Training advice from the roadside. FTP, intervals, fuelling, racing and the mental side, written by a British Cycling Level 3 coach and tested on real riders.
Learning to Ride a Bike as an Adult in London
It's never too late to learn. How adults learn to ride, what a first session looks like, and where to get help in London, from balance to riding in traffic.
What Online Cycling Coaching Includes
Online cycling coaching means a plan built for you, changed every week, with a coach you actually talk to. Here's what you get, what it costs and how it works.
Do I Need a Cycling Coach?
Not everyone needs a coach. Here's how to tell whether one would help you, what changes when you have one, and what to look for before you sign up.
How Many Carbs per Hour When Cycling?
How much to eat on the bike, how to train your gut, and how to plan drinks and electrolytes. Plus a free fuel calculator.
How to Increase Your FTP
Raise your threshold and everything gets easier. What FTP is, the sessions that move it, and the habits that hold it back.
Sweet Spot Training: What It Is and When to Use It
Hard enough to drive real fitness, easy enough to repeat. How sweet spot works, the best sessions, and where it fits in your training.
Cycling Intervals: Types, Zones and Why We Use Them
Intervals are the backbone of structured training. The main types, the zones they target, and how to use them well.
Strength Training for Cyclists: Your Off-Season Plan
Winter is the time to get strong. Why strength work makes you a better cyclist, the lifts that matter and how to fit them around your riding.
How to Sprint Faster on the Bike
A fast sprint is power, position and timing. How to train each one and win more bunch finishes.
How to Structure Your Cycling Season
Peak for the events that matter. How to plan your year in phases, from base to race, with recovery built in.
Your First Road Race: A Beginner's Guide
Everything you need for your first road race or crit: licence, kit, skills and what to expect on the day.
Time Trialling: How to Start and Go Faster
Racing against the clock. How to enter your first time trial, what kit you need, and how to pace, train and get more aero.
Power Testing for Cyclists: What to Test and How
Know your numbers. Which power tests to do, how to do them, and how to use the results to train smarter.
Circuit Training for Cyclists
A full-body workout that fits the winter. Why circuits work for cyclists, a sample session you can do anywhere, and how to fit it in.
Attentional Focus: Where to Put Your Mind on the Bike
What you think about changes how you ride. How to switch between internal and external focus in training and racing.
How to Reflect on a Race and Learn From It
Every race teaches you something. A simple way to review your performance, learn from it and race better next time.
How to Pace a 25-Mile Time Trial
Moving up from 10s to 25s. How to pace a 25-mile time trial with power or heart rate, plan for the weather and fuel it.
Cramp, Aches and How to Stop Them
Sore neck, aching back, cramping legs. What causes them on the bike and what actually helps.
Rest and Recovery for Cyclists
Fitness is built during recovery. How to sleep, eat and ride easy so the hard work actually pays off.
Training by Feel, Heart Rate or Power: Which Is Best?
Power, heart rate or perceived effort? What each one tells you, where each falls short, and why the best riders use all three.