THE FULL CATALOGUE
953 articles across 20 pagesPROTEIN TIMING FOR CYCLISTS: THE ANABOLIC WINDOW MYTH AND WHAT ACTUALLY WORKS
The bodybuilding world sold us the anabolic window — eat protein within 30 minutes or lose your gains. The science tells a different story. Here's what endurance cyclists actually need, and when.
RACE DAY NUTRITION PLAN FOR CYCLISTS: HOUR-BY-HOUR FUELING GUIDE
Most race day nutrition plans fall apart because they start too late and wing it from there. This is the hour-by-hour playbook covering breakfast timing, pre-start fueling, 90-120g carbs per hour on the bike, and the caffeine window that actually matters.
SLEEP DEBT, HRV AND ADAPTATION: THE RECOVERY SCIENCE CYCLISTS IGNORE
You can nail every interval and still get slower, because the adaptation you trained for happens while you sleep. Here's what sleep debt does to your HRV, your hormones, and the fitness you thought you'd earned.
HOW TO STAY SANE ON THE TURBO TRAINER: MENTAL STRATEGIES THAT ACTUALLY WORK
Nobody loves the turbo trainer. Not even the pros. But the riders who figure out how to make it tolerable are the ones who come out of winter faster. Here is what actually works.
STRETCHING FOR CYCLISTS: WHAT ACTUALLY WORKS
Cyclists are told to stretch and told stretching is useless, often in the same breath. Both miss the point. Here's what the research actually supports, why your hip flexors are the real problem, and the routine that addresses it.
MANAGING TRAINING STRESS AS A MASTERS CYCLIST: HRV AND DELOADS
After 40, the training doesn't get harder — the recovery does. The riders who keep getting faster into their 40s and 50s aren't training more, they're managing stress better. Here's the HRV-guided, deload-driven way to do it.
TRAVEL RECOVERY FOR CYCLISTS: JET LAG, RACE TRAVEL AND HOLDING FORM
You trained for months and then spent 14 hours in a seat, three time zones from home, and turned up to your target race flat. Travel wrecks more good form than bad weather does. Here's how to arrive ready instead of wrecked.
HOW MANY WATTS PER KG TO CLIMB ALPE D'HUEZ
Alpe d'Huez is 13.8km at 8.1%, and your time on it is decided almost entirely by one number: watts per kilo. Here are the real W/kg targets for every finish time from sub-40 pro pace to a comfortable 75-minute tourist ascent — and how to actually train for the one you want.
WINTER BASE TRAINING: WHY PURE ZONE 2 ALONE ISN'T ENOUGH (THE MODERN APPROACH)
Every winter, the cycling internet tells you the same thing — ride zone 2, build your base, avoid intensity until spring. That advice worked when pros rode 25 hours a week. For the amateur on 8-12 hours, pure zone 2 is leaving fitness on the table. The modern approach is smarter.
THE SATURDAY SPIN
Get the week's training takeaways in one email.
30,000+ serious cyclists. What worked this week, what the pros did differently, and how to apply it.
GETTING INTO CYCLING AS A WOMAN: FINDING YOUR RIDE, YOUR PEOPLE, YOUR PACE
Women's cycling is growing faster than any other segment of the sport. But getting started — finding a group, showing up to that first ride, knowing where you fit — is still harder than it should be. Here is how to find your people and get riding.
STRENGTH TRAINING FOR WOMEN CYCLISTS: THE EVIDENCE-BASED GUIDE
Most cycling strength programmes ignore the thing that matters most for women: bone density. Cycling does not build it, oestrogen decline accelerates its loss, and bodyweight circuits will not fix it. Here is the evidence-based programme that actually works.
ZWIFT VS STRUCTURED TRAINING: WHEN GAMIFICATION HELPS (AND WHEN IT HURTS)
Zwift saved indoor training. It also created a generation of riders who race four nights a week and wonder why their outdoor FTP hasn't moved. Here's how to use the platform without letting it wreck your plan.
CYCLISTS HAVE WEAK BONES. RUNNING FIXES THAT.
The bone density data for cyclists is grim — 84% meet criteria for osteopenia or osteoporosis. Running provides the impact loading that cycling cannot, and the fix does not require much volume.
HOW TO ADD RUNNING TO YOUR CYCLING WEEK WITHOUT OVERTRAINING
The wrong way to add running: bolt two runs onto an already full cycling programme and wonder why you are exhausted by Thursday. The right way: treat running as a training tool that replaces low-value cycling sessions, not one that piles on top of them.
IS RUNNING GOOD CROSS-TRAINING FOR CYCLISTS? WHAT THE EVIDENCE ACTUALLY SAYS
Cyclists have complicated feelings about running. But the systematic reviews are in, the pros are doing it, and the physiology is clearer than ever. Here is what the evidence actually supports.
THE MENTAL HEALTH CASE FOR CYCLISTS WHO RUN
By October, you have spent eight months staring at a power meter. Every ride is measured, analysed, compared. Running offers something cycling cannot — a movement that has no watts, no FTP tests, and no performance anxiety. Sometimes the biggest training benefit is psychological.
HOW TO START RUNNING WITHOUT GETTING INJURED: A CYCLIST'S CHECKLIST
Strong lungs, weak tendons. That is the cyclist's running problem in five words. This checklist covers the specific vulnerabilities cyclists carry into running and how to manage each one.
OFF-SEASON RUNNING FOR CYCLISTS: WHAT THE PROS ACTUALLY DO
November arrives and the WorldTour riders start posting run Strava files. This is not a coincidence. Off-season running serves specific physiological purposes that riding through winter does not, and the smartest programmes in pro cycling have built it in deliberately.
A CYCLIST'S GUIDE TO RUNNING YOUR FIRST 5K (WITHOUT DESTROYING YOUR KNEES)
Your aerobic engine is ready for a 5K right now. Your tendons, bones, and connective tissue are not. This 8-week plan bridges the gap without sending you to a physiotherapist.
HOW MUCH CYCLING FITNESS ACTUALLY TRANSFERS TO RUNNING (AND VICE VERSA)
Your cycling VO2max is 58 ml/kg/min. You can sustain 280 watts for an hour. Surely that cardiovascular fitness means something when you lace up running shoes. It does — but the transfer is selective, and the parts that do not transfer are the parts that injure you.
WHY TIME-CRUNCHED CYCLISTS SHOULD BE RUNNING (YES, RUNNING)
You have 45 minutes before work. A ride barely gets you warmed up. A run delivers a genuine cardiovascular session with zero kit faff, zero route planning, and a training load your aerobic system actually notices.
WHY TRAIL RUNNING IS THE PERFECT CROSS-TRAINING FOR ROAD CYCLISTS
If you are going to run as a cyclist, run on dirt. Trail running addresses more cycling-specific weaknesses per minute than road running, with less impact stress and more mental engagement. The surface changes everything.
DOES AERO MATTER FOR AMATEUR CYCLISTS? THE HONEST ANSWER (AND WHAT TO SPEND ON FIRST)
Aero gets sold as free speed for pros and time triallists. But on the flat, drag is the biggest thing slowing any of us down — and your body, not your bike, makes most of it. That changes everything about what's worth doing first.
HOW THE TOUR DE FRANCE REALLY STARTED: A SCANDAL, A NEWSPAPER WAR, AND A YELLOW PAPER
The Tour de France wasn't dreamed up as a sporting ideal. It was a marketing stunt to sell newspapers in a feud that began with the Dreyfus Affair — and the colour of that newspaper is still worn at the front of the race today.
BARRY MURRAY ON FAT ADAPTATION: WHAT IT IS AND WHO IT'S FOR
Most cyclists burn carbohydrate because they've never trained their body to do anything else. Nutritionist Barry Murray on the slow road to metabolic flexibility — and an honest look at where fat adaptation helps and where carbs still rule.
WHY PROS TRAIN SO EASY: CHRISTIAN SCHROT ON THE AMATEUR MISTAKE
A WorldTour coach watches amateurs make the same mistake every week: short on time, they ride everything too hard because easy feels like a waste. Christian Schrot on why the pros do the opposite — and how to copy them.
THE MIND IS THE LIMITER: DR MICHAEL GERVAIS ON AWARENESS TRAINING
You train your legs, your engine and your fuelling. When did you last train your mind? Performance psychologist Dr Michael Gervais on why awareness is the skill that caps most cyclists — and why grinding harder isn't the answer.
A PERSON WHO RACES, NOT A RACER WHO'S A PERSON: PETE STETINA
Pete Stetina raced Tour of Utah three weeks after he couldn't walk without a cane — then left the WorldTour for gravel at the height of his powers. On reinvention, riding hurt, and being a person who races rather than a racer who's a person.
IT'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.
DARYL FITZGERALD ON SADDLE HEIGHT: CLAIMS, CONTEXT, AND A SAFE TEST
Daryl Fitzgerald's 7mm time-trial story is a useful case—not proof that every amateur rides high. Here is the transcript, evidence and safe method.
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.
SAM BENNETT: TOUR GREEN JERSEY, CAREER AND SPRINTING CRAFT
Sam Bennett rides for Pinarello Q36.5 in 2026 and won the 2020 Tour de France green jersey plus two stages. Here is the verified career record and a clearly labelled Roadman analysis of what his sprinting can teach ordinary cyclists.
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.