dr. Gottschall shares her passion for lunges and discusses their importance for strength, mobility, and flexibility, specifically for cyclists. She begins by explaining the muscle activation involved in the cycling pedal stroke and highlights how lunges can activate all the relevant muscle groups.The episode covers various types of lunges, starting with Static Lunges, where Dr. Gottschall emphasizes the importance of proper form and positioning to protect the knees and maximize muscle activation. She then introduces Dynamic Lunges, both forward and backward stepping variations, providing insightful guidance on correct form and the benefits of each type. However, she advises against forward-stepping lunges due to the potential strain on the knees and suggests backward-stepping lunges as the optimal choice.Dr. Gottschall also addresses the infamous curtsy lunge, sharing her strong opinions about its potential risks and minimal muscle activation compared to other lunge variations. Instead, she encourages listeners to focus on the safe and effective options she recommends.In addition to strength training, Dr. Gottschall explores how lunges can be used for flexibility. She guides Eddie through a series of lunge-based stretches, including hip flexor stretches, lunge twists, hamstring stretches, and quad stretches, all performed from different lunge positions.You will gain valuable insights into incorporating lunges into your training routines, understanding proper form, and maximizing the benefits of this premier exercise for cyclists. So, join Dr. Jinger Gottschall and Eddie Rogers on The Knowledge Podcast to enhance your endurance training with the power of lunges.

Welcome to The Knowledge Podcast by Wahoo! In this episode, we delve into the intricacies of bike fitting, exploring how mobility and strength directly impact the perfect bike fit. Join your host, Neal Henderson and Jeff Hoobler as they uncover the secrets to achieving a functional and tailored bike fit that goes beyond the basics.We start by discussing the fundamental elements you're likely familiar with, such as adjusting the bike and equipment, including contact points like handlebars, saddle, shoes, and pedals. But we go beyond the surface, exploring the nuances of crank length adjustment based on torque, speed, and riding position requirements.However, the story doesn't end there. To truly understand the rider's needs, we emphasize the importance of interviewing the rider and considering factors like purpose, riding style, event length, skill level, and individual attributes like size, strengths, weaknesses, and injuries.We then dive into the specific demands and expectations of different cycling disciplines, comparing the needs of road and time trial riders to those of off-road enthusiasts. We explore how steady efforts, repetitive movements, low cadence starts, high torque sprints, lateral agility, core stability, and upper body strength all play vital roles in different riding styles.Furthermore, we examine the impact of mobility and strength on-bike fit. From cervical mobility and posterior chain strength for road and time trial riders to rotational movements, upper body strength, and core stability for mountain bikers and off-road cyclists, we analyze how these factors affect positioning on the bike.To ensure optimal bike fit, we discuss the process of assessing and addressing limitations, imbalances, weaknesses, and injuries. By strategically adjusting the bike to manage these factors, incorporating strength, mobility, yoga, and flexibility training, and scheduling regular fit check-ups, riders can achieve their best performance and prevent discomfort and injuries.Join us on this educational journey as we unlock the secrets of bike fitting and equip you with the knowledge to optimize your comfort and performance on the road or trail.

In this episode of The Knowledge Podcast by Wahoo, host Neal Henderson and Jeff Hoobler dive into the extreme demands of the Giro d'Italia, one of the most grueling grand tours in cycling. With over 51,000 meters of climbing over 21 stages, including three days with over 5,000 meters of climbing each, the Giro is notorious for being brutal and unpredictable. The hosts discuss the science of climbing, including the rate of vertical ascent and how it correlates with watts/kg, as well as the challenges of time trialing in uphill conditions, known as climb trialing. They also explore how the body responds to the demands of the race over a 3-week period, and offer insights into how cyclists can maximize their performance on the climbs. Don't miss this fascinating discussion on the science behind conquering the mountains in the Giro d'Italia.

In this episode, host Neal Henderson dives into the world of structured training and how to make it not only effective but also fun.We all have busy lives and it can be challenging to fit in regular workouts. Neal shares some practical tips on how to realistically plan and schedule workouts, including how to make the most of weekends and combining cycling with family time. He also emphasizes the importance of having a routine while maintaining flexibility and not being too rigid.Accountability and motivation can be enhanced by joining group rides or virtual rides, and Neal shares how he uses his training log and goals to stay on track. But structured training doesn't have to be all serious and no fun! Neal shares some playful ways to add a competitive element to workouts, such as Strava segments and bike computer games.And last but not least, Neal reminds us that riding should be enjoyable, and he shares some ways to have fun on your bike, including riding with friends and family, going for a leisurely ride without data, and taking the focus off of performance metrics.Join us for this engaging and informative episode as we learn how to optimize structured training for fitness and fun.

In this episode of "The Knowledge Podcast by Wahoo," Jeff Hoobler and Neal Henderson discuss the four key elements of successful endurance training - consistency, purpose, progression, and recovery. Without consistency, your body won't adapt and improve over time. Purpose refers to having a clear understanding of what you want to achieve with your training, and setting specific, measurable, achievable, and time-bound goals to stay motivated and focused. Progression means gradually increasing the demands of your training over time, but doing so in a gradual and safe manner. Finally, recovery is essential to prevent injury and burnout. Jeff and Neal provide examples of how to progress your training effectively and explain why discipline is crucial in following your workout goals. Listen to this episode to learn how to achieve your endurance training goals successfully.Watch the Video version of this Podcast here: The Knowledge Podcast by Wahoo**Learn more:**https://www.wahoofitness.com/blog/road-off-road-elemnt-roam-expands-turn-turn-guidance/**Try the SYSTM Training App free for 14 days.**https://www.wahoofitness.com/systm/getting-startedHave questions? Please ask us here! https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-riding-at-altitude-part-1-what-to-expect-and-how-to-manage/20586 

Welcome to The Knowledge Podcast by Wahoo, where we provide you with the latest research and insights on sports nutrition. In this episode, we’re discussing our position on energy drinks and energy shots. Energy drinks are pre-packaged functional beverages, while energy shots are a more concentrated version. Both are formulated to enhance and support exercise performance when consumed just prior to exercise.Studies have shown that caffeine is the most effective ergogenic nutrient for enhancing physical and mental performance and are present in all energy drinks and energy shots. Other ergogenic nutrients include ginseng, guarana, and taurine, which can enhance physical performance, mental focus, and alertness, and can help reduce anxiety and nervousness caused by caffeine.However, it’s essential to note that these products can have adverse effects on certain populations, such as adolescents, pregnant women, and those with pre-existing medical conditions. Additionally, energy drinks and energy shots can contain a long list of additives, including B vitamins, vitamin C, vitamin A, and vitamin D. While these vitamins are essential for the energy-producing pathways of the body, their effects on physical performance have yet to be determined.Join us as we discuss the primary qualities of each additive and delve into the potential benefits and risks of consuming energy drinks and energy shots before exercise. Stay tuned to The Knowledge Podcast by Wahoo for more insights on sports nutrition.**Learn more:**https://www.wahoofitness.com/blog/5-trail-foods-for-a-better-bike-ride/**Try the SYSTM Training App free for 14 days.**https://www.wahoofitness.com/systm/getting-startedHave questions? Please ask us here! https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-riding-at-altitude-part-1-what-to-expect-and-how-to-manage/20586Mentioned Episode! https://the-knowledge-by-wahoo-sports-science.simplecast.com/episodes/part-1-fuelinghttps://the-knowledge-by-wahoo-sports-science.simplecast.com/episodes/part-2-fueling-duringhttps://the-knowledge-by-wahoo-sports-science.simplecast.com/episodes/fueling-part-3-post