Coach Damian

Periodization in Cycling

Periodization in Cycling 1. What is Periodization?2. Cycles of Periodization2.1 Macrocycle2.2 Mesocycle2.3 Microcycle3. Types…

Coach DamianSeptember 21

Healthy Recipes

Chocolate Mug Cake with Raspberry Mousse

Chocolate Mug Cake with Raspberry Mousse Serves 1 // 5 minutes. Ingredients: 1 egg 50…

Coach DamianSeptember 18

Healthy Recipes

Protein Porridge with Coconut, Raspberry and Chia Seeds

Protein Porridge with Coconut, Raspberry and Chia Seeds Serves 1 // 10 minutes. Ingredients: 70g…

Coach DamianSeptember 11

Training Tips

The Symptoms of Overtraining And How to Deal With Them

Symptoms of Overtraining 1. What is Overtraining? 2. What are the Symptoms of Overtraining?…

Coach DamianSeptember 7

Healthy Recipes

Pearl Barley with Chicken in Zucchini and Tomato Sauce

Pearl Barley with Chicken in Zucchini and Tomato Sauce Serves 1 // 20 minutes. Ingredients:…

Coach DamianSeptember 4

Nutrition Tips Training Tips

Hydration for Cycling

Hydration for Cycling 1. Hydration for Cycling2. Benefits of Hydration3. Fluid Requirements4. Effects of…

Coach DamianAugust 31

Healthy Recipes

Power balls with dates and almonds

Power balls with dates and almonds Serves 7 // 25 minutes. Ingredients: 120 g dried…

Coach DamianAugust 28

What is Training Stress Score, Performance Management Chart in TrainingPeaks

Training Tips

What is a Training Stress Score [TSS] in Cycling?

What is a Training Stress Score (TSS) in Cycling? 1. Training Stress Score (TSS)…

Coach DamianAugust 24

Healthy Recipes

Smoothie with Blackberries and Almonds

Smoothie with Blackberries and Almonds Serves 1 // 5 minutes. Ingredients: 120g banana 100g blackberries…

Coach DamianAugust 21

Training Tips

Balance Exercises for Cyclists

Balance Exercises for Cyclists 1. Balance, How to Really Practice it? 2. Balance Exercises…

Coach DamianAugust 17

Healthy Recipes

Oat cookies with cranberries and almonds

Oat cookies with cranberries and almonds Serves 2-4 // 20 minutes. 12 Cookies. Ingredients: 100g…

Coach DamianAugust 14

Training Tips

9 The Best Core Exercises for Cyclists

Core Exercises for Cyclists 1. What is Core? 2. What is a Function of…

Coach DamianAugust 10

Healthy Recipes

Cream of Fresh Tomato Soup with Black Cumin

Cream of Fresh Tomato Soup with Black Cumin Serves 1 // 20 minutes. Ingredients: 500g…

Coach DamianAugust 7

Training Tips

Cyclocross Training Plan and Workouts

Cyclocross Training 1. Cyclocross Training 2. Cyclocross Workouts and Intervals 3. Cyclocross Training Plan…

Coach DamianAugust 3

Healthy Recipes

Chocolate Pancakes with Raspberries

Chocolate Pancakes with Raspberries Serves 1 // 15 minutes. Ingredients: 2 eggs 60g rye flour…

Coach DamianJuly 31

Training Tips

What are the physical benefits of exercise?

What are the physical benefits of exercise? 1. Introduction Nowadays, the fashion for being…

Coach DamianJuly 27

Training Tips

How to Prepare for a Stage Race?

How to Prepare for a Stage Race? 1. What is Stage Race? 2. How…

Coach DamianJuly 20

Healthy Recipes

Toasts with cottage cheese, raspberries and peanut butter

Toasts with cottage cheese, raspberries and peanut butter Serves 1 // 5 minutes. Ingredients: 200g…

Coach DamianJuly 17

Training Tips

How to Race Criterium?

How to Race Criterium 1. What is the Criterium? 2. How to Race the…

Coach DamianJuly 13

Salad with chicken feta cheese and dried tomatoes

Healthy Recipes

Chicken salad with feta cheese and dried tomatoes

Salad with Chicken, Feta Cheese and Dried Tomatoes Serves 1 // 20 minutes. Ingredients: 150…

Coach DamianJuly 10

Training Tips

Stretching for Cyclists

Stretching for Cyclists 1. Introduction 2. Stretching Before Cycling 3. Stretching After Cycling 1.…

Coach DamianJuly 6

Healthy Recipes

Coconut rice flakes with gooseberries and black raspberries mousse

Coconut rice flakes with gooseberries and black raspberries mousse Serves 1 // 10 minutes. Ingredients:…

Coach DamianJuly 3

Nutrition Tips

Carb Cycling for Women

Carb Cycling for Women 1. Introduction 2. Carb Cycling for Whom? 3. Carb Cycling…

Coach DamianJune 29

Healthy Recipes

Brownie Muffins with Cashew Nuts

Brownie Muffins with Cashew Nuts Serves 12 // 35 minutes. Ingredients: 2 ripe bananas 2…

Coach DamianJune 26

Training Tips

Foam Roller for Cyclists

Foam Roller for Cyclists 1. Foam Roller in Cycling 2. How to Use a…

Coach DamianJune 22

Healthy Recipes

Stuffed zucchini with rice, mushrooms and chicken

Stuffed zucchini with rice, mushrooms and chicken Serves 1 // 35 minutes. Ingredients: 50g of…

Coach DamianJune 19

Healthy Recipes

Strawberries Pancakes

Strawberries Pancakes Serves 1 // 15 minutes. Ingredients: 80g of rye flour 150g strawberries 2…

Coach DamianJune 12

Healthy Recipes

Pancakes with chicken, spinach and dried tomatoes

Pancakes with Chicken, Spinach and Dried Tomatoes Serves 2 // 20 minutes. Ingredients: 80g oatmeal…

Coach DamianJune 5

Healthy Recipes

Spring Oat Pizza from Pan

Spring Oat Pizza from Pan Serves 1 // 15 minutes. Ingredients: 2 eggs 50g oats…

Coach DamianMay 29

Healthy Recipes

Spinach Pasta with Chicken

Spinach Pasta with Chicken Serves 1 // 15-20 minutes. Ingredients: 100g spinach pasta 150g chicken…

Coach DamianMay 22

Training Tips

Fatigue Profile

Fatigue Profile in Cycling 1. What is Fatigue Profile? 2. Fatigue Profile Protocols 3.…

Coach DamianMay 18

Healthy Recipes

Protein Banana Bread

Protein Banana Bread Serves 2 // 45 minutes. Ingredients: 100g corn flour 50g spelt flour…

Coach DamianMay 15

Nutrition Tips Training Tips

Race Day Nutrition Plan

Race Day Nutrition Plan Introduction to Race Day Nutrition Months of preparation, hectolitres of…

Coach DamianMay 11

Healthy Recipes

Salad with Grilled Chicken and Eggs

Salad with Grilled Chicken and Eggs Serves 1 // 15 minutes. Ingredients: 150g chicken breast…

Coach DamianMay 8

Nutrition Tips

Carb Cycling, Diet for Cyclist

Carb Cycling, Diet for Cyclists 1. What is Carb Cycling? 2. Carb Cycling Meal…

Coach DamianMay 3

Healthy Recipes

Waffles Recipe for Two with Apple Jam

Waffles Recipe for Two with Apple Jam Serves 2 // 25 minutes. Ingredients: 100g corn…

Coach DamianMay 1

Training Tips

Power Profile

Power Profile in Cycling 1. What is Power Profile? 2. How to find your…

Coach DamianApril 27

Healthy Recipes

Snickers Pancakes

Snickers Pancakes Serves 2 // 15 minutes. Ingredients (4 pancakes): 100g corn flour 2 eggs…

Coach DamianApril 24

Training Tips

Recovery in Cycling

13 Methods for The Best Recovery in Cycling 1.1 Relax Sound easy but most…

Coach DamianApril 20

Healthy Recipes

Oatmeal with Forest Fruits and Almonds

Oatmeal with Forest Fruits and Almonds Serves 1 // 7 minutes. Ingredients 80 g oats…

Coach DamianApril 17

Anaerobic Training with ranges and sample workouts

Training Tips

Anaerobic Training and Workouts

Anaerobic Training, Ranges, Workouts 1. What is Anaerobic Training in Cycling? 2. Anaerobic Zone Ranges…

Coach DamianApril 6

Training Tips

Strength Exercises for Cycling

Strength Exercises for Cycling 1. Exercises for Cycling 1.1 Warm-up 1.2 Lower Body 1.3…

Coach DamianMarch 23

Training Tips

Sweet Spot Training and Workouts

Sweet Spot Training, Ranges, Workouts 1. What is Sweet Spot Training? 2. Sweet Spot…

Coach DamianMarch 16

Training Tips

VO2 Max Training and Workouts

VO2 Max Training, Ranges, Workouts What is VO2 Max Training? VO2 Max Ranges (time,…

Coach DamianMarch 9

Healthy Recipes

102 Healthy Smoothies Recipes

102 Healthy Smoothies Recipes Cleansing Smoothies Breakfast Smoothies Satisfying Smoothies Energy-Boosting Smoothies Low-Cal Smoothies…

Coach DamianFebruary 27

Cycling Gear

Adjust Your Saddle With a Smartphone

Adjust Your Saddle With a Smartphone Feeling a bit experimental with your saddle but you…

Coach DamianDecember 14

Cyklopedia Featured Photos

Chicago Cycling

THANK YOU My article for the best Polish cycling magazine "Szosa" Amateur in the Windy…

Coach DamianNovember 19

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