Carbohydrate is the optimal energy for high intensity aerobic and anaerobic exercise. For optimal performance, an athlete should eat a calculated balance of macronutrients.

Speed endurance is the ability to hold a high cadence for periods of time. Just like power and strength, it must be trained but it is your nervous system that we focus on.

From a motivational standpoint, athletes fall on two ends of the spectrum. On one end you have those that require a constant push and seldom give their best, on the other you have those that push themselves so hard it is like holding back a freight train.

Proper race peaking requires that you be at your best fitness level of the season at precisely the same time as your goal race(s). This means exact timing and performing the right work outs at the right time.

by Ilana Katz,MS, RD, LD

Daylight saving is not over yet and there is still time and light to heat up the grill. It is not too late to achieve culinary grilling safety, and simultaneously remain healthy with weight management goals on track. Here are some delightful grilling tips. The number one thing to watch out for is portion sizes. Just because grilled food can be nutritious and less fattening, does not mean you should indulge in larger portions. One rule of thumb to follow when selecting meat or fish portions is for it not to exceed the size of the palm of your hand. Secondly, think “safety”: Use your grill at a safe distance from your home, with nothing obstructing ventilation such as overhang or awning. Also think food safety: make sure your grill area is clean from previous foods. Preheat your grill on medium heat. Apply a light coat of cooking oil so food will not stick to the cooking surface. A cloth towel devoted for this task is the best bet. A paper towel can be just as effective, just ensure no paper debris is left. Seasoning can be the difference between an ordinary man and a master griller. Marinades and dry rubs are fantastic. While cooking, turn food slowly to avoid flame ups. Flames create carbon deposits on food which is not tasty and is unhealthy. Place ready food on a clean platter – never on the plate that had raw food on it. Serve and Enjoy !! Here is a great recipe for grilling: Jamaican Chicken (makes 4 servings) 4 Boneless skinless chicken breasts ½ cup green onion, chopped 2 Tbsp ginger 1 bay leaf 1 tsp coriander ½ tsp ground all spice ½ cup lime juice 3 Tbsp fresh thyme 1 habanero chile pepper 1 tsp fresh ground pepper ½ tsp nutmeg Combine all ingredients except chicken, mix well. Coat chicken with spice mixture, marinade for several hours. Grill chicken on outdoor grill.

Improving your pedal stroke efficiency is one of the most effective ways to improve cycling performance.