賢く走ろう — 一記事ずつ。
無料コーチングと毎回の本物のルートを支えるガイド、正直な比較、トレーニング科学。
How much should you actually drink on the bike?
Most riders get hydration wrong in both directions. Here's a practical strategy by conditions, the simple sweat test that replaces all the guesswork, and why indoors is its own category.
The warm-up, matched to the ride you're about to do
The shorter and harder the effort, the longer the warm-up — and vice versa. Four protocols, from a 10-minute roll-out to a full pre-race routine, plus what to stop doing beforehand.
Cooling down and stretching: what actually helps, honestly
The evidence is far less conclusive than the folklore. Here's what a cool-down genuinely does, what stretching is and isn't good for, and the six stretches worth ten minutes after a ride.
Breathing on the bike: the skill nobody teaches you
It won't add watts to your FTP, but it will change how hard an effort feels and whether you stay composed. Five drills, four habits to unlearn, and why position is half the problem.
Your pedal stroke: what's worth working on, and what to ignore
“Pedal in circles” is some of the most repeated advice in cycling — and the evidence doesn't support it. Here's what each part of the stroke really does, and four drills that help.
Should you ride when you're ill? A straight answer
The neck check, the symptoms that mean stop, and how to rebuild afterwards without digging a three-week hole. Plus the reassuring truth about how little fitness a week off costs you.
What riding a bike actually does for your health
No wall of dubious percentages — just an honest look at what regular riding does for your heart, joints, weight, mind and sleep, the two real caveats, and how much you actually need.
How to build a sprint that actually wins things
Almost every race finishes in a scramble, and the sprint is the least-trained quality in amateur cycling. The four phases, five sessions, and the recovery mistake that ruins most of them.
10 changes that make you a genuinely faster cyclist
Ten improvements ordered by return on effort — only some of which involve producing more watts. Plus four things you can fix in your garage this afternoon for free.
Fuelling indoor rides: what to eat, drink and when
The physiology isn't different indoors — the conditions are, in four ways that change the numbers. A fuelling table by session length, and why the trainer is the best place to practise race nutrition.
Under-fuelling: the training mistake that takes you backwards
Not eating enough for the training you're doing is more common than the sport admits — and its first symptom is the one that makes riders train harder. The warning signs, and when to see a doctor.
Which cycling coach app should I use?
We put the 10 most popular cycling training apps of 2026 — paid and free — head to head, with honest pros and cons for each, so you can pick the right coach for the way you actually ride.
Fitness, Fatigue and Form: reading your training load without overthinking it
Three numbers explain almost everything about your training — whether you're building, digging a hole, or ready to fly. Here's how Fitness, Fatigue and Form work, in plain English.
FTP explained: what it is, how to test it, and how to actually raise it
FTP is the single most useful number in cycling — it sets your zones, tracks your fitness and shapes every workout. Here's what it means, how to measure it, and how to push it higher.
How to train for your first gran fondo (a 12-week plan you can actually follow)
A gran fondo is a long day in the saddle — but it's very doable with the right build. Here's a realistic 12-week plan, the key workouts, and how to pace and fuel the big day.