Mastering your first century
Your first century ride is a major milestone. Riding 100 miles in a single day demands endurance, sensible pacing, reliable fuelling and enough preparation to keep you comfortable and confident as the hours build. The good news is that you do not need to be an elite cyclist to complete one successfully. With progressive training, […]
Balancing Holiday Indulgences and Training: How to Enjoy Without Overdoing
The festive season can create a tug-of-war between enjoying favourite foods and keeping your training on track. The good news is that holiday training balance does not require rigid restriction or skipping the celebrations. With a few practical adjustments, you can enjoy the occasion while maintaining the habits that support your fitness. The holiday […]
Fueling for Performance: How Cyclists Can Train Their Gut to Handle 120g of Carbohydrates per Hour
Consuming 120g of carbohydrates per hour on the bike would once have sounded extreme, but high carbohydrate intakes have become increasingly common in endurance cycling where athletes need to sustain performance for many hours. The challenge is that simply deciding to eat more does not mean your digestive system will tolerate it. Large amounts of […]
Conquering RAAM: Part 2: Adapting to RAAM’s Extreme Conditions
RAAM race preparation must account for far more than the physical training covered in Part 1. From intense desert heat to cold nights, the Race Across America places constant demands on your fuelling, pacing and ability to manage setbacks. This instalment covers practical strategies for adapting to those extreme conditions. Heat Adaptation Why Heat […]
The Complete Cyclist’s Guide to L’Étape du Tour: Training, Nutrition, and Coaching
L’Étape du Tour training needs more than simply accumulating kilometres: you need sustained climbing power, durable endurance and a fuelling plan you have practised. This guide sets out a practical approach to training, nutrition, recovery, equipment and race-day pacing for the demands of a long mountain sportive. It also explains where individual coaching can help […]
Peak Cycling: Choose the Right Coach
Choosing a cycling coach is about more than finding someone to write a training plan. The right support should reflect your goals, experience, mindset and life beyond the bike, whether you are preparing for an endurance challenge, a sportive or a more competitive ambition. These seven considerations will help you identify the qualities that matter […]
The Ultimate Guide to Caffeine and Cycling Performance
For many cyclists, a hot coffee before morning laps or a café stop with the club is part of the ride. But caffeine for cycling performance is about more than a welcome lift: understanding how your body responds can help you use it more deliberately for hard training, long rides and events. This guide unpacks […]
The foods that kill cycling performance
The foods that kill cycling performance are not always the obvious high-calorie treats. What you eat supports recovery and adaptation from training, so this article looks at the foods and food-related chemicals I would limit, plus practical ways to make better fruit and vegetable choices. Covered in this blog Foods to limit as a […]
Winning the war of scales
If weight loss has felt like a relentless battle, you are not alone. For endurance athletes, weight loss for cyclists is rarely as simple as eating less and training more. This article looks at the stress, habits and expectations that can make lasting change far harder than it needs to be. Covered in this […]
How your gut is crucial for cycling performance
For me, one of the most fascinating fields of general health is the role our gut plays in keeping us healthy. Having dealt with various conditions and intolerances, nutrition has become more important to me than it may be for the average person. In this article, I look at gut health for cycling, including what […]