더 똑똑하게 달리기 — 한 편씩.
무료 코칭과 매번의 실제 경로 뒤에 있는 가이드, 솔직한 비교, 훈련 과학.
Beyond TSS: TRIMP, hrTSS and session RPE compared
Four ways to put one number on a ride, and they disagree most exactly where it matters — the long easy day and the short savage one. What each metric systematically over- and under-values, and which to trust when.
Knee pain from cycling: the most common causes and fixes
Where it hurts narrows the cause considerably: front, back and outside of the knee point at different things. What each pattern typically implicates in fit or training load — and what needs a professional.
Winter route design: ice, shade and the roads that thaw first
In January the north-facing lane stays frozen until lunchtime and the valley bottom is colder than the hill above it. Designing routes around aspect, cold-air drainage, gritting priority and the hours of daylight you actually have.
Lower back pain on the bike: what's actually causing it
Usually a position your hips and hamstrings can't hold, rather than a back problem. How reach and drop interact with mobility, what core endurance research supports, and how to tell position pain from something else.
Racing on consecutive days: how to recover between stages
The refuelling rules you can safely ignore in a normal training week become the whole game when you race again in eighteen hours. Glycogen arithmetic, what sleep is worth, and which recovery gadgets survive contact with the evidence.
Power meter vs smart trainer: which should you buy first?
They measure in different places, and neither is wrong. What independent validation studies show about accuracy, why your two numbers disagree, and which one earns its money first for the riding you actually do.
The cyclist's bone problem: why riding alone doesn't build a skeleton
Road cycling is one of the few endurance sports associated with low bone mineral density, and the mechanism is not mysterious. Why unloaded exercise plus sweat losses plus under-eating compounds, and the short list of things that reverse it.
How to calibrate your power meter (and how often)
A zero offset is not a calibration, and temperature moves your numbers more than most riders realise. What each procedure does, how often to do it, and how to tell a drifting meter from genuinely lost fitness.
Eating for cycling after 40: what actually changes
Anabolic resistance means the same protein does less than it used to, glycogen comes back slower, and thirst stops being a reliable signal. What genuinely changes with age — and how much of "masters nutrition" is the same advice in a different font.
Tyre pressure for cyclists: the numbers that actually make you faster
Harder is faster right up until it isn't — and the point where it stops is lower than the number printed on your sidewall. Rolling resistance, impedance and how to find your own breakpoint.
A bike maintenance schedule you'll actually keep
Not the aspirational list nobody follows — the realistic one, sorted by how often each job genuinely needs doing. Chain wear measured properly, the cost argument for replacing early, and the three jobs worth paying a shop for.
Cycling in cold weather: how to dress for 0 °C to 15 °C
Riding makes its own wind, which is why the forecast temperature isn't the one you're dressing for. A layering table by temperature, why extremities are the real problem, and the signs you've got it badly wrong.
Repeated sprint ability: why the fifth effort is the one that matters
Nobody wins a race on their first sprint. What determines how little you lose across repeated maximal efforts, why the answer is largely aerobic, and how to train the thing that lets a sprinter sprint twice.
Commuting by bike: how to make it count as training
Riding to work has some of the strongest health evidence in all of cycling. How to turn thirty minutes each way into genuine training, when to keep it easy instead, and the logistics that make it sustainable.
Planning a mountain day: passes, weather windows and the descent home
The col may still be under snow in June, the storms build over the summit by early afternoon, and the 24 °C valley is 10 °C at the top before wind chill. A big mountain day is a planning problem before it is a fitness problem.