Well… I got ONE good bike ride in before the rain returned to San Francisco. So much for riding more in 2025. 😆 

What intentions did you set for this year? How are they going so far?

Tap below to check in on your progress 👇️

(Need a nudge towards goals? Just hit reply—I’ll send some encouragement and a practical tip to keep you moving. You got this!)

Movement of the Week: Lat Pulldown

When you think about endurance sports, you probably think about training the legs. 

But what if I told you training your back is equally important?

This week, we’re highlighting the (wide grip) lat pulldown.

Here’s how a stronger back improves your performance

• Better Posture: A strong back keeps you upright, improving movement patterns during long rides and runs.
  

• Improved Breathing: Good posture allows the diaphragm to expand fully, leading to deeper and more efficient breaths
  

• Torso Stability: Less excess movement = more power to your legs for sprinting, climbing, and efficiency.
  

• Injury Prevention: A developed back prevents imbalances, reducing strain on your hips, knees, and shoulders.

Try:

Level up sessions with deadlifts and bent over rows, once you feel ready to increase volume.

Caffeine, Beta-Alanine, Creatine—Which Supplements Actually Work for Cyclists?

Before continuing, let’s get one thing clear:

Supplements DON’T replace proper nutrition, hydration, or training.

But they can boost endurance, power, and recovery when used strategically.

Here’s a breakdown of the science-backed supplements that actually work for cyclists:

Caffeine: The Most Effective Legal Performance Booster

Caffeine is one of the most well-researched supplements for endurance athletes.

It helps reduce perceived exertion, increase fat oxidation, and boost power output, allowing you to push harder with less effort.

Taking 3–6 mg per kg of body weight about an hour before riding has been shown to enhance endurance and power output.

But going too high—especially above 6 mg/kg—can lead to GI distress, jitters, or poor sleep.

Start on the lower end and adjust as needed.

Nitrates: More Oxygen, Less Effort

Nitrates, commonly found in beetroot juice and leafy greens, improve blood flow and oxygen efficiency, helping muscles work with less effort.

Research shows that 300–600 mg of nitrates consumed 2–3 hours before exercise can enhance endurance.

The benefits are even greater when nitrates are consumed daily for 3–7 days leading up to your key event.

Beta-Alanine: Delaying Fatigue in Sprints and Surges

If your training involves high-intensity sprinting or anaerobic bursts, beta-alanine is worth considering.

It increases muscle carnosine levels, which helps buffer acid buildup, delaying muscle fatigue.

To experience its full benefits, beta-alanine needs to be taken consistently—3–6 g per day for at least 4–6 weeks.

Some experience a tingling sensation when taking beta-alanine, but splitting doses in two servings can help reduce this effect.

Creatine: Power, Recovery, and Repeated Efforts

Creatine is often associated with strength athletes, but it’s super beneficial for cyclists who sprint, attack, or perform repeated high-intensity efforts. 

It enhances ATP regeneration (how your body produces energy), meaning faster recovery between bursts of effort and greater overall power output.

Taking 5 g of creatine daily helps saturate muscle stores, but keep in mind that some athletes experience 1–2 kg of water retention. 

Added weight isn’t ideal for climbers, but the power and recovery benefits can make it a valuable tool for sprinters, crit racers, and anyone who relies on explosive power.

Electrolytes: The Key to Hydration and Muscle Function

Sweating depletes sodium, potassium, magnesium, and calcium, which are essential for muscle function, nerve signaling, and fluid balance.

If not replenished, cramping, fatigue, and performance loss can follow.

To maintain hydration and endurance, aim for 4.5–9 mg of sodium per kg of body weight per hour during long rides.

Sports drinks, electrolyte tablets, and salty foods help restore balance.

While, again, these supplements are backed by science, they won’t make up for poor fueling, inadequate sleep and recovery, or inconsistent training. 

Dial in your nutrition, recovery, and training first—then use supplements to refine and enhance performance.

Before You Go: Unlock Your Hips in 60 Seconds

Since recovery is key to sustained performance, I wanted to share the Frog Stretch.

This move targets deep hip muscles to reduce tension, improve mobility, and keep you moving smoothly. Plus, it might just get you comfortable popping that booty. 😉

Add it to your mobility routine, and you’ll feel the difference in squats, pedal strokes, and how fresh you feel post-ride.

Try it out and let me know how it goes!

I’m off to bed. Sweet dreams!
Ivan