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
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
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