Jeźdź mądrzej — jeden artykuł na raz.
Poradniki, uczciwe porównania i nauka o treningu stojąca za darmowym coachingiem i prawdziwą trasą na każdą jazdę.
Aerobic threshold: the test you can do on any trainer
Three field methods for finding your aerobic threshold without a lab: the talk test, heart-rate drift over a steady hour, and DFA alpha 1. What each is validated against and how far to trust it.
Standing power: why some riders climb out of the saddle and others can't
Standing adds body weight and upper-body bracing to the pedal stroke, at a cost in oxygen that only pays off near maximal effort or on steep roads. Who it suits, and how to train it.
Consistency beats everything: the evidence for boring training
The strongest predictor of an endurance result is how much of the planned training got done. Why gaps cost more than they look, why the spike after a gap is the enemy, and rules for boring training.
Rice cakes, bars and gels you can make at home for a tenth of the price
Three kitchen recipes with the carbohydrate worked out per piece from USDA food data, and an honest look at where home-made ride food loses to the packet: shelf life, bulk and hard efforts.
What to eat the night before a long ride
A bigger plate of something familiar, less fat and fibre, little alcohol, finished early. The glycogen targets behind that sentence, three menus that work, and what to leave off the table.
Hydration in the heat: sodium, ice and the pre-cool
Heat costs watts whatever you drink. What helps: starting cool with ice slurry, keeping body-mass loss under about 2%, matching sodium to how salty you sweat, and not drinking past thirst.
Fuelling on a budget: cheap carbs that work on the bike
Bananas, raisins, jam sandwiches and potatoes have been tested against gels and sports drinks and fuel a ride just as well. The grams per pocket portion, what they cost, and where they fall short.
Eating to recover from a big week, not just a big ride
A camp or a hard block leaves a hole one recovery shake will not fill. Carbohydrate scaled to the load for several days, protein spread across each day, and the signs you have slipped into under-fuelling.
Coffee-stop nutrition: the mid-ride food that helps and the food that sits
Cake and coffee is a good refuel; the fry-up is why the second half feels worse. How much caffeine is in the cup, why fat and fibre sit when you restart, and a ranked café menu.
Your first century: 100 miles, and how to arrive with legs left
Build the long ride to about 120 km, ride the first two hours slower than feels necessary, eat from the first hour and sit in the group. A race-prep guide to 161 km that finishes well rather than merely finishes.
The triathlon bike leg: pacing so you can still run
The bike is the only leg where holding back makes you faster. How to pick a power target for your distance, why draft-legal racing changes everything, and what the run will tell you.
Pre-race nerves: a routine that works in the last hour
You cannot switch the nerves off, but you can point them somewhere. A last-hour routine built on reappraisal, slow breathing, a proper warm-up and two sentences of self-talk.
After the crash: what to check, when to ride again
Head first, then neck, then everything else. What the concussion consensus, the UCI protocol and the fracture literature say about getting back on the bike, and why a doctor decides.
The first 48 hours after a big event: recovery that speeds up the next one
Eat promptly, eat again, drink more than you lost, sleep twice. What the evidence supports in the two days after a gran fondo, and the ice bath, beer and Monday ride that undo it.
Climbing in a bunch: where to sit before the road goes up
The climb rarely loses the race; the two kilometres before it do. Why drafting fades as the road steepens, what the surge at the base costs in W′, and where to be when it starts.
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