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.
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 is well-known for its aerobic benefits, but it also works out a variety of muscles. Professional cyclists have very toned legs, which is hardly surprising, as your legs are the primary muscle group associated with riding bikes. But is it cycling that gives these elite athletes toned legs? And how does having bigger calves … Read more
It is no secret that cycling is an excellent workout for many reasons. But how many calories does cycling burn? It would be great if we could give you a quick answer for how many calories are burned biking, but the answer isn’t so simple. There are more factors than you may think that determine the … Read more
Tabata is a specific style of HIIT training that involves extremely high-intensity efforts and very short rest periods in a specific 2:1 ratio of work to rest. A Tabata ride is a cycling workout that uses the Tabata style for hard-easy intervals. However, if you’d like to learn more about Tabata workouts to help you … Read more
High-Intensity Interval Training workouts – or HIIT workouts as they are usually abbreviated to – can offer huge fitness and speed benefits for cyclists of all abilities. Whilst you might be experienced at long-distance rides, a HIIT cycling workout can really test your ability to push yourself, and in doing so, can offer massive health … 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
Whether you ride solo or love a group ride, there’s a decent chance that you measure your progress by comparing yourself to other cyclists. With the ever-increasing popularity of cycling, we are becoming more curious about how our average bike speed measures up against other people. It’s easy to do with Strava and the various other fitness … Read more
Many people start their day with a cup of coffee to wake themselves up, but does slurping a cup of coffee before cycling give you any benefits? Of course, the caffeine content in a cup of coffee can give you a boost that will enhance your performance during a ride. This is a fact recognized … Read more
During a long and steady ride, you probably don’t think of what heart rate zone you are in. But there is a good chance you are zone 2 training for a large portion of these long-distance rides, especially if you ride regularly. The great thing about zone 2 cycling is that you experience a whole … Read more
A healthy cycling diet should provide your body with the energy and nutrients you need to fuel and recover from your rides, increase lean body mass, and support overall health. A poor diet can not only compromise your rides and limit your performance in workouts, but it can also detract and undo much of the … Read more
The massive benefits of strength training for cyclists have become one of the biking community’s worst-kept secrets. The pros have been doing it for decades, and the rest of the cycling community is finally cottoning on to what is arguably the most effective way to boost cycling performance and prevent injuries – without actually getting … 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
As you get more experienced as a cyclist, you will set yourself goals. Riding 10 miles is an excellent goal to set yourself as it is a realistic distance without being too strenuous. Knowing how long it takes to ride 10 miles is a good idea, as you can plan your rides around your day. … Read more
Serious training for cycling takes more than just going for a pedal for a couple of hours at the weekend. If you want to start making some progress, you need a training plan. Training plans consist of several different sessions; these may include gym workouts, a cycling workout, and even yoga. But the most efficient … Read more
Who doesn’t want to know how to cycle faster? Whether they are chasing Strava segments or looking for a way to monitor your progress, cyclists are always looking for extra speed. Your speed is a good benchmark, as it is easy to understand, but quite a few variables affect your average speed. You don’t always … Read more