Can strength training improve swimming performance

Becoming a better swimmer with so called “on land” exercise like weight training is not that easy. In many cases, on land performance improvements do not translate into better swimming performance. This study looked at the effect of swim specific flywheel exercises (instead of regular weight training) on strength, power and swim performance. They found […]

The importance of energy intake in endurance sports

This video is for those of you who want to perform at an endurance event longer than say, 1,5 hour. This could be running, cycling, swimming, but also things like team sports. If you want to produce a lot of power or speed during these kind of events, you need carbohydrates. The only problem is […]

VLamax – Theoretical background and how it determines your FTP

Where VO2max tells you something about your endurance, VLamax is about your sprint. But there is more! Recently, there has been a lot of talk about VLamax and tests that allow you to measure it. Although the concept is actually not that difficult, most people do not know what VLamax is or how they can […]

When and how much should you drink during exercise

Some claim a dehydration of 1-2% already lowers sport performance by tens of percent. But is this a scientific fact or a marketing campaign of sport drinks? In this article I will summarize some interesting quotes of Professor Ross Tucker and Mike Finch, who recently had a chat about the simple truth about exercise and […]

Pro Triathlete Michiel de Wilde performs INSCYD (FatMax) test

What is my FatMax and at what intensity do I burn as much Carbohydrates as I can eat? Those are the questions professional triathlete Michiel de Wilde wanted to be answered. Today we dived into these questions by performing the INSCYD Power-Performance Decoder. Check the video and enjoy! Want to know your own values? Do […]

Burn the most fat at this exercise intensity

Do you want to know your FatMax because you want to lose weight or because you are an endurance athlete? Then read this article! I will tell you how to get to know your personal FatMax intensity, but let’s first look at why this could be interesting. FatMax is the training intensity at which you […]

How to create Eccentric Overload in Flywheel Training

Eccentric training can be more effective than traditional training, when your goal is to gain muscle mass, strength, speed and power. In a previous article we already wrote that eccentric training and eccentric overload is often misunderstood. Once you understand that it is important to lower more weight than you can lift, you immediately understand […]

Review HR2VP: Use your Heart Rate Monitor as a Power Meter

The HR2VP app upgrades your heart rate monitor to a power meter by using an algorithm. You can now use Zwift without having a power meter, or use it when exercising (running) with only your heart rate monitor. But does it work properly and does it add value? Read it in this review! Why convert […]

How Mental Energy affects Heart Rate Variability

In a previous article we’ve discussed how heart rate variability (HRV) can measure your recovery. We mainly looked at the effect of a workout on HRV. In general we concluded that a hard workout lowers your HRV and recovery increases HRV. But training stress is not the only thing that has an impact on your […]

REVIEW INSCYD Power-Performance Decoder. Your virtual lab.

Why visit an expensive lab, when you can get the same results – and more – with your own smart trainer or power meter? With that question in mind, INSCYD recently launched their virtual lab: Power-Performance Decoder (PPD). Multiple professional teams like Jumbo Visma, CCC Team (Greg van Avermaet), Alpecin-Fenix (Mathieu van der Poel) already […]

Plan your training using intensity, volume, frequency

Manipulate the intensity, volume and frequency to your personal needs and you can easily create your own training plan. In this article you will read how to do this and what the biggest mistakes are people make. The most straightforward training plan tells you something about the intensity, volume and frequency of your workouts. Let’s […]

How to easily maintain strength, once you are strong.

Once you are strong, you will stay strong. Even if you stop exercising, you’ll only lose 1% strength per month, regardless of age. In this article we are looking at what the minimal effort is to maintain strength in times you don’t exercise (a lot). We also look at whether it matters if you are […]

Improve sport performance by 22% using placebo effect

A placebo effect can have large effects on sports performance and can even activate similar processes in the body as the active ingredient. A placebo can be a pill or treatment without an active ingredient. It is therefore used in research in a control group. The effect of a placebo depends on how you use […]

Do sports massages improve performance and recovery?

Do sports massages improve strength-, sprint- or endurance performance? And what is the effect on flexibility, fatigue and recovery? Every professional athlete uses sports massages, but is there any evidence to back this up? Let’s find out! Let’s be honest. We all love a massage. If you can get one, any excuse is good. But […]

Introduction to Blood Flow Restriction (BFR) training

The results of Blood Flow Restriction (BFR) training during exercise are overwhelming, but how does it work? And is it safe? Read all about it in this new article! If you haven’t heard about it BFR yet, I’m sure this will change in the near future. Every week new studies are published talking about the […]

Cycling performance drops 5% after swimming (triathlon)

A triathlon is harder than the sum of swimming, cycling and running. But how much does a 2-km swim effect your cycling performance? Can you still use your cycling power meter values and functional threshold power? Or should you throw them overboard? Let’s find out what science tells us! You might think your threshold intensity […]

Hyperventilation during exercise improves recovery

Breathing fast or hyperventilation is a strategy to improve recovery after exercise. But does this also improve performance? Let’s find out! When exercising at a high intensity, muscles acidify and pH decreases. You probably heard of athletes calling this a buildup of lactic acid. If you want to keep performing at a high intensity, whether […]

How to easily track progress during warmup

Seeing your personal fitness progress is very rewarding and motivating. In this article I will explain to you a simple objective way to easily track your progress during your warming-up. You don’t need to do an all-out effort and you definitely don’t need to wait until your yearly V02max test in the lab. Let’s get […]

Stomach ache and competitive anxiety

Nothing is as frustrating as a bad day at the day of your sport event. You carried out your training plan in detail and you gave up every bad habit for this moment. But then during your run-, bike- or rowing race all of a sudden you experience stomach ache. There is no way you […]

Active or Passive recovery: which works best?

The acute effect of a high intensity interval, strength set or total workout is a decline in fitness. We become fatigued. Key to making progress is therefore at least partly in recovery. Although recovery sounds very passive, it requires an active approach. Let’s have a look at what the best recovery strategy is: relaxing on […]

Tips to have strength and endurance.

When it comes to sports, we would all love to be strong and fast and still be a good endurance athlete. At the same time, even the best athletes are often happy when they excel in one of both. You never see a weightlifter running a fast marathon. You don’t even see a top cyclist […]

Why you can’t compare training zones between athletes

If you want to use training intensity to build your workout, training zones are the way to go. We used to think that my training zone 2 is as intense to me as your training zone 2 is to you. But what if this is not the case? Are training effects different too? You can […]

Review: Kynett ONE. Flywheel training!

Get rid of your dumbbells and kettlebells, flywheel training is the next thing! Flywheel training (or inertia training) uses flywheel technology instead of weights. It is used by NASA in weightlessness space, where gravity – and therefore weight – does not work like us humans on earth would expect. That is when the yo-yo effect […]

Nutrition is the only thing we can add to our body.

Roughly said, there are only two things we can add to our body. Air and nutrition. So if you wish to change anything about your body, say your body composition, strength or endurance, you would expect we think of adapting those two things first. Air and nutrition. Now I’m not saying (fresh) air is not important, but there are less choices to make. You consume the air that is nearby. With nutrition that is totally different […]

Using Velocity loss during strength training.

Velocity based training (VBT) is a game changer in strength training. It can have all kind of benefits relative to old-fashioned set and rep counting. Ideally, we would talk about the bigger picture of velocity-based training in this article. But today we will immediately dive into a practical example which you can understand without any […]

To what extend does alcohol effect your training progress?

You might not want to hear it, but alcohol has a negative effect on your training progress. No big news. But to what extend does alcohol effect your training progress? Good news: the take home message will not be “never drink again”. After reading this article, you will know exactly what the effect of alcohol […]

No exercise motivation? Don’t be too hard on yourself!

No matter how much you would like to see yourself as a fit athlete, you are also and foremost a human being. For most of us, that means exercising is not the only thing we do. Every now and then a busy work project, a rich social life or just feeling a little bit down […]

Review: Smartpaddle. Swimming with Power!

Review As a cyclist I’m a big fan of measuring power during my training sessions. When possible, I like to translate this training knowledge to other sports as well. I succeeded to do so in running using Stryd. Only recently I read more about a new piece of technology that (finally) made it possible to […]

Muscles prefer chicken nuggets above exercise – the importance of protein.

If you want to grow muscles and get stronger, you need to understand the basics. About 80% of the muscle is composed of protein (water excluded). If you want to increase muscles growth and get stronger you will need to somehow create extra muscle protein. Exercise alone will not do the trick. Whether you create […]

How to measure recovery: Heart Rate Variability.

After every training session, your fitness declines. It sounds cruel but it’s true. Key is to recover from this workout and get fitter. But how much recovery is enough and how much recovery is too much? Heart Rate Variability can measure whether you are training too much, or not enough! Imagine you just did a […]

What eccentric training is (not).

Even the best coaches and athletes often make a mistake when doing eccentric training. Eccentric training is not the same as “focusing on the eccentric phase” or “increasing the time of the eccentric phase by slow movements”. But let’s start with the basics. Maybe you’ve heard about the three different muscle “movements”: concentric, isometric and […]

Silent fitness. A new trend in group workouts?

Who doesn’t like a nice beat during his or her workout?! Music can get you fired up, ready to give that extra push during exercise. Music can also help you cool down by getting relaxed and recovered again. Unfortunately too loud music during your workout can also cause irreparable hearing loss. According to the World […]

Say Hello! to your on demand personal trainer.

In fitness we often hear about technology, data and artificial intelligence as a possible disrupter in the market. Although these terms sound interesting, it is not always easy to imagine how they look like in practice. Recently Les Mills Media CEO Jean-Michel Fournier talked about the fit-tech of the future. A fitness survey shows that […]