SUPER PRACTICAL - JULY 2026
Quick, actionable steps from studies I shared this month.
Update: I’ve refreshed the creatine supplementation deep-dive with nine new findings covering heat training, rehabilitation, female-specific dosing, and a few myth-busting confirmations.
My top 3 from JULY
Add short maximal sprints into an easy ride during your off-season or transition period. Elite cyclists who added sprints to one weekly low-intensity session during a 3-week transition period improved 20-minute power by 7.3% six weeks later versus a 1.3% decline in those who rode easy only.
Don’t adjust your carbohydrate fuelling strategy by menstrual cycle phase. In a controlled study of 12 athletes, carbohydrate supplementation improved heavy-intensity cycling time-trial performance equally in the follicular and luteal phases.
Don’t take antihistamines routinely during a dedicated training block. Combined H1/H2 receptor blockade reduced training-related improvements in power output, vascular function and oxidative enzyme capacity over 6 weeks, though VO2 Max gains were unaffected.