Amber Sayer
Sports Science Features Writer at BikeTips
With over a decade of experience as a certified personal trainer, two Masters degrees (Exercise Science and Prosthetics and Orthotics), and as a UESCA-certified endurance nutrition and triathlon coach, Amber is as well-qualified as they come when it comes to handling sports science topics for BikeTips.
Amber’s experience as a triathlon coach demonstrates her broad and deep knowledge of performance cycling.
Amber’s latest articles:
Specialized Epic 9: 8.5kg Makes It The Lightest Production XC Race Bike Ever
The Specialized Epic 9 launches as the lightest production full-suspension XC race bike ever — 8.5kg complete, 1,589g frame, 120mm/120mm travel, replacing three previous Epic platforms.
Café de Colombia Returns to the WorldTour with Ineos Grenadiers in 2026
Iconic Colombian coffee brand Café de Colombia is back in pro cycling as the official coffee partner of Ineos Grenadiers, four decades after its last era at the top of the sport.
Reusser Edges Vollering in Photo-Finish to Win Women’s Dwars door Vlaanderen
Marlen Reusser produced one of the most thrilling finishes of the women’s spring season, edging …
Indoor Cycling Training Plans: Getting Started With Zwift and TrainerRoad
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our …
Shimano’s State of the Nation 2026: Cycling Participation Hits Record Highs
In its annual State of the Nation report for 2026, Shimano has documented a remarkable …
E-Bike Commuting: A Complete Guide to Riding to Work
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our …
Bike Theft Prevention: How to Keep Your Bike Safe
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our …
Gravel Cycling for Beginners: A Complete Guide to Getting Started
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our …
NYC Ends Criminal E-Bike Enforcement and Launches Delivery Worker Safety Training
New York City Mayor Zohran Mamdani has announced a sweeping policy shift that ends criminal …
50mm Tires, 13-Speed Drivetrains, and E-Suspension: Gravel Tech Hits New Heights in 2026
Gravel cycling’s rapid evolution shows no signs of slowing down. In 2026, the category has …
Cycling Prehab: Exercises to Prevent the Most Common Cycling Injuries
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our …
UL 2849 Explained: The E-Bike Battery Standard Every Rider Must Know
If you are shopping for an e-bike in 2026, one acronym should be at the …
Cycling Nutrition: What to Eat Before, During, and After Rides
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our …
NYC Unveils Major Brooklyn Bridge Cycling Redesign and Village Bike Lane Expansion
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our …
Best Bikes Under $2,000: Road, Gravel, and Hybrid Picks for 2026
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our …
Gravel Cycling for Beginners: Your Complete Getting Started Guide
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our …
Shimano Tiagra Goes 11-Speed: What the R4000 Means for Budget Road Cyclists
Shimano has finally updated its entry-level road groupset, and the new Tiagra R4000 Series brings …
Cannondale SuperSix EVO 2026: Lighter, Faster, and More Aggressive Than Ever
Cannondale has pulled the covers off the fifth-generation SuperSix EVO, and the message is unmistakable: …
UCI Rules 2026: What the New Regulations Mean for Women’s Cycling
The Union Cycliste Internationale (UCI) has implemented significant regulatory changes for the 2026 season, with …
E-Bike Battery Life and Range Explained
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our …
Gent-Wevelgem 2026: Max Kanter Wins Surprise Sprint in Race’s Historic First Edition Under New Name
Max Kanter produced a stunning sprint finish to win In Flanders Fields — the race …
The Science Is Clear: Regular Cycling Is One of the Best Things You Can Do for a Long, Healthy Life
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our …
Cycling Training Science: Zones, Periodization, and How to Get Faster
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our …
California’s New 2026 E-Bike Safety Laws: Battery Certification, Lighting Rules & More
California has introduced a suite of new e-bike regulations for 2026 that every rider in …
How To Buy A Used Bike: The Complete Guide To Getting A Great Deal
To buy a used bike safely: check the frame for cracks (especially around the bottom …
Cycling Nutrition 101: What to Eat Before, During, and After a Ride
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our …
How to Descend on a Road Bike: A Complete Safety Guide
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our …
How to Cycle with Traffic: A Complete Guide for Road Cyclists
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our …
Volta a Catalunya 2026: Godon Edges Evenepoel in Stage 1 Photo Finish As Mountain Battles Loom
The 105th edition of the Volta a Catalunya roared to life on Sunday in Sant …
How to Descend on a Road Bike: 10 Tips for Confident Downhill Riding
Descending is one of the most exhilarating parts of road cycling, but it’s also one …
E-Bike Regulations Are Tightening Across the US in 2026 — Here’s What Riders Need to Know
If you ride an e-bike in the United States, 2026 is shaping up to be …
How to Descend on a Road Bike: A Complete Guide to Downhill Technique
Climbing gets all the glory, but descending is where races are won, lost, and sometimes …
How to Ride Your First Century: A Complete Guide to Cycling 100 Miles
To ride your first century (100 miles): build long-ride volume gradually, hit 80 miles in …
How to Breathe Properly While Cycling: A Complete Guide
To breathe properly while cycling: use diaphragmatic (belly) breathing, exhale longer than you inhale, breathe …
Vingegaard Claims Paris-Nice 2026 GC Title Despite Nail-Biting Final Stage
Jonas Vingegaard has added another prestigious title to his palmares, securing the overall classification at …
How To Corner On A Road Bike: A Complete Technique Guide
Cornering is one of the most important skills in road cycling, yet it is one …
Watopia In Review: Beginner’s Guide To Zwift’s Virtual World
Since its release in 2014, Zwift has revolutionized indoor training on your bike during the …
Ultimate Guide To The Best Zwift Training Plans
Although Zwift may be the go-to cycling app for cyclists looking for a fun distraction to break up the boredom of miles and miles on your indoor trainer, there’s a lot more to Zwift than just the entertainment its virtual cycling world provides. But, what are the best Zwift training plans? What types of Zwift workout plans and stand-alone workouts are available on the app?
Echelon Vs Peloton Bikes Head-To-Head: Which Should You Choose?
Echelon and Peloton are considered to be two of the best indoor cycling bike brands, both offering an interactive workout experience with thousands of workout classes you can stream and high-quality exercise bikes. But, which is better: Echelon vs Peloton? And what are the main differences between Peloton vs Echelon exercise bikes?
How To Connect Garmin To Peloton in 6 Steps
Although Peloton provides direct integration for you to export your workout data to Strava and FitBit, if you want to connect Garmin to Peloton or any other platform, the process is a bit more complicated. In this guide, we will provide easy instructions for how to connect Garmin to Peloton, and how you can export Peloton workouts to Garman connect and other platforms other than Strava.
Ultimate Zwift Setup Guide
If you’re looking for a Zwift setup guide, you might’ve heard other cyclists reference their “Zwift setup”. This simply refers to the equipment you are using to run Zwift for your workouts. The good news is that there are some budget-friendly Zwift setups that can have you riding through the virtual world of Watopia – and even taking on Zwift workouts and training plans – without a ton of expensive equipment.
Ultimate Peloton Marathon Training Plan Guide: How To Use Peloton To Train For Your Marathon
Many people who buy a Peloton Bike or Peloton Tread or download the Peloton Digital app for guided workouts do not necessarily have ambitions of running a marathon when they first purchase their Peloton. The good news is that whether you have Peloton equipment or you are just a Peloton Digital app subscriber, you can train for a marathon with Peloton.
Peloton Bike Vs Bike+: What’s The Difference, And Is The Upgrade Worth It?
Deciding whether the Peloton Bike vs Bike+ upgrade is worth the extra cash is a dilemma our readers have asked about regularly since the latter’s release in 2020. After all, if the Peloton Bike is so beloved, feature-packed, and high-performing, why would an upgrade be necessary? How is the Peloton Bike+ different from the Peloton Bike?
How To Connect Airpods To Peloton In 10 Easy Steps
When you are working out while other people in your home are sleeping or trying to get work done, you’ll probably find yourself wanting to know how to connect AirPods to Peloton Bike or Tread. In this article, we will provide step-by-step instructions on how to connect AirPods to Peloton Bikes and Peloton Tread, and how to troubleshoot common reasons why your AirPods won’t connect to Peloton equipment.
Hip Pain Cycling: Everything You Need To Know
When you’re putting in a lot of miles or hours in the saddle, whether outdoors or on an exercise bike, you might find that you’re dealing with various aches and pains. One of the most common complaints is hip pain cycling issues. In this guide, we will discuss common causes of cycling hip pain and hip flexor pain cycling, as well as ways to reduce the risk of hip pain biking.
Ultimate Peloton Foam Roller Class Guide
Delayed-onset muscle soreness (DOMS) refers to muscle soreness that may linger 24-72 hours after a hard workout or when you’re making big jumps in your training volume or intensity. Peloton foam roller exercises are a great way to reduce muscle soreness and increase circulation and range of motion.
10 Essential Peloton Tips and Tricks For Beginners
Being able to work out at home offers many advantages over having to get to the gym to exercise, or always having to train outside. Home workouts provide the ultimate in terms of convenience, comfort, and privacy. In this article, we will provide 10 Essential Peloton Tips for Beginners to help you get the most out of your Peloton journey without feeling totally overwhelmed from day one.
3 Unbeatable Peloton Workout Plans
Peloton offers an extensive library of on-demand and live workouts, including everything from cycling classes …
What Muscles Does Spinning Work? The 8 Benefits Of Spin Class Workouts
After finishing your first spin class, you’ll probably notice a couple of things: you’re drenched …
Power to Weight Ratio for Cyclists Explained (With Power To Weight Ratio Charts)
Power-to-weight ratio (W/kg) is your sustainable cycling power divided by your body weight in kg. …
How To Make An Energy Drink At Home
Energy drinks or sports drinks can be a super convenient way to simultaneously meet your …
What Is A Good Heart Rate Variability (HRV) For Cyclists – And Does It Matter?
Heart rate training is one of the more scientific approaches to cycling training, as your …
Peloton Weight Loss: 5 Best Peloton Workouts To Shed Some Pounds
Peloton can help you lose weight if you ride 3–5 times per week and pair …
Apple Watch Not Connecting To Peloton? 7 Easy Fixes
One of the reasons the Apple Watch is so popular is that it is designed …
How To Become A Peloton Instructor – And How Much Do Peloton Instructors Make?
To become a Peloton instructor: build a public following teaching cycling/spin/yoga/strength (Instagram following, public class …
Why Do Cyclists Shave Their Legs?
Cyclists shave their legs primarily for three practical reasons: easier post-crash road-rash treatment (cleaning a …
What Is Bonking In Cycling – And How Do You Avoid It?
It’s happened to most cyclists at one time or another. Your ride is going great, …
“Am I Overtraining?”: How To Recover From Overtraining Syndrome
When you first start cycling seriously, it can be difficult to overcome the inertia of …
What Is A Good VO2 Max By Age And Sex?
VO2 max is the maximum oxygen your body can use per kg of body weight …
The 3 Best Peloton Strength Classes
There are tons of Peloton strength workouts to choose from – as well as quite …
Zwift Racing League: All You Need To Know About WTRL Racing
Using cycling apps like Zwift not only make your workout time more engaging but can …
The 8 Best Peloton Instructors To Match Your Workout Vibe
One of the best features of Peloton Digital and the platform of classes on the …
Peloton Shoe Size Chart: Ultimate Guide To Peloton Shoes
Peloton shoes run a half-size small for most riders — order half a size up …
Cycling For Weight Loss: Does It Work?
There are many physical and mental health benefits of cycling, from improving aerobic fitness and …
10 Stationary Bike Benefits: How To Maximize Your Workout
Stationary bike benefits include low-impact cardiovascular conditioning, fat loss (300–700 kcal per hour), leg-strength building, …
Spin Bike Vs Stationary Bike: What Are The Differences, And Which Gives The Better Workout?
There are two primary types of exercise bikes: traditional upright stationary bikes, and spin bikes …
What Is Polarized Cardio? Polarized Training Plan for Cyclists
There are numerous approaches to cardio training for cyclists. Some cyclists focus on doing a …
Rouvy Vs Zwift Vs Peloton: What’s The Best Indoor Cycling App?
Rouvy, Zwift, and Peloton are the three biggest indoor cycling platforms. Zwift is best for …
What Is VAM Cycling – And Can It Help Your Climbing?
There are many different metrics you can track as a cyclist, such as your speed, …
Critical Power: Is It A Better Test Of Cycling Fitness Than FTP?
When it comes to measuring the intensity of your cycling workouts or overall cycling training …
Cross-Training for Cyclists: Why It’s Essential, and the 7 Best Sports To Boost Performance on the Bike
Cyclists love nothing more than getting on their bikes and smashing through the miles. What’s …
Couch to 20k Cycling Training Plan for Beginners (With PDF Printout)
A couch-to-20k cycling plan takes a beginner from zero to comfortably riding 20 km (12.4 …
How To Build A Cycling Training Plan: Beginners, Intermediate, And Advanced Riders
To build a cycling training plan: pick a goal event 8–12 weeks out, calculate your …
What Is A Brick Workout – And Should You Be Doing Them?
If you’re a multisport athlete or a triathlete, there’s a good chance you’ve heard of …
Yoga For Cyclists: 7 Best Poses To Boost Your Riding Recovery
Spending hours in the saddle during a long ride can leave your body feeling stiff, …
Tabata Ride: What Is a Tabata Ride, and How Do I Perform One?
A Tabata ride is a structured 4-minute interval session: 20 seconds at maximum intensity (above …
What Makes A Healthy Cycling Diet?
A healthy cycling diet should provide 5-10g of carbs per kg of body weight on …
6 Best Stretches For Cyclists For Optimum Recovery
The 6 best stretches for cyclists target the tightest cycling-specific areas: hip flexors (couch stretch), …
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