Hello from the Dominican Republic!

I’m wrapping up a trip to Punta Cana for a friend’s wedding, and getting in a few final moments of sun before heading back to San Francisco. Sending lots of warm, restful energy your way!

In this email, I share how to win $1,000 by referring friends to the newsletter, dive into fitness and nutrition tips and—of course—announce the winner of the bike giveaway.

Let’s go!

The Big Giveaway: Wilier Zero 9 Road Bike

The response to my bike giveaway was incredible—thank you all for the enthusiasm! I’m thrilled to announce that Tuvale from San Francisco was selected (at random) as the winner.

This bike has been SO MUCH fun to ride, and while I’ll miss its nimbleness, I’m excited to know it’s going to someone who will enjoy it just as much.

If you didn’t win, don’t worry—there are opportunities each and every newsletter to score something big. Want to win a $1,000 gift card? Check out the referral section below!

Movement of the Week: Glute Bridge

It might look a little funny, but the glute bridge is one of the simplest ways to build power, reduce pain, and improve cycling performance—especially if you’re balancing long workdays with serious training.

Long hours at a desk can leave glutes weak and underactive.

So when you hop on the bike after a long day and sprint up Twin Peaks, your quads, hamstrings, and lower back pick up the slack—often leading to pain and fatigue

Try 3 sets × 12 reps, 3 times per week for 4 weeks, whether as a warmup before your ride, or added into your strength training sessions.

How to perform:

1. Lie on back, knees at 90 degrees, feet hip-width apart

2. Engage core and glutes

3. Press through heels, raising your hips until you form a straight line from shoulders to knees

4. Lower slowly with control, keeping glutes engaged at top.

As you build comfort in the movement, you can progress to single-leg or weighted variations to increase stability and strength demands.

3 Hydration Mistakes That Leave You Sluggish in Training

You brought your water bottle to the gym. And you’re sipping on it regularly through your workout. But you still feel sluggish. What’s going on?

Almost everyone knows that water is critical to bodily function, but when it comes to hydration for performance, there’s more to the story. Water alone isn’t enough to keep you performing at your best.

Let’s break down three common mistakes athletes make in the gym and on the bike—and how to fix them.

Mistake #1: Starting Your Workout Dehydrated

If you start a workout under-hydrated, you’ll never fully catch up. Even a 2% loss in body weight from sweat can lead to fatigue, slower reaction times, and decreased endurance.

The problem? You lose fluids through sweat faster than you can replace them, especially during intense training or in hot conditions. Since thirst lags behind actual fluid loss, waiting until you feel thirsty means you’re already on your way to dehydration.

Fix: Drink 16-24 oz of fluids one hour before training and hydrate consistently throughout the day—not just during workouts—to keep your body in a performance-ready state.

Mistake #2: Failing to Replace Lost Electrolytes

Electrolytes—like sodium, potassium, magnesium, and calcium—are essential minerals that regulate hydration, muscle contractions, nerve function, and fluid balance. They help your body retain water, maintain blood pressure, prevent cramping, and keep muscles firing efficiently.

The problem? Electrolytes are lost through sweat. And if you’re only drinking plain water, you’re not fully rehydrating. This imbalance can lead to cramping, muscle fatigue, and reduced power output.

Fix: For longer workouts or high sweat rates, supplement with electrolytes (sports drinks, electrolyte tablets, etc.) to help sustain performance and optimize hydration.

Mistake #3: Not Drinking Carbs to Fuel Workout Demands

Carbohydrates don’t just fuel your muscles—they also play a key role in hydration and endurance. Your body stores carbs as glycogen, which not only provides energy but also helps maintain fluid balance by binding to water in muscle cells.

The problem? When glycogen stores run low, your body loses both energy and water retention capacity. This is especially problematic in longer or high-intensity workouts. This is when you start to slow down, and your energy levels crash.

Fix: For longer or high-intensity workouts, include carbohydrate-based drinks (sports drinks, fruit juice, etc.) in your strategy.

My go-to to solve all these problems is Nutrabio SuperCarb, which replenishes glycogen while promoting hydration and electrolyte balance. Use that link for 10% of any order. (Kiwi Strawberry is my favorite flavor.)

ALC 2025: Free Strength & Nutrition Coaching

If you’re riding in the final AIDS/LifeCycle, remember I’m offering a FREE 16-week program to help you build strength, boost stamina, and dial in your nutrition.

• Not signed up for the training yet? Reply to this email letting me know you’re interested.

• Know a friend who might benefit? Forward this email to them.

That’s it for this week! Scroll down for referral program I mentioned earlier, and if you have feedback, suggestions, or ideas for future topics, just hit reply—I’d love to hear from you.

Much love,
Ivan