As endurance athletes, we're used to monitoring our heart rate while we're working out. But our heart rate at rest - and the variability between beats - can tell us a lot about how well that training is working. Mac and Ginger go deep into the science so you know what to pay attention to and why, when you're ready for more work and when it's time to back off.

**Learn more:**

https://www.wahoofitness.com/blog/everything-know-heart-rate-training/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here! 

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-understanding-resting-heart-rate-and-heart-rate-variability-hrv/19259

There’s more to winning field sprints than having incredible peak power numbers. Neal and Jeff break down the skills, power, and speed to be a great sprinter, from understanding the demands of the course, positioning in the pack, how to ride climbs and descents, managing your team’s effort and why five-minute power (MAP) matters so much to get into the best position for victory.

Open The Road  by Wahoo 

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-why-winning-sprints-takes-much-more-than-sprinting/19201

The way the pros race up mountains is quite dramatic — and specific to race situations. Neal and Mac explain the tactics of climbing in professional racing while offering their top tips to get you to the top of your local climb faster than ever before.

**Learn more:**

https://www.wahoofitness.com/blog/ask-experts-hill-climbing-101/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here! 

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-climbing-the-difference-between-the-pros-and-you/19080

With the women's Tour de France quickly approaching, Neal, and Jinger take a look at the history of women's cycling, the myths which kept women from competition, the struggle for equality, and, finally, why they're so excited about the future of the sport.

**Learn more:**

https://www.wahoofitness.com/blog/debunking-training-menstrual-cycle/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here! 

https://wahoox.forum.wahoofitness.com/t/newest-knowledge-episode-a-brief-history-of-womens-bike-racing/19029

90 hours at over 40kph. Decreases in bone density.  Dynamic calculations on time cuts. Dramatic maximum heart rate drops. More than 5,000 calories a day. Completing a Grand Tour is tough and our sports science team of Neal Henderson and Mac Cassin dive deep into the details -- interrupted only by a few colorful stories -- to help you understand what it really takes.

**Learn more:**

https://www.wahoofitness.com/blog/numbers-takes-race-grand-tour/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here! 

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-what-it-takes-to-ride-a-grand-tour/19028

One of the best ways to get better on the bike is to get off the bike. And while cross-training is expected in the off-season, we tend to drop it once we can spend more time outside on our bikes. Wahoo Sports Scientists Mac and Jeff discuss why you should keep cross-training year-round, examining the apparent benefits of doing so but also helping you identify the best activities for you, whether running, yoga, golf, or even pickleball.

**Learn more:**

https://www.wahoofitness.com/blog/definitive-guide-cross-training-cyclists/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here! 

https://wahoox.forum.wahoofitness.com/t/new-knowledge-post-get-off-your-bike-the-benefits-of-year-round-cross-training/19027

Intermittent Fasting has become one of the most popular nutrition topics in endurance sports over the last few years. Our Sports Science team dives deep into the research to find out what works, what doesn’t, and what questions you should answer before determining whether to incorporate fasting into your training.

**Learn more:**

https://www.wahoofitness.com/blog/ask-experts-understanding-calories/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here! 

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-intermittent-fasting-does-it-work-for-athletes-like-you/18783

Do you know how to fix a chain? Have you practiced sealing that tubeless puncture? What about route reconnaissance? Having a fun, and successful, gravel event isn’t just about being fit - you also need to be prepared in several other areas you might not have thought about. So, in this episode, Coaches Neal and Jeff share their top gravel tips to make sure you cross the line with a smile on your face and are pleased with your performance.

**Learn more:**

https://www.wahoofitness.com/blog/comprehensive-guide-gravel-training-racing/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here! 

https://wahoox.forum.wahoofitness.com/t/new-knowledge-podcast-episode-preparing-for-gravel-events/18708

Things change as we age, this much is clear. But what’s less clear is exactly what is changing, how fast those changes happen, and what can be done about it all. Wahoo Sports Scientists Neal Henderson and Dr. Jinger Gottschall bring out the science to examine what happens to male and female athletes as they age. What they find might surprise you - and even break some new ground in what we understand about how men and women hold onto fitness as they get older.

**Learn more:**

https://www.wahoofitness.com/blog/age-impact-performance-recovery/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here! 

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-the-aging-athlete-the-performance-myths-between-men-and-women/18642https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-the-aging-athlete-the-performance-myths-between-men-and-women/18642

What can you learn from beer, chicken wings, and a team of ice hockey players? Find out in this episode full of entertaining stories where Sports Scientists Neal Henderson and Mac Cassin examine the basics of hydration - what it is, why it matters, the mistakes to avoid, and how to drink smarter to get the most out of it yourself.

**Learn more:**

https://www.wahoofitness.com/blog/how-to-minimize-cramps/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here! 

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-drinking-lessons-hydration-basics-to-improve-performance/18641