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.
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.
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.
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.
Cramp, Aches and How to Stop Them
Sore neck, aching back, cramping legs. What causes them on the bike and what actually helps.
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.
How to Ride Rollers (and Why You Should)
Rollers build balance, leg speed and a smooth pedal stroke. How to learn to ride them and the best sessions to do.
That Burning Feeling: Energy Systems for Cyclists
Where your energy comes from on the bike, what that burning feeling really is, and how to train each system.
Have More Fun on the Bike
Fun is not a distraction from training. It is what keeps you riding. How to bring the play back and why it makes you faster.
Periods, Hormones and Performance
What the research says about the menstrual cycle, hormonal contraception and training, and how to use it practically.
You Ain't Made of Sugar: Riding in the Rain
Rain is part of riding in the UK. How to dress, set up your bike and ride safely and confidently in the wet.
Don't Be Afraid of Making Mistakes
Sucking at something is the first step towards being good at it. Why mistakes are how cyclists learn, and how to make them useful.
Where to Train: Indoors, Outdoors, Flat or Hilly?
Turbo or road? Flat or hilly? How to pick the right place for each session so the training does its job.