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.
Threshold intervals are among the most effective workouts a cyclist can do to raise their FTP and ride faster for longer. By training right at the edge of your sustainable power, you teach your body to clear lactate more efficiently and hold a higher pace before fatigue sets in. This guide explains the science, shows … Read more
Microburst intervals build top-end fitness with very short on/off efforts. Learn the science, key workouts (15/15s, 30/15s, 40/20s), and how to use them.
What is crank length, how does it affect comfort and power, and how do you choose the right size? A complete, practical guide for road and gravel cyclists.
Fartlek training for cyclists blends hard efforts with easy recovery in a playful, flexible format. Learn how it works and try three sessions.
Tempo training is one of the most underrated tools in a cyclist’s toolkit: a moderately hard, sustainable intensity that builds a huge aerobic base without the deep fatigue of interval work. In this guide you’ll learn exactly what tempo is, how to find your zone using power, heart rate, or feel, the specific workouts to … Read more
Hill repeats are one of the most efficient ways to build cycling power, raise your threshold, and turn climbs from a weakness into a strength. By riding hard up the same gradient several times with recovery between efforts, you overload the exact systems climbing demands. This guide explains what hill repeats are, how to structure … Read more
Learning how to sprint on a road bike can turn the final 200 metres from a scramble into a decisive, repeatable skill. Whether you are contesting a club race finish, a town-sign sprint, or simply want more explosive power, this guide breaks down body position, the sprint sequence, gearing, training drills, and race tactics so … Read more
Torque intervals build cycling strength with low-cadence, big-gear efforts. Learn the science, three ready-to-ride workouts, and a four-week progression.
How sodium bicarbonate (bicarb loading) buffers acid to boost cycling performance — the science, dosing, timing, and how to avoid stomach upset.
How to pace a time trial: set a target power from your FTP, hold back early, defend the number, and finish empty for your fastest time.
Pyramidal training is one of the most effective ways to organize your intensity as a cyclist — yet it is often overshadowed by the more talked-about polarized model. In a pyramid, you ride the most time easy, a moderate amount at threshold, and the least at your highest intensities. This guide explains how the pyramid … Read more
VLaMax measures how fast you burn carbohydrate for energy. Learn what it means, how it’s tested, and how to raise or lower it to match your cycling goals.
Muscle cramps ruin rides. Learn what causes cycling leg cramps and how to prevent them with hydration, fueling, pacing, bike fit, and conditioning.
Reverse periodization for cyclists builds intensity first and endurance later. Learn how it works, who it suits, and how to structure your season.
Block periodization is a training approach that concentrates your effort on a small number of fitness qualities at a time, in focused “blocks,” rather than trying to develop everything at once. For time-crunched cyclists chasing specific goals, it can deliver sharper adaptations than traditional plans. Here is how block periodization works and how to build … Read more
A deload week is planned recovery that turns hard training into real fitness. Learn the science, the warning signs, and how to structure a deload week for cyclists.
How beetroot juice boosts cycling performance: the nitrate science, correct dosage, timing, the mouthwash mistake, and a race-week protocol.
Training Stress Score (TSS) explained: how it is calculated, how CTL, ATL, and TSB track fitness and form, and how to plan weekly load with it.
What do electrolytes actually do for cyclists? Learn how much sodium you lose in sweat, how to test your losses, and how to build a simple replacement strategy for rides of any length.
How much caffeine improves cycling performance, the right dose per kilogram, when to take it, and a tested race-day protocol.
Double threshold training, adapted from Norwegian endurance sport, lets cyclists stack huge volumes of quality work. Here’s how to structure it.
Creatine is one of the most researched supplements in sports science, yet many endurance cyclists assume it is only for weightlifters chasing bulk. That assumption leaves performance on the table. This guide explains how creatine works, what the evidence says for cyclists specifically, how to dose it correctly, and the side effects worth knowing about … Read more
Altitude training for cyclists explained: how elevation boosts hemoglobin, the three main protocols, camp planning, and how to time your return.
Durability is the ability to hold power deep into a long ride. Learn what fatigue resistance is, how to test it, and how to train and fuel for it.
Lactate threshold is the single most decisive number in endurance cycling: the intensity at which fatigue starts to outpace your ability to clear it. Raise it and you can hold more watts for longer, climb with less suffering, and resist the burning-legs collapse that ends so many races. This guide explains what lactate threshold actually … Read more
Learn how to climb on a road bike: gearing, seated vs standing, the right cadence, pacing short and long climbs, body position, and climbing drills.
Periodization for cyclists is the practice of organizing your training into structured phases so you arrive at your most important events fitter, fresher, and faster. Instead of riding hard at random, you build fitness in a deliberate sequence. In this guide you’ll learn what periodization is, the building blocks every plan uses, the main models … Read more
Learn how VO2 max intervals work, how hard they should feel, four proven cycling workouts, and how to fit them into your training week.
Sweet spot training helps cyclists build threshold power efficiently. Learn your zones, ready-to-ride workouts, weekly structure, and mistakes to avoid.
The Coggan power zones are the most widely used system for structuring cycling training around a power meter. Built on seven intensity levels anchored to your functional threshold power (FTP), they tell you exactly how hard to ride for any given workout — from active recovery to all-out sprints. This guide explains where each zone … Read more
Learn to pedal efficiently with a smoother stroke. Master the four pedal phases, fix common mistakes, and use drills to ride faster with less effort.
Learn how to apply the Lydiard method to cycling: its five training phases, a sample weekly block, progress benchmarks, and mistakes to avoid.
Polarized training means riding easy 80% of the time and hard 20%. Learn the science, how it compares to other models, and how to plan your week.
Heat acclimation for cyclists is one of the most underrated performance gains available, and it costs nothing but a plan. By deliberately training in the heat for one to two weeks, you expand blood plasma volume, lower your core temperature, and ride stronger — even on cool days. This guide explains the physiology, gives you … Read more
A practical guide to tapering for a cycling race: how long to taper, what to cut, what to keep, openers, nutrition, and the mistakes to avoid.
Over-under intervals are one of the most effective workouts for raising your functional threshold and teaching your body to clear lactate under pressure. By alternating efforts just below and just above your threshold, you train the exact physiological skill that separates riders who fade on long climbs from those who hold steady. This guide explains … Read more
Contrast therapy — alternating between hot and cold exposure — has become one of the most talked-about recovery tools in cycling. This guide explains what contrast therapy actually does to a cyclist’s body, the protocol that has the best research behind it, when in a training week to use it, and the situations where it … Read more
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.