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973 articles across 20 pagesHOW TO PACE A LONG CLIMB: STOP BLOWING UP IN THE FIRST 2 MINUTES
Everyone goes too hard in the first two minutes of a long climb. The adrenaline hits, the gradient kicks up, and you're suddenly 20 watts above plan. Here's how to fix it permanently.
THE CYCLING RECOVERY WEEK: WHAT TO ACTUALLY DO (NOT WHAT YOU THINK)
Recovery weeks feel wrong. You feel flat, heavy, sometimes slower than usual. That's not a sign it's failing — it's a sign it's working. Here's what to do, what to avoid, and why the adaptation happens during the rest.
12-WEEK STRENGTH TRAINING PLAN FOR CYCLISTS WHO HAVE NEVER TOUCHED A GYM
You don't need a powerlifting programme. You need stability, then strength, then power — in that order. Here's the 12-week plan built for cyclists who've never set foot in a gym.
FUEL FOR THE WORK REQUIRED: THE FFTWR METHOD THAT CHANGED HOW I COACH NUTRITION
You don't eat the same thing on a rest day as you do before a five-hour sportive. That's the entire premise of Fuel for the Work Required — and once you get it, nutrition stops being confusing and starts being a system.
HOW TO READ YOUR TRAININGPEAKS WORKOUT (WITHOUT OVERTHINKING IT)
You open TrainingPeaks and see a wall of numbers — TSS, IF, NP, coloured zones, workout descriptions full of abbreviations. Most of it matters less than you think. Here's what to actually pay attention to.
MESOCYCLE TRAINING EXPLAINED: THE 4-WEEK BLOCK THAT DRIVES ALL YOUR GAINS
Every structured training plan is built on mesocycles — 3 weeks of progressive load followed by 1 week of recovery. Miss the recovery week and you're not training. You're just accumulating fatigue.
MARCO PANTANI'S DEATH: ESTABLISHED FACTS AND OPEN QUESTIONS
Pantani died in Rimini in 2004 from acute cocaine intoxication. The 2022 parliamentary report documented serious anomalies in his 1999 blood control; the Trento inquiry was archived in May 2026 while a Rimini inquiry remained open in the latest status Roadman could verify.
CYCLING TRAINING CAMP: WHAT TO EXPECT ON YOUR FIRST WEEK
A first cycling camp should not be a mystery or an FTP test. Compare the route load, pace policy, support, meals, bike logistics and insurance before you book.
WHY GIRONA IS THE BEST PLACE IN EUROPE TO TRAIN ON A BIKE
Mallorca has the marketing budget. Tenerife has the altitude. Calpe has the cheap flights. Girona has the entire World Tour quietly living within ten kilometres of the cathedral. Here is why most pros, given the choice, pick this one.
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.
THE 2026 GIRO D'ITALIA: 3 STAGES AND 3 RIDERS THAT WILL DECIDE THE PINK JERSEY
The 109th Giro d'Italia starts Friday in Bulgaria. Here are the three stages and three riders that will decide the pink jersey.
AEROBIC DECOUPLING EXPLAINED: THE CARDIAC DRIFT NUMBER THAT TELLS YOU IF YOUR BASE IS REAL
Heart rate climbing while power stays flat — that's not just heat or fatigue. It's a number called aerobic decoupling, and once you know how to read it, it tells you whether your base is real or whether you've just been counting hours.
CYCLING CADENCE BY AGE: WHAT CHANGES AFTER 40?
Age does not create a magic cadence number. This masters guide replaces the old “spin 5–10 rpm faster” rule with evidence, a practical test and clear limits.
EFFICIENCY FACTOR FOR MASTERS CYCLISTS: THE SINGLE NUMBER THAT TELLS YOU IF YOUR AEROBIC BASE IS IMPROVING
Most cyclists chase FTP. Efficiency Factor is the metric that quietly tells you whether the work you're doing is actually building anything underneath it. For masters cyclists, it's the most useful single number on the head unit.
GLUTE ACTIVATION FOR CYCLISTS: WHY YOUR BIGGEST MUSCLE IS THE ONE DOING THE LEAST WORK
Your glutes should be the engine of every pedal stroke. For most cyclists they're a passenger — overridden by quads and hip flexors that have spent the day at a desk. The fix takes ten minutes a day and changes how every climb feels.
IRON DEFICIENCY IN MASTERS CYCLISTS: THE SILENT FTP KILLER MOST RIDERS MISS
You're sleeping well, eating well, training right — and yet every climb feels like wading through wet cement. For masters cyclists, the answer is often hiding in a single line on a blood test most riders never bother to read.
LACTATE THRESHOLD TEST AT HOME: HOW CYCLISTS CAN FIND LT1 AND LT2 WITHOUT A LAB
FTP is a single number for a single hour. Lactate threshold gives you two numbers that tell you exactly where to ride for every session of the week. Once the only people doing this were World Tour pros — now a small kit and a smart protocol gets you most of the way there.
THE POST-RIDE RECOVERY WINDOW FOR CYCLISTS OVER 40: WHAT THE FIRST TWO HOURS ACTUALLY DECIDE
The popular "30-minute anabolic window" was always overstated. The real recovery window is more like two hours, and for masters cyclists what you do inside it decides how the next ride feels — not the day after, but three days later.
PRE-RIDE BREAKFAST FOR CYCLISTS: WHAT TO EAT, WHEN, AND WHY MOST CYCLISTS GET IT WRONG
The breakfast before a long ride decides how the last hour feels. Get it right and you arrive at hour three with the legs still firing. Get it wrong and you spend two hours digging out of a hole that didn't need to exist.
RESTING HEART RATE FOR MASTERS CYCLISTS: WHAT THE NUMBER ACTUALLY TELLS YOU
Three beats up over baseline. That's all it takes for resting heart rate to be telling you something important. Learn to read it properly and you have the cheapest, most reliable readiness signal in your training week.
SPRINT INTERVAL TRAINING FOR MASTERS CYCLISTS: 30-SECOND EFFORTS THAT MOVE FTP WHEN NOTHING ELSE DOES
Six all-out 30-second sprints. Four minutes of recovery between them. The whole session takes 25 minutes including warm-up. For masters cyclists fighting against time and a flat FTP, SIT is the training stimulus the research community has been quietly endorsing for a decade.
WHY THE SNAP GOES FIRST: WHAT ANDY GALPIN'S RESEARCH SAYS ABOUT CYCLISTS OVER 40
Most cyclists over 40 still have the engine. What they have lost is the kick. Muscle physiologist Andy Galpin explains exactly which fibres are quietly shrinking, why endurance riding does almost nothing to protect them, and the targeted work that brings the snap back.
BENJI NAESEN: LANTERNE ROUGE CO-HOST ON WEIGHT LOSS AND IMPOSTER SYNDROME
Who Benji Naesen is, how he entered cycling media, and what he actually said about losing 10kg and feeling like an imposter.
CORY WILLIAMS: 1,640 WATTS IN THE SPRINT, 1,100 TO WIN
Cory Williams' peak sprint number is 1,640 watts. He won the biggest race of his career on 1,100. The gap between maximum power and winning power is where most cyclists' training is misallocated.
WE'RE RUNNING CAMPS. SIX DAYS IN GIRONA, OCTOBER 2026.
People have asked us about camps for about three years. The answer was always the same: not until we could do it the way we'd want to do it ourselves. We're finally doing it.
INDOOR VS OUTDOOR TRAINING: WHEN EACH ONE ACTUALLY WINS
The indoor-versus-outdoor argument isn't a war. They do different jobs. Here's the session-by-session split, why some sessions belong on the trainer no matter the weather, and why some sessions you cannot replicate inside no matter how strong the AI is.
JAY VINE ON HOW LESS TRAINING MADE HIM FASTER
Jay Vine went from Zwift Academy to UAE Team Emirates and won two Vuelta stages. Then he made the change that pushed him forward — he trained less.
LAURENS TEN DAM: HOW A GRAVEL RACE SAVED HIS CAREER
Laurens ten Dam spent 16 years in the World Tour, finished 9th at the Tour in 2014, and nearly walked away. A gravel race with a cooler of beer at the finish bought him three more years.
THE OVER-40 CYCLIST'S RECOVERY AUDIT: SEVEN THINGS TO CHECK
After 40, recovery is the input that decides whether the training sticks or doesn't. The work hasn't changed; the recovery profile around the work has. Here's the seven-point audit we use with masters cyclists in the Not Done Yet coaching community.
MATEJ MOHORIČ ON WHAT A TOUR STAGE WIN ACTUALLY COSTS
Matej Mohorič has won at the highest level — Milan-San Remo, multiple Tour de France stages. The cost of those wins isn't visible from the outside. Inside, it's almost everything.
MENTAL TOOLS THAT HOLD UP AT THRESHOLD: CLIMBS, TTS, AND THE LAST HOUR
At threshold and above, the mind is the variable. Four tools — segmenting, breath anchoring, the 90-second rule, and the second-person voice — hold up reliably across long climbs, time trials, and the last hour of any hard ride. Practical, not motivational.
NOMIO GREEN SHOTS: WHAT PRO CYCLISTS ARE ACTUALLY DRINKING
The little green bottles in every World Tour rider's hand right now aren't beetroot 2.0. The mechanism is different — and the science is more cautious than the marketing.
NUTRITION PERIODISATION FOR CYCLISTS: BASE, BUILD, AND RACE
Eating the same way year-round is the same mistake as training the same way year-round. Here's how carbohydrate, protein, and total energy availability should change across base, build, and race phases — and why most amateur cyclists get the build phase exactly wrong.
HOW TO PEAK FOR A SPORTIVE: A 12-WEEK FRAMEWORK THAT HOLDS UP
Most amateur sportive plans collapse in the final fortnight. The work was there; the timing wasn't. Here's the 12-week peaking framework — the same block structure we run with masters cyclists who train around real lives — built to put your form on race day, not in the file.
RACE-DAY FUELLING: A 24-HOUR TIMELINE FROM WAKE-UP TO FINISH
Most amateur fuelling failures aren't about what the rider eats — they're about when. Here's the hour-by-hour timeline from race-morning wake-up through the finish, calibrated to four- to eight-hour amateur events and the body of a rider with a job.
HOW TO READ YOUR TRAINING DATA: TSS, CTL, ATL, AND TSB WITHOUT THE JARGON
Most amateur cyclists have a TrainingPeaks account they barely read. The numbers there — TSS, CTL, ATL, TSB — are not as complicated as they look. Here's the field guide for reading them properly, and the three signals worth acting on.
HOW TO USE RPE ALONGSIDE POWER: THE TWO-CHANNEL SYSTEM
Power tells you what you're doing on the bike. RPE tells you what that work is costing your body. Used together, they catch the days when the watts say you're fine and the legs say you aren't — which is roughly half the days that matter.
RYAN COLLINS: EIGHT WORLD RECORDS AND THE THREE TWEAKS BEHIND THEM
A car wrote off Ryan Collins' Olympic bid in 2017. In 2024 he averaged 46.6 km/hr for six hours on an indoor velodrome. Three training and fuelling changes did most of the work.
SEBASTIAN BREUER ON WINNING BADLANDS: AERO, PACING, AND BIKE SETUP
3D-printed aero bars on a gravel bike. Two big bags. A coffee bottle for the night riding. Sebastian Breuer's Badlands setup tells you almost everything about how to win an ultra.
STRENGTH TRAINING FOR CYCLISTS: THE MINIMUM EFFECTIVE DOSE
Most cycling-specific strength advice fails because it asks too much. The minimum effective dose is two short sessions per week, four cycling-specific patterns, loaded with intent — and the published evidence is clear that this is enough to move the watts.
PROF TIM SPECTOR ON THE GUT, CYCLING PERFORMANCE, AND WHY 99% GET IT WRONG
The gut microbiome is more powerful than your genes for weight, mood, and longevity. Prof Tim Spector explains what cyclists are getting wrong — and the simple fixes that actually move the needle.
TJ EISENHART: BREATHWORK, COLD WATER, AND WHY HE QUIT THE WORLD TOUR
TJ Eisenhart had everything the World Tour offered. Then he watched a group of pensioners outlast him in a cold-water tank and realised his mind was weaker than he thought.
WHY YOUR FTP IS STUCK: THE 5 CAUSES BEHIND ALMOST EVERY PLATEAU
An FTP that hasn't moved in eighteen months is not random. It is one of five patterns. The fix is rarely "train harder" — it's more often the one input you've been holding constant while the rest of your life moved on.
THE 80/20 CYCLING RESET THAT ACTUALLY MADE ME FASTER
Most cyclists train too hard on their easy days and too easy on their hard days. The fix is the most uncomfortable simple change you can make to your week.
ALEX DOWSETT ON THIRTEEN YEARS AS A PRO: WHAT AMATEURS TAKE FOR GRANTED
Six-second-anticipation crashes. Bike fit changes that put 400 watts in a TT bike rider's legs. The hard-border road rules in the US that British and Irish amateurs do not respect. What thirteen years on the World Tour teaches a rider to see.
ALEX HOWES ON THE TOUR DIVIDE: EQUIPMENT BEATS FITNESS
Knowing your equipment beats fitness on the Tour Divide. Three 16-hour rides expose what a five-hour ride hides. World Tour residual legs help. They do not substitute for the experience of having ridden long enough to know what breaks.
ALEX WILD AT SEA OTTER: THE POWER FILE THAT TELLS THE REAL STORY
A 2,000 TSS block in eight days. A normalised 390 watts for an hour three weeks before Sea Otter. Six minutes of repeatability at four to four-thirty watts per kilo. Alex Wild opened the file. Here is what the file says.
ANDRÉ GREIPEL ON THE ROADMAN PODCAST: 158 WINS AND THE SPRINT CAPTAIN'S CODE
André Greipel won 158 races and gave every Tour de France stage bonus to his team. The captain's code, the burnout problem, and what serious amateurs can actually use from a 158-win sprinter.
40 GRAMS OF PROTEIN BEFORE BED: THE CYCLING RECOVERY LEVER MOST AMATEURS SKIP
Two decades of research, a probe in the belly fat, and a string of trials on real athletes. The verdict on a 30 to 40 gram protein feed before bed is the same in every study. It does not make you fat. It might make you faster.
BRIAN SMITH ON THE ROADMAN PODCAST: WHY SUFFERING STILL WINS RACES
Brian Smith won two British national titles and finished 45th at the 1992 Worlds in Sean Kelly's group. He didn't float through any of it. On the Roadman Podcast, he explains why suffering still beats science, what Robert Millar taught him about the 53x12, and how MTN-Qhubeka rebuilt African pros through the people they sat next to on the bus.
BRITISH CYCLING, WIN AT ALL COSTS, AND WHAT THE ACADEMY RIDERS ACTUALLY SAW
The "macho and primal culture" framing gained traction after the Varnish-Sutton review. The Academy alumnus on the podcast pushes back. Both things can be true. The lesson for the rest of cycling is what high-performance culture should and should not look like.