Menu

Current Events, News, and Updates

Select your free booklet

Select your free booklet

Enter an email address.

Select a booklet

Select a state

Best masks for running and cycling

The study measured respiratory droplet output of various masks and face coverings. Researchers stated that speaking through the neck gaiter caused large respiratory droplets to disperse into a multitude of smaller droplets that hang in the air longer, rendering it less effective.

Remember, we’re still in the early stages of understanding the long-term impact of wearing different types of masks, especially during exercise. There are some limits to this research study. They did not investigate breathing while exercising or nasal breathing. And, the focus of the study was to demonstrate an easy method of testing various face coverings for future research. Other factors not considered include material type, how the gaiter fits, speech patterns and head positioning.

The sample size in this study was only one person wearing the gaiter. With such a small sample size, it’s difficult to generalize these results to the larger population.

Best face coverings for running and cycling

Duke University study on face mask efficacy

One more note on masks, beware of the training masks that claim to simulate altitude. They do not. They are “re-breathers” that offer resistance to breathing when training.

Contact Coach Mantak

Race day warm up: does it really make a difference?

My initial response to this question is YES. But, that’s the simple answer. The more complicated answer is: it depends. Read on for 8 tips on how to understand which factors matter for you, how to get more out of your warm up, improve race results and learn sample warm up strategies for your next […]

Looking to get faster in your next big triathlon? Integrating speed work or interval training is a key factor in this quest. In this post, I focus on run and bike workouts specifically as swimming favors interval training year round. When to start incorporating interval training depends on your “training age”. By this I mean, […]

The cold and flu bugs are lurking around every corner this winter and our immune systems have a hefty job to keep us healthy. As endurance athletes, we’re all healthier on one had, but also more vulnerable to upper respiratory illness such as colds and flus. Here are some tips on how to stay healthy […]

Blog Post: Off-season training and activity

Blog Post: Off-season training and activity Fall is upon us. The days are shorter and nights are cooler. I really love this time of year. In Colorado, the air is crisp and clear, but autumn can be short here 90 degrees one day, snow the next and we’re onto winter! Off-season training: what does it […]

In my racing days, ice baths were THE non-invasive, non-pharmaceutical option to speed recovery after a hard training session or race. My running coach told me to do them and I really felt they helped me recover faster and decrease muscle soreness. In the past 10 years, studies are starting to show that ice baths […]

Cyclists: Pedal Better

How to improve efficiency on the bike Faster, stronger, easier we are all looking for ways to ride further and ride faster. One simple, and often overlooked, way to achieve this is to improve pedaling mechanics. Pedaling more efficiently improves overall cycling efficiency, defined as the amount of power produced for a given level of […]

Top