Amber Sayer 1

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:

Watopia In Review: Title Image

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 …

Best Zwift Training Plans: Title Image

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: Title Image

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: Title Image

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.

Zwift Setup Guide: Title Image

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.

Peloton Marathon Training Plan: Title Image

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+: Title Image

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: Title Image

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: Title Image

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.

Peloton Foam Roller Classes Guide: Title Image

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: Title Image

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.

Peloton Workout Plans: Title Image

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: Title Image

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: Title Image

Power to Weight Ratio for Cyclists Explained (With Power To Weight Ratio Charts)

Your power to weight ratio is an important indicator of your cycling performance, particularly your …

How To Make An Energy Drink: Title Image

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: Title Image

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 …

Best Peloton Weight Loss Classes: Title Image

Peloton Weight Loss: 5 Best Peloton Workouts To Shed Some Pounds

The enthusiastic fanbase of Peloton users will all agree on one thing: the Peloton classes …

Apple Watch Not Connecting To Peloton: Title Image

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: Title Image

How To Become A Peloton Instructor – And How Much Do Peloton Instructors Make?

Ever had the opportunity to try a Peloton workout? Besides pushing yourself more than you …

Why Do Cyclists Shave Their Legs?: Title Image

Why Do Cyclists Shave Their Legs?

Ever caught sight of the hairless shins of a fellow rider and found yourself wondering: …

What Is Bonking Cycling: Title Image

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, …

How To Recover From Overtraining Syndrome: Title Image

“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: Title Image

What Is A Good VO2 Max By Age And Sex?

VO2 max, which is a measure of your maximal oxygen uptake, can be a particularly …

Best Peloton Strength Classes: Title Image

The 3 Best Peloton Strength Classes

There are tons of Peloton strength workouts to choose from – as well as quite …

Zwift Racing League: Title Image

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 …

Best Peloton Instructors: Title Image

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: Title Image

Peloton Shoe Size Chart: Ultimate Guide To Peloton Shoes

When you buy a Peloton bike, you’re making a big investment in your health. Indoor …

Cycling For Weight Loss: Title Image

Cycling For Weight Loss: Does It Work?

There are many physical and mental health benefits of cycling, from improving aerobic fitness and …

Stationary Bike Benefits: Title Image

10 Stationary Bike Benefits: How To Maximize Your Workout

Cycling is a great way to get a low-impact cardio workout so you can improve …

Spin Bike Vs Stationary Bike: Title Image

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 …

Polarized Cardio for Cyclists: Title Image

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: Title Image

Rouvy Vs Zwift Vs Peloton: What’s The Best Indoor Cycling App?

Riding on an indoor trainer used to be painfully boring, but with the advent of …

What Is VAM Cycling: Title Image

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: Title Image

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: Title Image

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: Title Image

Couch to 20k Cycling Training Plan for Beginners (With PDF Printout)

Starting any type of exercise or fitness program can be really challenging, especially if you’ve …

How To Build A Cycling Training Plan: Title Image

How To Build A Cycling Training Plan: Beginners, Intermediate, And Advanced Riders

Not every cyclist can afford to hire a private coach to create a custom training …

What Is A Brick Workout: Title Image

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: Title Image

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 Title Image

Tabata Ride: What Is a Tabata Ride, and How Do I Perform One?

Tabata is a specific style of HIIT training that involves extremely high-intensity efforts and very …

cycling diet

What Makes A Healthy Cycling Diet?

A healthy cycling diet should provide your body with the energy and nutrients you need …

Stretches For Cyclists

6 Best Stretches For Cyclists For Optimum Recovery

In the final miles of a long ride, most cyclists start picturing the blissful feeling …