Train smarter, ride stronger. Our fitness and performance guides cover training zones, periodization, interval sessions, recovery science, nutrition for cyclists, and the metrics that matter for measurable improvement on the bike.
Hormonal changes through perimenopause and menopause affect everything from recovery to power output. This guide synthesizes the latest research into a practical training, fueling, and recovery framework for cyclists in their 40s, 50s, and beyond.
A complete guide to cycling cadence — what RPM does inside your body, the right cadence for different rides, and how to train cadence as a deliberate skill.
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our editorial process and the cycling experts behind our content. If there’s one training concept that has transformed how both professional and recreational cyclists approach fitness over the past decade, it’s Zone 2 training. Once dismissed as “junk miles” by riders … Read more
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our editorial process and the cycling experts behind our content. Gravel racing has exploded in popularity over the past few years, growing from a niche discipline into one of cycling’s most exciting competitive arenas. Events like Unbound Gravel, the Belgian Waffle … Read more
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our editorial process and the cycling experts behind our content. Training does not make you faster — recovery does. Every interval session, long ride, and hard group effort creates microscopic damage to your muscle fibers, depletes glycogen stores, and stresses your … Read more
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our editorial process and the cycling experts behind our content. Indoor cycling has evolved far beyond staring at a wall while grinding away on a stationary trainer. Modern platforms like Zwift and TrainerRoad have transformed the indoor experience into something genuinely … Read more
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our editorial process and the cycling experts behind our content. If you’ve spent time in cycling communities, you’ve almost certainly encountered the term FTP. Functional Threshold Power is arguably the most important single number in structured cycling training—it defines your training … Read more
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our editorial process and the cycling experts behind our content. Recovery is where your body adapts and grows stronger. This fundamental principle of athletic training is often overlooked in cycling. Cyclists focus intensely on workout design and pushing hard during rides, … Read more
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our editorial process and the cycling experts behind our content. If you follow any cycling coaches, podcasters, or pro team training philosophies, you’ve probably noticed that “zone 2” has become the most talked-about concept in endurance sport. And unlike many training … Read more
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our editorial process and the cycling experts behind our content. If you needed another reason to get back on the bike, science has you covered. A substantial body of research published in the last two years has reinforced and extended what … Read more
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our editorial process and the cycling experts behind our content. What you eat before, during, and after a ride can make the difference between feeling strong at the finish and bonking spectacularly at mile 40. Cycling nutrition is not just about … Read more
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our editorial process and the cycling experts behind our content. Zone 2 training has become one of the most talked-about concepts in cycling and endurance sports, and for good reason. This low-intensity, steady-state approach to building aerobic fitness is backed by … Read more
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our editorial process and the cycling experts behind our content. Cycling is one of the most rewarding forms of exercise, but the repetitive motion and prolonged positions can lead to a range of overuse injuries if you don’t take preventive measures. … Read more
Understanding FTP: The Foundation of Smart Training Functional Threshold Power, or FTP, is the maximum power output you can sustain for approximately one hour while remaining aerobic. It’s the single most important metric in cycling training because it defines your individual physiological ceiling and serves as the anchor point for structuring all your workouts. For … Read more
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our editorial process and the cycling experts behind our content. You do not get stronger while you ride — you get stronger while you recover. Every hard training session creates microscopic damage in your muscle fibers, depletes glycogen stores, and generates … Read more
New research published in 2026 confirms what adaptive cycling advocates have long argued: cycling with modified equipment produces significant improvements in cardiovascular fitness, muscular strength, and mental well-being for people with physical disabilities. The studies, drawing from rehabilitation science and exercise physiology journals, provide the strongest evidence yet that cycling’s health benefits extend to riders … Read more
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our editorial process and the cycling experts behind our content. Starting your first cycling season as a beginner comes with excitement and uncertainty. How should you structure training? How much should you ride? When should you push hard versus ride easy? … Read more
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our editorial process and the cycling experts behind our content. Road bike maintenance intimidates many cyclists, but the fundamentals are straightforward. A well-maintained bike performs better, lasts longer, and is safer to ride. Regular maintenance prevents the catastrophic failures that strand … Read more
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our editorial process and the cycling experts behind our content. Nutrition is perhaps the most underrated aspect of cycling performance. Many cyclists invest heavily in bikes, components, and training, yet neglect the fuel that powers their efforts. The reality is that … Read more
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our editorial process and the cycling experts behind our content. Zone 2 training has become one of the most talked-about training methodologies in cycling, and for good reason. The science supporting endurance base building through low-intensity, high-volume training is compelling. Professional … Read more
What Happened Electronic shifting technology crossed a major threshold in 2026: wireless drivetrains are now the default choice for mid- to high-end road bikes, with SRAM Eagle wireless systems and Shimano Dura-Ace Di2 wireless platforms expanding rapidly across price tiers. This shift represents a fundamental transformation in how modern bikes transmit power, moving away from … Read more
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our editorial process and the cycling experts behind our content. Indoor cycling has undergone a revolution over the past decade. What was once a grim experience on a noisy, unintelligent turbo trainer has transformed into an immersive, data-rich training environment that … Read more
Power-based training was once the exclusive domain of professional cyclists and well-funded amateurs who could justify spending £600–£1,000 on a Quarq or Pioneer crank-based power meter. That era is over. In 2026, accurate, reliable power meters are available from under £100 — and a major OEM partnership between CUBE and 4iiii is set to bring … Read more
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our editorial process and the cycling experts behind our content. Every April, the world’s best cyclists race across medieval cobblestones at 50kph, and a global audience watches in fascination. But the Spring Classics aren’t just a spectator sport — they’re a … Read more
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our editorial process and the cycling experts behind our content. Cycling is one of the most rewarding activities you can take up — but if you’re a new female cyclist, the journey to feeling confident on the bike can have some … Read more
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our editorial process and the cycling experts behind our content. FTP — Functional Threshold Power — is the single most important metric in structured cycling training. It represents the maximum average power you can sustain for approximately one hour, and it’s … Read more
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our editorial process and the cycling experts behind our content. Indoor cycling has evolved from a tedious necessity during bad weather into a legitimate training methodology embraced by professionals and amateurs alike. Modern smart trainers, immersive virtual platforms, and AI-powered training … Read more
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our editorial process and the cycling experts behind our content. A major review published in early 2026 has confirmed what cyclists have long known instinctively: regular exercise — including cycling — is one of the most powerful tools available for treating … Read more
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our editorial process and the cycling experts behind our content. Zone 2 training has moved from the margins of endurance sports science into the mainstream — and for good reason. What was once the exclusive training methodology of professional cyclists, triathletes, … Read more
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our editorial process and the cycling experts behind our content. Training hard is only half the equation in cycling performance. What you do between rides — how you recover — determines whether that training stress translates into fitness gains or accumulates … Read more
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our editorial process and the cycling experts behind our content. Gravel racing is one of the fastest-growing disciplines in cycling — and one of the most demanding. Unlike road races, where peloton dynamics and tactics often dictate the outcome, gravel events … Read more
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our editorial process and the cycling experts behind our content. A cycling training plan is a structured 4–12 week schedule that mixes endurance rides, interval sessions, recovery days, and rest weeks to build fitness for a goal event. Most plans follow … Read more
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our editorial process and the cycling experts behind our content. If you have been riding for any amount of time, you have likely heard a version of this advice: listen to your body. But what if you could also prepare your … Read more
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our editorial process and the cycling experts behind our content. Power meters have become essential training tools for serious cyclists, but they’ve historically been expensive, bulky, and complicated to install. Enter CycloWatt, a startup that has taken a radically different approach: … Read more
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our editorial process and the cycling experts behind our content. The evidence has been accumulating for years, and in 2026 it has reached a level of volume and consistency that puts the conclusion beyond reasonable doubt: cycling — specifically regular, moderate-intensity … Read more
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our editorial process and the cycling experts behind our content. Training adaptation doesn’t happen during a ride — it happens in the hours and days after, when your body repairs damaged muscle fibers, replenishes glycogen stores, and recalibrates its physiological systems … Read more
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our editorial process and the cycling experts behind our content. Indoor cycling has evolved from a dreary winter necessity into a legitimate training tool used by amateurs and professionals alike. Platforms like Zwift, TrainerRoad, and Wahoo SYSTM have transformed the smart … Read more
Zwift has announced a significant expansion of its virtual cycling platform for 2026, introducing dedicated gravel-only routes and adding the iconic Montmartre climb to the Virtual Tour de France experience. The updates signal Zwift’s strategic push beyond its road cycling roots into the fastest-growing segment of the cycling market, while also delivering one of the … Read more
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our editorial process and the cycling experts behind our content. What you eat before, during, and after cycling directly impacts performance, recovery, and long-term fitness gains. Proper nutrition provides the fuel your muscles need, replaces fluids lost to sweat, and delivers … Read more
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our editorial process and the cycling experts behind our content. FTP—Functional Threshold Power—is the maximum wattage you can sustain for one hour at a steady effort. Understanding your FTP and training zones is fundamental to building cycling fitness efficiently. Rather than … Read more
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our editorial process and the cycling experts behind our content. Whether you’re training for your first century ride, trying to break a personal best, or simply wanting to ride faster and feel better on the bike, understanding the science behind cycling … Read more
What is sweet spot training and why do cyclists love it? Learn the science, sample workouts, and how to structure this highly efficient training method for maximum FTP gains.
Master road bike descending with these 12 expert techniques. Learn correct body position, braking, cornering lines, and how to build confidence on fast descents.
This article is fact-checked and edited by the BikeTips editorial team. Learn more about our editorial process and the cycling experts behind our content. To climb hills efficiently: shift to an easier gear before the climb starts (don’t wait), keep cadence at 70-90 rpm, stay seated on shallow grades, stand on steep pitches, and pace … Read more
If you’ve ever watched professional cyclists dominate spring classics or power through grueling stage races, you might assume they spend months doing intense interval training. But here’s the secret that separates elite riders from the rest: they build their season on a foundation of cycling base training. This unglamorous, steady-paced work transforms average fitness into … Read more
Most cyclists will tell you that they feel better after a ride. What they might not realize is just how powerful and well-documented the connection between cycling and mental health actually is. From reducing symptoms of anxiety and depression to improving sleep quality and cognitive function, cycling offers a remarkable range of mental health benefits … Read more
To breathe properly while cycling: use diaphragmatic (belly) breathing, exhale longer than you inhale, breathe through both nose and mouth on hard efforts, and time breath rhythm to cadence (e.g., 3 strokes in, 2 out). Steady, controlled breathing improves oxygen delivery and lowers perceived effort. Below, we cover breathing drills and technique. Breathing is the … Read more
Drafting, or riding in the slipstream of another cyclist, is one of the most effective ways to conserve energy on the bike. Studies have shown that riding behind another cyclist can reduce your aerodynamic drag by 25 to 40 percent, allowing you to maintain the same speed while using significantly less energy. In a well-organized … Read more
Winter is a tough time for many cyclists. The days get cold, the nights get longer, and motivation is often low.
In my racing career as an ultra-endurance cyclist and from my experience working as a personal trainer to cyclists, I’ve seen firsthand the benefits of a well-thought-out winter training regime.
Fasted training, or “fasted cardio,” involves engaging in exercise on an empty stomach, usually in the morning, following an overnight fast.
In this in-depth analysis, I’ll explore the essential knowledge you need about fasted workouts for cyclists, delving into the science, pros and cons, and who should consider incorporating this approach into their training regimen.
I was a relative latecomer to cycling, only getting into the sport around a decade ago when I was in my twenties, but I was an immediate convert to the physical and mental health benefits of cycling.
Don’t just take my word for it though – there are a ton of benefits of cycling backed up by expert advice, and the experience of thousands of other cyclists like me. From cardiovascular fitness to mental clarity, cycling has been proven to be a huge bonus for overall well-being.
Cycling shapes the body in predictable ways: well-developed quads, hamstrings, glutes, and calves; a strong but lean core; a relatively weaker upper body; and (for serious cyclists) reduced overall body fat. Long-term cyclists tend to be lean and muscular below the waist with average upper-body development. Adding off-bike strength training balances the upper body and … Read more
Put simply, your FTP is the maximum average power output you can sustain across one hour.
In this article, I’ll be walking you through the key elements of Functional Threshold Power, from the different formats of FTP, how to do an FTP test for yourself, and how you can use your FTP to train like a professional.
Whether you’re a casual social rider or a serious racer, I want to share my experience and guidance as an ex-professional cyclist to help you understand the factors that affect how fast you climb hills on a bike – and outline how you can improve them to boost your climbing performance.
Simply put, a “Watt” (W) is a unit of power. On a scientific level, it’s equivalent to one joule per second.
Watts are most commonly calculated for cyclists through the use of a power meter, which measures torque and cadence to display power output.
Read on to find out what Watts means for cycling power, why it’s such an important element of power to understand, and how this knowledge can be implemented in your training.
In short: Yes, cycling does build muscle. However, it’s arguably more important to understand how and why cycling builds muscle, which muscle groups cycling works, and – equally importantly – which ones it doesn’t.
Strava comes in two “flavors”: Strava Free vs Paid.
After years of using Strava’s free version, I was lured in by the additional features on offer and finally decided to take the plunge and upgrade to a premium Strava subscription.
But what’s the difference? How much is Strava premium? And is the upgrade worth it?
As an ex-professional cyclist with years of experience in competitive cycling, I’ve come to understand that success on the bike isn’t just about raw power and endurance.
Whether you’re a novice cyclist looking to improve your efficiency or a seasoned rider aiming to optimize your training, understanding the importance of cycling cadence and its relationship with your cycling performance is essential.
Cycling is an efficient, low-impact form of cardiovascular exercise and is a great tool to utilize when it comes to burning calories.
Today we will discuss the science of cycling and its role in weight loss, the pros and cons of cycling 1 hour a day for weight loss, and the other health implications.
As the starting gun echoes through the morning air, a swarm of cyclists surges forward, their eyes fixed on a singular goal: the Champs-Élysées.
But what factors decide who gets there first, and what is the Tour de France average speed?
As with most things in life, the technological revolution has dramatically impacted professional cycling. New cycling tech changes the way in which amateurs and professionals alike interact with the sport.
Revolutionary advancements in aerodynamics, tracking, equipment, communication, and anti-doping tech have had direct consequences in the sport itself. Nowhere is this more present than in cycling’s biggest race: the Tour de France.
As we count down to this year’s Tour, we delve into the intense preparation that makes each pedal stroke on the road to Paris possible.
Cyclists and runners are often regarded as some of the fittest athletes on the planet, thanks to their incredible endurance and muscle strength.
However, despite the overlaps in endurance, cyclist legs vs runners legs are very different, with the two sports requiring distinctive training and injury prevention.
It might not fit our romantic ideal of cycling, of man against machine and mountain, but it is an undeniable truth that numbers win bike races.
And no number is more sacred, more enshrined in cycling folklore, than the power-to-weight ratio.
Typically measured in Watts per kg (W/kg), it is a measure of the power a cyclist can generate relative to their body weight.
Handling is one of the most important things to develop in order to enhance your cycling performance. But are there any tricks to accelerating this development?
Whether you’re just starting out or a seasoned cyclist, there are always improvements to be made in your ability. Handling is perhaps one of the best routes to such improvement.
Power-to-weight ratio (W/kg) is your sustainable cycling power divided by your body weight in kg. It’s the most important number for climbing — gravity scales with weight, but propulsion scales with power. A trained recreational cyclist sits at 2.5–3.5 W/kg; a competitive amateur 3.5–4.5; a Cat 1–2 racer 4.5–5.5; a WorldTour pro 5.5–7.0+. Below we … Read more
Energy drinks or sports drinks can be a super convenient way to simultaneously meet your hydration and carbohydrate needs. However, a lot of commercial sports drinks have artificial ingredients such as chemical dyes and flavorings, making them a tricky option if you’re really trying to be mindful of putting healthy fuel into your body. The … Read more
Heart rate training is one of the more scientific approaches to cycling training, as your heart rate during exercise is strongly correlated with your effort level and intensity based on the percentage of your VO2 max. However, in addition to the utility of monitoring your heart rate during exercise, or even resting heart rate, it … Read more
It’s happened to most cyclists at one time or another. Your ride is going great, you’re enjoying the miles in the saddle, your legs feel strong, and your heart rate is under control. But within minutes, everything changes. The wheels fall off – metaphorically speaking. Suddenly, every pedal stroke feels ten times harder than the … Read more
VO2 max is the maximum oxygen your body can use per kg of body weight per minute (ml/kg/min) — the gold-standard measure of aerobic fitness. For men: a 20-year-old in good shape is 45–52, a 40-year-old is 38–44, a 60-year-old is 30–36. For women: 20-year-old 38–44, 40-year-old 32–37, 60-year-old 26–30. Elite cyclists hit 70–90. Below … Read more
There are many physical and mental health benefits of cycling, from improving aerobic fitness and decreasing the risk of cardiovascular disease to strengthening the muscles in the legs and boosting mood. Another fantastic benefit is cycling for weight loss. Biking is an efficient form of exercise to burn calories, helping you maintain a healthy weight. … Read more
There are numerous approaches to cardio training for cyclists. Some cyclists focus on doing a lot of high-intensity interval training (HIIT), others tend to stick with moderate-intensity steady-state cardio workouts, and others use heart rate zones to guide heart rate training. Another worthwhile approach is polarized cardio. Polarized cardio splits the focus to the two … Read more
There are many different metrics you can track as a cyclist, such as your speed, power, and heart rate – to name a few. Monitoring these metrics helps quantify the amount of work you’re doing on the bike, and gives you a window into the intensity of your workouts, your fitness progress, and the effectiveness … Read more
When it comes to measuring the intensity of your cycling workouts or overall cycling training program, the most reliable metric to look at is your cycling power. Sure, there’s heart rate monitoring, speed, and cadence, but your cycling power measurement is far and away the most reliable and accurate measurement of your intensity or effort. … Read more
Cyclists love nothing more than getting on their bikes and smashing through the miles. What’s better than a long ride on the road with the wind blowing through the vents of your helmet on a beautiful spring day, or a good ride on the trails where you can put the hustle and bustle of work … Read more
If you’re a multisport athlete or a triathlete, there’s a good chance you’ve heard of brick workouts. Put simply, a brick workout involves combining two different disciplines of triathlon training (usually cycling and running) one after another to simulate the physical demands of switching straight from cycling into running during a race. Brick workouts are … Read more
Whether you’re a mountain biker or roadie, you’ll split your rides between sitting on the saddle or standing up on a bike. For experienced riders, this is second nature – and you’ll often find yourself changing between riding positions subconsciously. However, you’ll often notice during a group ride that some of your buddies are sitting … Read more
Cycling builds the gastrocnemius (the upper, visible calf muscle) and the soleus (the deeper calf muscle that handles long-duration efforts). The gastrocnemius does most of the work during high-cadence efforts and standing climbs; the soleus carries the load during seated steady-state riding. Cycling produces well-developed but not bulky calves — typical pro riders measure 36–42 … Read more
A 70 kg (155 lb) cyclist burns roughly 30–35 calories per mile at a moderate 14 mph pace, 50–60 calories per mile at 18 mph, and 70–80+ calories per mile at race pace. For a 1-hour ride: easy ≈ 300–400 kcal; moderate ≈ 500–700 kcal; hard ≈ 800–1000+ kcal. Heavier riders and steeper gradients burn … Read more
A Tabata ride is a structured 4-minute interval session: 20 seconds at maximum intensity (above VO2 max), 10 seconds rest, repeated 8 times. The original 1996 Tabata study found this protocol delivered greater aerobic AND anaerobic gains than 60 minutes of moderate cycling. On a bike, that means 20-second all-out efforts in a hard gear … Read more
The six best HIIT cycling workouts are: Tabata (8 × 20s/10s), 30/30s (8 × 30s hard / 30s easy), 1:1 minute intervals (5 × 1 min hard / 1 min easy), the “40/20” VO2 protocol (10 × 40s hard / 20s easy), micro-bursts (15s sprint / 15s easy × 12), and the classic 4 × … Read more
Tempo training cycling is a great alternative to Zone 2 training and an excellent way to improve your aerobic performance. Zone 2 rides are long rides at low intensity, which are pretty easy going on your body while going a long way to improving your fitness. These endurance rides have their place, but you can … Read more
Average bike speeds: a casual cyclist on flat ground averages 10–12 mph (16–19 km/h); a fitness rider averages 14–16 mph; a trained club rider averages 17–22 mph on a road bike; mountain bikers average 8–12 mph on trails; and pro road riders average 25 mph in races. Below we break down realistic speeds by experience … Read more
Caffeine is one of the most effective legal ergogenic aids — 3-6 mg per kg of body weight (roughly 1-2 strong coffees) taken 30-60 minutes before riding can boost endurance performance by 2-5% and reduce perceived effort. Below, we cover dose timing, side effects, and how to use coffee effectively before training and racing. Many … Read more
Zone 2 cycling sits at 65-75% of max heart rate or 56-75% of FTP — an effort where you can hold a full conversation. It builds aerobic base, mitochondrial density, and fat oxidation. Most pros spend 70-80% of weekly hours in Zone 2. Below, we explain how to find your Z2, how long to ride, … Read more
A healthy cycling diet should provide 5-10g of carbs per kg of body weight on heavy training days, 1.4-1.7g/kg of protein, and prioritize whole foods (oats, rice, lean protein, vegetables) for everyday meals — with simple carbs reserved for during/after rides. Below, we break down macros, meal timing, and sample daily plans. A healthy cycling … Read more
The best strength exercises for cyclists target the hip extensors and core: deadlifts (heavy, 3 × 5 reps), Bulgarian split squats (3 × 8 each leg), single-leg Romanian deadlifts, hip thrusts, plank variations, and Pallof presses. Twice a week of 30–40 minutes is enough — cyclists rarely need more volume. The goal is force production, … Read more
The”ideal” cyclist body is a subjective concept with no single answer. Even among professional cyclists, body types vary massively according to the event a rider competes in or their role within a cycling team. A Grand Tour climber is likely to be small and extremely light to maximize their power-to-weight ratio, for example, whereas sprinters … Read more
The average cyclist takes 5-7 minutes to bike a mile on flat terrain (roughly 8-12 mph). Trained road cyclists average 3-4 minutes per mile (15-20 mph), while casual or e-bike riders fall in the 4-5 minute range. Wind, hills, traffic, and bike type can all add 30+ seconds. Below, we break down expected mile times … Read more
The most effective cycling intervals for fitness gains are: 4×4 minute VO2 max efforts (raises ceiling), 2×20 minute threshold (lifts FTP), 30-30 sprints (anaerobic), and 5-10 second neuromuscular sprints. Two interval sessions per week, paired with endurance riding, drives the fastest fitness gains. Below, we cover the top 10 interval workouts. Serious training for cycling … Read more
The fastest gains in cycling speed come from three things: building threshold power with structured intervals, lowering aerodynamic drag (position matters more than gear), and dropping excess weight (rider before bike). Most riders see 1-3 mph improvements within 6-8 weeks of consistent interval training. Below are the most effective ways to get faster on the … Read more