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 to get back on the bike after a break (or an injury)
The hard part isn't the fitness, it's the arithmetic of not chasing your old numbers. What to expect in the first four weeks, how to build load without breaking something, and where a clinician's plan beats any article.
How a breakaway actually works (and how to be in the right one)
Four riders should not be able to hold off sixty, and yet it happens every weekend. The drafting arithmetic that explains it, how to read which move has the right riders in it, and the through-and-off technique that keeps a group alive.
RPE: the cheapest, most underrated measurement in cycling
A number you say out loud after a ride tracks training load about as well as a power meter does, and catches things power cannot see — heat, illness, the fatigue you have been ignoring. How to calibrate your own scale so it means something.
Omega-3 for cyclists: what it does, what it doesn't
A supplement with a plausible mechanism, a decent safety record and a thin performance record. What EPA and DHA appear to do for muscle and recovery, what the direct performance trials show, and the dose that is actually studied.
Flying with a bike: boxes, airlines and what gets damaged
The rear derailleur hanger is the part that breaks, the CO2 canisters are what get confiscated, and the airline's policy is never where you expect it. Packing so the bike survives, and reassembly checks before you ride away from the airport.
Morning or evening: does the time you train change what you get?
Peak power really is higher in the late afternoon, and the effect is much smaller than the effect of actually doing the session. What circadian rhythm does to performance, and why the honest answer is "whenever you will keep turning up".
Designing a route for a group that rides at different speeds
The fast riders are cold from waiting and the slower ones are cooked from chasing. Route shapes that let a group split and rejoin without anyone feeling it, where to put the climbs, and sizing the ride to the right person.
Your first track session: the boards, the fixed gear and the rules
No brakes, no freewheel, and a line painted on the boards that decides where you are allowed to ride. What an accreditation session involves, the two road-rider habits that catch everyone out, and why the banking holds you up.
Ice baths after riding: recovery, or throwing away your adaptation?
Cold water genuinely restores short-term function, and there is reasonable evidence it dulls the long-term adaptation you trained for. The resolution is not "never" — it is knowing which of those two you need this week.
Plant-based cycling: the four nutrients worth planning around
A well-planned plant-based diet supports serious training; the planning is the operative word. B12, iron absorption, the omega-3 conversion problem and protein distribution — plus the one that catches everyone out, simply eating enough.
Pedals, cranks or spider: which power meter to buy
Where a meter measures decides what it can honestly tell you. Single-sided doubling and the error it hides, temperature drift, how easily each type moves between bikes, and what the published validation studies found.
Testing your own lactate: what a meter tells you that power can't
A finger-prick and a €200 analyser can find the two thresholds your power meter only estimates. Designing a step test that gives comparable numbers, the errors that quietly ruin one, and whether you actually need this.
Cycling in Mallorca: the routes, the season and what nobody tells you
Sa Calobra, the Ma-10 along the Tramuntana, and a flat middle that makes a recovery day easy. Why February to April is the season and July is not, where to base yourself, and the crowding nobody mentions in the photographs.
Ultra-distance racing: sleep, pacing and the first 24 hours
Past about a day, the limiter stops being your legs. Sleep strategy and what deprivation actually costs you, pacing far below threshold, and the saddle and nerve problems that end more ultras than fitness ever does.
Coming back from COVID or flu: a return-to-training ladder
The neck check is a useful rule of thumb and a poor guide to a viral illness that can involve the heart. The graduated return-to-play frameworks written for athletes, the symptoms that mean a doctor rather than a ride, and a realistic ladder back.