Can Saunas Really Boost Your Cycling?

• Post-exercise heat exposure (e.g., saunas or hot baths) may help cyclists adapt to the heat, but more research is needed to know for sure.
• The analysis looked at 10 studies with a total of 199 participants. The studies had cyclists, runners, and other athletes do their normal training, followed by sitting in a sauna or hot bath for 14–40 minutes.
• Overall, the heat exposure sessions led to some improvements in VO2 max, heart rate, core temperature, sweat rate, and thermal comfort during exercise.
• However, the heat sessions did not consistently improve actual cycling performance in either cool or hot conditions. A few individual studies showed performance benefits, but when all studies were analysed together, the effects were small.
• Many of the studies had limitations in their design and execution. More large, well-designed studies are needed before coaches can confidently recommend post-exercise heat exposure to cyclists.
• In the meantime, heat training should not interfere with a cyclist's normal training program. Traditional methods like proper training, recovery, sleep, and nutrition are still the most important for improving performance.

The Bottom Line: Saunas or hot baths after training could potentially help cyclists perform better in the heat, but the evidence is currently limited. Athletes and coaches should prioritise well-established best practices for optimising performance. Post-exercise heat exposure remains an interesting possibility to keep an eye on as more research emerges.

Full review here: https://sportrxiv.org/index.ph...

On my mindConfidence Fuels Dreams

We all have dreams and aspirations, but often, it's not our lack of ability that holds us back—it's our lack of confidence. It's easy to convince ourselves that we're not good enough, that our talents aren't sufficient, and that our dreams are out of reach. But the truth is, we are often capable of far more than we give ourselves credit for.

It's important to remember that everyone, even the most successful people, have moments of self-doubt. The key is not to let those doubts control our actions. Instead, we should focus on giving our best effort, regardless of our perceived limitations. When we push ourselves to try, we often discover that we're more talented and capable than we initially believed.

Let's work together to build each other up and encourage one another to pursue our dreams. By supporting each other and sharing our experiences, we can create a community that fosters growth and self-belief. Remember, talent matters, but it's not the only factor in success. Don't be your own bottleneck by talking yourself out of opportunities before you even try. Together, we can learn to believe in ourselves and achieve more than we ever thought possible.