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Οδηγοί, ειλικρινείς συγκρίσεις και η επιστήμη της προπόνησης πίσω από τη δωρεάν καθοδήγηση και μια πραγματική διαδρομή για κάθε βόλτα.
Cycling economy: why the same watts cost two riders different amounts
Two riders hold 250 watts; one is burning noticeably more oxygen to do it. Gross efficiency sits between roughly 18 and 24%, it is largely not trainable, and it decides more about a five-hour day than any interval session will.
How to pace a time trial with power
The first two minutes decide most time trials, and usually badly. How to pick a target, why even pacing wins on flat courses but not hilly ones, and how to spend your energy above threshold deliberately.
Sodium bicarbonate: the oldest legal ergogenic aid, and the stomach problem
Baking soda has one of the largest effect sizes in sports nutrition for efforts of one to ten minutes, and one of the worst side-effect profiles. The dose, the timing, the ways riders make it tolerable, and why it does nothing at all for your gran fondo.
Your first road race: what actually happens, and how to not get dropped
A road race is not a hard group ride — it's several hundred surges with recoveries you don't control. What the power profile of a bunch race looks like, why the first ten minutes hurt most, and how to prepare for it.
Tyre width and rolling resistance: why 28 mm beat 23 mm
The narrow-is-faster rule was true on a steel drum and wrong on a road. What actually changes when a tyre gets wider, where impedance losses take over from rolling resistance, and the width at which aerodynamics finally starts charging you.
How to peak twice in one season
A taper buys you a window of a couple of weeks, not a summer. How long a peak really holds, what the mid-season rebuild between two targets looks like, and the minimum spacing that makes two peaks realistic.
Fast twitch, slow twitch: what fibre type means for how you should train
You cannot know your own fibre composition without a needle, the proxies people use are rough, and "train to your type" is weaker advice than it sounds. What is genuinely established about fibre types, and the handful of training decisions it should actually change.
How to ride a hilly sportive you're underprepared for
Four weeks out and short of training? The fitness is what it is — but pacing, gearing and fuelling are all still in play, and together they matter more on the day than the training you didn't do.
Choosing safer roads: what the crash data says about route planning
Riders fear being hit from behind; the collision statistics are dominated by junctions and turning vehicles. What the research says about where risk actually concentrates, and how to turn that into a route-planning habit rather than a worry.
Pre-race openers: the day-before session that wakes your legs up
Complete rest the day before an event often leaves you feeling flat. What an opener session does, what it should look like, and how long before the start it's worth doing.
Gravel racing: how it's different, and what to train for
Longer, lonelier and far more variable than a road race, with no feed zones and no team car. Why durability beats a sprint, how to fuel when nobody is handing you anything, and the tyre decision that ends more races than fitness does.
Race weight: how to get lean without losing power
Watts per kilo has a numerator as well as a denominator, and cutting weight during a build block usually damages the numerator. Safe rates of loss, when in the season to do it, and the warning signs to stop.
The grey zone: is riding at 'medium' really wasted training?
"Junk miles" is the most repeated idea in amateur cycling and one of the least examined. Where the polarised argument came from, what those studies actually compared, and the case for tempo that the slogan quietly throws away.
How to descend faster and safer: braking, lines and where to look
Descending is the cheapest free speed in cycling and the skill riders practise least. Braking and weight transfer, the line through a corner, where to put your eyes — and why target fixation puts people in ditches.
Beta-alanine: the tingle, the buffer, and whether it's worth it
Four to six weeks of daily dosing to raise muscle carnosine, an odd skin-prickling side effect, and a benefit concentrated almost entirely in efforts of one to four minutes. Who that describes, and who should save their money.
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