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Do long slow rides still work? The evidence for volume
Intervals get the attention, but the adaptations that make a cyclist durable come mostly from time. What the research says about volume, why low intensity isn't wasted time, and how short a long ride can usefully be.
How many hard days a week can you handle?
Two or three, for almost everybody — and the reason is recovery kinetics rather than willpower. What moves your personal ceiling, and the signs that you've been over it for a few weeks without noticing.
Detraining: how fast you lose fitness (and how fast it comes back)
Two weeks off costs less than most riders fear, and eight weeks costs more than they hope. A week-by-week look at what actually declines — blood volume, enzymes, muscle — and how quickly it returns.
Big-gear, low-cadence work: strength on the bike, or just slow?
Fifty rpm up a climb in a gear you can barely turn feels like it must be building something. What torque intervals actually train, what the evidence says about transfer to real power, and the knee-load caution nobody puts in the session description.
Training with a heart rate monitor only: a complete guide
Heart rate is the most misread number in cycling — it lags, it drifts, and it moves with heat, sleep and caffeine. How to set zones properly, and where heart rate beats power rather than merely substituting for it.
Low-carb and keto for cyclists: what the evidence actually shows
Fat adaptation is real, and it comes with a bill at race intensity. What the controlled studies found, where periodised low-carb differs from chronic keto, and the narrow set of riders for whom the trade is worth making.
Lactate threshold explained: LT1, LT2 and what they mean for your zones
There are two thresholds, not one, and lactate is a fuel rather than a waste product. What a lactate test actually measures, and how the two turning points map onto the training zones you already use.
Aero upgrades ranked by watts per euro
Most of your drag is you, not your bike — which reorders the shopping list completely. Position, clothing, helmet, wheels, frame, ranked by what each actually returns at 35 km/h, and where the curve flattens out.
Strength training for cyclists: sets, reps and when in the season
Heavy or explosive, how many sets, and where it goes in a week that already contains intervals. The programming detail behind the evidence that lifting makes cyclists faster — including the interference effect.
VLamax: the number that explains why two riders with the same FTP race differently
Your glycolytic ceiling is the other half of your metabolic profile, and it points in the opposite direction to your aerobic one. What VLamax is, how it is measured, what high and low mean on the road — and why it is far less validated than the coaching talk suggests.
Cycling as you age: what changes after 40, 50 and 60
Maximum heart rate falls, recovery slows and muscle needs defending — but the decline in trained riders is roughly half what it is in the sedentary. What changes decade by decade, and what training protects most.
The same roads backwards: why reversing a route changes the ride
The descent you know by heart is a climb you have never paced, the tailwind is now waiting for you at the wrong end, and the low winter sun is in your eyes at every junction. Why the loop you have ridden forty times is still one ride you haven't done.
Menstrual cycle and cycling training: what the research actually shows
Phase-based training plans are sold with far more confidence than the evidence supports. An honest read of a genuinely weak literature — and the things that are well established, from iron status to energy availability.
Your first cyclocross race: 60 minutes of the hardest fun in cycling
An hour of starting, surging and running with your bike on your shoulder, in the mud, in November. What the power profile of a lap actually looks like, the three skills that beat fitness, and how little kit you really need for race one.
Race day nutrition plan: hour by hour
Breakfast, the hour before, the start, and every hour after that. A concrete fuelling timeline for a two-hour race and a six-hour one, with the carbohydrate and fluid numbers the research supports.
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