TRAIN WITH PURPOSE

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.

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.

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.

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.

TrainingPeaks Virtual: The Serious Rider's Indoor Platform

Most indoor platforms are built to entertain you or to coach you with an algorithm. TrainingPeaks Virtual is built to do one thing exceptionally well — run the precise session your plan asked for. Here's how it works and where it fits alongside Zwift.

Coaching19 min read

Cycling Over 40: The Complete Guide

Forty is not a downhill from here. The science says the rider who trains for the body he has — not the one he had at 28 — gets faster well into his fifties. This is the complete playbook: physiology, training, fuelling, strength, recovery, injury, bike fit, and the mental game. Not done yet.

Coaching18 min read

The Masters Cycling Training Plan for Riders Over 40

Your best days aren't behind you — they're just on a different schedule. The complete training plan for cyclists over 40: the physiology, the periodisation, the strength work, and three 12-week blocks you can start this week.

Coaching16 min read

Polarised Training for Cyclists: The Complete Guide

Most amateurs ride their easy days too hard and their hard days too easy. Polarised training fixes both. Here's the complete guide — built from two long conversations with the man whose research started it all.

Ride Faster With Less Effort: The Durability Number That Decides Your Long Rides

Two riders do the same five-hour ride at the same average power. One finishes fresh. One is wrecked. The difference is durability, it shows up in a number most riders never read, and it is more fixable than you think.

Sweet Spot Training for Cyclists: The Complete Guide (Including the Over-40 Angle Nobody Covers)

Sweet spot is the most efficient way to raise sustainable power on limited hours — which is exactly why it's also the easiest training to overdo. Here's the science, the honest polarised debate, and how to build a block that actually works, including the recovery maths for riders over 40.

How to Periodise Your Cycling Season: The System Joe Friel, Dan Lorang, and Dylan Johnson Actually Use

"Just ride more" stops working at about 5 hours a week. The amateurs who keep getting faster across years are running real periodisation — and the three frameworks below cover what works.

How to Peak for Your Cycling Event: The Taper and Race-Day System That Actually Works

The taper paradox: you need to do less, but doing less feels like losing fitness. The riders who get this right show up sharp; the ones who don't show up tired and wonder why the form they had two weeks ago has vanished.

How to Build a Cycling Training Plan That Actually Works: The Framework from Friel, Lorang, and Johnson

Most training plans fail because they ignore the rider. The plan that works fits your weekly hours, your A-race, and your recovery profile — not the other way round. Here's how to build it.

How to Improve Your FTP: 7 Evidence-Based Methods That Actually Work

Most FTP plateaus aren't a ceiling — they're a sign you've been stuck on the same two stimuli for too long. Seven methods, each backed by a named study or a coach who's seen it work in the peloton.

Low Cadence Training: The Session World Tour Coaches Kept Prescribing While They Waited for Science to Catch Up

The coaches knew. The pros were doing it. The internet called it outdated. Then a 2024 study in PLOS ONE showed 8.7% VO2max gains versus 4.6% with the same intervals at higher cadence. The coaches won.

Polarised Training for Cycling: What Seiler, Lorang, and World Tour Coaches Actually Prescribe

Most amateur riders sit 50% too hard on their easy days and arrive at hard days half-cooked. The fix is the same 80/20 structure the world's best endurance coaches converge on — and it's harder to execute than it sounds.

Power Meter Training: How to Actually Use Your Power Data to Get Faster

You bought a power meter. Now what? The gap between owning the data and using it is where most amateurs stall — and the fix is simpler than the cycling internet makes it look.

Sweet Spot vs Threshold vs Polarised: Which Cycling Training Method Actually Works?

The cycling internet argues about this endlessly. The honest answer is that the right method depends on your weekly hours, your current limiter, and where you are in your season. Here's the decision tree.

VO2max Training for Cyclists: 7 Fixable Reasons Yours Is Low and How to Fix Each One

VO2max isn't a genetic ceiling. It's the visible expression of seven underlying systems, and a low number is almost always one of those systems being neglected. Here's the diagnostic and the fix for each.

Winter Cycling Training That Actually Builds Spring Fitness: The Indoor Protocol Pros Use

The amateur who hammers every indoor session for four months arrives at spring tired, untrained, and unable to absorb intensity. The pros do almost the opposite. Here's the structure that earns its place.

Heat Training for Cyclists at Home: The 10-14 Day Protocol That Works

You don't need a heat chamber. A turbo trainer, extra layers, and a closed window will get you 80% of the adaptation. Here's the 10-14 day protocol before your next hot event.

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.

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.

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.

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.

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.

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.

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.

Dylan Johnson's Oscillation Training: Big Week, Recovery Week, Repeat

Thirty-five hours one week, twelve the next. Two intensity days held through both. Block periodisation by volume rather than by intensity. The shape of Dylan Johnson's 2025 build for Unbound, and the principles a serious amateur can borrow.

Heat Training For Cyclists: The Protocol Adding 20 To 30 Watts At The Tour

Three sessions a week. Thirty to forty minutes at a core temperature of 38.5 degrees. Hemoglobin mass up three to four per cent. FTP up twenty to thirty watts. The cost is a space heater and the willingness to feel awful for a fortnight.

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.

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-300 watts all day with efforts on top, and rejects polarised training because it left him "good for the effort, not fit enough to get through the race."

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.

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.

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.

Best Cycling Training Plan for Masters Riders Over 40

The plan that worked at 30 stops working at 45. Here is the weekly structure serious masters riders use — built around longer recovery windows, two hard sessions, and non-negotiable strength work.

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.

Leadville Trail 100 Training Plan: 16 Weeks for the Sub-12 Buckle

160km. Starts at 3,100m altitude. Tops out at 3,810m on Columbine Mine. The sub-12 buckle is earned in training, not on race day. Here is how to train for Leadville.

L'Eroica Training Plan: 14 Weeks for Strade Bianche on a Vintage Bike

209km of Tuscan white-gravel roads on a vintage steel bike with downtube shifters and 42x21 as your easiest gear. L'Eroica is the most romantic event in cycling — and the gearing is the reason most amateurs underestimate it.

Mallorca 312 Training Plan: 16 Weeks for 312km and the Tramuntana

312km and 5,000m of climbing in late-April Mallorca heat. This is not a long sportive — it is an ultra-distance event with a Tramuntana climbing block at the start. Here is how to train for it.

Maratona dles Dolomites Training Plan: 14 Weeks for Seven Passes

138km. Seven passes. 4,230m of climbing. The densest climbing per kilometre of any major sportive — and the Giau ambushes you four hours in. Here is how to train for it.

Ötztaler Radmarathon Training Plan: 18 Weeks for Four Alpine Passes

238km. Four Alpine passes. 5,500m of climbing. The Ötztaler is regularly rated one of the world's hardest one-day cycling events — and the Timmelsjoch at the end is where the day reveals itself.

Raid Pyrénéen Training Plan: 20 Weeks for the Pyrenees Crossing

720km. 15,000m of climbing. Atlantic to Mediterranean across the Pyrenees, on your own schedule, within a fixed season. The Raid Pyrénéen is part pilgrimage, part ultra — and the rider with the best logistics wins.

Unbound Gravel 200 Training Plan: 16 Weeks for the Flint Hills

320km across Kansas dirt with chert rocks that destroy lazy tyres and rollers that never end. Unbound Gravel is an ultra disguised as a sportive. Here is how to train for it.

Zone 2 Cycling: Heart Rate vs Power vs RPE

Power is precise. Heart rate is honest. RPE is the one that catches you drifting. Here is how the three metrics actually compare for zone 2 — and the system that uses all three properly.

Haute Route Alps Training Plan: 16 Weeks for Seven Alpine Stages

Seven days. 920km. 21,000m of climbing. The Haute Route Alps is the only amateur event where day-1 fitness counts for less than day-4 recovery. Here's how to train for it.

Jay Vine: How Cutting Training From 24 to 20 Hours Made Him Faster

Jay Vine joined UAE Team Emirates and dropped four hours a week off his training. He won Vuelta stages, took the Tour Down Under, and the time-trial national title. The pattern is the part most amateurs miss.

25 Coaches on the Biggest Training Mistakes

We asked the World Tour coaches, sports scientists and elite-level coaches in the Roadman archive what amateurs actually get wrong. The list is shorter — and more solvable — than you think.

What Dan Lorang Says About Endurance Training

Dan Lorang has built more endurance engines at the top of cycling and triathlon than almost any active coach. Here are the positions he keeps coming back to on the podcast.

What Pro Cyclists Say About Amateur Training

Pros are not coaches. They train, they race, and they have opinions on what amateurs do that they would never do themselves. Here is what they actually say when the microphone is on.

What Prof. Stephen Seiler Says About Polarised Training

Polarised training is the most argued-about model in endurance sport. Here is what its inventor actually says — distilled from his Roadman Cycling Podcast appearances.

The Most Common Training Mistakes — From 1,400 Podcast Episodes

After 1,400 conversations with the world's best coaches, these are the mistakes they see amateurs making — over and over.

Coaching53 min read

The Masters Cycling Training Report 2026

The 2026 guide to training as a masters cyclist. What changes after 40, what doesn't, the training that holds up, and a 12-week block you can run on Monday. 18 sections, 40+ citations, 5 named case studies.

What 5 World Tour Coaches Say About Zone 2 Training

We asked five of the world's best cycling coaches the same question about Zone 2. Here's what they all agreed on — and where they differ.

A World Tour Coach's Training Plan for Amateur Riders

Dan Lorang coaches World Tour riders and Ironman world champions. Here's the training plan he'd build for a time-crunched amateur — and why it looks nothing like what most riders do.

7 Training Hacks Pro Riders Use That Most Amateurs Don't

Matt Bottrill is a multiple-time British national time trial champion who has built a reputation as one of the UK's leading TT and triathlon coaches. These 7 hacks are what his riders do differently.

Indoor Trainer vs Rollers: Which One Belongs in Your Pain Cave?

Smart trainer or rollers? They're not actually competing — they train different things. Here's the honest comparison and why the best answer for many riders is both.

Power Meter vs Smart Trainer: Where Should Your First $650 Go?

Both tools measure power; only one works outdoors. Both cost around the same; only one replaces your winter. Here's how to decide which comes first — and why most cyclists pick wrong.

Steady State vs Interval Training: Which Builds More Cycling Fitness?

Steady-state work and intervals train different systems. Both matter, the mix matters more. Here's how elite riders balance them — and what amateurs get wrong.

Zone 2 vs Endurance Training: What's Actually the Difference?

Zone 2 and endurance training get used interchangeably — they're not the same thing. Here's the physiological difference and why it matters for how you plan your week.

Zwift vs TrainerRoad: Which Platform Actually Makes You Faster?

Zwift and TrainerRoad both claim to make you faster, but they solve different problems. One is a training app pretending to be a game; the other is a game pretending to be a training app.

Coaching19 min read

I Read Every Stephen Seiler Paper I Could Get My Hands On. Here's What I Learned.

I went down a rabbit hole. Eight weeks reading every Stephen Seiler paper I could get my hands on. The famous ones, the obscure ones, the 2007 autonomic study nobody talks about. Here's what twenty years of data from a lab in Norway actually says.

Best Cycling Training Podcasts for Age-Groupers

Most cycling training podcasts are aimed at pros or total beginners. Here are the shows that actually speak to the age-grouper balancing real life with real progression.

Cycling Training Plans for the Comeback Rider

Six months off. A year off. Longer. Here's the 12-week structure that rebuilds cycling fitness from a realistic starting point — without the blown ITB and lost motivation most comeback riders hit at week four.

Cycling Podcasts for Indoor Training

Not every cycling podcast survives a threshold interval. Here's the match-up: which shows pair with which indoor session type.

Cycling Training Plan for Gran Fondo: 12-Week Build

Twelve weeks. One goal: finish strong on gran fondo day, not empty. Here's the week-by-week build that gets you ready for 100-180km events without wrecking your life.

How to Periodise a Cycling Season (Pro Template Inside)

Periodisation isn't arbitrary. Here's the annual structure pro teams use, why each phase exists, and how to build a year around your priority events — without overcomplicating it.

How to Structure a Cycling Training Plan (Coach's Framework)

Every good cycling training plan follows the same five principles. Miss any of them and the plan breaks. Here's the framework coaches use, with the template you can adapt to any rider.

New Study Confirms Strength Training Beats More Miles After 40

A 2025 meta-analysis just reviewed 17 studies covering 262 trained cyclists and found strength training significantly improves cycling performance with zero negative effect on VO2 max. If you're over 40 and only training on the bike, here's what you're missing — and the cycling-specific approach we recommend instead of max-effort barbell work.

Polarised vs Sweet Spot Training: What the Science Actually Says

Two methods. Two camps. Endless forum arguments. Here's what the research actually shows — and how to pick the one that fits your life, your volume, and your goals.

Power Meter Training Plan: A Week-by-Week Guide

You have a power meter. Great. Now what? Here's the week-by-week plan that teaches you to train by watts — zones, session targets, TSS management, and the mistakes new power-meter owners always make.

The Time-Crunched Cyclist: How to Train on 8 Hours a Week

Eight hours a week. Full-time job. Family. Real life. Here's how to structure those hours so you keep improving — and where the time-crunched cyclist usually wastes them.

TrainerRoad vs Online Cycling Coach: Which Is Right for You?

TrainerRoad is a great product. An online coach is a different product. Here's when the $20/month app is enough, and when the $200/month human becomes essential.

What Cycling Podcasts Got Wrong About Polarised Training

The cycling internet has turned polarised training into a one-line prescription. Prof. Seiler has spent a decade pointing out what that misses — and it matters for how you train.

70.3 Bike Training Plan: 12 Weeks to a Faster Bike Split

Twelve weeks, built to drop your 70.3 bike split by 5–15 minutes while still running off the bike. Week-by-week structure for age-group athletes.

Aero Position Training: How to Ride Faster Without Getting Fitter

Holding aero for two hours is a training adaptation, not a stretching test. Here's the progression that lets you stay low without losing power or torching your back.

FTP Training for Triathletes: How It's Different from Cyclists

Triathletes can't train FTP the way cyclists do. Volume, recovery, and session placement all have to change — or your run pays the price.

How Many Bike Hours a Week for 70.3 Training?

Not everyone needs 12 bike hours a week to train for a 70.3. Here are the realistic ranges by level, and where the diminishing returns start to bite.

Indoor Cycling for Triathletes: A Structured Winter Plan

Winter is when triathletes win or lose the bike leg. Here's the indoor-only 12-week plan that builds real bike-leg capacity — without the junk miles.

Coaching16 min read

Ironman Bike Training Plan: 16-Week Build for Age-Groupers

Sixteen weeks, three phases, one goal: arrive at T2 with legs that can still run a marathon. A week-by-week Ironman bike plan for age-groupers.

Fred Whitton Challenge Training Plan: 12 Weeks for the Hardest Sportive in Britain

The Fred Whitton stacks five of the hardest climbs in Britain into 180km. Kirkstone, Honister, Newlands, Wrynose and Hardknott. This plan gets you over Hardknott with something left for the run-in.

Ride London Training Plan: How to Train for the 100-Mile Closed-Road Sportive

Ride London is flatter than most sportives and that is exactly what catches people out. This plan builds the aerobic depth, group-riding economy and pacing to finish strong, not just survive.

Ring of Beara Training Plan: 12 Weeks for the Healy Pass

The Ring of Beara is 140km of Wild Atlantic Way with two serious climbs stacked into the second half. This plan gets you over the Healy Pass with legs left for the run home.

Wicklow 200 Training Plan: A 12-Week Build for Ireland's Toughest Sportive

The Wicklow 200 asks for 200km and 3,000m of climbing across the hardest terrain in Leinster. This plan gets you to Sally Gap with legs intact and enough left to ride home.

Triathlon Cycling Training Plan: How to Build a Stronger Bike Leg

Most triathletes bolt a cycling block onto a run-heavy week and call it a bike plan. Here's how a cycling specialist structures a triathlon bike plan that makes T2 the start of your race, not the end.

Triathlon Off-Season Cycling: How to Build Real Bike Fitness in Winter

The off-season is where the bike engine is built. Stop trying to maintain three sports and spend a winter being a cyclist. Here's how to come out of April with the bike fitness that makes next season's races faster.

How to Improve Your FTP: The Complete Guide for Serious Amateur Cyclists

Your FTP hasn't moved in eighteen months and you're sick of conflicting advice. Here are the five methods that actually raise threshold power, how to test it without fooling yourself, and why your plateau is almost always fixable.

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.

FTP Training Zones for Cycling: The Complete 7-Zone Guide (2026)

You've tested your FTP. Now what? Exactly what each zone does, when to use it, and how to structure a training week that actually makes you faster.

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.

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.

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. The smartest thing they do — and how to apply it yourself.

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.

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.

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.

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.

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.

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.

Personalised Cycling Training Plans: Why Generic Plans Always Fail

A generic plan doesn't know you slept four hours, that you're on night shifts, or that your knee flared up again. That's why it fails. Here's what a personalised training week actually looks like.

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 answer most coaches agree on — it depends on where you are in your season.

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.

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 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.

Winter Cycling Training: The Right 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.

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.

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.