Understanding Constrained Total Energy Expenditure
More training does not always mean a proportionally higher daily calorie burn. Constrained total energy expenditure is the idea that, as activity rises, the body may compensate by reducing energy spent elsewhere. For endurance athletes, understanding this can help put training load, recovery and fuelling into better context. Covered in this blog What is […]
How to Improve Your Cycling Cadence
If you want to improve cycling cadence, the aim is not simply to spin your legs faster. Finding a cadence you can control efficiently can help you manage fatigue and ride more comfortably across long rides, climbs and harder efforts. The practical tips and drills below will help you build that skill progressively. Covered […]
Periodising strength and conditioning training with cycling trainin
Strength training for cyclists works best when it supports the demands of the bike, rather than simply adding more fatigue to the week. By timing and tailoring gym sessions around each phase of your cycling season, you can develop strength and power while protecting recovery. Here is how to align your strength work with the […]
Do pneumatic (air) compression trousers (pants) actually work?
Air compression pants are increasingly common in recovery routines, but do they genuinely help cyclists and endurance athletes recover between demanding sessions? This article explains how pneumatic compression trousers work, what the evidence suggests, and when they may be a worthwhile addition to your recovery toolkit. Covered in this blog What are air compression […]
The Myth and Reality of Hill Training for Cyclists
Is hill training for cyclists essential if you are preparing for a hilly sportive, Gran Fondo or race? Conventional wisdom says that the best way to conquer climbs is to train on them relentlessly. Yet the science of cycling and the demands placed on the body’s energy systems suggest a more nuanced answer. Covered […]
When to take an extra day off
It is easy to believe that training hard every day is the fastest route to better cycling performance. In reality, knowing when to take an extra rest day is an important part of responding to fatigue, life stress and changing training demands. Rest is not a lack of commitment: it is when the body has […]
Mastering Mitochondrial Health For Cycling
Mitochondrial health for cycling matters because mitochondria sit at the heart of aerobic energy production. They help convert nutrients and oxygen into ATP, the energy your muscles rely on every time you pedal. For endurance cyclists, improving mitochondrial function and density can support better aerobic efficiency, greater endurance and improved adaptation to training. Your existing […]
Chilled to perfection: build your own ice bath for under $100
Cold-water and ice therapy can be a useful recovery tool for cyclists after demanding hill repeats, long rides and hard training blocks. This guide shows you how to build a DIY ice bath for cyclists for under $100, alongside the science, practical setup and safety considerations. Covered in this blog The science behind the […]
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, […]
Can Alcohol Affect Your Cycling Performance and Recovery? The Facts
Welcome to an exploration of a subject that has intrigued cyclists for years: the relationship between alcohol consumption, cycling performance, and post-exercise recovery. While many enjoy a refreshing beer or a glass of wine, it’s essential to understand when this leisurely indulgence begins to interfere with your athletic performance. Let’s investigate further. Covered in […]