92 articles
WHICH BIKE UPGRADES ARE ACTUALLY WORTH THE MONEY?
The cycling industry wants you to believe everything is worth upgrading. Most of it isn't. Here's an honest ranking of what actually makes you faster versus what just makes your wallet lighter.
OFF-SEASON CYCLING FOR TRIATHLETES: HOW TO BUILD A BIGGER BIKE ENGINE
The off-season is where Ironman bike legs are built. Here's how to use winter to develop the cycling engine that makes your next race faster.
RACING TACTICS FOR AMATEUR CYCLISTS: BREAKAWAYS, POSITIONING, AND STRATEGY
Bike racing is chess at 40kph. The strongest rider doesn't always win — the smartest often does. Here are the tactical fundamentals that most amateur racers never learn.
WINTER CYCLING CLOTHING: THE COMPLETE LAYERING GUIDE
There's no bad weather, only bad clothing choices. Winter cycling is miserable when you're cold and miserable when you overheat. Here's the layering system that keeps you in the sweet spot.
TRIATHLON AERO POSITION: HOW TO GET FASTER WITHOUT GETTING FITTER
The cheapest watts in triathlon come from your position, not your engine. Here's how to optimise your aero setup for real speed gains on the bike leg.
POWER-TO-WEIGHT RATIO FOR TRIATHLETES: WHY IT MATTERS LESS THAN YOU THINK
Cyclists obsess over W/kg. But for triathletes, the picture is more nuanced. Here's when power-to-weight matters, when it doesn't, and what you should actually optimise.
SADDLE SORE PREVENTION: CHAMOIS CREAM, BIKE FIT, AND WHAT ACTUALLY WORKS
Saddle sores have ended more cycling seasons than bad weather. They're preventable, but only if you understand what causes them. Here's the full protocol.
HOW TO IMPROVE YOUR FTP: THE EVIDENCE-BASED GUIDE FOR AMATEUR CYCLISTS
FTP improvement isn't magic. It's systematic. Here's the framework that works, drawn from conversations with Professor Seiler, Dan Lorang, and hundreds of coached cyclists.
BREATHING TECHNIQUES FOR CYCLING: HOW TO BREATHE FOR PERFORMANCE
Most cyclists never think about breathing until they're gasping. But how you breathe affects oxygen delivery, core stability, and how hard the effort feels. Here's how to get it right.
WHY CYCLISTS GET CRAMPS AND HOW TO PREVENT THEM
Cramping in the final hour of a long ride is the most demoralising experience in cycling. The causes are more complex than 'drink more electrolytes' — here's what the science actually says.
HOW TO BREAK THROUGH AN FTP PLATEAU: WHAT ACTUALLY WORKS
You've been training consistently. You've been putting in the hours. And your FTP hasn't moved in months. Here's what's actually holding you back.
MTB FORK SETUP GUIDE: AIR PRESSURE, REBOUND & COMPRESSION EXPLAINED
Your fork is the most important contact point between you and the trail. Here's how to actually set it up properly — not just pump it and hope.
TRIATHLON BIKE NUTRITION: HOW TO FUEL THE BIKE LEG WITHOUT DESTROYING YOUR RUN
The bike leg is your only real chance to eat. Get your triathlon bike nutrition wrong and you'll bonk on the run. Here's exactly what to consume, when, and how much.
MTB TYRE PRESSURE GUIDE: FIND YOUR PERFECT PSI FOR TRAIL, ENDURO & XC
Tyre pressure is the single biggest setup change you can make on a mountain bike. Two PSI either way changes everything. Here's how to get it right.
INTERVAL TRAINING FOR BEGINNER CYCLISTS: YOUR FIRST STRUCTURED SESSIONS
Intervals are where fitness gains accelerate. But jumping into VO2max efforts on week one is a recipe for burnout. Here's how to introduce structured training properly.
COMPLETE MTB SUSPENSION SETUP GUIDE: FORK & REAR SHOCK IN 20 MINUTES
Most riders never touch their suspension settings after the first ride. That means most riders are leaving grip, comfort, and speed on the table. Here's the 20-minute setup that changes everything.
FTP PACING FOR IRONMAN: HOW TO RIDE THE BIKE LEG WITHOUT BLOWING UP ON THE RUN
The fastest Ironman bike split means nothing if you walk the marathon. Here's how to pace your bike leg using FTP so you still have legs for the run.
LOWER BACK PAIN ON THE BIKE: CAUSES, FIXES, AND PREVENTION
Lower back pain is the second most common cycling complaint after knee pain. The good news: in most cases, it's fixable without stopping riding. Here's what's causing it and what to do.
FTP TRAINING ZONES FOR CYCLING: THE COMPLETE 7-ZONE GUIDE (2026)
You've tested your FTP. Now what? Here's exactly what each zone does, when to use it, and how to structure a training week that actually makes you faster.
DROPPER POST SETUP GUIDE: HEIGHT, TRAVEL & WHEN TO DROP
A dropper post is the single best upgrade you can make to a mountain bike. But only if it's set up right and you actually use it. Here's both.
BEST MOUNTAIN BIKE TRAILS IN IRELAND: 15 TRAILS WORTH THE DRIVE
Ireland's mountain bike scene has exploded. From purpose-built trail centres to wild singletrack in Kerry, here are 15 trails that are genuinely worth the drive.
POWER METERS FOR CYCLING: WHICH TYPE TO BUY AND HOW TO USE ONE
A power meter is the single most useful training tool you can buy. But only if you know how to use the data. Here's what to buy, what to ignore, and how power transforms your training.
MOUNTAIN BIKING IN WICKLOW: EVERY TRAIL WORTH RIDING
Wicklow is Dublin's mountain bike playground. Thirty minutes from the city centre and you're on some of the best singletrack in Ireland. Here's every trail worth riding.
CYCLING TRAINING FOR TRIATHLETES: HOW TO GET FASTER ON THE BIKE LEG
Most triathletes under-train the bike. Here's how to structure your cycling training around swim and run sessions — without burning out before race day.
MOUNTAIN BIKING NEAR BELFAST: ROSTREVOR, DAVAGH & THE BEST TRAILS IN THE NORTH
Northern Ireland has some of the best purpose-built mountain bike trails on the island. Rostrevor alone is worth the trip from anywhere in Ireland. Here's everything you need to know.
HILL REPEATS FOR CYCLISTS: THE SESSION THAT BUILDS POWER AND GRIT
Hill repeats are cycling's most honest workout. There's nowhere to hide — you either sustain the power or you don't. Here's how to structure them for maximum benefit.
5 FIXABLE MISTAKES SELF-COACHED CYCLISTS MAKE (AND HOW TO STOP)
Self-coached cyclists don't fail because they're not motivated. They fail because they keep making the same five fixable mistakes over and over. Here's what they are and how to fix them.
MENTAL TOUGHNESS IN CYCLING: HOW TO SUFFER BETTER AND STAY FOCUSED
The difference between riders of similar fitness often comes down to who can suffer better. Mental toughness isn't a gift — it's a skill you can train, just like your FTP.
WINTER MOUNTAIN BIKING: HOW TO KEEP RIDING THROUGH THE WORST OF IT
Winter doesn't mean the bike goes in the shed. With the right setup, the right trails, and the right attitude, winter riding can be some of the best of the year.
MOUNTAIN BIKE MAINTENANCE: THE 15-MINUTE POST-RIDE ROUTINE
Fifteen minutes after every ride saves you hundreds at the bike shop and keeps your bike running properly between services. Here's the routine.
RIDING IN HEADWINDS: STRATEGIES, PACELINES, AND MENTAL SURVIVAL
Wind is the great equaliser. It doesn't care about your FTP. Here's how to manage headwinds, use pacelines effectively, and stop wind from destroying your rides.
BEST GRAVEL RIDING IN IRELAND: 12 ROUTES WORTH THE EFFORT
Ireland is quietly one of the best gravel riding destinations in Europe. Forestry roads, mountain tracks, abandoned boreens, and greenways — here are 12 routes that make the effort worthwhile.
BEST ROAD CYCLING ROUTES IN IRELAND: 15 RIDES EVERY CYCLIST SHOULD DO
Ireland has some of the best cycling roads in Europe and almost nobody knows about them. Empty roads, stunning scenery, and climbs that will test everything you have. Here are 15 routes that belong on every cyclist's bucket list.
ZWIFT TRAINING GUIDE: HOW TO GET FASTER USING THE VIRTUAL WORLD
Zwift has changed indoor training from a necessary evil to something people actually enjoy. But enjoying it and getting faster from it are two different things. Here's how to make it count.
LOW CADENCE TRAINING FOR CYCLING: THE STUDY THAT PROVED THE COACHES RIGHT
One number on the bike computer. Same sessions, same effort, nearly double the results. The science has finally caught up to what the best coaches have been doing for years.
CHAIN LUBE FOR CYCLISTS: WAX VS WET VS DRY AND DRIVETRAIN EFFICIENCY
Your drivetrain is haemorrhaging watts and you probably don't know it. The difference between a neglected chain and a properly lubed one is 3-5 watts. Here's what actually matters.
CYCLING IN THE RAIN: KIT, TECHNIQUE & WHY YOU SHOULD STOP AVOIDING IT
If you only ride when the weather is good, you are giving up half the year. Here is how to stay safe, stay warm, and actually enjoy riding in the rain.
MOUNTAIN BIKE SKILLS FOR BEGINNERS: 10 TECHNIQUES THAT CHANGE EVERYTHING
You don't need a better bike. You need better skills. These ten techniques will transform your riding more than any upgrade you can buy.
CYCLING KNEE PAIN: THE 5 MOST COMMON CAUSES AND HOW TO FIX THEM
Knee pain is the most common overuse injury in cycling. The good news: it's almost always caused by a fit or training issue, not a structural problem.
MTB BIKE FIT: SADDLE HEIGHT, REACH & STACK EXPLAINED
A well-fitted mountain bike disappears underneath you on the trail. A badly fitted one fights you on every feature. Here's how to get the basics right.
HOW MUCH PROTEIN DO CYCLISTS NEED? TIMING, SOURCES, AND RECOVERY
Cyclists obsess over carbs but neglect protein at their peril. Without adequate protein, your muscles can't repair, adapt, or get stronger. Here's exactly how much you need and when.
HOW TO CONVERT YOUR MOUNTAIN BIKE TO TUBELESS: STEP-BY-STEP GUIDE
Tubeless tyres are the single best upgrade most mountain bikers can make. Less flats, more grip, lower pressures. Here's how to do the conversion properly.
ZONE 2 TRAINING: THE COMPLETE GUIDE FOR CYCLISTS WHO WANT TO GET FASTER
Pro cyclists spend 80% of their time at a pace so slow that recreational riders could keep up. Here's why that's the smartest thing they do — and how to apply it yourself.
HOW TO PREPARE FOR YOUR FIRST SPORTIVE OR GRAN FONDO
Your first sportive is a milestone. With the right preparation, it can be the best day you've ever had on a bike. Without it, you'll be crawling home wondering what went wrong.
HOW TO TAPER FOR A CYCLING EVENT: THE SCIENCE OF ARRIVING FRESH
The two weeks before your target event are where most cyclists panic and overtrain. Here's how to taper properly so you arrive at the start line fresh and fast.
HOW TO GET FASTER AT CYCLING: 12 EVIDENCE-BASED METHODS THAT ACTUALLY WORK
There are exactly two kinds of cycling advice on the internet: stuff that sounds clever but doesn't work, and stuff that sounds boring but does. Here are 12 methods firmly in the second category.
A PRO BIKE FITTER REVEALS THE ONE CHANGE MOST AMATEURS SHOULD MAKE
Most amateur cyclists are losing watts and risking injury because of one bike fit mistake that takes 5 minutes to fix.
CAFFEINE AND CYCLING PERFORMANCE: THE DOSING PROTOCOL THAT WORKS
Caffeine is the most widely used performance enhancer in cycling — and one of the most evidence-backed. But most riders use it wrong. Here's the protocol that actually works.
HOW TO RIDE A FASTER TIME TRIAL: PACING, POSITION, AND PREPARATION
Time trialling strips cycling back to its purest form — you against the clock. No drafting, no tactics, just sustained power and aerodynamics. Here's how to get faster at it.
CYCLING PERIODISATION: HOW TO STRUCTURE YOUR TRAINING YEAR
Training without periodisation is just exercising. You might get fitter, but you'll plateau, burn out, or peak at the wrong time. Here's how to structure your training year so you're at your best when it matters.
I LOST 7KG EATING MORE FOOD THAN EVER BEFORE (HERE'S THE FRAMEWORK)
The cycling internet says weight loss is calories in versus calories out. That advice is outdated, incomplete, and it's actually making you slower. Here's what actually worked — eating more.
ALTITUDE TRAINING FOR CYCLISTS: DOES LIVE HIGH TRAIN LOW ACTUALLY WORK?
Pro teams spend thousands on altitude camps. But does altitude training actually work for amateur cyclists? The answer is nuanced — and depends entirely on how you do it.
TRAINERROAD VS A CYCLING COACH: WHICH ONE ACTUALLY GETS YOU FASTER?
Training apps deliver workouts. Coaches deliver understanding. Here's the honest comparison — and when each approach makes sense.
5 FIXABLE REASONS YOU'RE SLOW ON CLIMBS (AND HOW TO STOP GETTING DROPPED)
You've done the hard work. And yet on the climb, you're watching wheels just drift away. Here are five fixable reasons — and they're all more straightforward than you think.
HEAT TRAINING FOR CYCLISTS: HOW TO ACCLIMATISE AND RACE IN THE HEAT
Heat kills performance faster than almost anything else. But with the right acclimatisation protocol, you can actually turn hot conditions into a competitive advantage. Here's how.
THE FASTED RIDING MYTH: WHY RIDING ON EMPTY IS MAKING YOU SLOWER
You've been told that riding fasted burns more fat. The research says it makes you slower, hungrier, and no leaner. Here's what to do instead.
HOW TO DESCEND FASTER ON A BIKE: TECHNIQUE, CONFIDENCE, AND STAYING ALIVE
Descending is the most under-coached skill in cycling. Most riders lose more time going downhill than they could ever gain going up. Here's how to fix your technique, build confidence, and descend faster without taking stupid risks.
7 FIXABLE REASONS YOUR VO2 MAX IS LOW (AND A STEP-BY-STEP FIX)
Most cyclists think their VO2 max is written in stone. It's not. It's a reflection of your habits, recovery, stress, and training structure. Here are 7 fixable reasons it might be low.
IN-RIDE NUTRITION FOR CYCLISTS: HOW MUCH TO EAT AND WHEN
Most cyclists underfuel on the bike. Here's exactly how many carbs per hour you need, how much fluid, and the strategy for every ride duration.
5 FIXABLE REASONS YOU CAN'T LOSE WEIGHT WHILE CYCLING
You're riding 200km a week and the scale hasn't moved. Here are the five reasons your cycling is actually working against your weight loss — and the fixes.
VO2MAX INTERVALS FOR CYCLING: THE SESSIONS THAT BUILD YOUR CEILING
VO2max is the ceiling. Everything else — FTP, endurance, race performance — lives below it. Here's how to push that ceiling higher.
THE BEST CYCLING PODCASTS IN 2026 (AND WHAT MAKES THEM DIFFERENT)
The cycling podcast landscape has never been better. Here's what's worth your time in 2026 — from the shows that make you faster to the ones that make you love the sport more.
SLEEP AND CYCLING PERFORMANCE: WHY YOUR BED IS YOUR BEST TRAINING TOOL
You can have the perfect training plan, the best nutrition strategy, and the most expensive bike — and still get slower because you're not sleeping enough. Sleep is where adaptation happens. Here's why it matters more than any interval session.
POLARISED TRAINING FOR CYCLING: THE 80/20 APPROACH EXPLAINED
The best endurance athletes in the world converge on the same training distribution: 80% easy, 20% hard. Professor Seiler's decades of research show why.
STRETCHING FOR CYCLISTS: THE ROUTINE YOU'RE PROBABLY SKIPPING
Cycling locks your body into a fixed position for hours at a time. Without targeted stretching, that position becomes permanent — and it's not a good one. Here are the stretches that actually matter.
5 FIXABLE REASONS YOUR HEART RATE IS HIGH WHILE CYCLING
Your heart rate creeping higher than normal isn't always a sign of poor fitness. Often it's one of five fixable factors that you can address this week.
SWEET SPOT TRAINING FOR CYCLING: WHEN TO USE IT (AND WHEN NOT TO)
Sweet spot training is the most debated methodology in amateur cycling. Here's the nuanced answer that most coaches agree on — it depends on where you are in your season.
ENERGY GELS FOR CYCLING: HOW TO CHOOSE, USE, AND NOT WRECK YOUR STOMACH
Energy gels are the most convenient fuelling option on the bike — when used correctly. Get it wrong and you're spending the rest of the ride looking for a hedge. Here's how to get it right.
GREG LEMOND ON THE ROADMAN PODCAST: DOPING, CLEAN SPORT, AND THE REAL STORY
The most downloaded episode in Roadman history. Three-time Tour de France champion Greg LeMond sat down with Anthony Walsh for a conversation about the things most people in cycling are afraid to talk about.
HOW TO TRAIN FOR THE ETAPE DU TOUR: A PRACTICAL 16-WEEK GUIDE
You've signed up for the Etape. You've got the entry. Now you need a plan that gets you to the start line ready to perform — not just survive.
INDOOR CYCLING TRAINING: HOW TO MAKE THE TURBO TRAINER ACTUALLY WORK
The turbo trainer is the most time-efficient training tool a cyclist owns. But most people use it wrong — grinding through junk miles in the pain cave when they could be getting twice the adaptation in half the time.
HOW POGACAR BECAME THE GREATEST RIDER EVER: THE UNTOLD TRAINING STORY
Pogacar didn't just win races. He rewrote what was possible in cycling. Here's the training story behind the greatest rider of this generation.
BODY COMPOSITION FOR CYCLISTS: WHY THE SCALE DOESN'T TELL THE FULL STORY
Your scale weight is one number. Your body composition is the number that actually determines how fast you climb. Here's how to think about it properly.
STRENGTH TRAINING FOR CYCLISTS: WHY MOST GET IT WRONG
Every cyclist knows they should do gym work. The science is clear. The coaches preach it. But most get the programming completely wrong for cycling.
CYCLING TRAINING WITH A FULL-TIME JOB: HOW TO GET FASTER ON LIMITED TIME
You have a job, a family, and maybe 8 hours a week to train. Here's how to make every single one of those hours count.
CYCLING POWER-TO-WEIGHT RATIO: THE COMPLETE W/KG GUIDE
Power-to-weight is the number that determines how fast you go uphill. Here's what yours means, how to improve it, and whether to focus on the power side or the weight side.
GROUP RIDE ETIQUETTE: THE UNWRITTEN RULES EVERY CYCLIST SHOULD KNOW
Every group ride has unwritten rules. Break them and you'll get dropped socially long before you get dropped on the road. Here's everything you need to know to ride safely and earn respect in the bunch.
I TRIED EATING LIKE PIDCOCK FOR 60 DAYS — HERE'S WHAT HAPPENED
Pro cyclists eat differently to how most people imagine. More food, better timing, and a completely different relationship with carbohydrates.
GETTING BACK INTO CYCLING AFTER A BREAK: THE COMEBACK GUIDE
You used to ride. Life happened. Now you want it back. Here's how to come back without destroying yourself in the first week.
RACE DAY NUTRITION FOR CYCLISTS: WHAT TO EAT BEFORE, DURING, AND AFTER
Your race day nutrition starts 48 hours before the start line. Get it wrong, and no amount of fitness will save you. Here's the complete timeline for fuelling a cycling race.
LACHLAN MORTON ON WHY THE WORLD TOUR WASN'T ENOUGH
One of the most honest conversations we've ever had. Lachlan Morton didn't quit cycling — he quit the version of cycling that wasn't making him happy.
RECOVERY FOR CYCLISTS: WHAT ACTUALLY WORKS (AND WHAT DOESN'T)
Recovery is where adaptation happens. Not on the bike. Here's what the evidence says actually works — and what's just expensive marketing.
CYCLING OVER 50: TRAINING SMARTER WHEN RECOVERY TAKES LONGER
At 50, your recovery takes longer but your potential hasn't disappeared. Here's how to adapt your training without accepting decline.
THE SECRET TO WINTER TRAINING: DOSE, FREQUENCY, AND DURATION
Winter training isn't about surviving until spring. It's the period where the biggest fitness gains happen — if you get the dose right.
HYDRATION FOR CYCLISTS: HOW MUCH TO DRINK AND WHEN IT MATTERS
A 2% drop in hydration increases heart rate by 5-10 BPM at the same power. Here's exactly how much to drink, when to drink it, and why most cyclists get it wrong.
WHAT CADENCE SHOULD YOU PEDAL AT? THE HIGH VS LOW CADENCE DEBATE
The cadence debate has raged for decades. Lance pedalled at 110rpm. Ullrich ground at 70. The truth is more nuanced than either camp admits — and your optimal cadence depends on factors most cyclists never consider.
GETTING FASTER AFTER 40: THE CYCLIST'S GUIDE TO AGE-DEFYING PERFORMANCE
The data says VO2 max declines 10% per decade after 30. But the data also shows that trained athletes lose far less than sedentary people. Here's how to stay on the right side of that equation.
GRAVEL CYCLING FOR BEGINNERS: EVERYTHING YOU NEED TO KNOW IN 2026
Gravel is the fastest-growing discipline in cycling. Here's everything you need to know to get started — from bike choice to tyre pressure to your first event.
REVERSE PERIODISATION FOR CYCLING: WHY IT WORKS FOR TIME-CRUNCHED RIDERS
Traditional periodisation says build base first, add intensity later. Reverse periodisation flips that — and for many amateurs with limited winter daylight, it makes more sense.
CYCLING TYRE PRESSURE: HOW TO FIND YOUR OPTIMAL PSI
Most cyclists run their tyres too hard. The science is clear — lower pressure is faster, more comfortable, and grips better. Here's how to find your optimal PSI for every surface.
I TRAINED LIKE A PRO CYCLIST FOR 60 DAYS — HERE'S WHAT HAPPENED
What happens when you apply World Tour training principles to an amateur schedule? I tried it for 60 days. Here's what worked, what didn't, and what I'd do differently.
CYCLING BASE TRAINING: HOW TO BUILD AN AEROBIC ENGINE THAT LASTS
The aerobic base is the foundation of everything. Without it, your intervals are built on sand. Here's how to build it properly.