Sänus Sports Science

Great work from our athlete Alex Medina. Hard training and smart racing put him on the top of the podium at the Bootleg XC race this weekend.

Top Finish for Alex An outstanding result from Alex Medina over the weekend in his last mountain bike XC race of the year.

If you’re competing or hold a license in any Olympic sport you need to read the latest U.S. Anti-Doping Agency Prohibited List.
As an athlete it’s your responsibility to understand what is legal and what is banned.

Explanation of Key Changes on 2023 WADA Prohibited List An explanation of key changes to the 2023 WADA Prohibited List, which identifies substances and methods that are prohibited in sport.

A group ride from Las Vegas Bike Fit and EyeGear leaving Saturday @ 0600hrs heading down to the 3Feet4Pete charity ride.
If you pre-register for the event you won't have to line up when we get down there.
Please bring lights for the early stages as sunrise is not until 0645hrs.
The route will take Hualapai to Maule, Ft Apache to Mtns Edge Parkway, South Buffalo, West Erie to the Desert Oasis pedestrian bridge. Shinecock Hills to Southern Highlands Parkway and across St Rose Parkway to LV Blvd South.
Feel free to join in anywhere along the route.

Check out our latest video with fellow coach & bike fitter Colby Pearce. After a recent ride we got chatting about the growth in cycling and how to move from riding alone to riding with a group.

Don't forget to like and follow our YouTube channel so you get updated on each new video we post.

Cycling Group Rides - How to Handle Yourself Olympian and Former Pro Cyclists Colby Pearce and I chat about the do's and don'ts of group riding. We have some great advice for those new to cycling and se...

Habits are the things that make your life easier, sometimes they can make your life harder too.
In this video I talk about how habits works and what you need to understand before you start trying to make or break habits.

https://youtu.be/1tn85wjCNek

Coaching athletes is not as simple as it might appear. I recently gave some thought to what it is that I do and here's what I came up with.

How I Coach Cyclists - I Make Street Signs & Draw Maps An explanation about what I feel a coach is and how I approach working with athletes.It's not just about writing a plan or running some tests. It's about und...

Dr. Stacy Sims is dropping reality bombs again.

Sleep is like breathing. You can't decide to not breathe today and that you'll catch up tomorrow. The research is showing us that the cost of not sleeping well is much higher than originally thought.

Sleep quality has a huge impact on your performance, your immune system and your mental health.

Make a sleep a priority and your body and brain will reward you.

While we sleep, our bodies do a few incredibly important jobs. First, our bodies solidify memories and cognition. 🧠 It's also time to repair tissue and recover from your physical work during the day. 💪

In addition to aiding memory and tissue repair, sleep also is important for maintaining appetite and body composition and reducing cortisol.

Most of us can identify if our sleep is "good" or "bad" just by how we feel, but do you know how to read sleep data and adjust to get longer and/or better quality sleep? Here are a few things to know:

😴 One thing that we often forget about when talking about sleep is sleep consistency. This means going to bed the same time of day and waking up the same time of day. We want this in order to keep a consistent circadian rhythm & avoid phase shifting.

😴 We spend about 50% of our night in light sleep -- the time preceding REM sleep and slow wave sleep. We technically say light sleep is a transitional sleep between the really reparative sleeps.

😴 Around 25-30% of your total sleep should be in slow wave sleep. This is when your body is in it's full reparation mode. This phase is the most important for athletes...but also is the phase that's easily affected by anything that accelerates your sympathetic nervous system (ex: jet lag, eating before bed, consuming alcohol, consuming caffeine, etc.). Not great.

😴 REM is when we dream and when the body focuses on memory consolidation. For healthy sleep, we're aiming for about 20% of the night spent in REM.

Okay great, now you know a bit about what sleep is, but how does that help you get better sleep? This is why I created a Sleep Biohacking Activity Guide that walks you through how to conduct your own sleep improvement experiment using this sleep knowledge & researched sleep strategies.

This guide includes 2 exclusive podcasts discussing the science of sleep, my own sleep experiment results, and a discussion of results from people who have also participated in this experiment. This holiday season, I'm giving this guide away for FREE as a gift to all of you! 🎁

Download it at 🔗 www.drstacysims.com/BiohackSleep

Got a visit from the legendary Colby Pearce. Super generous guy with a great view of why we ride bikes.

Colby Pearce - Coach - Bike Fitter - Olympian Colby Pearce dropped by while passing thought town so we couldn't miss the opportunity to ride together.

Attention Specialized SL owners.

Specialized due to issue recall on Tarmac SL7 bikes The brand says harsh impacts may put extraordinary stress on headset components and may initiate a crack in the fork’s steerer tube

Some Very Interesting research coming out the Journal of Cell Metabolism on BMI and mBMI [metabolic Body Mass Index]
Looks in to what has become known as TOFI [Thin on the outside, Fat on the Inside] sometimes referred to as 'Skinny Fat'

It's time to change how we measure obesity We've relied on BMI for over 100 years, but researchers have developed a new measure - using your blood.

Check out our latest video. Don't forget to Like & Subscribe to our channel so you can kept up-to-date on our cycling, triathlon and training related posts.

Las Vegas Bike Fit on Google Nothing Beats Riding in Italy. https://youtu.be/og6oYKuAZj0 Cycling in Italy is a wonderful experience and can be extremely challenging. In this video we ride Cippo Carpegna in the Romagna region of Italy. This climb was a favorite of Marco Pantani. He used it regularly to gauge his fitness before r...

Sometimes what you think might be a good idea isn't doing what you though it was.

From a health standpoint, intermittent fasting is useful - especially for the general population who are not very active and struggling with metabolic diseases. However, if you're adding intermittent fasting on top of exercise, you aren't gaining any extra benefits.

❗️ In fact, if you’re a woman, adding intermittent fasting on top of exercise can be harmful to both your performance and your health. ❗️

💥 The threshold for kisspeptin disturbance in women is more sensitive than in men (note: kisspeptin is a neuropeptide, stimulating 2 areas of the hypothalamus in women, but only one in men).

💥 When kisspeptin is downregulated from low nutrient status, the endocrine system takes a hit- there goes the menstrual cycle, and the thyroid starts to downregulate (Hello lowered resting metabolism!) Diets such as intermittent fasting and keto disrupt kisspeptin production.

💥 Adding exercise to the equation just adds to the stress of denying our bodies important nutrient signaling. PS - your body starts storing more belly fat.

💥 The long term effects of intermittent fasting with exercise for women athletes is endocrine dysfunction, increases in abdominal fat, more depression, and subsequent fat gain.

Pretty much the opposite of why you started the diet in the first place, right?

Looking for more information about nutrition for women athletes? Check out my blog post on my website. To get my bi-weekly blog delivered straight to your inbox, sign up for my newsletter - follow the "Join the Movement" link at drstacysims.com. 📩