Cycling
30 articles
HydrationSeptember 17, 2026 · 10 MIN
Cycling Time Trial Hydration: Aero Position Fluid Strategies
Time trial performance depends on maintaining both wattage and aerodynamics over 20–60 km. Hydration strategy must balance fluid needs (1.0–2.0 L/hr sweat loss at TT intensity) against CdA penalties from drinking. Pre-race hyperhydration, aero bottle placement, and knowing when to skip drinking are key to fast splits.
NutritionSeptember 16, 2026 · 11 MIN
Cycling Grand Fondo Nutrition: An 8-Hour Fueling Blueprint
A grand fondo lasting 6–8 hours demands 4,000–6,000 kcal of energy expenditure, and your fueling strategy must evolve hour by hour. Starting at 60 g/hr of carbohydrate and ramping to 90 g/hr mid-race while managing sodium, real food, and flavour fatigue separates a strong finish from a bonk at mile 80.
TrainingSeptember 13, 2026 · 9 MIN
Cycling Power Transfer: Single-Leg Strength Exercises
Bilateral power imbalances of 5-15% are common in cyclists and reduce pedaling efficiency by 3-8%. These six single-leg strength exercises correct asymmetries, improve power transfer through the pedal stroke, and can increase functional threshold power by 4-7% within one training cycle.
NutritionSeptember 12, 2026 · 9 MIN
Fueling Ultra-Distance Cycling: Nutrition for 200km+ Rides
Ultra-distance cycling beyond 200km demands 4,000-6,000 kcal and carbohydrate intakes of 80-120g per hour to sustain power output. This guide covers the complete fueling strategy — from gastric emptying optimization to caffeine timing — for rides lasting 8-12 hours.
HydrationSeptember 11, 2026 · 11 MIN
Cycling Hydration in Winter: Cold Weather Fluid Strategy
Cold weather reduces perceived thirst by up to 40%, yet cyclists still lose 300-800ml of sweat per hour on the bike and 200-300ml per hour through respiratory water loss. Learn how to adjust fluid intake, electrolyte concentration, and bottle temperature for winter riding.
RecoverySeptember 11, 2026 · 11 MIN
Zone 2 Recovery Rides: Active Recovery Protocol for Cyclists
Zone 2 recovery rides at 55-65% max HR and 45-55% FTP clear blood lactate 25-40% faster than passive rest and enhance parasympathetic nervous system reactivation. Learn the optimal duration (30-60 minutes), timing after hard sessions, and when to skip the recovery ride entirely.
TrainingSeptember 10, 2026 · 10 MIN
VO2max Testing: Lab vs Field Protocols for Endurance Athletes
Lab-based VO2max testing with a metabolic cart achieves ±1% accuracy, while field protocols like the Cooper test carry ±3-5% error margins. Understand when each method provides genuine training value, the cost-benefit trade-offs, and how to interpret your results across the 40-85 ml/kg/min endurance spectrum.
RecoverySeptember 9, 2026 · 12 MIN
Cycling Grand Tour Recovery: Stage-to-Stage Regeneration Protocols
Grand tour riders consume 1.2g/kg carbs plus 0.4g/kg protein within 30 minutes of finishing each stage. Learn the professional peloton recovery methods that sustain performance across 21 stages and 3,500+ km of racing.
NutritionSeptember 7, 2026 · 12 MIN
Multi-Day Cycling Event Nutrition: Stage Race Fueling Strategies
Stage races demand 4,000-6,000 kcal per day for 3-7 consecutive days. Without a systematic glycogen management strategy, performance degrades by stage 3. Here is the complete fueling protocol.
HydrationSeptember 7, 2026 · 12 MIN
Cycling in Extreme Heat: Hydration and Core Temperature Management
Core temperature above 39.5 C triggers central fatigue and impairs power output by 15-25%. With sweat rates hitting 1.5-3.0 L/hr in the heat, your hydration strategy must be as precise as your training plan.
TrainingSeptember 5, 2026 · 11 MIN
Cycling VO2 Max Intervals: An 8-Week Protocol for Peak Power
VO2max intervals at 105-120% FTP can boost your cycling VO2max by 5-12% in 8 weeks. This progressive protocol details exact power targets, interval durations, and recovery prescriptions for each phase.
TrainingAugust 24, 2026 · 8 MIN
Gravel Cycling Training and Nutrition: How to Prepare for Long Off-Road Events
Gravel cycling demands 15-25% more energy than road riding at the same speed due to rolling resistance, vibration dampening, and upper body engagement. This guide covers training specificity, self-supported nutrition strategies, and pacing for long off-road events.
TrainingAugust 21, 2026 · 10 MIN
Cycling Power Zones Explained: How to Train with a Power Meter
Power meters remove guesswork from cycling training by measuring actual mechanical output in watts. Learn how to test your FTP, set all 7 power zones, and structure a training week that avoids the dreaded zone 3 trap.
TrainingAugust 19, 2026 · 11 MIN
Winter Cycling: Indoor Trainer vs Cold Weather Riding — What Science Says
Indoor training offers controlled intervals and zero weather excuses, but outdoor cold-weather riding builds mental toughness and stimulates unique physiological adaptations. Here's how to structure a winter cycling programme that uses both.
HydrationAugust 10, 2026 · 7 MIN
Cycling Hydration Strategy: How Much to Drink on Long Rides
Cyclists face unique hydration challenges — reduced sweat awareness in the wind, the practical difficulty of drinking at speed, and rides lasting 4–8 hours that far exceed thirst-based drinking reliability. Here's an evidence-based hydration protocol for long rides.
NutritionAugust 7, 2026 · 8 MIN
Century Ride Nutrition Guide: How to Fuel 100 Miles on the Bike
A century ride (100 miles / 160km) burns 3,500–5,500 calories over 4–8 hours. Most first-timers bonk between miles 60 and 80 — not because they couldn't ride it, but because they didn't fuel it. Here's how to get the nutrition right.
TrainingAugust 4, 2026 · 8 MIN
Strength Training for Triathletes: Swim, Bike, and Run-Specific Exercises
Triathletes need strength work that addresses all three disciplines — but most gym programs are not designed for multi-sport athletes. A complete seasonal strength program covering swim-specific pulling strength, cycling power, and run injury-prevention exercises.
RecoveryJuly 25, 2026 · 7 MIN
Mobility Routine for Cyclists: Prevent Injury and Improve Power Output
Cyclists develop predictable tightness patterns from hours in a fixed flexed position — hip flexors, thoracic spine, hip rotators, and hamstrings. This targeted routine addresses each area in under 20 minutes.
TrainingJuly 25, 2026 · 9 MIN
Cycling Power-to-Weight Ratio: How to Improve Your W/kg
Power-to-weight ratio (W/kg) determines climbing speed more than any other single metric. This guide explains the benchmarks, how to raise your FTP, how to optimise body composition, and how to track progress toward your climbing targets.
TrainingJuly 23, 2026 · 8 MIN
Cycling Hill Climbing: Training Techniques to Climb Faster
Climbing speed is determined by your power-to-weight ratio and climbing-specific technique. This guide covers the training sessions, cadence strategies, and seated vs. standing tactics that add watts to your climbs.
TrainingJuly 19, 2026 · 8 MIN
Strength Training for Cyclists: The Science-Backed Off-Season Programme
Strength training increases cycling power output by 3–7%, reduces injury risk, and improves pedalling economy — but only when programmed correctly alongside cycling load. Here's the off-season and in-season strength framework.
NutritionJuly 19, 2026 · 7 MIN
Carb Loading for Cycling: Gran Fondo, Century Rides, and Stage Races
Carbohydrate loading before multi-hour cycling events can increase muscle glycogen by 20–40%, delaying fatigue and improving sustained power output. Here's the protocol for gran fondos, centuries, and multi-day events.
TrainingJuly 9, 2026 · 7 MIN
Bike Fitting for Triathletes: Aero Position, Run-Off Comfort, and What to Prioritise
Triathlon bike fitting has different priorities than road cycling fitting — you need an aero position you can sustain, and one that leaves your legs capable of running a half-marathon off the bike. Here's how to approach it.
TrainingJuly 2, 2026 · 8 MIN
Cross-Training for Runners: Maintain Fitness Through Injury and Extend Your Career
Cross-training isn't just for injured runners. Used strategically, cycling, swimming, and aqua jogging can fill aerobic capacity gaps, reduce injury risk, and maintain fitness through disruptions that would otherwise cost weeks of conditioning.
TrainingJune 24, 2026 · 6 MIN
Cycling Cadence Optimisation: Finding Your Ideal RPM for Efficiency and Power
Should you spin fast or push big gears? Research on cadence and cycling efficiency challenges the conventional wisdom — and the optimal RPM is not the same for every athlete, every terrain, or every phase of a race.
HydrationJune 22, 2026 · 7 MIN
Cycling Hydration Strategy: How to Drink Smarter on the Bike
Studies of recreational cyclists in sportive events show that 60–80% finish with a measurable fluid deficit. The cooling effect of airflow masks sweat rate — making dehydration on the bike uniquely easy to underestimate.
TrainingJune 17, 2026 · 7 MIN
Cold Weather Training: How to Run and Cycle Through Winter Safely
Training in cold conditions presents unique physiological challenges that warm-weather guidance doesn't address. Here's how your body responds to cold, what to wear, and how to maintain performance through winter.
TrainingJune 16, 2026 · 8 MIN
Zone 2 Training for Cyclists: The Aerobic Base That Makes Everything Else Work
The most important training zone for cyclists isn't the one that hurts. Zone 2 — boring, conversational, and frustratingly slow — is where metabolic fitness is built. Here's the physiology and the protocol.
TrainingJune 8, 2026 · 7 MIN
How to Find Your Cycling FTP — and What to Do With It
FTP is the foundation of structured cycling training. Here's how to test it accurately at home, what the number actually means, and how to use it to set every training zone.
NutritionMay 12, 2026 · 8 MIN
How to Fuel a 100km Bike Ride: A Gram-by-Gram Breakdown
A 100km ride burns 2,000–3,000 kcal. Most cyclists replace less than half. Here's a precise fueling framework based on power output, duration, and gut capacity.