THE FULL CATALOGUE
973 articles across 20 pagesCREATINE FOR CYCLISTS: WHAT 30 DAYS ON 5 GRAMS ACTUALLY DID
I spent ten years telling cyclists creatine was for bodybuilders. Then I ran the experiment myself. Five grams a day, no loading phase, thirty days. The sprint numbers were not what I expected.
THE 5-GRAM CREATINE PROTOCOL FOR CYCLISTS: DOSING, TIMING AND TRADEOFFS
5 grams a day for 30 days, no loading phase, $15 a tub. Sprint power up 5%. Climbing weight up 1.5kg. A cyclist's unsparing read on creatine.
370 WATTS HAPPY BEATS 400 WATTS MISERABLE: ANTHONY CUTS HIS TRAINING IN HALF
400 watts at 75 kilos became 370 watts at 80 kilos. Three years of training on half the volume. The TrainingPeaks data is brutal. The life on the other side of it is not.
THE 15% TAPER GAIN MOST CYCLISTS SKIP — AND WHY BACKING OFF FEELS WRONG
Backing off feels like falling behind. That feeling is the trap. The 15% performance gain hiding in a proper taper is the one most cyclists never earn, because the discipline of doing less is harder than the discipline of doing more.
DR. DAVID DUNNE ON THE ROADMAN PODCAST: WHY MOST CYCLISTS GET RACE WEIGHT WRONG
Most serious amateurs train 8 to 12 hours a week and still carry 3 to 7 kilos they would rather not. Dr David Dunne, the nutritionist behind INEOS, EF and Uno-X, explains why the "lighter is faster" framing is the problem, not the solution.
DR ALLEN LIM AND CYCLING'S REBIRTH AFTER ARMSTRONG
Dr Allen Lim refused doping at Garmin and made up the deficit by innovating around hydration, fuelling, and aerodynamics. The framework he describes for how the sport rebuilt clean performance is the foundation of the modern professional era.
DYLAN JOHNSON'S 2025 OSCILLATION TRAINING EXPERIMENT
Johnson called it an experiment, not a gold standard. This guide preserves the exact 2025 context instead of scaling an elite Unbound block into an amateur prescription.
EATING MORE TO LOSE 9KG: THE OFF-BIKE CHANGES NOBODY TALKS ABOUT
Anthony lost 9kg eating more food than ever before. The kilos were the side effect. The real story is what changed off the bike — energy, sleep, mood, and a complete reset of the food morality that quietly haunts serious amateurs.
WITHIN RANGE, STILL KNACKERED: WHAT CYCLISTS MISS ABOUT TESTOSTERONE
Total testosterone is junk. Free testosterone is the metric. The fiftieth to seventy-fifth percentile is the target. And every cycling crash you ever walked away from is still sitting on the ledger.
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.
SMALL T TRAUMA AND THE WATTS YOU CANNOT FIND: GABBY BERNSTEIN FOR CYCLISTS
A throwaway comment in sixth grade can quietly write the rules of an athletic life thirty years later. Gabby Bernstein's path back from her own version of that story is the conversation a lot of cyclists need before the next training block.
GER REDMOND ON THE ROADMAN PODCAST: WHAT A PRO IRONMAN BUILT FROM A PRISON CELL TEACHES CYCLISTS
Ger Redmond had no coach, no plan, no swimming background, and a two-year prison sentence behind him. He still went sub-9:30 at Ironman Barcelona and earned a pro license. The mental method that produced it is the part of training most amateur cyclists are skipping. And it's fixable.
GYM VERSUS BIKE: WHAT 30 DAYS OF CONCURRENT TRAINING ACTUALLY DID
Two cyclists. One grinds a monster gear at 50 RPM. The other squats heavy at 80% of one-rep max. They both think their method builds power. The research is cleaner than the argument suggests, and the answer is not the one most amateurs assume.
THE OMERTA IS BUSTED: WHAT HANNAH GRANT WANTS AMATEURS TO STOP DOING WITH FOOD
Most club riders carry five to ten kilos of fixable weight. Cutting it is not a starvation problem. Hannah Grant has been inside the World Tour kitchens long enough to know which lever you actually pull.
TWO AND A HALF LITRES IN THIRTEEN HOURS: HANNAH OTTO'S KOKOPELLI LESSON
Frozen bottles. Two and a half litres of water across thirteen hours. Hypothermia at the finish line of a failed attempt. The Kokopelli FKT story is a textbook case in pacing, fuelling, and what failure actually buys you on the second attempt.
HEAT TRAINING FOR CYCLISTS: EVIDENCE, SAFETY AND HOT-EVENT PREPARATION
Heat acclimation can reduce strain when a cyclist must ride in hot conditions. It is not a proven universal 20-to-30-watt FTP shortcut, and deliberate heat exposure needs gradual, individual and safety-led planning.
HIDDEN MOTORS IN CYCLING: HOW MECHANICAL DOPING GOT THIS FAR
Hidden motors in bikes are real. The first case was caught at a World Championships. The second was caught at a local Italian masters race. That order tells you most of what you need to know about how mechanical doping spread.
JACK BURKE'S STRAVA RECORDS ON THE STELVIO, ALPE D'HUEZ AND MORTIROLO
Three Strava KOMs on three of the most iconic climbs in cycling. No team. No race calendar. Cold weather and a borrowed bike. The preparation behind the moment that put Jack Burke on every World Tour scout''s radar.
JOE FRIEL ON THE ROADMAN PODCAST: THE FAST AFTER 50 METHOD
Joe Friel, now in his early eighties, still rides 12 to 13 hours a week. This is the exact training method he has built over four decades of coaching masters endurance athletes — and it is not what most riders over 40 are doing.
JOHN WAKEFIELD ON TEAM BORA'S ENDURANCE BLUEPRINT
John Wakefield coaches Primož Roglič and Jai Hindley at Team Bora-Hansgrohe. Here is the WorldTour endurance blueprint he uses, translated for amateur cyclists targeting Badlands or Unbound.
JOHN WAKEFIELD ON BUILDING ENDURANCE: THE TEAM BORA COACH'S FATIGUE TEST FOR AMATEUR ULTRA RIDERS
Three minutes at threshold. A short questionnaire. Every 7 to 10 days. That is the test John Wakefield runs with Primož Roglič and Jai Hindley — and the one most amateurs targeting Badlands or Unbound have never heard of.
THE MASTERS DOPING PROBLEM: WHAT AMATEUR CYCLING HAS TO RECKON WITH
Over 180 riders started a recent local race. Drug testers showed up at the finish. Only 52 crossed the line. The rest vanished mid-race. This is masters cycling now. The doping problem is not abstract and it is not pro-only.
MICHAEL MATTHEWS ON 15 YEARS IN THE WORLDTOUR: THE TRAINING TRUTHS AMATEURS MISS
Michael Matthews has 15 years in the WorldTour. He never does base miles, rides high-200s to low-300s watts with efforts on top, and says easier riding with harder intervals left him "good for the effort, not fit enough to get through the race."
I DOUBLED MY CYCLING HOURS AND GOT SLOWER. WHY THAT HAPPENS.
Six hours a week to twelve, and slower. The pattern is so common it has a diagnostic checklist. Stress load, intensity distribution, distribution mismatch with the test, no progressive overload, and the missing coach to spot the plateau before it hardens.
NATHAN HAAS ON GRAVEL: HOW A COUNTERCULTURE SPORT IS EATING ITSELF
Eight people on a single pit stop. UCI points counting toward your overall total. Cat 4s lining up beside campers, mechanics, soigneurs and chefs. The sport gravel was meant to escape from is moving in. Nathan Haas wants the rockstars back.
NUMB HANDS WHILE CYCLING: THE FIVE FIXES BEFORE YOU PAY FOR A BIKE FIT
Numb hands are nerve compression. Usually fixable without a bike fit. Five causes, five fixes, and the discipline of changing one thing at a time so you actually know what worked.
THE FEEDBACK LOOP THAT SAVED HIM: OWEN VERMEULEN ON CYCLING AS RECOVERY
Cat four to cat three to cat two to cat one. A perfect feedback loop for a brain that had been chasing the wrong reward signal for fifteen years. Owen Vermeulen's story is the cycling-as-redemption story, told without any of the usual lies.
PELOTON'S $50 BILLION LESSON: WHY REAL CYCLISTS ALWAYS WON THIS STORY
Fifty billion dollars to three billion in two years. The biggest fitness business story of the decade quietly reminded the cycling world that inconvenience is the feature, not the bug.
THE PRO WINTER PLAYBOOK: FIVE THINGS THE BEST CYCLISTS DO WHEN NOBODY IS WATCHING
A 10 to 21 day break with no metrics. A dental check. A full blood panel. A season review that is honest about what worked. The pro winter is unsexy and structural. That is exactly why amateurs keep skipping it.
HOW RAPHA LOST $28.8M: THE CYCLING BRAND STORY THAT SHOULD WORRY THE INDUSTRY
Rapha posted a $28.8m loss in 2023-2024. Seven consecutive years unprofitable. The only profit in the brand's history was $1.8m in 2017 — the same year the Waltons bought in. The cycling story is also a warning to the rest of the industry.
IS ROAD RACING ACTUALLY DYING? WHAT THE CALENDAR NUMBERS SAY
Easter weekend used to be the biggest weekend in Irish domestic racing. Three races, 150-plus riders each, sold out before entry closed. Last year one race ran with 21 riders across multiple categories. The decline is not a phase. The sport is reorganising.
ROSA KLÖSER WON UNBOUND WITH A BORING PLAN. THE BORING BIT IS THE LESSON.
A flat tyre. A crash. A two-minute deficit at one of the deepest fields in gravel racing. Rosa Klöser still won. The training plan behind it was so simple she could describe it in two paragraphs. That is exactly the point.
SHORTER CRANKS ON A ROAD BIKE: THE 15-WATT CHANGE MOST AMATEURS HAVE NOT MADE
172.5 to 165 millimetres. A small change in the bike fit language. A 15-watt FTP gain in the Phil Burt data. A 3.5 per cent aero improvement in the Wiggins case. The pros have already moved. Most amateurs have not.
STEPHEN SEILER'S 80/20: THE DESCRIPTION OF WHAT WORKS
Eighty per cent easy. Twenty per cent hard. Almost nothing in between. Seiler did not invent it. He measured it across the world's best endurance athletes and named the pattern. The argument since has been about the implementation, not the principle.
SAME POWER, DIFFERENT DAY: WHY TEAM VISMA IS TRACKING BREATHING
Heart rate drifts. Power decays. Ventilation tells you what is actually going on. The most important metric in cycling training is the one almost nobody is measuring — yet.
BEATING TRAVEL FATIGUE: THE CYCLIST'S PRE-EVENT PROTOCOL
You spent twelve weeks training for an event and then sat in 3% humidity for seven hours, eating airline food and drinking nothing. The performance cost shows up two days later. Here is the pre-flight protocol that stops it.
THE $200,000 DONATION THAT CLOSED THE CYCLING INDUSTRY'S LOUDEST SILENCE
$200,000 to charity. No admission. No damages. That is how a fifteen-year partnership between cycling's biggest American brand and America's only Tour de France winner ended. The receipts tell a story the press releases would not.
TYLER HAMILTON, US POSTAL, AND THE COST OF FORGIVING LANCE
A Spanish hotel room. A red pill. A team doctor who said it was for his health, not doping. The first step into the apparatus that would eventually break US Postal apart. Tyler Hamilton on what the system actually felt like from inside.
ULI SCHOBERER INVENTED THE POWER METER. THE SPORT HAS SPENT FORTY YEARS CATCHING UP.
Before 1986, cycling had no language for measuring effort except heart rate and lactate tests at the lab. One engineer in Ulm decided that was not good enough. The strain-gauge crank he built in his workshop changed how the sport trains.
WHY WORLD TOUR PROS TRAIN SO EASY — AND WHY YOUR EASY ISN'T EASY ENOUGH
Most amateurs are not training too easy. They are training too hard on the wrong zones, with numbers built on a test that does not know how their metabolism actually works.
WIND TUNNEL AERO GAINS: WHAT DYLAN JOHNSON'S TEST REVEALS FOR GRAVEL
Four hours in the Silverstone wind tunnel. Thirteen watts saved. Not a single one came from a new frame or a deeper wheel. The kit is where the cheap watts are hiding — and most amateurs are still spending in the wrong order.
BEN HEALY ON THE ROADMAN PODCAST: THE TACTICAL RESET BEHIND A TOUR STAGE WIN
Ben Healy didn't get fitter between 2024 and 2025. He got smarter. Here is the story behind the yellow jersey, the descent attack at the Tour, and 495 watts at 62 kilos at Worlds.
TOUR DE FRANCE: UNCHAINED — SEASONS, EPISODES AND WHY IT ENDED
A fact-checked guide to all three seasons of Netflix's Tour de France: Unchained: what each season covers, where to watch, the official viewing figures, why there is no season 4 and where Roadman's critique begins.
AMATEUR CYCLIST FUELLING BENCHMARKS REPORT 2026 (COMING Q3 2026)
The third Roadman annual report — what amateur cyclists are actually fuelling on the bike, what the carb-per-hour ceiling looks like outside the WorldTour, and where the avoidable bonks are happening. Publishing Q3 2026. Get notified.
BADLANDS TRAINING PLAN: 16 WEEKS FOR 800KM ACROSS ANDALUSIA
800km. 16,000m of climbing. The Tabernas Desert at 40°C and the Sierra Nevada at 2,400m. Badlands is one of the hardest self-supported gravel ultras in the world — and the rider with the best sleep strategy wins it.
HOW MUCH CARBOHYDRATE PER HOUR FOR CYCLISTS?
The practical answer is between 30 and 120 grams per hour — and the 90g/hr figure most amateurs quote is wrong for half of them. Here is how to set yours by ride duration, intensity and gut training.
CYCLING AFTER 40 RECOVERY REPORT 2026 (COMING Q3 2026)
The companion to the Masters Cycling Training Report — a dedicated read on recovery for cyclists over 40. Sleep architecture, HRV interpretation, deload cadence, and the patterns that hold up across our coaching roster. Publishing Q3 2026. Get notified.
CYCLING NUTRITION PLAN FOR A 100-MILE SPORTIVE
100 miles is the distance where amateurs blow up. Not from fitness. From fuel. Here is the hour-by-hour nutrition plan that survives contact with the back half of a sportive.
THE MASTERS CYCLING WEEKLY SCHEDULE: A PRACTICAL PLAN AFTER 40
A Monday-to-Sunday starting schedule for masters cyclists, with clear rules for changing intensity, recovery, strength and volume to fit the rider.
DRAGON RIDE TRAINING PLAN: 14 WEEKS FOR THE WELSH MOUNTAINS
311km across the Brecon Beacons and Black Mountains. 4,700m of climbing. The UK's hardest sportive — and the Welsh weather decides as much of the day as the gradients do. Here is how to train for it.
GRAN FONDO NEW YORK TRAINING PLAN: 12 WEEKS FOR THE GW BRIDGE TO BEAR MOUNTAIN
160km from the GW Bridge up the Hudson Valley to Bear Mountain. Timed, ranked, and pack-dominated. The ride is rolling tempo with one big climb in the middle — and the pack tactics matter as much as the watts.