Đạp thông minh hơn — từng bài một.
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Choosing a bike computer: what actually matters
Easy to overspend on capabilities you will never use, equally easy to buy the cheapest and be quietly annoyed for three years. Three tiers described honestly, the five specifications that matter, and the feature set that is mostly marketing.
Your FTP went down. Six reasons, and only one of them is fitness
Same trainer, same test, twelve watts lower. Before you rewrite the plan: a lower test result usually is not lost fitness. The six causes in order of how often they turn out to be the answer, and the five-minute check that tells you which.
Racing in the heat: pace it differently or pay for it
Riders rebuild a training plan over a 3% change in threshold, then ride a 34°C event on their April pacing plan. What heat does to your engine, which cooling tricks are worth doing, and the signs that mean stop immediately.
Ramp rate: how fast you can add training load without breaking
Every rider who discovers load tracking tries to make the number go up as fast as possible, and a few weeks later is ill. The conventional bands, what actually sets your own limit, and why a build that never comes down is not a build.
Pacing a gran fondo with power: the first climb is the trap
The purest pacing test in amateur cycling. Target bands by event length, the four rules that decide the day, and why the number that ruins fondos is almost never the average.
Bonking: what is actually running out, and what to do about it
Not ordinary tiredness — the shaking hands, the emotional flatness, the inability to decide anything. Why a bonk feels like a mental event, why "push through it" is uniquely bad advice here, and the mistake that happens two hours before the symptoms.
Block periodisation: one signal at a time
Five hard sessions in a week, then two weeks of quiet. A sharper tool with a narrower handle than the standard mixed week — genuinely better for some riders, genuinely worse for others. Which one you are, and the week-two mistake that wastes the whole block.
How much do you actually sweat? An hour with a towel and some scales
Two riders finish the same hot four hours having lost 1.2 kg and 4 kg. "Drink 500 ml an hour" is useless advice for one of them. The DIY protocol that gives you your own number, and how to tell whether you are a salty sweater.
Sprint work for riders who are not sprinters
Most amateur plans have a hole at the top end, usually because the rider decided they are not a sprinter. Four sessions, why the rests are far longer than feels reasonable, and the one setting you must turn off to do these indoors.
Reverse periodisation: intensity in winter, miles in summer
The traditional cycling year came from professionals in mild climates with unlimited time. For an amateur in a northern winter with a job, it can be exactly backwards — and there is a coherent alternative that says so.
Vitamin D for cyclists: a strong case, narrower than the marketing
One of the few supplements with real evidence behind it — and that evidence says something the labels do not. Why cyclists are a higher-risk group, what correcting a deficiency does, and what topping up when you are already fine does not.
Durability: why your power at hour four is the number that matters
Two riders with identical FTPs can be 55 watts apart four hours into a sportive. That gap has a name — durability — and no fresh test will ever show it to you. How to measure your own, and the training that actually builds it.
Over-unders: the interval that teaches you to ride through lactate
The session that turns "I blew on the third climb" into "I was there at the top" — and one of the most frequently botched workouts in cycling. Four versions in order of difficulty, and the four ways riders ruin them.
Low energy availability and REDs: when eating less stops making you faster
Cycling's fascination with being lighter has a cost the arithmetic leaves out. What low energy availability actually is, why bodyweight is a poor detector of it, and why the performance argument fails on its own terms.
30/30s: the shortest intervals that still build your ceiling
Thirty seconds hard, thirty seconds easy, twenty times. Microintervals chase the same adaptation as five-minute VO2max efforts by a route most riders can actually finish — provided you get the first three reps right.
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