CYCLING, ANSWERED STRAIGHT.

The fastest way to raise FTP for amateur cyclists: fix your intensity distribution, add targeted threshold and VO2max work, fuel it, and recover. What the World Tour coaches prescribe.

How much Zone 2 cyclists actually need — roughly 80% of weekly training time, in rides of 60–90 minutes or longer. What World Tour coaches prescribe, and the mistake amateurs make.

Stuck for months? Cycling plateaus almost always come down to five things — grey-zone riding, under-recovery, under-fuelling, no periodisation, or a stale plan. How to break through.

Polarised vs sweet spot training for cyclists. Polarised (80/20 easy/hard) wins for most amateurs long-term; sweet spot suits time-crunched blocks. When to use each, per the research.

How to test FTP accurately: the 20-minute and ramp protocols, why prep and a fresh body matter more than the test you pick, and how often to retest. Avoid the calibration errors.

How many hours a week cyclists should train: 4–6 for steady gains, 8–12 for serious amateurs, 6 the rough minimum for structured progress. Why consistency beats peak hours.

How many carbs to eat per hour cycling: 60g/hr for most rides, up to 90–120g/hr for racing if your gut is trained. Why the pro 120g rule fails amateurs, per Dr Sam Impey.

What to eat before a long ride: a carb-focused meal of 1–4g/kg 1–4 hours before, lower in fat and fibre. Plus what to eat the night before, and why fasted long rides usually backfire.

Yes — cyclists should strength train twice a week. It protects power, slows muscle loss after 40, and won't make you bulky. The cycling-specific protocol Roadman prescribes.

How masters cyclists over 40 should train: fewer but better hard sessions, twice-weekly strength work, and programmed recovery. Why the plan that worked at 30 won't work now.