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973 articles across 20 pagesCYCLING LACTATE: WHAT IT ACTUALLY DOES (AND WHY EVERYTHING YOU'VE BEEN TOLD IS WRONG)
You've spent years blaming lactic acid for your burning legs. Here's the thing nobody tells you: lactic acid doesn't even exist in your body. And the molecule that does exist — lactate — is one of your most important fuels.
PACING AND FUELLING FOR LONG RIDES: HOW TO RIDE 100+ MILES WITHOUT FALLING APART
Every cyclist who has blown up at mile 70 made the same mistake. Not at mile 70 — at mile 10. The pacing and fuelling decisions that determine whether you finish a long ride strong or crawl home empty are made in the first hour, not the last one. This is the strategy for rides where the distance itself becomes the opponent.
ROADSIDE REPAIR SKILLS EVERY CYCLIST SHOULD HAVE BEFORE THEIR NEXT RIDE
The best bike in the world is just expensive furniture when you're standing over it with a flat tyre and no idea what to do. These are the mechanical skills that separate riders who fix it and ride on from riders who call for a lift home.
MENTAL FATIGUE AND BRAIN ENDURANCE TRAINING: THE PERFORMANCE LIMITER NOBODY TALKS ABOUT
You are three hours into a five-hour sportive. Your legs are fine. Your fuelling is on point. Your power numbers say you have plenty left. And yet the effort feels enormous — every pedal stroke requires a decision to keep going. That is not physical fatigue. That is your brain quitting before your body needs to.
NIGHT RIDING: HOW TO SEE, BE SEEN, AND STAY SAFE AFTER DARK
The days are getting shorter. Your training window is shrinking. Here is how to keep riding safely when the sun clocks off before you do.
PEDAL STROKE EFFICIENCY: WHAT THE RESEARCH ACTUALLY SHOWS ABOUT HOW YOU PEDAL
You have been told to scrape mud off your shoe, pull up on the pedals, and make perfect circles. The research from the last two decades says most of that advice is wrong — and the things that actually matter about your pedal stroke are not the ones most cyclists focus on.
RACE-DAY NERVES: THE SCIENCE OF PRE-RACE ANXIETY AND HOW TO MAKE IT WORK FOR YOU
Your heart rate is 20 beats above normal and you have not even clipped in yet. Your hands are clammy, your stomach is doing things it should not be doing, and the voice in your head is running through every possible disaster. Here is the part nobody tells you: that response is not a problem. It is fuel. The difference between nerves that destroy a race and nerves that drive one is entirely in how you interpret them.
RACE WEIGHT: THE SCIENCE OF FINDING YOURS
Race weight is the lightest you can get while holding or improving power — not the lightest you can get, full stop. Getting the distinction wrong costs watts, wrecks hormones, and ruins seasons. Here is how to find your number, hit it safely, and time it to the races that matter.
CYCLING SADDLE COMFORT: THE COMPLETE GUIDE TO ENDING THE PAIN
Most cyclists have been on the wrong saddle at some point. Some are still on it. This is everything you need to fix that.
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.
HOW TO PLAN YOUR CYCLING SEASON: CHOOSING EVENTS AND BUILDING YOUR YEAR
Most amateurs train reactively — signing up for events on impulse and cramming fitness. This is how to plan a season like a coach would: A/B/C events, reverse-engineered timelines, and a structure that survives real life.
THE SELF-COACHING FRAMEWORK: A COMPLETE SYSTEM FOR CYCLISTS WHO TRAIN ALONE
You already know the mistakes self-coached cyclists make. This is the other side — the complete framework for doing it right. Annual planning, weekly structure, testing, autoregulation, and the honest conversation about when self-coaching should stop.
CYCLING STRENGTH TRAINING: WHAT ACTUALLY TRANSFERS TO THE BIKE (AND WHAT DOESN'T)
The gym is full of cyclists doing work that never reaches the pedals. Three sets of fifteen on the leg press. Calf raises. Lat pull-downs. Effort spent, adaptation earned, transfer to the bike close to zero. The science of what actually crosses from the weight room to the road is specific, measurable, and largely ignored.
TENDON HEALTH FOR CYCLISTS: WHY YOUR TENDONS ARE THE WEAK LINK AFTER 40
Your muscles adapt in weeks. Your tendons take months. After 40, that gap widens — and it is where most cycling injuries start.
HOW TO PREPARE FOR A CYCLING TRAINING CAMP: 4-WEEK PLAN
Use the camp's hardest route to build a four-week preparation plan that tests your legs, equipment, fuelling and travel routine without arriving tired.
THE CYCLING TRAINING PYRAMID: GETTING YOUR PRIORITIES RIGHT
Most cyclists obsess over interval protocols while sleeping six hours a night and riding three weeks out of every five. The training pyramid flips that instinct on its head — and the numbers behind each tier explain why.
RACING AND RIDING ABROAD: THE COMPLETE GUIDE TO CYCLING TRAVEL, BIKE TRANSPORT, AND EVENT LOGISTICS
You have trained for months. The event is in another country. The gap between fitness and a good result is now logistics — getting your bike there in one piece, adjusting to the climate, and not sabotaging race week with bad travel habits.
CYCLING WITH CHRONIC CONDITIONS: AN EVIDENCE-BASED GUIDE FOR RIDERS WITH ARTHRITIS, DIABETES, AND HEART CONDITIONS
Your diagnosis changed your medical records, not your right to train. This is the evidence-based guide to cycling with arthritis, type 2 diabetes, and managed cardiac conditions — what adapts, what doesn't, and how to keep progressing.
CYCLING WITH CHRONIC CONDITIONS: EVIDENCE-BASED GUIDANCE FOR ARTHRITIS, DIABETES, AND HEART CONDITIONS
Many riders in the 35-55 bracket live with chronic conditions. These conditions do not have to stop you riding — but you need to be smart about how you do it. Evidence-based guidance to discuss with your medical team.
THE DAILY TRAINING READINESS CHECK: WHY WHAT YOU DO BEFORE THE SESSION MATTERS MORE THAN THE SESSION ITSELF
Your training plan does not know you had three hours of sleep. It does not know your resting heart rate is ten beats above normal. It does not know your hamstrings are still wrecked from Tuesday. A readiness check fills that gap — eight questions, under sixty seconds, and a clear answer on whether today should be a hard session, an easy spin, or nothing at all.
DRAFTING, ECHELONS, AND THROUGH-AND-OFF: THE GROUP RIDING SKILLS THAT SAVE YOU 30% OF YOUR ENERGY
Bert Blocken's wind tunnel research puts a hard number on drafting: 30-40% energy savings at close following distances. But sitting on a wheel is only the start. Through-and-off rotation, echelon positioning, and reading the rider ahead are the skills that separate riders who survive in a group from riders who drive one.
ENERGY AVAILABILITY AND RED-S — THE CYCLISTS' GUIDE TO NOT BREAKING YOURSELF
You can be eating enough to maintain your weight and still be in energy deficit deep enough to tank your performance, your bones, and your hormones. Energy availability explains why.
ETAPE CALEDONIA TRAINING GUIDE: 137KM THROUGH THE SCOTTISH HIGHLANDS
137km of closed roads through Highland Perthshire — past lochs, over moorland, and up the flanks of Schiehallion. The terrain is not extreme but the Scottish weather is as much a factor as the gradients, and that combination is what makes Britain's original closed-road sportive a genuine test.
YOUR FIRST GRAN FONDO: WHAT NOBODY TELLS YOU
A gran fondo is not a race. It is also not a sportive. It sits somewhere in between, and the riders who enjoy it most are the ones who understood that before the start line.
FONDO GIRO D'ITALIA TRAINING GUIDE: RIDE THE ROADS OF THE CORSA ROSA
The Fondo Giro d'Italia puts you on the same roads the pros raced days earlier — full road closures, professional timing, and ten thousand riders chasing the ghost of the peloton through some of Italy's most brutal mountains. The route changes every year. Your preparation cannot.
FUELLING SELF-ASSESSMENT: WHY MOST CYCLISTS ARE UNDER-FUELLED AND HOW TO FIX IT
You train with power. You track TSS and CTL. You periodise your intervals. And then you eat a banana and half a gel for three hours of riding. The gap between how precisely most amateur cyclists manage their training and how casually they manage their fuelling is the single biggest performance leak in the sport. This guide walks through the science of in-ride and daily nutrition, explains the scoring behind the Fuelling Self-Assessment, and ranks the fixes that actually move the needle — starting with the ones you are almost certainly getting wrong.
GEAR RATIOS IN CYCLING: THE MATHEMATICS, THE FEEL, AND HOW TO USE THEM
Your chainring and cassette sizes are just components. The gear ratio is what your legs actually feel. Understanding ratios -- the maths, the overlap, and the selection -- is the cheapest performance edge in cycling.
GRANFONDO CAMPAGNOLO ROMA TRAINING GUIDE: EVERYTHING YOU NEED TO KNOW
Granfondo Campagnolo Roma starts on the roads around Rome's historic centre, rides flat through the suburbs, then climbs into the volcanic hills of the Castelli Romani where Rocca di Papa separates the strong from the struggling. The October timing and 2,200m make it an ideal target for a first Italian gran fondo.
HOW TO TRAIN FOR THE GRANFONDO STELVIO SANTINI: A 16-WEEK GUIDE
The Granfondo Stelvio Santini finishes on the highest paved pass in the Eastern Alps — 2,758m, 48 hairpins, and roughly 25% less oxygen than the valley floor. This is how you prepare for it properly.
HOW TO FIND AND JOIN A CYCLING CLUB: THE COMPLETE GUIDE FOR NERVOUS NEWCOMERS
You've been riding solo for months, maybe years. You've seen the club riders sweep past in their matching kit, moving like one organism, and part of you wants in — but the other part imagines getting dropped after two miles and riding home alone in shame. That fear is almost universal. And almost always wrong.
HOW TO PACE YOUR FIRST CENTURY: AN HOUR-BY-HOUR GUIDE TO 100 MILES
The difference between finishing your first century with a grin and finishing it in a survival shuffle comes down to what you do in the first two hours. Not the last two.
HOW TO PEAK FOR YOUR A-RACE: THE COMPLETE GUIDE TO ARRIVING SHARP
Peaking is not tapering. The taper is one phase inside a larger process that starts six weeks before your A-race and ends when you clip in on the start line. Most amateurs get the taper roughly right and everything else wrong.
HOW TO READ A POWER FILE: WHAT YOUR DATA IS ACTUALLY TELLING YOU
Your power meter records everything. The .fit file sitting on your computer after every ride contains answers to questions most amateurs never think to ask — and the ability to read that data separates riders who train from riders who just ride.
THE INDOOR TRAINING SETUP THAT ACTUALLY WORKS: MAKING INDOOR CYCLING SUSTAINABLE
Most cyclists abandon indoor training within six weeks. Not because the equipment fails them, but because they never build a system around it. This is the operating manual for making the turbo sustainable — the routines, the programme design, and the mindset shift that turns forced suffering into your most productive training hours.
THE OVER-40 CYCLIST'S GUIDE TO STAYING INJURY-FREE ALL SEASON
After 40, injury prevention stops being something you think about after the damage is done. The riders who stay healthy all season aren't lucky — they've built a handful of small habits into their week that take less time than a coffee stop. This is the complete guide to what those habits are and why they work.
LA PINA CYCLING MARATHON TRAINING GUIDE: DOLOMITE PASSES THROUGH VAL DI FIEMME
135km through the Dolomites with 3,200m of climbing across Passo San Pellegrino, Passo Valles, and Passo Lavaze — sustained alpine climbing at altitude on roads that rarely flatten out. A quieter, less-balloted alternative to the Maratona dles Dolomites, and no less demanding on the legs.
HOW TO TRAIN FOR THE LIÈGE-BASTOGNE-LIÈGE CHALLENGE: A 16-WEEK GUIDE
273km. 4,000m of climbing. Repeated short, savage côtes through the Ardennes forests. The amateur version of cycling's oldest Monument is one of the longest sportives in Europe. This is how you prepare.
MAGNESIUM FOR CYCLISTS: THE DEFICIENCY YOU ARE PROBABLY IGNORING
You are tracking your carbs, your protein, your iron. But the mineral responsible for over 300 enzymatic reactions in your body is the one most cyclists never check.
HOW TO TRAIN FOR MARMOTTE GRANFONDO PYRÉNÉES: A 16-WEEK GUIDE
The Pyrenean sister to La Marmotte Alpes. Same organisation, different mountains. 170km, 4,600m of climbing, and a summit finish on the Tourmalet. This is how you prepare.
HORMONES AND CYCLING PERFORMANCE AFTER 40: WHAT THE SCIENCE ACTUALLY SHOWS
Your hormones are changing. That is not a crisis — it is a variable. And like every other variable in your training, it responds to the right inputs.
MASTERS CYCLING RECOVERY AFTER 40: WHY IT'S DIFFERENT AND HOW TO GET IT RIGHT
After 40, the training is not the hard part — the recovery is. Hormonal shifts slow protein synthesis, sleep quality declines, and the 48-hour rule between hard sessions stops being optional. This is the recovery framework that keeps masters cyclists adapting instead of breaking down.
THE MID-SEASON RESET: HOW TO FIX STALE FORM WITHOUT LOSING FITNESS
Your form has gone flat. The numbers are there but the legs are not. Every ride feels like work and none of them feel like progress. You do not need more training — you need a reset. And the research says a short, deliberate mid-season break costs you far less fitness than you think.
HOW TO TRAIN FOR NOVE COLLI: A 12-WEEK GUIDE FOR ITALY'S GREATEST GRAN FONDO
Nove Colli is 200km, nine climbs, 3,900m of vertical, and late-May Italian heat that breaks riders who prepared for the elevation but forgot about the temperature. This is how to arrive at Cesenatico ready for all of it.
THE OFF-SEASON ROADMAP: WHAT TO DO FROM YOUR LAST RACE TO YOUR FIRST STRUCTURED BLOCK
The off-season is not a gap between seasons. It is the first phase of the next one. What you do in these 4-8 weeks — the break, the reset, the audit, the strength work, the unstructured riding — determines whether January starts from a platform or a hole.
HOW TO ANALYSE YOUR RACE OR SPORTIVE PERFORMANCE AFTERWARDS
Most amateurs finish a sportive, upload to Strava, glance at average power, and move on. That file contains months of training direction if you know where to look. This is the systematic post-ride analysis framework.
POST-RIDE ANALYSIS: HOW TO REVIEW YOUR CYCLING DATA AND ACTUALLY GET FASTER
The ride is over. The data is sitting on your Garmin, waiting to tell you something useful. Most riders glance at the summary, check their Strava segment times, and move on. That is a missed opportunity.
UNDERSTANDING YOUR POWER-DURATION CURVE: HOW TO FIND AND FIX YOUR LIMITERS
Most amateurs know their FTP. Very few understand their full power-duration curve — the shape of it, what it reveals about strengths and weaknesses, and how to use it to direct training. This is how to read it and act on it.
POWER TO SPEED IN CYCLING: THE CUBIC RELATIONSHIP, AERODYNAMICS, AND GETTING FASTER WITHOUT GETTING FITTER
The relationship between power and speed is not linear. It is cubic. Double your watts and you gain roughly 26 per cent in speed, not 100. Understanding why — and where the watts actually go — is the single most useful piece of physics any cyclist can learn.
PREDICTING YOUR RACE TIME — WHAT ACTUALLY WORKS
Strava's estimated time is a coin toss. A physics-based race predictor that models aero drag, rolling resistance, gradient, and your actual power data gets within 2-3 per cent of reality — if you feed it honest numbers.
PROTEIN FOR CYCLISTS: HOW MUCH, WHEN, AND WHY IT MATTERS
Endurance cyclists need 1.6–2.2g of protein per kilogram of bodyweight daily — far more than the 0.8g/kg general population guideline. This pillar guide covers the Morton et al. meta-analysis evidence, leucine thresholds, protein distribution across 4–5 meals, source rankings, masters cyclist adjustments, and a full training-day meal plan.
HOW TO TRAIN FOR QUEBRANTAHUESOS: A 16-WEEK PYRENEAN PREPARATION GUIDE
200km across the Spanish and French Pyrenees, 3,500m of climbing, and a finishing col that kicks at 7.7% when your legs are already cooked. The Quebrantahuesos earns its name. This is how you prepare for it.