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Caffeine for cyclists: how much, how long before, and the catch
Caffeine is one of the few supplements with genuinely strong evidence behind it. The effective dose, when to take it, why habitual coffee drinkers still respond — and what it costs your sleep if you time it badly.
Beetroot juice, nitrates and cycling performance: does it work?
Dietary nitrate genuinely improves exercise economy in some people — and does close to nothing in well-trained athletes. What the research shows, the dose and timing that matter, and the mouthwash mistake that cancels the whole thing.
Creatine for cyclists: useful, or just extra weight?
Creatine is the most researched supplement in sport, but almost all of that research is about lifting and sprinting. What it does for a cyclist, what the water weight costs your watts per kilo, and who it actually suits.
Recovery drinks: do you need one, or is a meal enough?
Rapid refuelling matters enormously when you're riding again in six hours, and barely at all when you're not. How glycogen resynthesis actually works, and when a recovery drink beats a plate of food.
How to eat on a 5-hour ride without wrecking your stomach
Gut trouble ends more long rides than legs do. Why it happens — drink concentration, intensity, dehydration, what you ate the night before — and the practical changes that fix it for most riders.
Carb loading before a gran fondo: how to do it properly
The old depletion-week protocol is long dead. What a modern one- to two-day carb load looks like, how many grams per kilo you're actually aiming for, and why the scale goes up before a good ride.
Cycling and alcohol: what one beer actually costs you
Alcohol interferes with glycogen storage, muscle repair and — most reliably of all — sleep. An honest look at what the evidence supports, where the dose stops mattering much, and where it really doesn't.
Riding fasted: what it does, what it doesn't, and who should avoid it
Training low raises some of the enzymes that burn fat, but improved performance is a much harder thing to demonstrate. Where fasted riding fits, where it backfires, and who should not do it at all.
Electrolytes explained: sodium, cramp and what actually helps
Sweat sodium losses vary enormously between riders, and the popular explanation for cramp may be the wrong one entirely. What electrolytes do, what the cramp research says, and the risk of drinking too much.
Polarized vs pyramidal training: what elite cyclists actually do
Eighty-twenty is the most quoted number in endurance training, and the studies behind it are messier and more interesting than the slogan. What elite riders' training actually looks like, and how little separates the two models in practice.
HRV for cyclists: is it worth tracking, and how to use it
Heart rate variability is a real physiological signal wrapped in a lot of noise. What it measures, how to record it so the number means something, and what HRV-guided training trials have and haven't shown.
Overtraining vs overreaching: how to tell the difference before it costs you months
Planned overreaching makes you faster. True overtraining syndrome can take a season. The difference is mostly time — here's what separates them, what markers are worth watching, and the honest limits of self-diagnosis.
How to test your FTP without a 20-minute test
Ramp tests, eight-minute protocols, critical power from three efforts, or simply reading it off your ride data. How each method works, how far it lands from a true hour of pain, and which suits you.
Critical Power vs FTP: which number should you train with?
FTP is a practical estimate. Critical Power is a physiological boundary with decades of laboratory work behind it. Where the two agree, where they diverge, and which one your training zones should hang off.
W′ and anaerobic capacity: the battery above threshold explained
Everything you do above Critical Power spends from a finite tank, and that tank refills at a knowable rate. What W′ is, what a typical value looks like, and how it explains why the fourth attack is the one that drops you.
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