FEATURED — LATEST EDITORIAL
Pinned by the teamBARRY MURRAY ON FAT ADAPTATION: WHAT IT IS AND WHO IT'S FOR
WHY PROS TRAIN SO EASY: CHRISTIAN SCHROT ON THE AMATEUR MISTAKE
THE MIND IS THE LIMITER: DR MICHAEL GERVAIS ON AWARENESS TRAINING
A PERSON WHO RACES, NOT A RACER WHO'S A PERSON: PETE STETINA
THE FULL CATALOGUE
445 more articlesIT'S NOT JUST WHAT YOU EAT: SARAH BERRY ON FOOD QUALITY AND TIMING
Swap real food for ultra-processed and you'll eat 500 calories more a day without noticing — and gain weight within weeks. ZOE scientist Sarah Berry on why food quality, eating speed and timing matter as much as the calorie count, and what it means for cyclists.
THE METRICS POGAČAR USES: ALEX WELBURN ON CRITICAL POWER AND W'
The pros track more than FTP. Alex Welburn researches critical power and W' — the metrics behind the numbers Pogačar's team uses — but his most useful advice for amateurs is about a stress budget most riders blow without noticing.
IT'S YOUR BREATHING, NOT YOUR LEGS: DR ANDREW SELLARS ON CO2
When your breathing falls apart on a climb, it isn't oxygen you're short of — it's CO2 you're struggling to clear. Dr Andrew Sellars explains the physiology most cyclists get backwards, and what it means for training your breathing.
POGAČAR ISN'T JUST A FREAK: WHAT ANDY MCGRATH LEARNED
The media spent three years telling us Tadej Pogačar is just a freak of nature. Andy McGrath spent two years researching him and came back with a more useful story — one about racecraft, tactics and the fact that the best rider alive is beatable. Here's what amateurs should take from it.
HOW MUCH TSS IS A CENTURY? BUILDING 100-MILE FITNESS IN TRAININGPEAKS
A 100-mile ride costs you somewhere between 250 and 400 TSS depending on how hard you push. The question is whether your fitness can absorb that without blowing up. Here's how to use TrainingPeaks to build a century-ready engine — and why CTL matters more than your longest ride.
EVERESTING WITH A FULL-TIME JOB: THE CONOR GRIFFIN STORY
Conor Griffin sells truck parts and races Cat 4. Then he climbed the height of Everest on a bike. His story is the one I most want every amateur to hear, because it isn't about talent — it's about declaring a goal, getting some structure behind it, and the mental discipline to keep turning the pedals.
A WORLDTOUR MECHANIC ON WHAT AMATEURS GET WRONG ABOUT MAINTENANCE
Craig Geater has spent 20-plus years as a WorldTour mechanic, and he's watched every tool, fad and gimmick come and go. On the podcast he told me what he actually swears by — and what amateurs get wrong about maintaining their own bike. Here's the practical version.
WHY YOUR STOMACH SHUTS DOWN ON LONG RIDES (AND HOW TO FIX IT)
Three hours in, the gut rebels. Nausea, bloating, the gel you can't face swallowing. GI distress ends more long rides than empty legs do. Here's what actually causes your stomach to shut down — and the fixes that keep it taking fuel.
TAPERING WITH THE PERFORMANCE MANAGEMENT CHART: HOW TO TIME YOUR PEAK
Most amateurs taper on feel and panic. The Performance Management Chart turns it into something you can read: fitness held, fatigue falling, form climbing into the green. Here's how to time your peak using CTL, ATL and TSB — and the three mistakes that wreck a masters rider's race day.
THE SATURDAY SPIN
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THE ONE BIKE-FIT CHANGE WORTH A MINUTE: DARYL FITZGERALD ON SADDLE HEIGHT
A World Tour fitter watched a client drop his saddle 7mm and go a minute quicker on the same loop. Daryl Fitzgerald explains why saddle height is the one fit change worth obsessing over — and why you should only ever move it a millimetre at a time.
INSIDE INEOS: WHAT EDDIE DUNBAR'S TRAINING TEACHES THE SOLO RIDER
Eddie Dunbar trains inside the most marginal-gains-obsessed team in cycling — and still comes home to Cork to ride his favourite loop on pure feel. On the podcast he explained why structure, feel and environment all matter, and the lessons translate straight to the rider training alone.
TRACKING EFFICIENCY FACTOR IN TRAININGPEAKS: IS YOUR AEROBIC ENGINE GROWING?
Efficiency Factor is the most useful number most cyclists never look at. It tells you how many watts you're producing per heartbeat — and whether the base miles are building anything. Here's how to track it across a season in TrainingPeaks and read what it's telling you.
HOMEMADE RACE FUEL FOR CYCLISTS: DIY DRINK MIX, GELS AND RICE CAKES
Branded gels and mixes work, but at a couple of dollars a hit they make a big ride cost a fortune. You can make your own drink mix, gels and rice cakes that hit 90g an hour for pennies. Here's the ratio that matters and the recipes that work.
HOW MANY CARBS SHOULD A CYCLIST EAT PER DAY?
Carbs per hour on the bike gets all the attention. Carbs per day off it is where most amateurs quietly wreck their training. Here's the daily carbohydrate a cyclist actually needs — in grams per kilo, matched to your training load.
HOW TO WATCH THE TOUR DE FRANCE LIKE A COACH
Anyone can watch the Tour for the finish. A coach watches the cadence, the positioning before a climb, the riders quietly eating on the flat, the faces in the last 5km. Here's how to read what the camera shows you — and turn three weeks of TV into a coaching education.
PROTEIN BEFORE BED FOR CYCLISTS: THE ORMSBEE RESEARCH
Two decades of research point to a simple recovery lever cyclists ignore: 30-40g of protein before bed. Professor Michael Ormsbee explains how pre-sleep protein aids overnight adaptation — and why it matters most if you ride after work.
WHAT PARIS-ROUBAIX TEACHES ABOUT EFFORT, POSITION AND DURABILITY
A 54km/h opening hour. A fight for position that decides everything. Cobbles that get smoother the faster you go. Pro rider Ben Oliver broke down Paris-Roubaix from the inside, and the lessons about effort management and durability apply far beyond the cobbles.
WHY PHIL BURT FIXES YOUR CRANK LENGTH FIRST
The man who fitted Team Sky and British Cycling has a contrarian first move on any bike fit: change the crank length. Here's why Phil Burt thinks most amateurs are on cranks that are too long — and what dropping them fixes.
THE POST-SESSION NOTE: WHY WHAT YOU TYPE INTO TRAININGPEAKS MATTERS
The power file is only half the story. How a session felt — RPE, legs, sleep, stress — is the half that catches fatigue before the numbers do. Here's why the post-session note in TrainingPeaks is the most undervalued field in training, and how to use it.
THE ROADMAN FANTASY TOUR IS HERE: PICK YOUR SQUAD FOR THE 2026 TOUR
We built a fantasy Tour de France. Not a generic one — ours, for people who actually know who's who. Free to play, pick a squad, ride all 21 stages against the community. Team picking opens 26 June, scoring starts with Stage 1. Here's how to get in.
WHAT SPRINTERS DO DIFFERENTLY: THE SAM BENNETT MASTERCLASS
Watch a Sam Bennett win and try to find him in the last 10km. You can't — until he appears at 150 metres and it's over. Sprinting isn't raw power, it's positioning and energy conservation, played like chess on wheels. Here's what sprinters do differently, and what every rider can learn from it.
THE WORLD TOUR FUELLING RESET: WHAT SAM IMPEY TAUGHT ME
The World Tour nutritionist who fuels Pidcock and Ganna has a simple starting point for amateurs: 60 grams of carbs an hour, one gram a minute, regardless of intensity. Here's how Sam Impey thinks about fuelling — and why eating more is usually the upgrade.
THE SCIENCE OF CLIMBING AT TOUR DE FRANCE SPEEDS
A Tour climber holds around 6 watts per kilo up a mountain. A strong amateur holds 3.5 to 4. That gap explains everything — and yet the principles of pacing, fuelling and power-to-weight that govern their climbing are exactly the ones that govern yours. Here's the reality check, in real numbers.
THE ULTRA-ENDURANCE MINDSET: LESSONS FROM SOFIANE SEHILI
Sofiane Sehili rides ultra-distance for a living, and on the podcast he described riding so deep into sleep deprivation he was convinced he was dead. But the real lesson of the ultra mindset isn't the suffering — it's a total love of the bike, and the craft of managing yourself over days. Here's what it teaches every rider.