There is an overwhelming amount of scientific and anecdotal evidence that heat training works. So why doesn't every cyclist do heat training? In fact, one could estimate that only 10-20% of competitive cyclists heat train regularly. Perhaps you've tried a block or two of heat training before, but it can be difficult to stick to long-term. Science suggests that's where the greatest performance benefits lie, so why do we stop heat training?

Some athletes are scared of it – in a way, you can't fault them. The goal of a heat training session is to increase your core body temperature to at least 38.5° C for 30-60 minutes. Some sessions may be even longer or hotter, but the fact of the matter is, you are increasing your core temperature to flu-like levels.

Is this dangerous? I wasn't sure, so I went straight to the experts to learn about the intricacies of heat training. I spoke to doctors, physiologists, trainers, and athletes about the potential dangers of heat training. Anecdotally, heat training is like magic for many cyclists. But I've had many other athletes come to me saying that heat training didn't work for them, that it made them dizzy or fatigued.

There seems to be a fine line here, the border between physiological gains and pushing it too far. I asked experts about dizziness, fatigue, dehydration, iron levels, and even the effect that heat training could have on sperm count and fertility. The answers I found certainly surprised me.

Dizziness and fatigue

One of the most common concerns I hear about heat training is that cyclists start feeling dizzy partway through their heat training session.

This can be extremely off-putting especially if you've never experienced dizziness on the bike. Thankfully, most heat training sessions are done indoors on a stationary trainer, so there isn't a risk of crashing or riding off the road. However, dizziness is still a concern.

Aline Barre, Endurance Performance Lead at CORE (Body Temperature Sensor), said that "dizziness is a sign of overdoing it." If you're feeling dizzy, it likely means that your core temperature is too high, you are dehydrated, or you are pushing at too high of an intensity. When this occurs, lower your power, hydrate, turn on a fan, or step off the bike if you need to.

But sometimes, the fatigue hits after the heat session rather than during. Some riders end up with significant amounts of fatigue after heat training. Because they're riding in zone 1, they may think that heat training sessions are easy recovery sessions. While this may be true for experienced, heat-acclimated athletes, this isn't true for everyone. If you're new to heat training, or you've just begun a heat training block, your body might not be fully adapted to the demands of heat training yet.

The first adaptations occur after around five heat sessions, said Barre. These adaptations include, "decrease in heart rate, increase in sweat rate, and better performance in the heat. Female athletes may see more changes in heart rate, while males may see more changes in sweat."

Total heat adaptation takes 10-14 sessions, and Barre provided a beginner recommendation of "three weekly sessions for four weeks."

It's important to monitor your recovery and fatigue during and after heat training sessions. Dr. Kevin Sprouse, professional cycling consultant who worked for EF Education-EasyPost for more than a decade, said, "Heat training does have its downsides. Heat is an additional stress," on the body that, when used in the right dosage, "causes super compensation." Like any other training protocol, heat stress isn't necessarily the best thing for your body, but it can certainly improve your performance.

"Most things that are going to help you peak are things we don't want to do everyday or long term," said Dr. Sprouse. "If performance is the greatest concern, then you accept the trade off."

Professional cyclists don't do VO2 Max intervals and eat 150g of carbohydrates per hour 365 days a year. But in the right dosage, these are the kinds of practices that lead to significant improvements in performance. It all comes back to the basic training principle of progressive overload: you stress the body with a stimulus, then you allow your body to recover, and in that time it overcompensates and builds itself stronger.

Heat training-induced fatigue is not unlike any other form of overtraining. The biggest mistake that riders make, Dr. Sprouse said, is adding heat training on top of the training they are already doing. Heat training is a big stress on the body, so if you are already handling a heavy training load, the addition of heat training could push you over the edge. Instead, it's best to pull back on other aspects of training to allow room for heat sessions to fit into your plan.

Altitude training is more popular than ever, but still, most WorldTour riders are hesitant to heat train at altitude. Instead, many WorldTour cyclists do a block of heat training before altitude, then continue heat training in maintenance mode at the high-altitude camp. The difference we're talking about is five weekly sessions during a big heat training block, versus two to three sessions per week to maintain the benefits from heat training.

Another one of the most overlooked effects of heat training is sleep. Heat training can affect the quality of your sleep, and Dr. Sprouse said that he had seen many riders who struggle with sleeping during a heat training block. These riders were "always struggling with falling asleep," but a cooling mattress could be used to blunt this effect. In fact, Dr. Sprouse recommended a cooling mattress all the time, not only when heat training.

To maximise the benefits of heat training, you wouldn't want to jump in an ice bath immediately following an active heat training session. But you would want to cool your core temperature down before bed time, maximising sleep quality and day-to-day recovery.

The dangers of dehydration

One of the first things that you'll notice when you first start heat training is the changes in your sweat rate and volume. These physiological changes will make most athletes start sweating sooner, and end up sweating more in total. Despite the clean up job required, these changes are a good thing. Your body is becoming more efficient at cooling itself, starting that process sooner through sweat, and continuing to keep the body cool for long periods of time.

But with sweat comes dehydration, and this is one of the most common mistakes that athletes make when heat training. You will probably need to drink more than you think. In fact, you might need to drink more than you ever have before. There are no additional physiological benefits associated with dehydration during heat training, said Barre. Not drinking enough is needless suffering.

You can calculate your sweat rate in many different ways, and Barre said the best way to measure fluid loss is to "go onto a scale naked and measure how much weight you lost during the heat session."

Weigh before and weigh after, it's extremely simple. "Avoid more than 2% body mass loss during heat training," said Ross McGraw, CEO of CORE. That can take a few practice sessions to calculate, but the math is simple.

Most riders have a sweat rate of 1.5 to 2 litres per hour, but this can vary. During heat training, the "goal is to replace 150% of your fluid loss during and after the session," McGraw said. That means if you are losing two litres of fluid during a heat session, you should replace it with three litres of fluid over the next few hours.

We cyclists also know the importance of carbohydrates, and that applies to heat training despite most sessions lasting less than 90 minutes. "Carbohydrate needs are higher at higher core temps," Barre said, and we actually use, "10-20% more carbs in a heat session." Barre recommends always fueling during and or after a heat training ride due to higher carbohydrate oxidation.

There can be other changes to your physiology as a result of heat training. CEO of Nix Biosensors, Meridith Cass, said that your "sweat can begin having a lower sodium concentration with heat adaptation." Sweat rate and volume also varies between sports and environments, so you can't always use the exact same hydration protocol. A pro's hydration plan at the December training camp will not be effective during the hottest mountain stage of the Tour de France, for example.

If and when you experience dehydration, it's best to lower your exercise intensity and take on fluids with electrolytes. It's quite difficult to overconsume electrolytes while sweating and exercising intensely, but the other side of the spectrum is the extremely dangerous threat of hyponatremia. This is caused by under-replenishing electrolytes, mostly likely because you've been drinking pure water.

It is a, "safer bet to hedge on the higher electrolytes side," Cass said.

This made me think about the consumption of salts and potential effects on our overall health. With consistent training and exercise, consuming electrolyte-rich drinks isn't a concern. But there was one other topic that I had yet to explore. It took me weeks of research to find an expert on the subject, but I'm glad I did.

Does heat training affect fertility?

You may have heard the news that repeated sauna exposure decreases measures of sperm health and motility in men. You may also have heard that multiple weeks of intense cycling training causes similar effects on sperm health. Do you see where I'm going with this?

While we don't have a study that shows a direct link between active heat training and sperm health, "we can extrapolate from what's out there. The question is: does that matter?" Dr. Sprouse has seen countless studies on heat training and sperm health, but he did not at all seem concerned about a potential link between the two.

Anecdotally, there are millions of cyclists, men and women, who are having kids. A certain percentage of the population may struggle to get pregnant, but there doesn't seem to be a strong link between this group and heat training. If there seems to be an issue, the effects of heat and cycling on sperm health are, "entirely reversible. The spermatogenesis cycle is about 60-90 days," meaning that you can cease heat training or cycling for a few months if you're having difficulties conceiving, said Dr. Sprouse.

That is good news for any and all cyclists who dream of having kids in the future.

Is heat training worth it?

Heat training is like any other form of competitive sport training – when applied correctly and in the right dosage, heat training can help you smash your PBs and achieve your peak fitness level. But if you happen to overdo it, you will suffer the consequences.

It's just like strength training, VO2 Max intervals, or altitude training. If you go to the gym twice per week and complete a cycling-specific programme, you will probably make some significant strength gains. But if you start going to the gym every day and lifting the heaviest weights possible, it won't be long until you are burnt out or injured.

The same goes for heat training. Follow the right protocol at the correct intensity and volume, and it's more than likely that you'll make significant fitness gains. There currently isn't any evidence that going 'bigger' with heat training causes additional gains. The sweet spot seems to be three to five heat sessions per week for two to three weeks to build heat adaptations, or two heat sessions per week long-term to maintain those physiological adaptations.

In fact, you could argue that heat training is even better than altitude or strength training. Some riders respond to altitude and gym work better than others. But there are actually some riders who don't respond at all. Altitude training has actually made some riders worse, so much so that they refuse to go to altitude camps in the future. CORE has tested hundreds of professional cyclists, and there have been plenty of non-responders to altitude. But those same riders were all responders to heat training. Everyone that they have ever tested responded positively to heat training. Mads Pedersen, for example, generally doesn't train at altitude but can be found riding in a CORE suit.

That is the reason that many of the world's fastest cyclists are heat training. Why else would Tadej Pogačar or Remco Evenepoel be sitting on an indoor trainer on a warm and sunny day in Spain? They could be riding around in the mountains, but instead, they are wearing a sauna suit in the backyard, spinning away at 200w and making gains from heat training.

To save you time and so you already have the idea in your head whilst you're reading this article, the main thing I have learnt so far in a year and a half as a professional athlete is that less is more.

In 2024, I completed my final school exams, called A-levels in the UK, at my local sixth form. These exams normally lead you to start a university degree, an apprenticeship, or whatever journey you desire in post-compulsory education, which finishes at 18 in the UK. My schooling and formal education ended there, but of course, learning never stops; we learn new things every day. So what have I learnt over almost one and a half years in the professional cycling peloton, whilst also moving to, and living alone in, a different country at 18?

First of all, I can briefly yet completely summarise that learning another language is extremely difficult. As a typical British person who underwent five years of compulsory language education in secondary school - French in my case - I still can’t even string together a sentence in the language now. Therefore, learning Spanish since moving to Andorra has been a very painful process, but slowly I'm getting there (and I very much love life here in the mountains). Don't get me started on Catalan, though. It is the official language of Andorra, and looks similar to Spanish, yet it is completely incomprehensible to a poor Spanish speaker like myself.

I chose to move to Andorra for many reasons, but mostly because I believe it’s a great place for training: the many high mountain passes and flat valley roads, an endless number of people to train with, and a great support system, from physios to personal trainers, thanks to Movistar. But also, the more practical adult reason was that due to Brexit, it was much easier to gain residency here than to obtain a Spanish visa, for example.

So, fresh from the days of balancing school with cycling, I'm now solely focused on living a life where the everyday goal is to be the best athlete I can be. Time and energy seemed to be in much greater abundance than my previous days, which were filled with full-time education and exam revision, alongside training towards a professional contract and, of course, racing. Naturally, the extra time was an utterly lovely and blissful thing: to wake up at will, fuel the day's training, and leave for it whenever I felt like it. However, after some months of training and racing full-time, that extra energy became problematic.

I write this article in May, which has been a reflective month for me. Last year, just like this year, I focused the early part of the season on the Classics, took a few easy, restful days after that block, and then had a big, long period throughout May to train again for the next big goal. This year, it's the Giro d'Italia at the start of June. Of course, the normal thing to do nowadays when granted a long training period focused on one competition is to go to altitude. However, unlike last year, there is no altitude for me this year.

In 2025, I started my first-ever altitude block in Sierra Nevada, Spain, alone. I'm someone who loves the process – the day-to-day training – just as much or even sometimes more than the outcome, the racing. I'm the annoying athlete who is always pushing the coach's limits to increase the amount of training set on TrainingPeaks. I think this is for two reasons: one, because I love to be busy, years of balancing school work and cycling always meant there wasn’t much time for sitting down on the sofa, and now with all this extra time, sometimes it feels strange not doing something productive with it, such as more training.

And the other thing, as I have alluded to, is that I just really enjoy riding my bike. Therefore, when the concept of simply waking up and focusing on training every day – still a fairly new and idyllic phenomenon to me – was combined with being in an environment such as sleeping at 2,400 metres to reach peak performance, the feeling of reaching that goal of being the best you can be looms as near as it will ever be. It is extremely motivating to do everything possible to better that possibility. Because, of course, we always want more.

My time in Sierra Nevada was amazing. I enjoyed carrying out the smaller extra processes that take place at altitude, the sole focus of waking up and completing that day's training without any distractions and the heightened attention to fueling. However, I had been warned about how easy it was to overcook yourself or underfuel, or both. At altitude, the norm of my training became doing 20 to 30 minutes longer than my carefully planned TrainingPeaks session every day. For many reasons, mostly because I believed it was the appropriate thing to be ‘tough’ on myself to become better. But an additional factor became the boring concept of returning to my accommodation with nothing else to do that day other than eat and sleep.

Time is unimaginably in abundance when staying in the ‘centro de alto rendimiento’. Shortened to and commonly called the CAR, it is a surprisingly well-known building in the world of endurance sports. The translation of the CAR's name into English is 'the high performance centre'. You'd think the goal of a business's name should be to make the product sound a bit more exciting than it is; however, the CAR is truly unique in that the brand name describes the only activities available at Sierra Nevada in May. Not even the lone 90m squared supermarket is open in between the winter and summer seasons, so there is very much nothing to do other than 'high performance'.

On top of pushing the time to the boundaries of turning that session on TrainingPeaks yellow (an indicator on the platform that a training session has been completed to less than or more than 20% of the total time planned), most of the time, my power would be near the absolute highest watts it could be for zone two. Alongside those extra minutes and unnecessarily increased intensity, I continued to strictly follow the nutrition plan uploaded at the start of the week, and based on the week's upcoming training, without thinking about increasing that intake due to the extra calories I was burning.

Therefore, as you can imagine, training up there was going relatively badly, but that was easy to put down to the fact that I was doing altitude for the first time. It's expected to see much lower numbers; it’s normal to be finishing training every day completely wasted and empty, that is how peak performance will come. But, day-by-day, irrational choice by irrational choice, I was unknowingly digging myself into a big hole.

In the short term, there didn’t seem to be a sign of any problem. I had my first-ever WorldTour win in my first race post-altitude training, yet that month's period still hadn’t come. The success post-altitude turned out to be very short-lived. For the rest of the season, I struggled with fatigue, rarely had a good or normal day in training, and found myself ill much more than usual, which impacted my big goals and hopes for the season.

It felt like I was in a constant battle of trying to understand my body and failing. Sometimes fighting with logic, but most of the time, without logic, and in denial that the problem was so clear. I continued without menstruation for 10 months.

That point just made is why I wanted to share my experience of RED-S. Relative Energy Deficiency in Sport is a syndrome of poor health and declining athletic performance caused by an imbalance between food intake and exercise energy expenditure.

Thankfully, I can say my story with RED-S is quite short: after 10 months, in the off-season on holiday last year, I regained my period (the most telling sign for women), then followed more normal feelings in training and, in general, more normal sensations in my mood and overall energy for life.

I wouldn’t say I’m completely back to normal now. I still have an irregular menstrual cycle, still aim to get more healthy fats into my diet, and as I mentioned before, altitude is completely off the charts for me right now. With the general consensus that putting my body under that much stress again will do more harm than good, even if it is done in the opposite way to last year's doings.

But what did I learn, and what do I put it down to? Those careless and unfueled extra 20 to 30 minutes of training I did at altitude every day? I would say no, although they were likely the start of the problem. The real cause was the lack of logic in my brain that allowed me to justify the decisions and actions made at the altitude camp, and seeing immediate short-term results made those decisions a habit after that solo altitude camp. Until, of course, it clicked in my brain that what I was doing was not a recipe for long-term success, which, of course, in my case as a 19-year-old athlete at the time, should always have been the priority.

In some ways, and because I have to look for some positives in this situation, I would argue that experiencing this very steep learning curve in the first year of turning professional may be the best way to hopefully instill healthy attitudes and thinking going forward. Of course, provided that the learning curve provides lessons, which, for me, it definitely did, as I can say that my experience with RED-S is one I truly hope and believe I will never repeat.

So I share this to hope that what I have learnt can be taught vicariously to anyone willing to listen. Going forward, I am prioritising listening to my body and being patient with progress. I have almost gone full circle back to the start, and I am now considering restarting my studies online. Not because I reminisce on the days of school work and training, but because life, and the world also, is not and cannot be all about cycling. I now realise that for me, it is very important not to be solely reliant on one thing, mainly for perspective on that thing, but also to learn to find happiness and fulfilment in other things that aren’t cycling, because there will come a time when I am not allowed to cycle that day or that month. Or maybe I’m just back in Sierra Nevada in May again. But most importantly, I will be remembering that more is not always more. Less is more.

As the Northern Hemisphere steers itself out of the depths of winter and into the metaphorical and literal light, indoor cycling platforms face an inevitable drop in users.

Keeping those users engaged, or at the very least subscribed, is part of the annual cycle of their respective business models, and in a timely move that sees the driest week of the year so far here in the UK, Zwift has today unveiled its latest attempts at doing just that.

Among these, in a perhaps ironic move, Zwift has unveiled accommodations for riders not wanting to use Zwift at all. This comes alongside improvements to the user interface, new maps, a Pas Normal Studios-sponsored gravel race series, and the current Level 100 limit is being removed.

Outdoor Recommendations, Challenges and better planning tools

Many regular Zwift users will already be familiar with the Personal Recommendations feature, which offers a simple recommended activity upon logging into the Zwift Companion app. The aim of this, according to Zwift, is to help users spend less time thinking and more time riding, by serving sessions such as workouts and Robopacer rides.

From April onwards, the Companion app will give you an outdoor recommendation too, should you want to take your training outside as the weather improves.

Zwift says this will allow you to "make the most of those sunny summer miles" and essentially maintain your training productivity as you spend less time in the heavily structured world of Watopia and into the freedom of the open road.

Separately, coming later in summer, Zwift's 'Challenges' feature is also being taken into the real world, so rides completed outdoors and uploaded from your Wahoo, Garmin or Hammerhead computer will contribute to the completion of set challenges.

Another update to the Companion app, coming in April, means users will be able to plan their week ahead, turning it into something more akin to a training planner, albeit restricted to the short term, rather than season-long planning tools such as TrainerRoad.

Notably, those using third-party apps such as TrainerRoad will see their week ahead automatically populated, so there's less of a need to bounce between apps to see their upcoming sessions.

Gravel goes indoors

If the updates above suggest that indoors is moving outdoors, then balance shall be restored by this next one.

Launching April 6th, Zwift is unveiling a new event-only map, called Gravel Mountain. It's a small world at just 5.2km, comprising a single route at the time of launch, which is entirely 'off-road' in nature.

And in a move that will likely invite ridicule from commenters around the internet, Gravel Mountain will be the home of an all-new e-sports gravel race series, sponsored by none other than PAS Normal.

The Danish kit brand with its French name is one of the biggest names in real-world gravel racing as the title sponsor of the Pas Normal team, arguably the first 'team' in gravel.

The brand's beige attire and large PNS lettering is a common sight at the startlines of Lifetime Grand Prix and Gravel Earth events, and will now be the face of the Zwift PAS Racing Series, in what is likely another first.

Paris expansion

In addition to the new Gravel Mountain map, Zwift has also announced that its existing Paris map is being expanded, with the addition of the Montmartre climb, and the new finishing circuit of the Tour de France, which was first used at the Paris Olympics.

No more Level 100 limit

Another update coming this April, which will really pique the interest of long-time Zwifters, is the decision to remove the Level 100 limit for cyclists.

According to Zwift, there are 21,000 users currently 'stuck' at Level 100. To hit this level, it requires 591,000 Experience Points (XP), which can be accrued in game by covering miles, completing routes and more. More comprehensibly, that equates to approximately 17,000km worth of cycling, and is an achievement that many Zwifters aspire to.

Once that level is achieved, XP continues to be accrued, but riders forever remain on Level 100.

From now onwards, those at Level 100 will be given a special 'tag' in game to highlight their achievement, and the limit has been removed, with an infinite number of levels now available.

The strongest rider on your local group ride might have an FTP of 350 watts. If you're in the company of cycling's elite, maybe there is a rider with a 380W or even 400W FTP, or functional threshold power – meaning the highest average power that rider can produce for an hour. A true FTP test is a lung-bursting effort, an all-out, one-hour time trial.

FTP is seen as the absolute limit, the hardest that you can go for a sustained period of time. Zone 2 is something completely different – it is your aerobic threshold, the highest average power that you can produce without accumulating a significant amount of lactate. In other words, your body can clear lactate as quickly as it's producing it when you're riding in zone 2.

A well-trained cyclist can ride in their zone 2 for hours on end. Given proper fueling, a cyclist should be able to ride in zone 2 all day without a significant amount of fatigue. Professional cyclists use zone 2 to build their aerobic engine, the foundation upon which their higher power outputs are built. By riding so many hours in zone 2, they improve their mitochondrial density, fat oxidation, and overall endurance without accumulating excess fatigue.

Both FTP and zone 2 are crucial to cycling performance. They are both key training zones and physiological markers (or limits) that we use to base our training. The strongest cyclists in the world, like Tadej Pogačar, have FTPs above 450W and zone 2 power between 300-350W.

The advantage of higher numbers in each marker depends on your role within a team.

If you are the team leader and the out-and-out race winner, you want as much explosive power as possible so that you can attack and drop your rivals. On the other hand, a domestique doesn't typically care how much power they can produce for three to five minutes. Instead, they need to be able to ride on the front of the peloton all day – sometimes every day, for three weeks straight in a Grand Tour.

In this article, we'll take a deep dive into zone 2, what it is, and how pros improve it. How is it possible that some pros have a zone 2 that pushes 350 watts? That is the question we set out to answer by delving deeper into how the pros and their coaches work.

How do the pros define zone 2?

Zone 2 has nearly as many definitions as FTP. It may change depending on who you ask, but it is typically defined as the steady state aerobic threshold, the point at which blood lactate begins to accumulate significantly. In basic terms, zones 1 and 2 are talking pace, before your breathing becomes labored and the sweat starts flowing.

A proper zone 2 ride is done at between 60-75% FTP by power-based training. However, you've probably noticed that the range is massive. For a rider with a 400W FTP (remember, we are talking about pros here), that is a range of 240-300W. So when this rider goes out for a zone 2 ride, what power do they target?

After researching multiple professional riders and coaches, we've seen that riders actually use this full range in their zone 2 training. Instead of targeting a specific power output, they vary their target power based on terrain, altitude, weather, and other factors.

How the pros train their zone 2

Using a range of 60-75% FTP, pros tend to alter their power target based on the length and difficulty of the zone 2 interval. The longer and easier the interval, the higher the target power within zone 2. So let's take a look back at our example pro with an FTP of 400W.

This rider can target anywhere between 240W and 300W during a zone 2 ride. However, if they live in Andorra, they will be riding up and down climbs all day, and it would actually be impossible for them to do four hours of uninterrupted zone 2.

In this case, the pro would likely target high zone 2 (70-75% FTP) on the climbs, and then recover on the descents. Realistically, it would be impossible for them to ride at 240-300W down the descents anyway.

Tadej Pogačar himself discussed his actual zone 2 numbers on the Peter Attia podcast, saying that he rides at 320-340W during his zone 2 rides. However, this only applies to his hilly zone 2 rides – he will target 320-340w on the climbs before recovering on the descents. Pogačar lives in Monaco, so most of his training rides are extremely hilly.

But when Pogačar goes to training camps and rides flatter roads, he actually alters his zone 2 training to match the terrain. If he rode 320-340W for five hours, he would be so fatigued that he said, "the next day, I would not be riding the bike."

When riding on the flats, Pogačar drops his zone 2 power all the way down to 290-300W. We're talking about a 50W drop in zone 2 power at most; that is a massive difference. But for Pogačar, there is nowhere to recover on the flats, so zone 2 rides are much harder.

"Your zone 2 after a five-hour ride, it might not be your zone 2 anymore," said Pogačar.

Pogačar weighs roughly 65kg, so a zone 2 ride at 320-340W is 4.9-5.2W/kg. But there are plenty of heavier riders in professional cycling who have raw power outputs that dwarf Pogačar’s. Riders like Filippo Ganna, Wout van Aert, and Nils Politt weigh around 80kg, so you can expect their zone 2 rides to be done at 350W or more.

Sport Engineering Director at Team Jayco AlUla, Marco Pinotti, said: "We have always prescribed 'sustained power output for a long time' or shorter intervals at slightly higher intensity." When it comes to steady zone 2 rides, Pinotti said: "We look at the trend of the Power/HR [heart rate] curve and Power/HR value."

Heart rate drift and the Power/HR curve are crucial data points used by professional coaches. The fitter the rider, the more stable their heart rate will be during a long zone 2 effort. Amateurs may see a significant amount of HR drift during long rides, where the HR increases over time due to aerobic fatigue.

Coaches like Pinotti often use Lactate Threshold 1 (LT1) when prescribing zone 2 training. LT1 is the point at which blood lactate starts to accumulate above resting levels. Basically, it is the upper limit of aerobic riding, or the line between zones 2 and 3. While zone 2 is a broad range, LT1 is a specific intensity or power output that can be determined through lactate testing.

You can see two different zone 2 rides in the images from TrainingPeaks below. One is for a rider completing zone 2 intervals, somewhere around 140-150bpm, with recoveries in between each effort.

Pinotti said: "In this instance, I prescribed a bit higher PO intervals at LT1 (4W/Kg) to the rider…It depends on the place they train, if they have mostly climbs or descents, we look to prescribe more intervals at LT1 rather than continuous effort, which is impossible to do."

The second zone 2 ride is a steady one – you can follow the rider's power and heart rate in a nearly horizontal line across the chart.

Zone 2 power can also be adjusted for other factors, such as altitude or weather. Basically, anything that significantly affects your level of fatigue can play a major role in zone 2 training. The harder the efforts, the lower your zone 2 target power.

When our example pro goes to an altitude camp, their 240-300W zone 2 might become 220-280W. Riding at 300W would quickly push them into their tempo (zone 3) and cause a significant amount of lactate accumulation. The same goes for hot weather. If a rider's heart rate is already elevated from extreme heat, riding at the top end of their zone 2 could easily cause damage instead of positive adaptations.

So far, we've mentioned a number of factors that affect zone 2 training, but we haven't mentioned one of the biggest factors of all: time.

Should you be doing zone 2 intervals?

Old school zone 2 training meant going out and riding all day. Sometimes that meant seven to eight hours, especially for the pros. They would ride at an easy tempo; perhaps they had a heart rate monitor, but they would never truly push the pace.

Modern zone 2 has evolved with the use of lactate meters, breathing sensors, power meters, and more. There are a hundred different physiological metrics you can track, but what does that actually mean? For a long time, it seemed like the best way to improve your zone 2 power was to accumulate more hours on the bike. Pros would do 30, 35, or 40-hour weeks in search of aerobic fitness gains.

But at a certain point, you cannot accumulate any more hours. In fact, many pros have stepped away from 35-hour weeks, opting for 20-25-hour weeks instead. It seems that quality has begun to outweigh quantity.

In search of zone 2 gains, some pros started doing zone 2 intervals. Similar to what Pogačar described in Monaco, pros started doing 10x10 minutes in zone 2 instead of 60 minutes straight. You can find several rides on Strava like this, such as this "6x20min LT1" from Tour de France stage winner, Jonas Abrahamsen. The Norwegian does this type of workout every single week, along with most of his Uno-X Mobility teammates.

The thinking is that you can accumulate more time at a higher zone 2 power output when you break the ride into intervals with short recoveries. It's the same reason that pros do 40/20-second intervals instead of five-minute VO2 Max intervals all the time.

Instead of doing 4x5min at 450w, they can do 4x5x40/20s with target powers of 500W and 200W. By the end of the 40/20s session, they've accumulated more time at a higher power (500W vs 450W) compared to the five-minute interval workout.

"It's common in Scandinavia at the moment to do 10min LT1 efforts instead of steady Z2 to become able to ride very efficiently/economically on a higher power output than before," said Magnus Kulset, former teammate of Abrahamsen at Uno-X Mobility.

"From my personal experience, I think it's a useful way to train. As LT1 is very controllable, you open on a power you know is under your LT1, and then you can be careful not to go over LT1, so you get a quality session in a controlled way. You do the power according to your lactate measurement, not based on heart rate or feeling. Where a steady zone 2 ride with similar/same average power in total will be more impacted by other factors, such as bad legs or high heart rate."

What is the best approach to zone 2 training?

We've heard from Tadej Pogačar, Jonas Abrahamsen, and an entire professional team that zone 2 interval training works. So why isn't every pro doing it? To be honest, I'm not completely sure.

Zone 2 interval training is certainly effective, but it may be more fatiguing for some riders than others. Pogačar and Abrahamsen are two of the strongest riders in professional cycling, so it isn't a surprise that they can do zone 2 rides which consist of 6x20min at 330W – this is all done while keeping their lactate and heart rate in zone 2.

Does this approach work for amateur cyclists? Maybe, but it depends on a number of factors. First of all, what are you training for? It's unlikely to be a three-week stage race like Pogačar or Abrahamsen. Instead, it is probably a one-day race that relies more on explosiveness than aerobic fitness.

Of course, having a 300W zone 2 is great, but you probably won't win your local crit if you can't accelerate far above that threshold. Many pros train to ride hard all day, every day. Some of them are breakaway riders like Abrahamsen. After an explosive effort to form the breakaway, riders like Abrahamsen will ride at 300-350W for multiple hours to maintain their gap over the peloton.

The ability to push this power is one thing. But for this power to be well within your zone 2 is a game-changer.

Why zone 2 matters, and how it helps win races

You probably won't win a bike race by riding in zone 2 for an hour. But having a higher zone 2 can indirectly help you win – here's how.

When you're riding in zone 2 (or below), your body is clearing lactate as quickly as it's producing it. Thus, you aren't accumulating a significant amount of fatigue. In fact, riding in zone 2 (60-75% FTP) after a hard effort actually helps you recover because it helps clear lactate, arguably more so than simply coasting.

When you can recover in your zone 2 during a race, it gives you an advantage over all the riders who are pushing zone 3 or zone 4 power. While they are simultaneously accumulating lactate and fatigue, you are clearing it. By the time you get to the next climb, those riders will all be carrying fatigue, whereas you will be completely recovered.

This is one of the most underrated aspects of Tadej Pogačar's arsenal. Everyone likes to focus on his raw power output, pure W/kg, ridiculous VAM, and unreal speed. But what truly sets Pogačar apart from the rest of the professional peloton is his fatigue resistance. And where does fatigue resistance come from? His zone 2 power.

At 320-340W, Pogačar is riding at 4.9-5.2W/kg. When his rival teams are 'pushing the pace' on warm-up climbs, Pogačar is riding in zones 2-3 while his rivals are in zone 4. This means they are accumulating much more fatigue than the two-time road world champion.

In a fresh 20-minute effort, there are probably 10-20 pros who can come close to Pogačar's power and W/kg. But after 4,500kJs on the 18th stage of the Tour de France…that's where Pogačar sets himself apart.

The magic of zone 2 shows itself in multiple ways. Some riders can pull on the front of the peloton for hours at a time. 350W is hardly scratching the surface of Nils Politt's tempo zone. The large German can sit on the front at 45kph for over 100 kilometres, all while staying in zone 2.

Zone 2 also shows itself in fatigue resistance. The higher your zone 2, the more you can recover in between efforts, especially during a race when the pace stays high in between climbs and attacks.

Everyone can benefit from zone 2 training. Not only amateur and professional cyclists, but also the average human being. Zone 2 training is good for your overall health and fitness. It isn't too difficult either, which is great news for those of us who are weighed down by the mental burden of a working life. You can hop on the bike, ride at a comfortable heart rate, and make significant fitness gains in just a few hours of training per week.

We can gawk at the pros as much as we'd like. But their 35-hour weeks in Mallorca don't tell us much about our own training and fitness. Zone 2 is a term that's been beaten to death since its inception, but for good reason. It is one of the most important terms and tools in physiological fitness, and it applies to everyone. Whether you are a beginner cyclist or Tadej Pogačar, you can make serious gains from zone 2 training.

Exercise is supposed to be good for you - and by most measures, it is. However, cycling has a little secret: too much of it is bad for your bones, and you might never know you're doing damage until it's too late.

What makes it so dangerous is that there are few to no symptoms of low bone density, it can occur at any age, and it is notoriously difficult to reverse, especially later in life. Demanding endurance sports like cycling and swimming are increasingly being studied to understand how they can negatively affect bone health.

In 2023, Spanish researchers published a paper entitled, 'One Season in Professional Cycling Is Enough to Negatively Affect Bone Health'. They followed 18 male professional cyclists aged 20 to 40 at the top level of the sport who had raced at least one Grand Tour in recent years, measuring their bone health using various tests during the pre-seasons of 2018 and 2019.

They found that over a single season, there was an overall decline in bone mineral density in these men, which followed previous studies on youth, masters and amateur cyclists and swimmers that showed similar results.

Although bone density can be a serious concern for men, it is even more so for women who face a normal drop in bone density during menopause when estrogen levels drop.

Osteoporosis can predispose sufferers to fractures, especially of the wrist, hip and spine, which can be debilitating and not what active adults who want to keep exercising for their health want. But to truly understand why cycling can harm our bones, and how to combat these negative effects, we first need to go back to basics.

What's in our bones?

Your skeleton isn't just minerals. They're made of hardened tissue containing living cells that constantly break down and form new bone. In the more porous core is the cancellous/spongy bone (trabecular bone) that includes your bone marrow, where your red and white blood cells are produced.

Around 80% of your bones are a hard exterior of 'cortical' or compact bone - it's what holds you upright and lets your muscles lever off them to move you around. Inside are microscopic tubes full of the cells called osteoblasts, which make new bone, and osteoclasts that break down bone tissue.

The strength of your bones starts early in life, with bone density peaking in a woman's early 20s or a man's late 20s. How at risk you are for low bone density (osteopenia) or osteoporosis depends on how strong a start you're given - a good diet and weight-bearing exercise are important factors in building strong bones.

Because your bones are a massive store of calcium, when you exercise, you need that calcium to fuel muscle contractions, and the calcium stored in your bones is critical for 'calcium homeostasis' - your body keeping up with the muscles' demands.

In women, estrogen appears to be important for maintaining bone health. Once women reach menopause and their hormone levels drop, bone density can decline rapidly. Hormone replacement can slow the decline, so it's important for women to speak to their doctors about bone density and get professional advice as early as their mid-30s.

Pro cycling and bone health are a not-so-perfect match

When you lift heavy weights, run, jump, or do other impact- or weight-bearing exercises, the strain stimulates osteoblasts to strengthen the bones. Conversely, long periods of inactivity, weightlessness like in space, certain drugs like glucocorticosteroids, age, and, for women, menopause, can shift the bones into breakdown mode.

Unfortunately, bike riding or racing isn't in the bone-promoting category and, according to research, can do just the opposite.

Even when riders are stomping on the pedals in a sprint or dancing up a mountain, the force on the bones isn't enough to stimulate bone growth, as it is with jumping or weightlifting, and intense aerobic efforts can cause the body to break down bone to fuel demand for its minerals elsewhere.

Professional cycling historically has embraced practices that put riders' bone health at risk: encouraging riders to be very light by restricting calories and discouraging weight training or impact sports during the season. The culture is slowly improving, thankfully, according to Therese Hammerschmith, the Head of Performance at Human Powered Health.

She explained how the team uses all the resources of the Human Powered Health labs to ensure the riders address all risks to bone health.

"That's something I'm really proud of our team for prioritising the health of the athletes first," Hammerschmith said. "We're powering human potential and health and performance by doing baseline assessments [on the team] every year just to see where they're at across the strength side, bone mineral density, resting metabolic rate, and the aerobic side of things as well. Then we can tailor the specific needs of each athlete, as well as the team overall, with what they need not only to be able to perform on the bike during the races, but off the bike as well."

Thanks to greater awareness of bone health, most pro teams have added bone density tests, such as DEXA scans, to their annual assessments to ensure riders aren't at risk of osteopenia or worse, osteoporosis.

"I think, because the conversation is getting louder and more prevalent, that we are moving in the right direction," Hammerschmith added. "When it comes to cycling overall, I would say that there's more attention being brought to this specific topic.

"The cycling season is so long that it wouldn't be uncommon to see some [bone density] decrease. I've seen the decreases happen year over year, but more so in those athletes that aren't prioritising also doing things off of the bike, such as [weight] lifting, even some Plyometrics, or even going for a run, maybe even once a week - things like that can really help offset some of those implications with lower bone mineral density.

"For us on the Performance Lab side of things, being able to give actionable data insights that can then be addressed by the medical staff, the nutritionist, and the sports coaches, to make sure that we are providing the appropriate training regimens as well as any other insights that we see that could guide those specific professions to serve the athletes really well."

The risks you can and can't mitigate

Some osteoporosis risk factors can be fixed, and some can't. A poor diet as a child can start you off with a lower baseline of bone density and set you up for problems later in life, especially if controllable factors like smoking tobacco, drinking alcohol and an adult poor diet aren't corrected.

Chronic use of glucocorticosteroids can increase the risk of osteoporosis, as can celiac disease, which, if untreated by a gluten-free diet, can prevent absorption of important nutrients like calcium and vitamin B12. There is also a risk in cutting calories or, as experts call it, 'low energy availability', which can disrupt hormones that help keep bones in balance.

Other aspects of bone health aren't easily remedied: being female poses a higher risk because of the potential for a rapid drop in bone mineral density during menopause. Ethnicity - especially for Europeans and Asians - and heredity can predispose athletes to bone loss, and small stature is also associated with osteoporosis. These are physical profiles of many pro cyclists.

Women are also generally smaller with less bone mass, making them more at risk for osteoporosis.

If you have untreated celiac disease, inflammatory bowel disease, kidney or liver disease, cancer or rheumatoid arthritis, you're also at higher risk for osteoporosis regardless of gender.

What can we learn from pro cycling?

First, according to Hammerschmith, athletes need to pay careful attention to their diet, not only ensuring they get all of the essential vitamins and minerals but also eating enough calories.

"If we don't have enough of the other fuel sources that help power our body, it's hard to have a well-functioning body," Hammerschmith said.

"We don't want people to go into low energy availability - because it doesn't matter, if you have enough calcium, you're not going to be able to perform at your best [in calorie deficit]. You want to make sure you're getting enough fuel overall - not taking in enough overall fuel can cause hormone imbalances."

Those imbalances can lead to RED-S (relative energy deficiency syndrome). It was originally referred to as 'the female triad', but severe caloric restriction can lead to RED-S in both men and women. While women have an easy early warning if menstruation stops, symptoms of RED-S in men are more vague - decreased performance, irritability, insomnia, depression or low libido. RED-S is linked to low bone density in both genders.

Other steps to maintain bone health include adding some impact exercise to an athlete's routine - add a few runs, plyometrics and weights into the weekly schedule. Some studies have shown that eating calcium-rich food or a calcium supplement before exercise can reduce how much your body mines your bones for calcium during efforts.

Human Powered Health take an approach of tailoring each rider's diet and training to their physiology, and Hammerschmith suggests that this can go a long way toward preventing a pro cycling career from negatively impacting bone health.

"I think that we're moving in the right direction, one, by talking about it and two, having more teams and more individuals screening for [bone density]. It shows care for the athlete and putting them first, and helping them have strong bones or putting on a little bit of muscle mass, which can be beneficial to them in performing.

"We need to take each individual as they are and make sure that we're fueling their individual physiology for their best outcomes, for success, both on the performance side as well as the health side."

Designed to be worn all the time, a health tracker can provide a comprehensive view of a rider’s health, offering data on lifestyle and recovery metrics. They can be useful for everyone, but when it comes to female athletes, where your monthly hormone cycle and vital stats can play a key part in performance, using tracking technology to really get in touch with your health can be a training superpower, but there are limitations, too.

The most significant factors for female riders are heart rate, heart rate variability (HRV), body temperature, and the menstrual cycle, many of which can be linked to hormonal fluctuations.

Health trackers are hugely popular and come in many forms, including smart rings, watches, and bands. In October last year, Oura, the leading smart ring company, reported revenue of over $500 million in 2024 as well as expectations for this to double in 2025. There are several other leading health tracker brands too, including Ultra human, WHOOP and Garmin.

However, while the metrics can be beneficial for female riders to understand their health, do these trackers also encourage an over-reliance on data rather than feeling, and pressure from constantly monitoring performance?

Training strain and pregnancy indicators

Let's start with two commonly used health metrics which can illustrate strain, training readiness and spot signs of illness: HRV and resting heart rate. For female cyclists, HRV data can help indicate signs of pregnancy and hormonal fluctuations, making it particularly useful.

Research on how wearables could monitor hormonal changes in pregnancy has shown that health tracker data could help identify abnormalities, especially heart rate.

Scientists at Scripps Research found ‘compelling’ evidence that heart rate data from devices such as the Apple Watch, Garmin and Fitbit correlated with hormonal fluctuations.

The team concluded that these wearables could offer methods to monitor pregnancy-related physiological and behavioural changes and could also enable early risk assessment for adverse pregnancy outcomes, including miscarriage and preterm birth.

I’ve also seen how a wearable can indicate the first signs of pregnancy: a friend was trying to conceive saw her HRV drop significantly into the red zone on her Garmin, tested and discovered she was pregnant.

Alongside hormonal fluctuations, heart rate data has also proven useful for identifying trends in a rider’s training strain and general health.

World champion track cyclist Neah Evans predominantly has used HRV data to keep tabs on her training and overall health.

"I export that data into a different app called HRV4U because it gives you the minute snapshot just before you wake up, and that's more accurate for measuring your trend," said Evans.

"It then automatically uploads onto my Training Peaks, which is also nice because it's available for my coaches to see if they so wish."

However, Evans doesn’t let the HRV data dictate her sessions, nor is over reliant on the data.

"I think the apps try to convince you to use that number as a dictator of how refreshed and how ready you are for a big session," she added.

"That doesn't work for me because my training is set, and although we have adjustability, I'm not going to turn around to my coach and say I'm not going to do those intervals because my HRV is compromised.

"But it will then mean I'm more aware of why my HRV is compromised, for instance, I know if I do a gym session, the next day it'll be compromised.

"If it’s down randomly, I'll spend a little bit more time checking in with myself. I'm not overly reactive to a one-off, but it's more the trends and understanding where I am in the training block and what it's going to tell me."

'Menstrual cycle tracking apps assume everyone's got a normal cycle'

Another key area where female riders could benefit from tracking their health data is with the menstrual cycle. Meg Smith is a doctoral researcher at Loughborough University and is writing a PhD on understanding the physiological and perceptual effects of the menstrual cycle in female cyclists.

Smith is currently running a survey exploring the effects of The Menstrual Cycle on Training, Performance and Health in Female Cyclists, and is also a female athlete health consultant for AG Insurance-Soudal, where she encourages riders to track their menstrual cycles.

"At World Tour level, riders have such an incredibly high training demand, and because cycling is so energy demanding they can struggle a lot with energy balance,” explained Smith.

"I think a lot of it is unintentional, but it's led to several riders suffering from chronic RED-S and amenorrhoea, which is the absence of periods, all of which makes menstrual cycle tracking very important."

RED-S, also known as relative energy deficiency in sport, was the reason for Veronica Ewers announcing at the end of last year that she was stepping back from pro cycling to focus on her recovery.

Health trackers typically use body temperature to help users track their menstrual cycle, while apps, such as Flo or Clue, rely on user input on cycle dates, as well as options to track many other cycles. Most wearable tracker apps also allow users to input data about their period, which can then be analysed against other stats.

"I've had issues previously, with RED-S, some irregular episodes and my body temperature used to just be like a bit all over the place,” said Evans, whose Oura ring helps her predict her period.

"Now, when it gets more regular, I've started to see a pattern again, so I know that my body temperature is going to increase and then drop, and then the next day, likelihood is I'll probably get my period.

"I'm not always the most regular with how long my cycles are, but I can see if I've had five or six days of increased body temperature, my period is probably going to come, whereas if my body temperature hasn't increased, I'm going to be late."

Smith agrees that body temperature can be a good indicator.

"We had a rider who wasn't tracking her menstrual cycle or any of the symptoms around it, but she started complaining that at certain points she was feeling really hot," explained Smith.

"When we realised the points at which she's feeling hot, it was always two to three days before her cycle. We've put something in place to support that, and if she has a race in that phase, we ensure that recovery is slightly different for her compared to the other riders."

However, she says to get the most accurate data, athletes need to use ovulation strips to show which menstrual cycle phase they are in. This is because women can bleed but not ovulate, which can lead to this being misinterpreted as a normal cycle.

"Menstrual cycle tracking apps assume everyone's got a normal menstrual cycle, everyone’s different," added Smith.

"For those who don’t have a normal cycle, and so who may be bleeding but actually going through a menstrual disturbance, the app tells them they've ovulated and that they’re in a phase which they aren’t. Without ovulation detection, you're never going to know that."

The number one metric to improve

Research has shown that sleep and hormonal fluctuations have a direct relationship, with the menstrual cycle affecting sleep and vice versa. Tracking sleep can also help show a rider’s recovery trends.

Evans has been tracking her sleep patterns since using an Oura ring.

"When I first started with these metrics, one of the biggest things that shifted for me was seeing the tracking of when I was going to bed and when I was waking up," she said.

"It’s interesting seeing how it shifts with different patterns like time zones and training camps. It’s something I’ve then worked on and found a real positive."

"It is the number one metric that everyone should try to improve," added Henry Latimer, cycling coach and coaching partner at Vekta.

"I don't think people quite understand how much you're supposed to have and how much they really get so sleep trackers are great as they can help you spot trends and identify where it relates to training."

Finding a balance

For a health tracker to work best, many brands say you need to wear them all the time to capture an accurate snapshot. They also send notifications and, much like a phone, are addictive to check but this constant surveillance and data output can put pressure on riders.

"I know athletes who will take off their device when they come to major competitions,” said Evans. “They don't want to know because at that point if you're two days out from competition, it's just going to build stress."

Latimer takes a similar approach and advises all riders to take a balanced view of them.

"These wearables can make extra noise and take away from the clarity of what an athlete is trying to achieve," explained Latimer.

"From a mental health perspective, removing or not using a tracker can relieve a bit of pressure because it is one less thing to focus on."

Just part of a wider toolkit

It’s also not just about managing how often riders look at the metrics but also their reliance on them.

"We've got so much data, and we live in such a data-rich society, it's so easy to be over-reliant on these trackers," said Latimer.

“Health trackers are part of a toolkit, and it’s important to put them in the context of how someone is actually feeling and to inform their training.

"My advice is to use them as a tool and as part of giving context to the way you're feeling but always use your feeling first."

Evans agrees and is mindful of over-reliance on her Oura ring.

"I tend to look at it in the morning because otherwise life happens and I won't go back to it, but I'll try and check in with myself first and see how I’m feeling," she said.

"Metrics like HRV are useful but not the definitive. I'll let them indicate certain things and use them as an extra tool, but I’m not going to let them dictate my life. I always trust what my body's telling me first."

You’ve probably noticed while watching the professional road races lately that an increasing number of riders have been wearing brightly coloured strips across their noses. As part of the latest 'in vogue' training trend, where there's an added emphasis on breathing efficiency, nasal strips are back in style. These have been an in-and-out performance gain over the last couple of decades. From the snore-stopping skin coloured strips of the 2000-2010s, to the in-nose turbine that Chris Froome was briefly sponsored by, and then Peter Sagan's magnetic nose-widening 100% sunglasses.

Nose strips are nothing new in cycling, but in 2025 they seemed to become the latest must-have training gain and influencer-plugged fitness-booster. Go onto Instagram as someone who follows cycling, and you will almost certainly have seen influencers and bike racers wearing Zone8 or HiStrip nose strips, often in bright pink for that added visibility. But just how do they claim to work, how do they actually work in practice, what does the scientific research and literature say, and are they worthwhile for us to invest in?

To answer all of these queries, I took it upon myself to test them out in an investigation for Cyclingnews subscribers.

I've purchased them myself, so there has been no input from any nose strip brand. Instead, I have taken the information that they provide, analysed the studies to see if they truly support the claims, and seen what my own personal experiences suggest the benefits are. I went into this test admittedly a bit sceptical, but open-minded – here's how it went.

What are nasal strips?

Nose strips are small, adhesive patches typically composed of several layers of material. Strips from the brand Zone8, for example, feature an outer layer of lightweight, breathable silk, three flexible strips that serve as the component that pulls the nostrils apart, and an adhesive that attaches to the nose. You can buy over-the-counter versions at a pharmacy developed for assistance in sleeping, but these 'athletic' ones feature a stronger adhesive to stay attached in the presence of sweat, as well as a more sprung tensile system to open the nasal passages further. Both kinds usually claim to work for up to 24 hours without discomfort.

They are worn over the bridge of the nose with the aim of expanding the nasal passages to improve the capacity to breathe through the nose, be that at rest or during exercise. The cost is generally around £20-23 for a pack of 30, so less than £1 a day of wear.

What do they actually claim to do?

Like anything, it can be difficult to properly research the claims of benefits of nasal strips, because a quick Google search may well offer up misleading AI-summarised information, synthesising statements from fitness magazines, poor quality or irrelevant science websites, or non-peer-reviewed research papers.

So, for the purposes of my investigation into the facts and science, I'm going to consider only peer-reviewed scientific research papers, given that their contents require vetting and validation to be able to be published. In a world of unsupported or misinformed claims and disinformation, this is incredibly important to differentiate between.

Disclaimer out of the way, let's go through some claims and break down the facts behind nasal strips and their use: both what the science says, how applicable that is to situations on the bike, and how this has been interpreted in the marketing of these nose strips.

In this instance, I headed to the websites of several popular nasal strip brands – Zone8 and HiStrips – and considered several of the claims they make, one by one, to see how they stack up against the science.

Claim: Improved oxygen uptake (Zone8 and HiStrips)

"40% more oxygen" is the headline claim from HiStrips about using nasal strips, and it's one of Zone8's top sells, too.

There are some interesting mechanisms behind this claim, mainly that reduced breath expiration rate increases blood carbon dioxide (CO2), which enhances uptake of blood oxygen (O2) or oxygen saturation of the blood. Essentially, slower and more controlled breathing results in greater oxygen uptake. At lower level intensities, this is actually true in some instances. Nose breathing has been found to be more efficient than mouth breathing, and as nasal strips promote the former, many claim they can improve oxygen intake.

However, a 2024 study by Lörinczi, F et al found that there was no difference in muscular endurance performance regardless of nose or mouth breathing. This included no difference in blood oxygen saturation, whereas an increase would be expected if the uptake of blood oxygen was increased via nose breathing. This was tested using bench press repetitions, but is still somewhat applicable to lower intensity sub-maximal intensities or non-maximal ventilation exercises such as low intensity cycling. So the jury is somewhat out on this one.

A key consideration here, though, is that as intensity ramps up to levels such as 80%+ VO2max, it’s not about just efficiency but total oxygen consumption. Nose breathing may be more efficient in some scenarios, but total air intake and oxygen uptake will not match the demands at the highest of intensities. This is supported by a 2017 study by LaComb, C. O et al.

Claim: Increased nitric oxide production (Zone8)

Again, this is factually true, but the application has been misused when it comes to claiming the benefits of nasal strips for cyclists.

Breathing air through the nose increases the amount of nitric oxide (NO) in that air that is then inspired and goes to the lungs. This is supported by a 1997 study by Yasuda et al, but was conducted at 60w, significantly lower than most higher-level riders would expect to perform at. However, it had no effect on cardiorespiratory measures, so the actual performance benefits are a bit up in the air. NO has been found to be a vasodilator, increasing the diameter of the veins for supposed enhanced venous return - the flow of blood back to the heart - and enhanced blood circulation and oxygen delivery, but research around this is mixed.

An issue, though, is that a greater performance enhancer, caffeine, is a vasoconstrictor. Using the two in conjunction somewhat limits those benefits of NO, but caffeine has a greater potential performance-enhancing effect, rendering vasodilation as a performance enhancer slightly redundant.

Claim: Stronger breathing mechanics (Zone8)

"Breathing through your nose engages the diaphragm. That means better posture, stronger core activation, and cleaner movement under load," Zone8's website says.

This is again mixed, as at lower intensities or at rest, the greater pressure through nose breathing required to extract the same amount of air does increase the use of the diaphragm for breathing.

However, at higher cycling intensities, the pressure created in the lungs to take in maximum volumes of air requires peak diaphragm engagement regardless of mouth or nose breathing.

Claim: More efficient breathing economy (Zone8)

Again, another subjective statement. Greater pressure, humidified air, filtered, and more NO can result in certain measures being recorded that provide a reading of higher efficiency. A lot of this is subject to the intensity of exercise.

Again, the 2017 study by LaComb, C. O et al states that nasal breathing can be more efficient, but total performance is not based purely on efficiency, but on multifactorial elements.

In this study, the expired CO2 was higher in mouth vs nose breathing, while breathing rate was also higher in mouth. The ventilatory equivalent, the amount of oxygen uptake taken per breath, was higher in nose breathing. However, at higher intensity demands, nose breathing was not adequate to achieve the necessary total oxygen uptake. Mouth breathing resulted in a higher total intake of air and oxygen uptake, even if less efficient. So yes, nose breathing is more efficient, but not more effective for higher intensities.

Claim: Better CO2 tolerance (Zone8)

This is an interesting one, and a new claim to me. Low CO2 tolerance, which refers to how the body deals with rising carbon dioxide levels, has been linked to increased fatigue rate, but there are links to higher maximal power production as well. Meanwhile, high CO2 tolerance has been suggested to improve fatigue resistance and endurance performance.

Studies are limited on this in terms of sporting applications. A 1995 study by McGurk et al., found the differences inconclusive. Across this testing, two sprint tests and two endurance tests were used. In one of each, there was no difference, while in the other tests, the low tolerance group performed better, while in the other test, the high tolerance group performed better. So this is inconclusive based on the scientific research available.

Claim: Improved metabolic control (Zone8)

"During threshold work, nasal breathing keeps your rhythm steady and lactate levels in check. This means faster recovery between efforts," Zone8 says.

Lactic acid is a bugbear of mine, with pundits and athletes alike claiming it to be the cause of fatigue and burning sensations. That requires another article to delve into, but long story short, that is incorrect.

As already stated, studies have found nose breathing to be more efficient, but not more effective.

Additionally, this has only been found in lower intensity exercise, again for those previously mentioned efficiency mechanisms. But at higher intensity, this becomes inadequate, and mouth breathing results in a greater total oxygen uptake required to remove fatigue metabolites such as Hydrogen Ions and Inorganic Phosphate, which do contribute to fatigue.

Claim: Sharper focus and nerve control (Zone8 and HiStrips)

"Nasal breathing activates the parasympathetic nervous system," Zone8's page says, while HiStrips claims "sharper focus".

A 2023 study by Watso et al., does actually support this claim, and indeed, this could be a marginal benefit at lower intensity sections during a bike race, for example, to stay more relaxed before the spark ignites and the attacks start flying. So there are potential psychological benefits here that, in turn, can have a small and circumstantial physiological boost.

Claim: Deeper, slower inhales = better gas exchange (Zone8)

Again, this is true. Greater pressure build-up via nasal breathing can actually improve the gas exchange and ventilatory equivalent as already mentioned. But at higher intensities this does not meet the demands required for sustaining those intensities. In the same way a Ferrari is less fuel efficient than a Honda Jazz, but the Ferrari produces more power.

Claim: CO2 makes oxygen work harder (Zone8)

This relates to the rate of oxygen uptake in the muscles, and again, this is true. The Bohr effect states that CO2 is required in the bloodstream to allow the haemoglobin to release the oxygen. Mouth breathing removes more CO2 and reduces this effect, which is why breathing into a paper bag for increased CO2 rebreathing is used to combat hyperventilation. But again, this is more relevant at lower intensities as the total O2 requirement at higher intensities requires that greater airflow rate only achievable via mouth breathing.

Claim: Better sleep (Zone8 and HiStrips)

For all the previously mentioned benefits of nose breathing and efficiency, nose breathing has certainly been found by various research studies to be beneficial for sleep. Sleep is vital for recovery, day-to-day performance, and training adaptations. This one is a genuine performance benefit – but not while wearing nose strips on the bike, for obvious reasons.

Claim: Boosted immune system (Zone8)

In a similar vein to the previous one, sleep improves immunity. But the nose is also our filtration device. The nose is filled with hairs, scientifically called vibrissae, tiny whiskers. These collect mucus, which is released by the sinuses, which then works to trap particles and prevent them from entering the airways. The vibrissae then move this mucus filled with particles to the throat for expulsion by swallowing rather than entering the respiratory system. Smaller cilia deeper in the nasal cavity deal with the smaller particles.

As a side note, this is why you should never epilate your nose hair or pluck it out, as Victor Campenaerts did at the 2025 Vuelta a España. A big proponent of nose strips for performance, his claim that removing nose hair reduces friction during nose breathing is limited in validity at best, and is a sure-fire way to make it more likely you will get a nose infection or illness. He withdrew from that race with illness...

Putting nasal strips into practice

Outside of the lab, my testing of nasal strips doesn't provide specific data on oxygen uptake or metrics such as that, but there are several interesting and anecdotal considerations for nose strips, where it turns out there are some more indirect performance gains to be had.

Looking first at the more subjective and during-rest performance metrics, better sleep is the one that stands out most. Sleep is the ultimate recovery tool in cycling, and recovery is needed for training adaptations to occur, along with recovery from day to day of training or events. Sleep gains are genuine performance gains, and I think there is some truth to nose strips assisting in getting better sleep. It’s marginal, but if you’re willing to spend thousands of pounds on a new bike frame to save five watts at 40kph, then £1/day nose strips are likely a better value performance boost.

It's hard to assess the improved immune system response. It’s been a brutal cold season, and I’ve had several bouts of colds – I can’t tell if I’d have had fewer with the nose strips or not. However, the science behind this is sound. Breathing through your nose helps filter the air and can reduce the incidence of picking up airborne viral infections such as the common cold. If this prevents you from requiring a week off training, that in itself is a big performance gain, as you can train more effectively and improve more.

In terms of perception, nose breathing is markedly enhanced with these nasal strips. It’s an odd sensation as you can breathe through your nose at higher intensities than you normally would without them. But it is still limited to around Zone Two type efforts, so it is only really useful below maximal intensities. However, this can still be quite beneficial. For riding around in the bunch at low intensities, or doing longer duration events where nose breathing is more prevalent, such as ultras or Audax, this can enhance certain performance metrics such as oxygen uptake or saturation.

It did reduce how stuffy my nose felt while riding around in the cold, while there was an element of feeling a bit more relaxed when able to nose breathe more throughout low-intensity sessions. This is purely perception-based, and maybe a bit of placebo effect thrown in, and is by no means a scientific reflection of what nose strips can do. But it still matters.

The biggest direct boost I’ve actually noticed was highlighted on a group ride. While riding at a solid intensity, I needed to eat something. In the cold, a fairly chewy flapjack-like bar required a lot of chewing. Just as I started to eat, the intensity ramped up. Normally, this would result in a horrible mix of trying to chew and mouth breathing simultaneously. However, with the nose strips, I was better able to breathe through my nose and was not as uncomfortable as would be expected. Again, this is a small performance gain, but it is a gain nonetheless, even if a circumstantial one.

Another way to look at it for those who race, missing a feed is not something you can catch up on in a race. If the intensity is high, and you need to eat, and this nose strip can improve your capacity to do that, it could be the difference between blowing up in the final few kilometres or not.

I would say that most of the benefits of nose strips are indirect rather than direct. There is no sensation of improved breathing at higher intensities, mainly because to get the maximal airflow into the lungs when going hard, you need to breathe through your mouth. Instead, there is enhanced nasal airflow, as long as that intensity is one where you can get enough air via nose breathing alone.

Several of the direct performance claims from the brands are frankly based on the misapplication of scientific data and the misconstruing of it. There is truth behind them; there are no lies being made, but they are being applied in the wrong way. My go-to example is when wine is suggested as healthy due to antioxidants and Resveratrol, which help to reduce oxidative stress and lower blood pressure. That is true; however, alcohol in the wine has a larger negative impact on those factors, so the net total is a negative. These strips don’t create a negative, but the way in which they claim to offer some performance gains does not necessarily correlate with the environment where they actually assist.

I will also say that the adhesive performance has been highly mixed. After around an hour, either riding on the road or indoors, one side of the strip has regularly come loose, and that would be that. Cold temperatures and adhesives tend not to get on that well though, but neither does sweat. HiStrips advise cleaning and drying your nose before applying, then holding in place for a few seconds. I’ve been advised to use alcohol wipes before applying as well, and this has proven rather effective; perhaps I'm prone to more skin oil on my nose, which will impact adhesion. You still need to be very careful not to wipe the outside of your nose while wearing these, as that can dislodge them.

The ones I have been using, HiStrips – also the brand of choice for Visma-Lease a Bike – do claim a 24-hour hold, but the centre has a section that lifts with the bands inside, with two prongs on either side to remain stiff. Each time, it's been the right-hand side adhesive sections that have come away. Zone8 does have a different design with adhesive across the entirety of the outside, which looks like it could be more secure. Zone8 also offers two versions: a 48-hour hold, less 'sprung’ strip, and a 24-hour more sprung performance strip. HiStrips are 24-hour only with quite a high tensile spring.

Should you use nasal strips for cycling?

I admittedly entered this testing sceptical, mainly due to the physiological claims that some of the brands purported to be associating with the use of nose strips, such as enhanced VO2max, greater oxygen delivery at higher intensities, and a host of other dubiously attributed benefits.

The reality, however, has been rather interesting. Do these nose strips offer the high-intensity performance gains that they promise? The answer is a resounding no. Do they offer a host of other benefits, some not necessarily advertised? Yes.

Nose strips remind me a lot of altitude training masks. These are claimed to simulate altitude by restricting the rate of airflow, but that is not how altitude training works. It’s to do with the different partial pressures of the air affecting the rate of diffusion of oxygen in the lungs. However, these masks were useful respiratory muscle training devices, which in turn reduced muscular fatigue attributed to the metaboreflex effect. So they were beneficial, just not in the way that they were claimed to be.

If you are completing long-duration low-intensity events such as ultras or Audax, then nose strips will likely be highly beneficial. Equally, if you are racing long road races or stage races, then being able to eat solid foods while riding at a higher intensity may have a positive, indirect effect on performance.

Additionally, one of the big troubles a lot of high-level cyclists face is that when racing or training at a high intensity and or volume, the immune system can be compromised. Breathing through the nose rather than the mouth at rest, during travel, when cruising in the peloton, or when sleeping, might help with the filtration of particles in the air and reduce the likelihood of getting ill. Again, not a direct performance gain, the same as strength and conditioning for injury prevention, but an indirect performance gain nonetheless.

Then there is the sleep benefit itself. Sleep quality is very perception-based, but that does not make it any less important. Did this help with my sleep? Maybe. Did it reduce my snoring? Yes, according to my partner, which meant I likely did have improved sleep. I also felt a little bit fresher in the morning, which can impact the RPE (rate of perceived exertion) of tasks and exercises throughout the day. We’re getting into psychological benefits here, but in the same way that a placebo effect is a genuine effect, psychological benefits have genuine, real-world physiological effects too.

At the end of the day, the cost of nose strips is not particularly high. If you accept that they do not offer all of the performance gains that they claim, but instead offer more indirect performance gains that are just as valuable, then these are actually fairly good value and cost less than multivitamins that also claim to boost sleep or immune systems.

They may not be performance rocket fuel, but they definitely will bring some performance benefits, so it's not all just a trend or fad.

From energy products to electrolytes, ketone supplementation to beta-alanine, a significant percentage of the elite and recreational peloton are seeking a legal helping hand in supplements, often from products proclaiming maximum performance gains for a minimal outlay, which is clearly tempting. But how do you know that the trio of gels you're slurping down each hour each contain 30g of energy-boosting carbohydrate? Or that 20g of muscle-repairing goodness is nestled within a scoop of powder protein? How can you believe what's written on the tub?

A recent study found that sports supplements are used by 64% of cyclists, while research in 2024 discovered that the figure was even higher for female cyclists at 85%. Cyclingnews has looked at the ever-growing supplements industry before, notably the potentially harmful impact of ketones on the pro peloton. But here, we'll dig deep into the rules, regulations and processes that the discerning rider should look for in search of a guaranteed boost (we assure you it's more interesting than that sounds!). First: the very real issue of contamination.

Contamination concerns

According to a 2025 survey by Sport Integrity Australia, one in three sport supplements – around 35% of 200 samples – bought online contained at least one substance prohibited by the World Anti-Doping Agency (WADA) that, if detected in a urine or blood test, would result in suspension. It's not a new issue, with 2004 research by German doctor Hans Geyer discovering that 14.8% of 634 supplements purchased were contaminated with hormones, stimulants and other prohibited substances.

There are two reasons behind the contamination: accidental and intentional. It can happen when manufacturing equipment isn't cleaned to the required standards and contains remnants of ingredients from a previous product, similar to what can happen in a factory that manufactures nut products, as well as other products like cereals and breads. Insufficient cleaning can allow dust particles to permeate manufacturing areas, meaning the breads or cereals can contain traces of nuts, which can be dangerous to those with nut allergies.

There's also evidence that supplements are intentionally contaminated with 'illegal' substances to make them more effective.

And it's not just supplements. Alberto Contador famously returned an adverse analytical finding for the banned anabolic stimulant clenbuterol during the 2010 Tour de France. The amount detected was small, 50 picograms per millilitre, and Contador argued that the positive test was caused by a contaminated steak bought from a Basque supplier. The UCI, WADA and then CAS (Court of Arbitration of Sport) contested that was unlikely because Spain isn't known to have a clenbuterol meat problem, unlike China, Mexico, Guatemala and some Latin American countries where while the use of clenbuterol in livestock is banned – it's used to beef up the cows for greater yields – it persists in some black-market or illicit farming operations.

CAS ruled that while contamination of food or a supplement was possible, Contador couldn't prove the exact source, and he was banned for two years; his 2010 Tour and 2011 Giro victories were scrubbed from the record books before he returned to racing in August 2012.

More recently, there was the case of Lizzy Banks. The British athlete tested positive for two banned substances: the diuretic chlortalidone and the asthma drug formoterol. She admitted using prescribed formoterol for asthma but insisted she'd not knowingly taken chlortalidone, arguing it must have emanated from contaminated medication.

UK Anti-Doping initially accepted this explanation, issuing a rare 'No Fault or Negligence' ruling in April 2024. However, the UCI and WADA appealed, and in February 2025, the CAS overturned the decision, imposing a two-year ban backdated to May 2023 and stripping her of her results.

The case became a high-profile example of the difficulties athletes face under strict liability rules, which require proof of exactly how a substance entered the body. Banks said the ordeal cost her significant money, her career and her mental health, calling for major reforms to how contamination cases are assessed.

"Contamination is a concern; in fact, the thought of it makes me sick," says Rory Townsend, who officially moves from Q36.5 Cycling to Unibet Rose Rockets on January 1, 2026. "Call me ignorant, but I can 100% see how the Contador case happened, and it terrifies me.

"The other day I was looking at buying collagen supplements as I'm heading back to the gym [collagen supplements can potentially help muscle repair and rebuild - ed.]. I contacted one brand as I was interested in their grass-fed collagen; I asked them if they batch test their collagen. 'Occasionally,' they said, but it felt too risky, so I left it."

"Of course I'd have run it past the team before purchasing, anyway," Townsend adds. "Solo, I'll use paracetamol for pain-killing purposes, but that's it. Q36.5 really drilled into us about not taking anything from outside the team."

Townsend says he's also raced in China and avoided all meat because of contamination worries.

Batch testing and certification

Seen through WADA's lens, it's down to the athlete to prove the source of contamination. But at a team level, it's the nutrition department who are charged with ensuring products are optimum. Tim Podlogar is an exercise physiologist and performance nutritionist who juggles his academic life as a lecturer at Exeter University with consultancy work for Tudor Pro Cycling. He's previously worked with Bora-Hansgrohe. How does Podlogar ensure the likes of Julian Alaphilippe and Michael Storer consume clean supplements?

"We only use supplements from trusted, vetted suppliers," he says. "Products must be third-party tested against prohibited substances, and we only use those with batch testing and clear certification."

There are several third-party testing outfits that sports nutrition companies turn to, where their respective logos will often be plastered over the company's website and products. These include NSF Certified for Sport, Informed Choice and Informed Sport. (In fact, I'm typing this with a Beet It Sport gel beside me that features the aforementioned Informed Sport logo.)

It's not black and white, however, as while the likes of Informed Sport will test a company's products, brands can only display their logo after they formally join the certification programme. Companies pay for: pre-certification testing (initial screening for banned substances); ongoing batch testing; supply-chain risk assessment; audits and compliance checks; and, finally, licencing of their logo.

The exact cost isn't publicly listed because it depends on the number of products, batches per year, complexity of product and the risk profile of ingredients. This can run into several thousand pounds, which, says Tim Lawson of Secret Training, is why they don't currently subscribe to the full programme. Instead, their products are tested by LGC, the lab behind Informed Sport. They're then given a confidential certificate of analysis, which they can use to reassure both athletes and retailers in private.

Who can you trust?

So, procedures are in place to prevent contaminated supplement situations. But what about knowing that what's printed on the sachet is within said sachet? It's a point picked up by Podlogar.

"Batch testing for banned substances reduces the risk of contamination, but it doesn't necessarily confirm that the product actually contains the stated dose of the active ingredient," he says.

"For that reason, we prioritise companies [Tudor use MNSTRY products] with a strong track record of quality control and, where possible, certificates of analysis that confirm ingredient composition. Historically, there have been cases where athletes used supplements that were effectively placebos because they contained little or no active ingredient, so we're cautious on both doping risk and efficacy. In most teams, there is an 'approved list' system, and riders are instructed to use only products from that list."

This diligence stems from incidents like that in 2003, where the Therapeutic Goods Administration (TGA) ordered the recall of 219 vitamin and nutritional supplements after an audit of Sydney-based Pan Pharmaceuticals Ltd. The TGA accused the company of risking lives by "releasing products despite failing to test raw ingredients, fudging the results of in-house tests and failing to clean equipment between batches, potentially contaminating products". Dozens of people suffered adverse reactions, and 19 were hospitalised after taking Pan products. The company immediately went into liquidation.

In the European Union, whose rules the UK has adopted since Brexit, energy drinks, protein powders and other sports nutrition products fall under several overlapping food regulations, depending on their composition, claims and marketing. For those of you who love nothing more than digesting rules and regulations for breakfast, feel free to dip into the following, as it's all online: general food labelling and nutrition facts fall under regulation 1169/2011; nutrition and health claims, like high protein, you're talking 1924/2006; supplements 2002/46/EC… It's all designed to protect consumers, improve food safety and ensure transparency.

Seeking the source

Lawson's a stickler for quality control. It laid the foundation for the success of the first company he founded, Science in Sport, in 1992, which was acquired by Provexis PLC in 2012 for around £8 million. After Lawson left, he soon set up Secret Training. He says he doesn't tend to do independent analysis on ingredients per se. "Instead, I source them properly and pay due diligence. I'll give you an example. An email came through the other day from someone in China offering me urolithin A…"

Urolithin A is a natural metabolite produced in the gut when certain polyphenols from foods like pomegranates, berries and nuts are broken down by specific gut bacteria. It's known for activating mitophagy, the cellular process that removes damaged mitochondria (energy powerhouses in cells) and stimulates the growth of new, healthy ones.

"It's especially good for ageing athletes," Lawson adds. "And it's also potentially beneficial when you're training hard. This can damage mitochondria, so they're less productive and take up space. Studies show that when subjects first take urolithin A, their mitochondrial levels fall, but their aerobic capacity is maintained. After further use, the rebuilt, healthier mitochondria increase in number, and aerobic capacity goes up."

The most studied commercial form is Mitopure, which has undergone clinical trials. Results have been positive with good tolerability and no serious adverse effects at suggested doses, though long-term data studies are limited.

"We know it works in humans, we know the mechanism, but we don't quite know the magnitude of the effect, although I know Louise Burke and the Australian Institute of Sport are looking at this with athletes," Lawson says.

In fact, a recent study by Burke showed that four weeks of daily urolithin A supplementation helped recovery, reduced the rate of perceived exertion and increased aerobic capacity; but it didn't actually improve performance.

"Anyway, I received an email from China with someone offering me urolithin A powder," says Lawson. "I'm thinking that's cool because urolithin A's been on my radar for a while, but how do I know what's in it? If money was no object, I could put someone on it, check its composition, undertake research…"

But money is clearly a consideration, especially when these unsolicited emails stack up. You can't test every ingredient offer, every time. Instead, says Lawson, you must check there's a chain of credibility.

"Take the isomaltulose we use in our Training Mix. It's a sugar that naturally occurs in small amounts in honey. It's more resistant to digestive enzymes, so you don't experience a glucose or insulin spike. Now, I could probably get this from a broker cheaper in far-flung locations of the world. But that's no way to assure quality for the customer.

"Instead, you need a chain of credibility. BENEO, who provide ingredients we use like Palatinose, wouldn't mess around with the distributors Kreglinger Europe [with poor product] and vice versa. It's the same with a company like Cambridge Commodities, who screen its ingredients when shipping into the UK.

"Ultimately, at every stage, there needs to be a level of trust. There are many good brands. But there are also brands that haven't really got a clue what's in their product. They've just gone to a contract manufacturer who has a catalogue of white label stuff and slapped some branding on it. There are tons of those sites around, and that's why we have so many 2:1, 1:08… formulations."

Branding white label products is common, as it's not only a quick way to enter the market, but with no research and development costs, the initial outlay is low, meaning you can spend more money on marketing and influencers. A quick Google and you'll tap into potential business opportunities via the likes of Supplement Factory UK and Future Nutrition. "It's just no way to ensure correct composition and quality," says Lawson. Credibility comes from getting your hands dirty. Which Lawson, the scientist, is famed for.

Delicious data

"Our latest product is the TrueStart Energy Gel. I decided I wanted a product with real coffee in, so I played around with a few ideas. Firstly, I added a coffee bean to a gel because that adds to the coffee feel. But that just felt like you had a bit in your gel!" Lawson says.

"So, I went to the supermarket and bought some Nescafé espresso sachets. I whack it into a mini blender with a plain gel, and there's foam everywhere. It actually didn't taste too bad, but I thought, 'I have absolutely no idea what's in that powder'.

"That's when I got in contact with Simon [Hills, joint founder] of TrueStart. They're known for really nailing the caffeine content of their products, while banishing a lot of the rubbish [like mycotoxins and heavy metals]. He had folders of information on coffee beans. So they made it really easy for me to tap into the data. I can trust them."

So, when Lawson says there's 75mg of caffeine in a gel, his (and TrueStart's) due diligence means it should be 75mg.

He also stresses that just because a sports nutrition product might feature 'natural' ingredients, it doesn't necessarily mean you're consuming the benefits stated on the packet. "Reference books might say there's 30mg of vitamin C in an orange. But if you gather them up from different supermarkets, one orange might feature 60mg, one 30mg and another none at all. There are fewer guarantees with whole foods.

"I was actually talking about this with someone at AMACX. He said that one of the processes they've put in place is to ensure there's 100mg of anthocyanin in the cherry extract of their cherry juice gels. This is the active ingredient that could potentially reduce muscle damage and pain after exercise.

"They've standardised the natural situation, but I'm sure many don't. When it comes to using natural ingredients, it's similar to grapes: different years can produce good or moderate wines. So, the manufacturer must be extra careful with these and what they're claiming. You don't want a Tour de France rider climbing a mountain and thinking, 'I hope it's been a vintage year for energy gels.'"

At the other end of the spectrum, he says that ultra-processed foods don't necessarily mean bad. "The lycopene in ketchup is more bioavailable than in a tomato, for example." We'll leave that there. The pros and arguably many cons of ultra-processed food are a feature – if not a book – in itself.

Do you really need it?

The sports nutrition world has regulations in place, but there's still a Wild West element to proceedings. It's down to the consumer and WorldTour teams to do their homework. That not only applies to a product's quality control, but also whether you really need that specific ergogenic aid. Do not be blinded by marketing. Will you really race 25% faster with a squeeze of a sachet? Will that supplement really benefit you, and where you are in your cycling journey?

"Supplementation has to be individualised," says Podlogar. "Take the WorldTour level. A sprinter, time triallist and pure climber don't have identical performance demands, so it wouldn't make sense to give them all the same supplement plan. For instance, I'm not convinced we currently have strong evidence to support routine creatine use in climbers, where any increase in body mass could be problematic, but there is more justification for considering it with sprinters."

"Another example is ketone supplements," he adds. "I don't see robust evidence for a clear performance benefit in most real-world racing scenarios, and there are situations where they could be harmful to performance if used during competition. However, if an athlete feels that ketones help them with recovery, and we've checked legality and safety, I don't object to their use in that context. Ultimately, it's always a balance between evidence, practical demands of the rider's role, side-effect profile and the athlete's own preferences."

Evidence is particularly important when a 'breakthrough' study or product attracts attention. "When something new appears, we look at the totality of evidence," says Podlogar. "The number of studies, independence of research groups, characteristics of the participants (are they comparable to our riders?), and the magnitude and consistency of the effect. We also check safety data and any updates to WADA regulations or guidance from anti-doping organisations.

"If a supplement looks promising and is legal, there is the option to test it 'in-house' before rolling it out widely. That might involve small pilot trials during training camps or with development riders, where we can monitor performance, side effects and practicality without risking major races. Only if it passes those checks would it be considered for integration into race-day protocols."

All in all, the world of sports nutrition is a careful balancing act. From the keen amateur to the world's finest, it's not just about chasing the next ergogenic edge – it's about trust, evidence and, those two words again, due diligence. From batch-tested gels to rigorously certified powders, knowing what's inside the sachet is as important as knowing when to take it. Marketing claims can tempt, but you should always check the credentials, question the hype and personalise supplementation to match real-world needs. After all, it's one thing to hope for a vintage year in racing, but when it comes to energy gels, it pays to be certain.

In 2025, Soudal-QuickStep and Tudor Pro Cycling announced partnerships with UK company Hytro, signalling that blood flow restriction (BFR) training – long used in rehabilitation rooms – has officially entered the WorldTour conversation. But what exactly is the rationale behind compression apparel that’s been cranked up to 11? Is it really the perfect all-rounder that delivers benefits not only when overcoming injury, but also in search of stronger performance and faster recovery? And will it benefit amateurs as well as the likes of Tim Merlier and Julian Alaphilippe?

No restricting BFR's growth

2025 has been a pivotal year for Hytro. They’re now partnering with over 300 elite teams, spanning football, rugby, NFL, NBA, Formula One, athletics and, of course, cycling. Beyond sport, Hytro wearables are being tested by NASA and SpaceX as part of research into maintaining muscle and bone health in zero gravity.

Hytro is the brainchild of Dr Warren Bradley, who trained at Liverpool John Moores University, England, which is fast becoming an exercise physiology hotbed for cycling practitioners.

Bradley came across the idea of blood flow restriction (BFR) training when working in rugby and football, as the technique has been used for decades, albeit ostensibly when an athlete is returning from injury. But, he says, teams were using expensive and impractical cuffs (which we’ll elaborate on shortly). He also discovered that BFR’s benefits stretched to performance and recovery, and set about designing the first commercially approved BFR wearable.

"The idea is pretty simple," Bradley explains. "We’ve integrated BFR technology into shorts and t-shirts. Each features a strap that offers different levels of restriction. They’re easy to use and, unlike cuffs, can be used without supervision. Which is one reason why an increasing amount of individuals and teams are using them."

And using them for myriad uses, from warming up, to travel and even in ice baths. "But in cycling, we’ve spent time with Tudor and Soudal-QuickStep and can see that one of their main uses is recovery straight after a race," says Bradley. "That’s especially true during a multi-stage event like the Tour de France, where you’re aiming to be at your optimum day after day.

"We know recovery is impacted by a rider’s schedule after a stage, what with media and transfer commitments. With these shorts, you simply slip into them, conduct your interviews, return to the team bus and consume your food. You can even wear them in the shower. There are, of course, other recovery methods, but these are far more practical than recovery boots. And I don’t think many teams have an ice bath in their team bus!"

The BFR Yoda

Bradley’s physiological background is exemplary. But clearly, he has a vested interest in a product he’s invested his energy and money into. Which is why we tapped up a long-term and independent BFR researcher, whom we came across at this year’s Science & Cycling Conference in Lille, which takes place annually in the host city of the Tour de France’s Grand Depart during build-up week.

Dr Richard Ferguson is a reader in human and exercise physiology at Loughborough University, England, and has been researching the use of BFR training in endurance sport for over 10 years. He’s racked up numerous peer-reviewed papers on the subject and is uniquely placed to explain the physiological rationale behind BFR use.

"Essentially, you place a restriction around the limb, be it your upper leg in cycling or upper arm in swimming," he says. "In the case of my work, these are inflatable cuffs around 5cm in width. You then inflate that cuff to a pressure level that isn’t totally occluding – completely shuts off the blood flow – but partially restricts it.

"That means you’re effectively reducing the amount of blood flowing to working muscles. In turn, you’re increasing the amount of metabolites, like lactate, that are trapped inside the muscle. Oxygen is also reduced, resulting in hypoxia. These stresses are the physiological stimulus that’s responsible for adaptation."

These stresses are thought to drive signalling pathways that are important for angiogenesis, which is the growth of blood vessels, and mitochondrial biogenesis, which is the growth of mitochondrial mass. As your blood vessels deliver nutrients to your working muscles and mitochondria are the energy powerhouses of your cells, a boost in both clearly has the potential to crank up your cycling.

Learning about recovery

Historically, BFR cuffs have commonly been used in rehabilitation for musculoskeletal injuries, with research suggesting they preserve quadricep strength and muscle mass after surgery. It allows athletes to train without training, avoiding atrophy (muscle shrinkage) that’s common during long spells off the bike.

But, as Bradley suggested, WorldTour teams have been tempted by its potential to accelerate recovery from hard days in the saddle. Upon announcing their partnership with Hytro, Manu Wemel, physiotherapist at Soudal-QuickStep, commented, "I’ve known about BFR for a while, but implementing it practically with our riders hasn’t been easy, until now.

"We've found that Hytro provides the easiest and most effective way to integrate BFR into our recovery strategies. With only a small window for recovery, Hytro will play a key role in our strategy, both on and off the bike, helping improve strength and recovery."

According to Hytro, "BFR increases the amount of recovery hormones produced, creating a flushing effect that forces waste products such as lactic acid away from the muscles, and drives fresh blood and nutrients into the tissues, leading to reduced muscle soreness by 47%, joint pain by 38% and fatigue by 39%." You can also wear the shorts if following an ice-bath regime. Hytro says that "accelerates recovery by 10%, 12% less muscle soreness and a 23% increase in energy" compared to ice baths without BFR.

Despite the figures, Ferguson says the evidence is less clear-cut about its use for recovery. "But it is something I’m curious about."

Indeed, a 2024 study reviewed the literature on BFR as a post-exercise recovery strategy and concluded that "some studies showed beneficial effects while others found no positive or detrimental effects of BFR as a post-exercise recovery strategy in comparison with the control groups." So, inconclusive, though the researchers stressed limited studies in this area, plus a lack of consistency across BFR protocols. No studies used the Hytro products.

According to high-performance outfit Sportsmith, the typical recovery regime consists of alternating periods of occlusion and relaxation, using a pattern of five minutes of BFR followed by a two-minute break, repeating this cycle three times. That gives the athlete a total of 15 minutes of occlusion within a 21-minute session. This recovery can be passive (sitting down) or active (a gentle bike ride).

Sprint, restrict, sprint…

While the evidence remains equivocal about BFR’s use for recovery, there’s greater research into BFR’s use within training. This is where much of Ferguson’s work has taken place.

"We’re still learning, but the evidence is positive and accumulating," he says. "There are different ways of applying BFR in a training environment, but the session shouldn’t be too long because there are risks involved, and you certainly shouldn’t try BFR if you have any existing cardiac or vascular issues.

"But we’ve seen very good results with intervals. So, you might ride, say, six 30-second sprint intervals where you work really hard but with the restricted cuff deflated. Then, during two-minute active recoveries, you inflate the cuff. You’ve delivered a really hard effort, which is the stimulus, but then you’ve added to that stimulus by reducing the potential to recover."

Research from a team including Ferguson and Conor Taylor, formerly of Ineos Grenadiers, showed that the subjects’ VO2 max values rose by an average of 5.9% when augmenting sprint training with BFR compared to zero VO2 max improvement in the group training without BFR.

Taylor’s PhD focused on BFR use for endurance athletes. Within it, he stressed that BFR is particularly beneficial for elite riders whose training history means that they often need different, or greater, stimuli to keep progressing and improving.

Both Taylor and Ferguson employed BFR cuffs, with the "large, cumbersome" Hokanson system for experimental work in the laboratory. For applied studies in the field, Suji’s were the inflatable cuffs of choice, where you can inflate and deflate via an app-based control device, useful for BFR and training purposes.

Neither is as practical or as affordable as Hytro’s shorts (£249.99 for men, £199.99 for women), but their newness again means independent verification of their training benefits is minimal. That said, a 2025 study involving 20 male ice hockey players and Hytro shorts concluded that BFR must be individualised to optimise any potential benefit.

Acclimatise to the tingle

Hytro’s four levels of restriction are potentially limiting, albeit there are rumours that Hytro is working on an upgrade where, like inflatable cuffs, you can gauge restriction pressure for a more precise fit. But whatever the measurer and ideas about optimisation, one factor remains constant: an initial sense of woe.

"When you use BFR for the first time, you don’t know what to expect," says Ferguson. "You think, ‘Christ, my leg’s going to fall off.’ But you quickly get used to that restricted sensation."

Still, if you are to shadow the likes of Tudor and Soudal-QuickStep, start conservatively. In the unlikely event of using cuffs, the expert should – and would – apply the lowest pressure. It’s the same with Hytro: start on level ‘1’ and gradually increase to ‘4’.

As for how BFR would integrate into your training plan, back to Ferguson. "In one study, we quickly progressed to three BFR sessions a week. That was tough, and I wouldn’t recommend it. Instead, use it once a week and treat it as one of your tough interval sessions. Do that and, whether it’s FTP [functional threshold of power] or VO2 max, you should see dramatic improvements in performance. That said, I must stress we are constantly learning about the benefits of BFR and best practice."

Which presumably is what the supporting scientific teams at Tudor and Soudal-QuickStep are working through with their riders. Or, perhaps more accurately, their under-23 and development teams, respectively, as is often the integration pathway for new performance strategies at WorldTour-level.

Is BFR here to stay? According to Ferguson, it’s set to flourish. "I think this form of training is finally finding traction. The next five years will be very exciting."

The idea of blood-flow restriction has certainly travelled a long road from clinical rehab rooms in the 1960s to WorldTour team buses, and while products like Hytro’s have made it more accessible, the science – especially around recovery – remains in its adolescence. Evidence for performance benefits is stronger, particularly when BFR is paired judiciously with high-intensity intervals, but both researchers and practitioners stress the need for individualisation, caution and progressive use.

What’s clear is that cycling’s performance thinkers, from Tudor to QuickStep and from Liverpool to Loughborough, are increasingly curious about where BFR fits within the modern training ecosystem. Whether it becomes another marginal gain or a transformative stimulus remains to be seen, but the next few years should determine whether restricted blood flow becomes a mainstream tool for unrestricted performance.

Remco Evenepoel officially moves from Soudal-QuickStep to Red Bull-Bora-Hansgrohe on January 1, 2026. Unofficially, the work is already well underway to turn the Belgian superstar into a rider capable of challenging Tadej Pogacar and Jonas Vingegaard at the Tour de France, with the support staff analysing every facet of the 25-year-old’s performance in search of small but significant gains. That includes nutrition.

Here, we catch up with Red Bull-Bora-Hansgrohe's head of performance nutrition, Stephen Smith, to serve up the science-backed fuelling strategies that he claims will not only shape Evenepoel’s season, but could also help recreational riders cook up a new PB in 2026…

Welcome to Food Coach

What will the move mean for the Belgian’s menu? Presumably, very little when it comes to the time trial. "I’ve been eating the same thing before a time trial ever since I was a junior," the Evenepoel commented in 2023. "They are ‘pistolets’ with jam, a banana, some honey, half a litre of Fanta and slices of chicken fillet. It turns out to be a good meal to prepare for a time trial, because when I eat it, I almost never miss the podium." A pistolet is essentially a bread roll.

Despite what the data might say about Fanta and its fuelling qualities, they’d be foolhardy to change something that’s historically given the Belgian such rapid wings. What Evenepoel will discover is that he has many experts to turn to in search of optimising each and every session.

"We’re lucky on this team as we have five nutritionists. Some teams might only have one," says Smith, who recently took up that head of performance nutrition role after working across Red Bull’s Athletic Performance Centre for the past five years, where he fuelled a range of athletes from MotoGP riders to skiers, downhill mountain bikers to triathletes.

They’ll be in attendance at the team’s pre-Christmas training camp, where new riders will be introduced to the team’s Food Coach app. The app was originally developed in 2018 for Jumbo Visma (now Visma-Lease a Bike) in collaboration with Jumbo Supermarkets. The German-licensed team have been using it since early this year, arguably driven by Asker Jeukendrup, who formerly worked for the Dutch team where he contributed to the app before taking up his current position at Red Bull-Bora-Hansgrohe as Director of Sport Strategy in October 2024. This, says Smith, provides the basis for ensuring riders have a rich and varied diet while hitting performance goals.

"You can select from a large range of recipes whose macronutrient content is based on your training session, so calculated via the effort duration and your average power output," he says. "It achieves this by syncing with power software like TrainingPeaks."

This ability to match input to output is key to periodising nutrition, which is simply the concept of your diet reflecting your training workload and physiological aims. "We put the goal of the session at the centre," says Smith. "So, what is the adaptation we’re looking for? Then, how can we tailor the nutrition before, during and even after a ride to make sure that we maximise those adaptations? That will change depending on the focus of the year or, more technically, the macro cycle."

Limiting to liberate performance

We’re in mid-November as I type this, which means no racing unless riders are moonlighting on the cyclocross circuit.

"In general, that means training intensity is a little lower, so we might use this time of the year to target enhanced adaptations," says Smith. "That would include carbohydrate-restricted training for specific riders."

Well, there’s a term you might not have heard for a while. ‘Carbohydrate-restricted’, ‘glycogen-depleted’ or ‘fasted’ training, where activity is carried out with low levels of stored carbohydrates in the body. It previously dominated the WorldTour nutritional narrative for years, ostensibly from Team Sky’s application and them working with James Morton, professor of exercise metabolism at Liverpool John Moores University, who now works with Manchester United.

The Belfast nutrition guru worked with the British team for years and, through his academic and practical work, was a strong proponent of reducing carbohydrates to stimulate cycling gains. Of course, the idea of cutting carbohydrates is at odds with the zeitgeist for carbohydrate overload, but this is off the bike, not on it and is applied at a time of year that’s ideal for tapping into the mooted gains, namely the off-season.

Those targeted adaptations Smith referred to are, according to a recent paper led by Morton, entitled ‘UCI Sports Nutrition Project: Nutritional Periodisation: Strategies to Enhance Training Adaptation and Recovery’, numerous and include cranking up mitochondria numbers – a boon for riders as these are the energy powerhouses of the cells – and retraining the metabolism to focus more on fats. These changes are activated by reduced access to glycogen, amplifying these molecular signalling pathways.

Interestingly, for those of you who believe in the power of glycogen-depleted sessions, Morton and his co-authors cite a recent review of the literature by Javier Diaz-Lara and his team that noted "absolute post-exercise muscle glycogen concentration may be more of an influential factor" than pre-riding glycogen concentration and that "adaptations associated with carbohydrate restriction are particularly evident when the pre-exercise muscle glycogen concentration permits exercise-induced depletion to post-exercise concentrations that are less than 200-300mmol/kg dry weight".

Arguably, measuring your blood-glucose levels in search of that 200-300 figure at the end of every fasted ride is unrealistic for the majority of riders, albeit there are continuous blood-glucose monitors available like those from Lingo and Ultrahuman.

The authors also note a reason why glycogen-depleted training had fallen off the media radar: that there’s limited evidence that these physiological adaptations result in performance improvements. But they contested, "Given that the metabolic adaptations associated with 'train low' are especially relevant for prolonged cycling (i.e. increased muscle oxidative capacity and lipid oxidation), future studies should utilise performance testing protocols (e.g. exercise durations of four to six hours) in which such physiological adaptations are more likely to translate to improved exercise performance."

Choice of underfuelling

There are various theoretical models of carbohydrate periodisation – the fasted model whereby you ride before breakfast; twice-per-day model that involves a morning ride, minimal feeding after followed by an afternoon ride; sleep low model where you ride in the evening, restrict post-ride feeding, sleep and then ride again before feeding; and the recover low model, whereby you ride as normal but restrict carbohydrate feeding after. Smith highlights that some of his riders will generally ride for two hours fasted before feeding when carrying out glycogen-depleted sessions.

Like any adaptation, its root cause is stress. This is why glycogen-depleted training is generally at low to moderate intensity. Too intense, and your immune system can suffer. That’s something Smith considers at Red Bull, which is why he advises limiting these sessions to a maximum of twice a week during the off-season. "We’ll often restrict for the first couple of hours of that ride and then start to introduce carbohydrates.

"But whether we use that strategy or not also depends on their role in the team and [the] rider’s physiology," he adds. "It doesn’t always make sense for a sprinter or a Classics rider to be racking up hours of low-carbohydrate or fasted training, unlike a climber, say. Another thing to consider is training history. If a rider’s experienced, we’ll often do it; if they’re a young rider with a relatively minimal training experience, we might not.

"The thing is with elite cyclists, it’s something that they’d have done from a very young age when they’re simply cycling. They’ll get up, go out on their bike for a few hours and generally not take any carbohydrates. In general, the elites can tolerate a fair duration on low feeding, certainly lower than someone like myself, a hobby cyclist."

Smith says that while carbohydrate intake might vary throughout the season, protein and fat intake remain relatively constant, though he stresses that the elites will naturally consume far more protein than Everyman, at a rate of 2.5g of protein per kilogram of bodyweight compared to 1.6g.

Monitoring fluctuations

The application of fuelling science, married with app usability, is why riders turn up at the Tour Down Under in January looking leaner than in times gone by. It’s also one reason behind the ever-increasing speeds in the peloton. Whether that all-year-round lightweight maintenance is conducive to long careers remains to be seen, but it’s something Smith is aware of.

"As well as weight, we monitor the riders’ body composition throughout the season, not only for performance reasons but more importantly, health," says Smith. "We do that via two means. One is DEXA, where we can also monitor bone mineral density, and the other is callipers, more specifically, the ISAK method. You take eight measurements – six on the upper body, two lower body – and you’re given an accurate average."

Smith says there’ll be dialogue with the riders about how their bodies are responding to changes in training and fuelling strategy to discuss "the best composition for them in each scenario. There’s interaction between the nutritionist, coach and the DS, and we try to understand what the role of that rider is for each specific race and then make sure that their weight and body composition are appropriate for each scenario.

"For instance, for the Spring Classics we might want a domestique that little bit heavier, including a higher level of body fat, to battle the weather and the terrain. We’ll look to drop that for the Tour de France and the mountains, as not only do we look for them to deliver GC riders into key positions come the bottom of the climb, they must also be able to survive the climbs themselves to make the cut-off."

That’s not a new idea. I recall chatting to Rob Child, then nutritionist at the Cervélo Test Team, who revealed how they prepped Thor Hushovd to win his second green jersey in 2009, despite the stiff and rather fast competition from Mark Cavendish. "Because of Cav’s speed, we devised a strategy that moved away from simply going for wins on the flat stages," he said. "That plan involved helping Thor lose 3kg in the final few weeks before the 2009 Tour de France."

Hushovd was regarded as a Classics specialist where muscle mass is an advantage. Come the Tour, his body fat nestled around the 6% mark. "That was due to losing some muscle mass as well, but we’d accounted for that, and it didn’t affect his power. On the contrary, his power-to-weight ratio went up, which meant he could climb much more effectively in the mountains."

It allowed the Norwegian to rack up significantly more intermediate sprint points than Cav. "He lost every single final sprint to Cav [who won six stages that year] bar one," said Child. "But with our weight-reduction tactics, he won the green jersey."

How a rider’s weight ebbs and flows throughout the season was the focus of a 2021 study in the Journal of Clinical Medicine, where nine well-trained male cyclists’ weight dropped by an average of 12.44% from the base period to the main competition phase. The body fat reduction, from 10.73% to 9.17%, stemmed from burning off around 1kg of fat (7.84kg to 6.62kg). As aerobic capacity (VO2max) features a weight component – lose weight, boost VO2max – that grew from 65.78ml/kg/min to 69.67ml/kg/min. What this meant for performance wasn’t included in the study, but, in theory, it should mean more sustained speed.

More is more

As the race season approaches, glycogen-depleted sessions are put on the back burner; instead, there’s a greater focus on carbohydrates, especially during rides, with Smith a proponent of increasing how much the likes of 2025 Tour de France third-place finisher Florian Lipowitz and multiple GrandTour winner Primož Roglič can tolerate in an effort to delay fatigue.

"If it’s a new rider, we might start by analysing how much they can tolerate via testing at the Red Bull Athletic Performance Centres," says Smith. The cutting-edge sports science facility operates at two main locations – Salzburg, Austria, and Los Angeles, USA – and is a data-driven dream where athletes have access to advanced biomechanics testing and performance diagnostics. "We might start off with a little trial-and-error of what they can tolerate, but it’s a good platform on which we can look to gradually increase their carbohydrate intake without causing gastro distress."

Smith says they look to crank up carbohydrate intake both before and during the session. "Part of gut training is increasing the activity and expression of transport proteins in the gastrointestinal tract," adds Smith. "These are responsible for transporting the carbohydrate through the gut into the blood."

More specifically, glucose and fructose – a common energy product formulation used by many manufacturers, including MNSTRY, who fuel Red Bull-Bora-Hansgrohe – are absorbed in the small intestine via transporters SGLT1 and GLUT5, respectively. Research shows that consistent exposure to high carbohydrate loads increases the abundance of both, which is one reason behind the increased carbohydrate rates.

Typically, teams will target one or two sessions at different times of the year to crank up carbohydrate intake, which not only raises the activity of these transporters but also forces the stomach to become better at pushing fluid and carbohydrate into the small intestine for, in theory, greater carbohydrate absorption and less risk of nausea, bloating, sloshing or cramping.

Supplementing speed?

Supplementing with carbohydrates is a proven performance-enhancer. But what about supplementing with other mooted ergogenic aids? How do the likes of Smith determine what’s touted by marketing teams as a game-changer without treating their valuable assets – the riders – as guinea pigs?

"There are various steps we take. We’d start by looking at the mechanism behind the claimed benefits and the body of evidence. What methods have been used to research that end product? We’d look for randomised control trials as a gold standard for assessing the likelihood of it being effective."

A randomised controlled trial is a study where subjects are randomly assigned to one of at least two groups: a treatment group and a control group (placebo). This means each of the triallists has an equal chance of being placed in either group, removing potential bias. The outcomes of the groups are then compared to see if the intervention made a difference.

This heightens the chances of proving whether a supplement is of benefit or not. But it’s not infallible. As Smith knows only too well from his academic background at Liverpool John Moores University, the university students that are the predominant cohort of many studies are a very different beast from elite cyclists, whose physiology is so finely tuned that they have less bandwidth to grow than the rest of us.

"Luckily, we have access to the performance centres that have their own research and innovation departments. We can use higher-level athletes, plus we can obviously test the claims of products, which might be needed if the only evidence of that product working is from that company’s research."

For most riders, including us amateurs, Smith says a good general diet that contains a hearty mix of macro and micronutrients negates the need for the majority of supplements, albeit immune-boosting vitamin D should be a staple during wintertime.

All in all, Smith says periodising nutrition is a useful strategy to optimise performance, whatever level of rider you are. At its basic level, it’s about shifting that carbohydrate slider up and down depending on workload and physiological goal. High carbohydrate intake before and during high-intensity efforts results in better-quality sessions and higher power outputs. Low-carbohydrate training efforts in targeted sessions boost fat oxidation and mitochondrial adaptations that will lay the foundations to optimise those harder sessions as race season approaches. Do that and you’ll crank up your chances of riding up the results listings. Will a change of nutritional scene have the same effect for Remco? Watch this rather rapid space…

Indoor training is brilliant. No traffic, no punctures, and no weather excuses. But for all it's perks, it is also the easiest place to let small errors stack up until your legs feel cooked and your motivation drifts.

To keep you on the straight and narrow, here are the common slip-ups I see in pain caves everywhere, many of which all of us here in the Cyclingnews team have fallen foul of, plus the simple fixes that keep your numbers rising and your bike from dissolving in a puddle of sweat.

Mistake 1: Doing high-intensity intervals on every ride

Discover the dark magic of 30 x 30s, and it can be very tempting to chase that productive suffering every time you hop on the indoor trainer. Stack high-intensity rides day after day, though, and your fatigue will rocket before you realise, leading to a big old fitness plateau.

For most people, keeping the fireworks to two quality sessions each week (maybe three if you can handle a higher load) is plenty. Fill the rest with genuine Zone 2, or steady endurance, where you step off feeling better than when you started.

It's worth remembering too that rest weeks are where you make the gains. Every three or four weeks, bring in a lighter week so the adaptations have room to land.

Mistake 2: Overheating and dehydrating

When riding indoors, you lose the real-world wind chill that keeps core temperature under control, and once your body starts to cook, your heart rate drifts up, power drifts down, and everything feels harder than it should.

Yes, this is painfully obvious, but it is so easy to end up feeling fatigued and groggy through not staying cool.

A good quality fan is absolutely essential unless you are training specifically for heat tolerance (something that should be done under close expert supervision).

If you like smart gadgets, the Wahoo Headwind plays nicely with all of the best smart trainers. Crack a window, wear a light wicking base layer, and throw a towel over the bars and top tube so the worst of the salt never reaches the bike.

Heat and fluid loss travel together, so treat fuelling and drinking as part of the same fix. Indoors, you sweat more and burn through glycogen faster, so for rides of 60 to 90 minutes, aim for 30 to 60 grams of carbohydrate each hour. For longer or harder work, move to 60 to 90 grams per hour. Most riders land around 500 to 750 millilitres of fluid each hour, and heavy sweaters will need more. Don't forget to add electrolytes to this, too.

Mistake 3: The ERG mode anchor

ERG mode is a gift until it traps you in a low cadence death march. If you let your RPM sag to the 60s, the trainer piles on torque to hold the target power, which leaves your quads sending complaint letters.

For most sessions, it tends to be better to spin up the legs to 85-95 rpm to prevent being forced to slam on the anchors mid-interval.

Mistake 4: Forgetting the cooldown (and warmup)

One of the main benefits of indoor training is that you can cram in an awful lot of quality into a fairly short session. However, being in the comfort of your own home often makes it very tempting to jump off the bike the moment you finish your last interval.

Your legs, lungs, and head all need a short spindown. A simple ten minutes of easy riding will suffice, but make sure you let any heaviness and burning drain from your legs. A static stretch post-ride is great too, to reduce the likelihood of your legs feeling stiff the next day.

Mistake 5: Forgetting your bike fit

Ride for an hour in the outdoors, and you'll stand up, sit down, stop pedalling, change riding positions, and rock the bike around. All of these motions help to keep you comfortable on your bike without you really noticing.

On the turbo, things are totally static, and that means if you have any bike fit issues at all, they will be found out. The fix for this is to make sure your setup is sorted before your winter of training, and not to push through pains that don't feel right.

The benefit to riding indoors is that you'll start to feel them very quickly, likely before you would have if you were riding outside, so you'll be able to act on them earlier.

Mistake 6: Ignoring your gears

Even if you are sat, happy as Larry, pedalling away while using ERG mode, you should still pay attention to your gear choice on the indoor trainer.

Under high torque, cross-chaining can cause excess wear to your bike, ultimately costing you money in the long run. There are ride-feel considerations too - a higher gear will give your trainer's flywheel more momentum, which will make your trainer experience feel a little more realistic, but immediate shifts in resistance (during those HIIT sessions) will take a little longer to come into force.

Mistake 7: Not looking after your bike

Sweat-induced handlebar corrosion is real, and really dangerous if unnoticed.

Sweat can easily creep under our bar tape and corrode the metal of alloy handlebars, or the stem bolts on your carbon bars, or the clamp on your shifter hoods. This will eventually weaken said components and make them dangerous to use outdoors.

I have seen genuine holes in bars from this before, so it really is one to watch, even if it sounds crazy. Just consider how much stress your put on your handlebars when sprinting, climbing out of the saddle, or hitting potholes in the road. Now imagine the same handlebar snapping off right at the worst point. It happens, and it's not fun.

Luckily, the fix is simple - cover your handlebars with a towel, and check your bars when you replace your tape.

Mistake 8: Chasing numbers with no plan

Riding indoors makes it incredibly easy to get carried away with your training. After all, you are most likely surrounded by segments on screen, or a wealth of ready-made training sessions to choose from when you ride.

The issue comes when you start to chase segment times or race every single time you ride on the trainer. You can get away with it if you are riding once a week, but if you do it too much, you'll find yourself stagnating.

Mistake 9: Forgetting to make training fun

Trainer boredom is not a personal failing, it's just something you have to stay on top of.

There are a whole host of ways to keep boredom at bay, whether that's bringing in some competition, participating in an online group ride, or just getting your music choice right.

If you just can't deal with the noise drone from a smart trainer, any of our cycling headphones recommendations will do wonders for motivation. I'd advise mixing solo workouts with the odd race or group ride to keep you feeling fresh through the winter

Mistake 10: Making setup difficult

Humans are lazy creatures, and it is far better to work with that fact rather than fight against it.

One of the biggest mistakes people make with regular indoor training is putting stuff too far away so that even setting up your space becomes a chore.

Of course, not all of us have the luxury of a dedicated indoor training setup, but by keeping things tucked away next to where you train, and keeping an extension cord handy so you can plug and play, will make a big difference to how much you end up riding.

If you're already struggling for motivation to get on and ride, the added effort of setting up will quickly turn you off.

Or if you only have 45 minutes to train, a 15-minute setup and then a 15-minute take-down afterwards will quickly derail your best intentions. You complete 0% of the rides you fail to start, so at least give yourself a fighting chance by keeping things together, tidy, and accessible.

Training plans mean different things to different people. Perhaps you’re a seasoned interval trainer, or maybe you’ve never tried one before. Regardless, a good training plan is something we can all benefit from. Accountability, more efficient training, and a sense of satisfaction are all on offer, and they can keep you from overtraining too - if adhered to properly.

And in 2025, there is a wealth of online resources that can help you to plan out your turbo training this winter - so let’s take a look at where to find the plans, and how to use them.

Do you really need a training plan?

The short answer, if you want to feel better on the bike then some form of structured plan is going to be the best method, no matter how seriously you take your training. In fact, I sometimes hesitate to use the blanket term of a training plan, because for some people, that is too intense. In reality, it’s a tool to keep you motivated, and to get the best out of your riding - but that can just mean enjoying it!

It means having a simple structure that nudges you beyond pottering one day and annihilating yourself the next. If you’re targeting a local TT series, building towards a big summer sportive, racing a full calendar, or you just want to hold your own on club rides, a plan helps you progress without guesswork.

The only people who shouldn’t rush into one are those still wrestling with consistency. If you’re riding once a week, start by stacking regular sessions first. Two to three touchpoints each week, even if they’re short, beat an elaborate plan you only half-complete. Once you’ve got that rhythm, even a light structure will move the fitness dial fairly quickly.

How to plan your training

Whether you have a distance, speed or event in mind, any good training plan starts with an honest conversation with yourself to work out exactly what you want to achieve in the medium to long term. You will also need to consider how much time you can realistically put aside to reach those goals.

If your goal is twelve or more weeks away, you’ve time to build capacity. That means plenty of steady build up of training load, which won’t leave you panic training. If your goal is eight weeks away, you’re closer to sharpening - a touch more threshold or VO2 max, while protecting freshness.

When it comes to how much time you can commit, it is always better to start conservatively when planning your own training. The psychological benefits of actually completing a plan are very underrated, and it’s going to be much kinder on your head to up the amount of training you are doing, rather than decreasing it.

Anchor days tend to help with the planning too. You might find that you do well with quality on Tuesday and Thursday, and a longer aerobic ride at the weekend, for example, because it fits around your wider schedule. Everything else is genuinely easy or rest. If life gets lively, protect the anchor days and let the easy stuff flex.

Periodisation is simpler than it sounds

Take the training jargon out, and most effective training plans will look fairly similar for amateur riders - one or two key sessions, one longer aerobic ride, and easy spins or rest to fill the gaps. That’s it. You progress by nudging one variable at a time - a bit more interval time, a small wattage bump, slightly shorter recoveries, or an extra rep. But remember - change one knob per week, not all four.

Changing all four is where things start to unravel, and that is why most plans will follow some sort of periodisation. You can’t press the gas forever, and that tends to be something that motivated riders can forget without due planning. It’s best to aim for two or three weeks where training load gradually rises, followed by a lighter week to let the adaptations settle in. If you’re newer to structure or juggling a heavy job and family, a 2:1 pattern (two building weeks, one lighter) suits most. If you’re experienced and robust, a 3:1 can work, but it is super important to listen to your body and not let bravado take over. When it comes to deloading, the key is to cut down the volume by around 25-35% and keep a little kick of intensity. This will mean overall hours will drop in the rest week, and intervals will become shorter.

Where can I find a training plan?

Take a look at any of the big virtual training platforms, and you will find a wealth of excellent off-the-shelf training platforms available. Zwift, TrainerRoad, Wahoo SYSTM, Rouvy, MyWhoosh, and all offer individual structured plans and workouts that plug straight into ERG mode. They differ in interface, community, and how prescriptive they are - but the common thread is convenience.

The downside to many of these plans is that by their very nature, they have to be pretty far-reaching and won’t always be very specific. If you are serious about your training and you have more specific goals in mind, it is worth looking into a cycling coach. A good coach will tailor training around your life, not the other way round, and they’ll stop you overreaching when work melts your brain. If you’re curious, we would advise asking through your local cycling club for recommendations, as it’s best to go with someone who is well known and has genuine credentials.

A quick word on testing and zones. You don’t need a lab, instead, a simple ramp test or a solid 20-minute effort will set usable power zones. This is paramount for training as it will set the baseline powers for your different interval sessions throughout the week. Retest every six to eight weeks, or when everything suddenly feels a gear easier. Just don’t go chasing a 20-minute PB every other week - your body won’t thank you!

Avoiding burnout

I cannot overstate how important it is to listen to your body at this time of year, particularly if you are planning your own training. Being the tough guy all season while juggling a full-time job can end in tears if you don’t. If you track HRV on a watch, it’s worth letting the trends guide your hand - accompanying apps will help you make sense of this over time. If not, lean on the two simple anchors of sleep quality and resting heart rate. Poor sleep plus a higher-than-usual morning HR is a polite request to dial back.

There are a few rules that save you in the long run, such as if you slept under six hours, swap the hard session for easy endurance. If you’re coming down with something, no intensity until you’ve had two symptom-free days, and never train with a fever. Cooling and fuelling play into this too. Indoors runs hot, so it’s more important than ever to ensure you are getting in enough fluids and making sure you are fuelling correctly. Most riders do well around 500–750 ml per hour with electrolytes.

Strength and mobility deserve a nod here too, when it comes to general well-being. You don’t need a grand plan, but sneaking in two short mobility blocks each week pays off - hips, hamstrings, calves, and a little thoracic rotation help to tackle some of the common side effects of the cycling position, and to be honest, most of us could benefit from these things for longevity anyway.

Progress can be sneaky at times. Often, it’s the speed of recovery you might start to notice, rather than just how easy each individual session is. After all, you will still have good days and bad days on a weekly basis. Especially when starting out with a new plan, progress is about how your body adapts to the new training stress, rather than seeing a 10% power gain in the first two weeks - because that probably won’t happen!

A final thought is that plans should never be a totally rigid framework. The point isn’t to tick every box, but instead to arrive in spring with a better engine than what you have today.

It's fair to say indoor training isn't quite as appealing as your favourite loop on a summer's day, but that does not mean it has to be boring. In fact, I'd say it's a mistake to write the indoor world off as purely a training tool - these days it can genuinely be fun, provided you get these things right.

With a bit of planning and a few smart nudges, the turbo can become something you actively look forward to. So, take it from a former turbo-phobe, five things you can do to improve your quality of life on the indoor trainer this winter.

Join the party - don't stay in solitary confinement

The fastest way to make indoor riding more enjoyable is to stop doing it alone. Each of the big platforms does 'social' slightly differently, and that’s the point - there’s a flavour for everyone.

While Zwift is still the busiest town in turbo land, with rides every five minutes, from gentle recovery spins to branded race series. The drafting model means you can actually sit in a bunch and get a break, and rubber-banded group rides keep mixed abilities together so nobody gets spat in the first five minutes. Weekly club meet-ups on voice chat, I think, help to bring back one of the main reasons most of us ride - to be social.

MyWhoosh, Rouvy, and IndieVelo are just a few of the other better-known indoor training platforms, and with so many available and offering a different blend of gamification or realism, it's worth looking into what is going to work best for you.

One thing is for certain though, these platforms really do make a difference to indoor training enjoyment. For me, it was Zwift that changed my opinion a few years ago, and all of the platforms mentioned have come an awful long way since then.

If you are new to the virtual ride sphere, it's worth experimenting to see what fires you up to ride. Online races, for example, add some competition to your riding, but they might not be for everyone. Social group rides or challenges put up by the platforms mentioned above span far beyond full gas racing and might be a better fit for your ride enjoyment.

Get your entertainment right

For many people, indoor training is really about cramming in a quality session in the middle of the week and getting maximum bang for your buck when it comes to training hours. It's here that I'd recommend deploying some different distraction tactics for your riding.

If you are just trying to get through your interval session, I recommend using ERG mode so you can let the trainer do the work, and supplement your indoor training platform with something a little bit more stimulating.

Music is the obvious one, and creating a good playlist will most definitely help get you through an intense session, but for lighter workouts, I would thoroughly recommend a podcast or audiobook too.

Most of us have some sort of weekly listen these days, and I have found it can really help to save episodes for your turbo session. Not only is it slightly more engaging and therefore a better distraction from suffering than just listening to music, but it creates a more positive association too. And that is paramount for a consistent winter of training.

Noise-cancelling headphones are well worth considering for indoor training too. In combination with your favourite tunes or audiobook, they can truly drown out the drone of your turbo trainer, and that will make training more fun.

Suffer in luxury

Setting up your indoor training space is an incredibly important part of enjoying your training, and something that you wouldn't always consider from an enjoyment perspective. Nowadays, though, I think the amount of training I do through the winter is almost directly proportional to how easily I can get on my trainer in the first place.

If you can, dedicate a bit of space to your training. You might be lucky enough to have space in a garage or basement, but even having a handy storage space for your trainer next to where you ride is going to help decrease faff and make indoor training less annoying.

Equipment is key too. You don't have to break the bank, but small things like a soft towel to mop your brow, an indoor training mat to save any mess, and a nice cold drink can help sessions pass quicker.

If you do want to go to town, there is a whole host of tech to help make indoor training closer to the real thing.

The very best smart trainers on the market have a whole host of features that make training more engaging. Whether it's Wahoo's moving Kickr Move, or controllers like Zwift's Play attachments, if you have a bit of spare money to put into your setup, the tech does make a difference.

Set goals, and chase them

A little healthy game design goes a long way when motivation dips. There are two broad routes - in-game targets and real-world metrics.

In the virtual worlds, chase route badges you haven’t unlocked yet. Platforms vary in what they reward, so pick the carrot that excites you - a jersey, a bike unlock, a ticked-off collection page. They may seem small, but throw yourself at these goals and you will find that it's often enough to keep you coming back. The key is to choose goals that finish within the session so you get that satisfying dopamine hit when you step off.

Focusing on the quality of your training helps too. For example, and amazing as ERG mode is, I used to complete plenty of interval sessions without it, while focusing on producing the smoothest, pretiest power graph I possibly could. It's nerdy, but it did work, which is really what matters!

It's also important to take a step back and set longer-term goals for the winter. Here in the UK, for example, there's probably about four months where evening rides might be tricky for most of us - that is a long time to lose motivation.

To help, it's worth laying an emphasis on something in the new year that you can look forward to as well. Whether it's a spring sportive, a reliability ride, or even the restarting of a Tuesday evening chaingang - it doesn't really matter! But knowing your efforts are for the greater good will give your winter sessions more purpose, and that makes them far more palatable.

Take it from someone who used to loathe indoor riding—turbo training works best when it’s frictionless. If you have to hunt for shoes, shuffle furniture, or untangle cables before you can pedal, you’ll be far less inclined to do it.

The best smart trainers will only take you so far; if you end up hunting around for your fan, laptop charger and towel before every session, you can lose big chunks of time.

Build a space that’s always as ready as it can be, always inviting, and it’ll quietly become the most productive 'room' in your home. These steps are principle-led, and aren't just for those lucky enough to have a garage or basement.

Claim the space if you can

The best place to start is with territory. If you can, dedicate a corner or area that never needs packing down or disturbing. Humans are lazy in the best possible way - we follow the path of least resistance - so make that path lead straight to the pedals. Bike stays on the smart trainer, shoes live beside it, fresh towel on the bars, protein shake ready in the fridge for afterwards too.

When you are choosing said corner, it's important to consider access to power, too. You might want to think about using a surge-protected extension with enough outlets for the trainer, fans and a screen. Even if you can't leave your pain cave fully set up at all times, you can keep the power outlet ready so you’re not crawling around behind furniture before every ride. A few cable ties never hurt, either - a clean, inviting space makes for a better association with your training.

If you’re lucky enough to have a garage or basement, brilliant - but apply the same set of rules. A permanent home for the kit, cables off the floor, everything where you expect it.

Smaller spaces do make a permanent setup challenging, but by streamlining the setup to a couple of cables and moving your office chair from behind the computer desk, you can still make dual use of space easily.

Build a solid base

Something which might seem relatively trivial to many is getting a solid mat for your turbo trainer - but it really is something worth doing. Training mats serve a couple of different purposes, the first being deadening noise transmission. Turbo trainers can be a little loud, and the drony noise can distract you from your training, leading to disgruntled housemates or family members, too. It also serves as a protective barrier for your floor when it comes to sweat and any oil spatters, for example, while you are training.

It's easy to be sceptical of a foam mat and think that they are all alike - why can't you just use a yoga mat, for example? They compress, crease and rip, and often end up transmitting noise anyway. A more dense trainer mat or interlocking gym tiles will protect the floor, tame vibration and make wipe-downs painless.

Noise control is mostly about the drivetrain and the floor. Keeping a clean chain, which is properly lubricated, helps massively too. Top tube; don't over oil your chain with a wet or heavy lubricant. If you're going to be doing a lot of training in your home, it can lead to mess and more 'sling' than you might imagine. For indoor use, we recommend a dry, wax lubricant such as Smoove.

Get aquainted with your tech

The wonders of trickle-down technology mean that even today's entry-level smart trainers provide you with a completely superior experience to the trainers of 10 years ago.

Take the Van Rysel D100 interactive turbo trainer, for example - for £229.99, you can get a trainer that has a maximum resistance of 600 watts, which is good enough for most training sessions, and can simulate a gradient of up to 6%. If you can, it is worth opting for a direct drive trainer, which most smart trainers are these days. Lower noise and a far more stable base make them an obvious choice.

The cost of entry point for a quality direct drive smart trainer is coming down all the time, but generally, it's best if you can spend as much as you can on a trainer; the experience overall will be a lot nicer, and you will spend less time faffing and more time training.

Small geometry tweaks can also pay off indoors, too. A plastic riser block levels the front wheel so your hips sit naturally, keeping a better weight distribution between bars and saddle. If you’re doing very long sessions and feel locked in the saddle, a trainer like the Wahoo Kickr Move, which has a rocker plate, adds a hint of movement and reduces hot spots. Of course, neither of these is mandatory, but they are nice to have.

Because indoor sessions are generally steadier and you spend more time seated, comfort matters. Fresh bar tape, a breathable base layer, and a pair of indoor training bibs you reserve for the turbo will transform your tolerance for longer rides.

Bike fit becomes absolutely essential, too. If you have any niggles out on the road when it comes to your on bike comfort, you can bet that the indoor trainer will find them and amplify them. If you aren't totally comfortable, then a professional bike fit ahead of the winter could prove to be a very good investment indeed.

Keep controls in reach

The modern-day world of virtual riding does come with a little more admin at times. Pair your smart trainer with a platform like Zwift, and you'll have to run everything through your laptop or other smart device. This means when you are pausing your ride, skipping an interval, or starting a race, you might have to be able to control said smart device while riding.

It's paramount, then, to make sure that your indoor training setup has easy access to your laptop or means to control it. Put the cockpit of your pain cave where your hands can find it without thinking. A slim bedside table, rolling trolley or narrow shelf beside the front wheel is perfect. There are specific tables on the market, but in a lot of cases, the most cost-effective way is to set up around the furniture you already have.

As far as actually controlling the software goes, there are a couple of bits of tech that can really help you out, particularly if you just can't set up your smart device or screen near your handlebars.

Bluetooth keyboards and mice are fairly cheap these days, and well worth investing in if you're going to be doing a lot of turbo training with virtual riding software. Small and light, they can sit nicely on your nearby surface of choice, where you can easily reach them and control your sessions without the faff of reaching or picking up a laptop.

If you are a Zwift user, it might be worth considering the Zwift Play controls too. The two controls mount easily to the back of the drops of your handlebars and act as a sort of gaming controller for the platform, while introducing more intuitive functionality, like steering.

There we have it, most of it is common sense, but with a little bit of extra planning and effort, you can make some changes that might take you from a stressy mess, to a well-organised, indoor training space that's a pleasure to use.

To turbo or not to turbo.

So often this is the decision we are met with in the northern hemisphere as the nights draw in and the rain starts to fall. In the past, it was relatively simple - ride outside when you can and suffer in the garage when it's really rough outside.

However, with modern technology, this is an outdated take. Indoor and outdoor training are different tools, but both of them have their strengths, especially in the winter.

So when should you stay indoors, and when should you brave the elements?

Indoor riding for safety

The first and most obvious benefit of indoor training, especially in the darker months of the year, is safety. For many of us in the northern hemisphere, the combination of full-time employment mixed with far fewer daylight hours means that midweek rides outdoors will often be spent in the darkness.

With the right bike lights and sensible route choices, this isn't necessarily 'unsafe,' per se, but riding indoors in the dark is most definitely more safe.

Indoors, the only real risks you face are excess perspiration and maybe some loss of pride if you lose the local Zwift race - traffic is taken completely out of the equation.

It's not just the other road users either. Poor weather, mixed with commuter traffic can cause roads to become far slicker. Here in the UK, the potholes tend to be far worse too, which does increase the risk of being out on the road.

At the weekends, or while riding in the light, the gap most definitely narrows. I personally find that if it's not too nasty outside, the preference remains riding outside for reasons I'll come on to. But one thing is for sure, in 2025, riding indoors doesn't have to be the boring chore it once was.

Enjoyment and motivation

Even with all the wondrous virtual roads on offer from the likes of Zwift, Rouvy and MyWhoosh, riding indoors still is - and probably never will be - as good as a sunny spin with your mates, and that's worth remembering, particularly when it comes to training.

You tend to repeat what you enjoy, and consistency matters more than perfection. Sure, the turbo is perfect for those days where you just want to hop on, complete an interval session, and hop off again, but if the weather is nice and you just want to clear the head, you'll struggle to beat a nice local route combined with some good old-fashioned fresh air.

And it's the mindfulness which I think is the most important thing here. Most of us started riding in the first place for enjoyment, and for those times where you want to be distracted by the roads and switch off from work, the turbo still plays second fiddle to the real world.

That's not to say indoor training can't be fun though - that would be outdated. Social rides, online races, and new routes all help to keep indoor riding enjoyable, if you make the most of the tech that's on offer.

Training effectively

If you are focused on your training, this is where you need to be careful not to overuse either tool through the winter.

Outdoor and indoor riding both have their strengths when it comes to training, and a healthy combination of both - if you have the time - tends to be the best option for keeping your head and legs fresh when training.

When it comes to precise interval sessions, be that VO2 max sessions or more sedate tempo work, indoor riding will always be more reliable than the open road.

With so many distractions and hazards, whether that's junctions or rush hour traffic, it can often be hard to complete a clean session out on the road, especially here in the UK, where climbs tend to be no more than 10 minutes long. The lack of any micro-rests does make interval sessions more challenging, but it allows you to really control the stress you put on your body, which makes tracking your training easier.

On the flip side, real-world riding or racing never totally reflects the work you do on the indoor trainer, so a balance of both riding types is best. To avoid overtraining, I would tend to opt for no more than 2 or 3 interval sessions in a given week, mixed with some endurance miles in the light when you can on the open road.

Efficiency and admin

This is a big one for many of us, particularly in the middle of the week when time is tight. If your goals are firmly based around getting stronger on the bike, and every minute counts, you are generally going to get a higher quality training session on the turbo trainer if you only have up to 90 minutes to play with.

If you live somewhere suburban, then you're likely going to be dealing with traffic at the start and end of your ride, and that takes precious time out of your evenings. Outdoors isn’t automatically inefficient. You can design routes with fewer interruptions and aim for time in zone rather than chasing average speed. Still, for busy weekdays, the turbo is hard to beat. Save the longer aerobic volume for the weekend, when you can top up daylight and Vitamin D

There's also the amount of washing that can come with winter riding. A dirty bike, coupled with a whole stash of cool weather riding kit, and having to charge up your cycling computer, lights and locate them means that outdoor riding in winter is far from a zero admin task.

Staying skilled

The part of cycling that indoor training will never quite be able to replicate is bike handling by the very nature of the fact that you are riding on a static bike.

Cornering, descending, group etiquette and reading the wind are all skills which you can only develop outside, and even if you are a seasoned rider, it's good to keep the toolbox in check through out the colder months.

There's also a lot to be said for dialling in your efforts. Complete a full winter only using ERG mode, for example, and you might find that all of a sudden, pacing the first time trial of the season on an undulating course might be rather more difficult than you imagined.

Anaerobic efforts still tend to be better in the outdoors. Standing starts or short sprints really need you to be out of the saddle, and have instant feedback from the pedals - something you can't always get from a smart trainer.

A balance is best

Indoors isn’t a replacement for outdoors, and outdoors isn’t a test you have to pass - they work together. If you have the time to ride a few times a week, you are probably best off using the trainer to control the dose and protect your schedule, and the road to clear your head and keep you sane.

When in doubt, ask two questions - what do I want from today, and what will help me enjoy it enough to ride again tomorrow? Answer those honestly and you’ll choose well.

Indoor riding is more than just a winter necessity these days; it's an opportunity to fit in a structured training session in under-controlled conditions, even if the weather is bad or time is tight.

However, no matter how much technology you throw at it, the demands of indoor training remain different to the outdoor riding world. Fuelling is perhaps one of the biggest parts of this. Interval sessions can burn more calories than you expect indoors, increased perspiration can leave you dehydrated, and all of these things can decrease the quality of your training.

So how should you approach your indoor riding nutrition? We've put together a fairly simple before, during, and after set of rules to help you stay on top of things as the nights draw in.

It's easy to just jump onto the trainer; we've probably all done it, but getting the basics like fuelling and hydration right before a session, particularly a tougher one, can really pay off over the course of a winter, and help maximise your training.

Carb up before you train

The goal before you clip in is pleasantly ordinary. Top up glycogen, arrive hydrated, and keep your stomach calm. If you have two to four hours before your session, aim for 1-4 grams of carbohydrate per kilogram across that window. Don’t, however, be too rigid - we all metabolise food differently, so bear that in mind. Before you go all out on the turbo, it can be worth keeping fibre and fat intake modest too, to aid digestion. A rice bowl with a lean protein works well, or porridge with honey and yoghurt, for example.

Being short on time isn’t necessarily a problem either. If you don’t have long before you train, something quicker, like a banana or gel, followed by more on-bike carbs, will help to get you through the last intervals too.

Next up, there’s the main player in the perspiration-filled room, hydration - and this is best started before the session itself. We recommend drinking around 500-750ml of water or electrolyte in the 2-hour window before you train if you can. That way, you end up drinking what you need for the session when you're on the bike; this prevents you from firefighting later when your mouth is dry post-session.

If you are someone who tends to ride early, it can be beneficial to keep food and water intake lighter. However, this may well affect what training session you can complete. If you aren't working with a lot of carbohydrates in your stomach early in the morning, then a VO2 max interval session isn't a sensible option.

During the session

What you eat during a turbo training session will vary depending on the length of it, the intensity, and how much you have managed to eat before as well.

The golden rule is that we want to make sure the body has enough carbohydrate to help you to complete the training session to a high standard, not finishing your training feeling ravenous and ready to raid the fridge - and this can mean eating more than you think.

If you are simply on an easy recovery ride or zone 2 spin, you'll likely get away without any food during your session unless you feel genuinely hungry - just water and electrolytes. When the ride time ticks over 45 minutes, however, it's time to start putting some carbs down.

For Z2 riding, a good baseline of carbohydrate intake is to aim for around 45 grams per hour. For context, that's about the same as one large banana and a meusli bar. And note the solid foods - when the riding is fairly easy, I would recommend opting for real foods where possible, as they tend to be much easier on the stomach than gels or maltodextrin drinks.

If the session is more intense, then the carb intake increases. For interval sessions, we recommend aiming for around 60g of carbohydrate per hour as a starting point. Yes, professionals might eat double that when they are racing, but they train their stomachs specifically to do so.

For most of us, 60g is a good figure to aim at, and it won't leave you feeling like your stomach is made of lead. If you are comfortable with this figure already, or are already exceeding it, then a training session indoors could be a good place to experiment with different fuelling strategies. It's a safe space, out of a race, event or an isolated real-world location.

This is also where energy gels and drinks make an appearance. They are designed to be absorbed by the stomach incredibly quickly, and that helps particularly when your turbo session may only be 60-90 minutes in duration. Fluid intake should also increase when the going gets tricky. Aiming for 1-1.5 litres per hour is a good aim, and you might want to start to think about alternating your bottles between electrolyte mix and water at this point, too, if nothing else, to give you a bit of variety.

After you ride

Recovery is simple when you know what you are trying to do. Protein repairs the muscle you have just stressed and turns the session into adaptation. Carbohydrates replenish the glycogen you burned, so tomorrow’s legs are ready. Fluids and a bit of salt replace what dripped onto the mat - all of these are important in equal measure.

A solid post-training meal should aim for around 0.4g of protein per kilogram of bodyweight. For an 80kg rider, that is around 32 grams of protein. As far as carbs are concerned, follow a rule of around 1g per kilogram of bodyweight.

My personal post-training meal has traditionally been a tuna pasta salad. The protein content in a tin of tuna is about perfect for my bodyweight, the carbs come from the pasta, and I can also get some good nutrients from a salad of rocket, peppers, tomatoes, and spinach. The best part is that you can chop the ingredients and make a dressing in the time it takes the pasta to cook, meaning all you are looking at is a sub-15-minute meal, which meets the 30-minute optimal refuelling window.

If you prefer to just have something ready to go without any preparation whatsoever, then recovery shakes are a great option too. They are designed to be absorbed quickly by the body, and also force you to rehydrate in the process, but be a little careful if you are new to shakes. For some, myself included, they can be a little harsh on the stomach, so experiment with what works for you, and listen to your body.

The other thing that makes a big difference to your nutrition is when you have it after your training. When we exercise, our bodies' metabolic rate increases, and post-training, it will stay in this state for some time. If you can have your post-training meal within 30 minutes of your training session, your body will be able to metabolise the nutrition quicker, and will ultimately aid recovery.

For most people who ride bikes, you can get along very nicely and simply just riding your bike and enjoying the simple metrics of time ridden and distance. You can even forgo those if you please. However, when we get to indoor training, and the prevalence of smart trainers with power meters and training plans available, there are a few new metrics and jargon that get thrown at us. But just what do all these terms and acronyms mean?

Direct drive

For most riders investing in an indoor turbo trainer, the most common and readily available option on the market right now is Direct Drive smart trainers. This means that your bike will be attached directly to the trainer with the rear drop-outs fitting the trainer and cassette between them. This provides a solid platform with most of these trainers featuring a hub-based power meter system and large flywheel weight to give that real-world feeling of wheel inertia.

Smart Bike

A step up from the direct drive trainer is the Smart Bike. This is an entire system that does not require a bike to be fitted since it is built into the smart trainer. These often use similar internal mechanisms to higher-end direct drive trainers, but have virtual gear shifting to adjust cadence and resistance. This often comes at a higher total cost than what a cheap bike and Direct Drive trainer can be purchased for though.

Dumb trainer

A now dying breed of turbo trainer, this used to be the OG. The bike was fitted directly to the roller wheel and held in place using a special quick-release skewer. Most did not offer power measurements, but now some have an estimation of power output, although it is not as accurate as Direct Drive measurements. This is a cheap and cheerful does-the-job training option though.

Watts

This is the measure of power, external workload, that we produce on the bike. It is a sum of the angular velocity (cadence) and the force (torque) applied to the pedals. Almost all smart trainers for indoor training now include these measurements as standard.

Heart Rate

Another commonly used metric for indoor training is heart rate. This is the internal workload, how hard our body is working to produce the watts. The previous gold standard of training zones before power, it's now seeing a resurgence in use for Zone 2 training and in conjunction with power. It’s also required for verified Eraces on Zwift or MyWhoosh.

W/Kg

This is the power to weight (watt per kilogram), and a metric that is commonly used on Zwift and MyWhoosh to determine the relative pace of group rides, pacer bots, and racing categories. It is determined by your power output divided by your weight. A higher W/Kg generally results in a faster climbing speed, both virtually and in reality. It is a metric that has long been chased by professional riders in their quest to beat their rivals on mountain passes.

IF

This term is often used to describe session intensity and means Intensity Factor. It is determined by dividing your Normalised Power by your Functional Threshold Power (or other threshold metric). If you have an FTP of 300w and you ride at a NP of 300w, your IF is 1.0. If you ride at a NP of 250w your IF is 0.83. There are general rules of thumb that a hard session is often between 0.8-0.9 IF if below an hour, while around 0.6 would be an endurance pace ride.

NP

Normalised Power is a measure of how hard a ride is, physiologically based on FTP. For example, a ride of 200w consistent pace for an hour will have a NP of 200w. A ride at 180w with x10 max effort sprints will have a significantly higher NP, to give an estimate of how hard a session intensity is relative to the efforts produced during that session.

ERG mode

Whereas turbo training of old relied on gear changes or a resistance adjuster to change the relative effort or power, nowadays, ERG mode is a common term in indoor training. It refers to ergometer mode, and it is when a programmed power/resistance is set, and then that resistance changes relative to the cadence supplied to maintain power output regardless of the gear. So if you have a target power of 200 watts, and you pedal at 90 RPM, the smart trainer in ERG mode will produce a resistance of 21.22 newton meters. Change that RPM to 100 and the resistance drops to 19.1 NM to maintain a power of 200w.

Level mode

This is essentially using the gears to provide changes in resistance, very similar to how it used to be with a simple wheel on trainer. Large gear equals more resistance, small gear equals less. This is ideal if you are doing indoor power tests and you want to control the resistance yourself.

Sim mode

Short for Simulation Mode, this is where you use the virtual world to control elements of the resistance. On a climb, the resistance at the hub will be applied as if on a real climb, requiring you to produce more power or drop down the gears. You can vary the effectiveness of this from between 0% (Level Mode), up to full realism of 100% where a 20% incline will provide as much resistance as a 20% incline would. For Eraces, it is normally a requirement that at least 50% Sim Mode be applied.

Pace group

Something used in MyWhoosh and Zwift are pace groups. These are virtual bot-led rides where the bot maintains a certain W/Kg across the route, with some variance on positive or negative gradients, to keep a group together. This can either be used for the social element or just to control your own effort level on a ride.

Badge hunter

A big part of indoor training software has been the introduction of more gamification to give that bit of extra motivation to spend time on the indoor trainer across all seasons. Completionists like myself are suckers for challenges and levelling up, and for those who want to ‘complete’ apps like Zwift and MyWhoosh, you get Badge Hunters. With so many route options available on both apps, you can gather achievements and virtual levelling up by completing routes. Some will be flat 6km routes, while others might be 160km routes with 3000m of climbing for those who don’t mind 5 hours on the turbo trainer!

November is nearly here, and that means for much of the northern hemisphere, the days are getting shorter, the temperatures colder, and the conditions grimmer. This, in turn, means, yes, the return of the Cyclingnews indoor training week!

Some riders will use the indoor trainer as a tool year-round, but for many of us, the winter months signal an increase in the amount of riding we do indoors, for a variety of reasons, whether it be to escape the worst of the weather, get the best bang for our buck, or ride in safer conditions.

Indoor cycling, whilst valuable, doesn't create quite the same buzz as riding outdoors for many. At times, in the depths of winter, even the best smart trainers and best indoor cycling apps can leave you looking for more, or ways to mix things up.

This week, we will be looking at all things indoor training related to give you new ideas and motivation for the winter season. Whether it be to help you with buying decisions if you're looking for an excuse to treat yourself, or to help you with training and fitness ideas for the winter, we've even got smart trainer maintenance covered.

Indoor training can be fun, exciting and rewarding, and remember the old saying (virtual) winter miles, mean summer smiles.

Buying Advice

• Indoor cycling: Everything you need to know
• Best smart trainers - All the hardware you need to get set up riding indoors
• Best indoor cycling apps - Zwift, MyWhoosh, Rouvy et al.
• Best smart bikes - dedicated indoor training bikes
• Best heart rate monitors - track your heart rate accurately
• Best exercise bikes - Integrated smart bikes to home spin class setups
• Cheapest Zwift setup - Get going for less
• Zwift vs MyWhoosh - Do you get more for your money with a paid subscription?

Features

• Why now? Back on the turbo after a decade away
• Indoor cycling hacks - Tips and tricks to make the experience better
• Smart trainer maintenance - Protect your trainer and keep it running smoothly
• Do you really need indoor cycling clothing? - Mesh fabrics and special shoes
• Project Best Winter Ever - Tom's turbo-enabled attack on Paris-Roubaix
• Mid-pack to podium contender - Assault on gravel nats with the help of TrainerRoad
• How realistic are Zwift climbs? - We compare the virtual KOMs to the real thing

I really like riding to work, and there are very few situations where I’d take the train; usually it’s as a result of injury or, somehow, a lack of bicycles. When I have to hop into a metal tube filled with other people’s breath, I arrive at work flustered and irritable, but riding allows me to settle my bumpy brain, listen to an audiobook, and see the changing of the seasons as I pass through the same landscape week after week.

I do, however, appreciate that riding to work in the autumn and winter can be daunting. Not only do you have potentially inclement weather to deal with, but also luggage, darkness, and the increased wear and tear on your bike and your body.

How, then, can you turn what can be a money-saving and health-improving drudgery into a genuinely enjoyable experience?

Proper mudguards

I cannot stress this enough: Fit full-length mudguards to your bike. Before you buy a new waterproof cycling jacket, fancy lights, or a new bag, focus on setting your bike up for success. You’d be amazed at how much water you avoid getting covered in by proper mudguards.

Rain from the sky is relatively clean, so you only really get wet, but water sprayed up from your tyres into your shins, feet, and backside will be a mixture of water, diesel, grit, decomposing leaf mulch, and whatever other detritus litters your commute route. It’ll make you filthy and miserable, and will be a blight on your ride even if there is only surface water.

You probably don’t have the luxury of waiting for the roads to dry or the skies to clear, so get some full coverage options. If your bike has mudguard mounts, then front up for sturdy metal ones and thank me later. My chosen pair are Kenesis Fend-Offs, but most solid sets are decent enough and allow you to go all in and fit flaps. Yes, they look dorky, yet they flap about, but especially on the front guard, they’ll get you to your destination in a much fitter state to create shareholder value.

Get the weight off your back

I appreciate that not everyone can have the luxury of a dedicated commuter bike. They are the ideal, with their cheaper parts, full mudguards (I will die on this hill), and pannier rack. Bike panniers are the gold standard for portage, and if you can fit a rack, then I suggest you do. It’s a very cheap way of having a more enjoyable ride.

The less weight you can carry on your back, the better, though, and winter often means increased luggage weights as we carry more and bulkier clothes into the office. If you have a locker, or even a drawer at your desk where you can stash a towel, some washing stuff, and a couple of changes of clothes, then you’re going to have a better time than if you carry everything in like a turtle.

Not only do heavy loads increase your risk of saddle soreness, but winter is prime time for sweaty backs. A great part of your body's temperature regulation takes place in the spine, and so allowing it to breathe more easily can stop you getting sweaty, not just on your back but all over, which can also stop you freezing when you stop, as it all evaporates.

If you must carry things on your back, then a dedicated cycling backpack is going to be a lot more comfortable and a lot more secure while pedalling than a generic one, but again, if you can fit panniers, then I’d go for that instead.

Don’t ride in your office clothes

A really easy way to save carrying a heavy second set of clothes is to simply wear that heavy second set of clothes and ride in them. Don’t do this unless you live relatively close to work and are sure you can arrive without being drenched in sweat.

Normal civvies, made of cotton, wool, nylon, or polyester, simply aren’t breathable enough to cope with riding for even a moderate length of time without reducing you to a sweaty mess.

You really needn’t dress up in skintight lycra, but even having a set of sports clothing designed for higher energy outputs will allow you to remain at a more comfortable temperature, and then once you’re at work, you can change into a non-soggy outfit.

This also means if you get caught out in a surprise downpour, you won’t have to sit in drenched office wear all day like you’ve just fallen into the lobby fountain.

Allow more time

It’s natural when it’s cold, and especially when it’s wet, to adopt a ‘let’s get this over with’ attitude and put the hammer down, but I’d urge caution. Let’s take my commute, which is more or less exactly 25km long. If I take it at a decent, but not absurd pace, I’ll average 28km/h and arrive in relative comfort.

If I absolutely gun it, I could average 30km/h, end up gasping and sweaty and devoid of all composure for my first tasks of the day, all for a saving of around 3.5 minutes. If this were a time trial, then this makes sense, but no matter what the men on the Bristol to Bath bike path may have you believe (and it's always men, before anyone piles into the comments), nobody is winning the commute. Set off a little earlier, get a bit less sweaty, enjoy the view, and even build in a buffer should a puncture befall you. Which brings me on to the next tip.

Tubeless, or at least tough tyres

I used to be a staunch tubeless hater, and my colleague Tom still insists that tubes are the way to go on road bikes. For commuting, you really want to do all you can to avoid punctures. Nothing sets you up for a bad day at the office like having to take a rear wheel out from a mudguard-equipped bike and try and repair the hole.

Commuting routes often take in more potholes, glass, and general debris that has gathered at the roadside, and a tyre carcass full of goo is far more adept at dealing with the small holes these create than standard tubes are. Just make sure you use decent sealant - If I had to offer my pick, it’d be Stan’s, Stan’s race, WTB, or Juice Lubes. If you pick your sealant poorly, you’ll not only have tyres that are still susceptible to punctures, but also an absolute mess to deal with when they don’t seal.

If you must still stick with tubes, then opt for a set of tyres that prioritise puncture protection. Pirelli's Cinturato Velo, or the ever-popular Continental Gator Hardshell, may not have the ride characteristics or speed of the best road bike tyres, but getting to work puncture-free is always better than getting to work fast and having to get the tyre levers out halfway.

Decent lights

While we have a comprehensive guide to how bright your bike lights should be, having a really good set of the best bike lights over and above the minimum requirements is advantageous for one key reason: the bigger the light, the bigger the battery and the less frequently you have to charge it.

Running out of juice on your bike lights is not only annoying, but unsafe, and so if you go for a set of lights that are slightly more powerful than you need and run them on a lower setting then the battery will have more of a power buffer, enabling you to not have to worry about charging them every time you get to your desk.

Treat yo’self

A dangerous phrase, but one I often mutter to myself as I pull up at the bakery a kilometre shy of my office door to order my customary bacon sandwich and chelsea bun.

Even when you do everything to make life comfortable, sometimes commuting is still grim, and you shouldn’t be adverse to treating yourself with a little reward once in a while. You’re likely saving money every ride to and from work on train fares, or fuel and parking costs, and whether it’s a posh coffee, a bun, or a nicer lunch than the basic meal deal, you’ll probably still be better off than if you drove or took the train, and more likely to continue riding even when it’s nasty outside.

Few riders in the world have beaten Tadej Pogačar in a head-to-head competition this year, but one British man crossed the line ahead of the world champion this weekend: Andrew Feather.

Granted, the 'race' was Pogačar's eponymous 'Pogi Challenge' - a mass-start ride held on Sunday in his hometown, Komenda, less than 24 hours after the Slovenian decimated his competition in Il Lombardia.

The 23 kilometre race began all together, but Pogačar waited some six minutes before picking off rider after rider on the 13.9-kilometre Krvavec climb to the finish.

In the peloton, 40-year-old British lawyer emerged as the only participant not passed by Pogačar before the summit.

Feather had a generous head start on Pogačar, having dropped all of the other 900 starters within the first few minutes of the climb, and held off the UAE Team Emirates-XRG superstar by over two minutes.

"I kept on looking over my shoulder thinking he was going to come up at some point, but he didn't – he didn't manage to catch me," Feather said to Cycling Weekly.

"There were literally thousands of people at the end - everyone came out to watch him in action. He probably wanted to cross the line first, so I felt slightly guilty that I took that away from him."

Feather might be an amateur but he is a four-time UK hill-climb champion. He averaged approximately 400 watts or 6.2W/kg on the climb but was still much slower than Pogačar.

"He was about two and a half minutes quicker than that, so he must have been doing probably close to 7 W/kg," he said.

"It just shows you that he's a completely different class, but it's amazing just to have that absolute direct comparison to the best rider at the moment in the world, maybe ever as well."

Pogačar took the 'defeat' with grace, saying, "I tried to catch everyone, but I couldn't," on the Tour 202 podcast. "Hats off to the winner."

The Echelon Racing League returns for a sixth season of virtual road racing this winter, launching a calendar of one-day and stage race events on November 1 that will culminate with USA Cycling Esports National Championships on January 31 and February 1, 2026.

USA Cycling confirmed that TrainingPeaks Virtual would serve as the new virtual platform for the both the Echelon Racing League and Esports Nationals, with a commitment through 2028 for the national championships.

“We are grateful for the opportunity to continue our partnership with Echelon Racing League for this due to their commitment to hosting premier esports races. By having these events hosted on TrainingPeaks Virtual, we have the ability to create real-life courses and let our members race some of the most historic road events that the US has ever had in real life," said Kyle Knott, national events director for USA Cycling.

The governing body also announced that TrainingPeaks Virtual could be used on Thursday, September 18 for a preview of the 31-mile USA Cycling Gravel Nationals route, which will showcase more than 40 divisions of competitors on Saturday, September 20, in La Crescent, Minnesota for 2025 titles.

TrainingPeaks Virtual offers GPXplore as a new feature to allow individuals to see routes virtually from their own GPX files. TrainingPeaks Virtual also offers realistic racing engagement bringing drafting and cornering to life, which made it a good fit for the Echelon Racing League, which serves as the national calendar for qualification at US Esports Nationals.

“This season, we’re excited to return to our roots by collaborating with USA Cycling and ERL race promoters, showcasing longer-format races, and emphasizing accessibility, all while competing on a platform recognized as the most true-to-life virtual racing experience with uncompromising standards for fair play," said Eric Hill, president of the Project Echelon Promotions, which organises the League. Hill also directs the UCI Continental team Project Echelon Racing, which endorses the League.

Founded in 2020, the Echelon Racing League held five races across two months last season using MyWhoosh as the virtual racing platform, culminating in January 2025 with league championships and a final payout of a $10,000 elite prize purse. This year sponsor merchandise will replace a cash purse.

Like last year, riders wanting to participate in the US Esports National Championships will be required to have competed in at least one race in the Echelon Racing League. This year's league will offer omnium scoring for one-day races, and points after each three-day stage race.

Last year's winners of the Echelon Racing League were USA's Hayden Pucker for elite men and Lisa Hermansson of Sweden for elite women.

The first year of the Echelon Racing League was 2020 and used the RGT Cycling platform. Both the league and USA Cycling moved to Zwift in 2023, which had been used for the UCI Cycling Esports World Championships for several seasons.

Halt for Zwift Academy

Zwift, which continues as a leading platform for indoor training and virtual experiences, recently produced its own elite series with a broadcast and prize purse, and also supported a development academy.

However, ZwiftInsider disclosed in July that Zwift would not continue hosting the Elite Zwift World Series this fall. Then it was confirmed by Escape Collective this week that the business would end their elite esports programmes, including the global talent ID competition for road cyclists.

In March, the Zwift Academy launched pro careers for Emily Dixon, a 19-year-old from Australia for a place with Canyon-SRAM zondacrypto, and Noah Ramsay, a 22-year-old Canadian with a spot on Alpecin-Deceuninck's development squad.

The most successful Zwift Academy winners so far are Jay Vine (now with UAE Team Emirates-XRG) and Neve Bradbury (Canyon-SRAM zondacrypto), who both won their spots into the WorldTour in the COVID-19-affected finals in 2020.

Echelon Racing League 2025-2026 calendar

• November 1-2, 2025 - One Day Classics
• November 14-16, 2025 - Stage Race
• November 29-30, 2025 - One Day Classics
• December 12-14, 2025 - Stage Race
• December 27-28, 2025 - One Day Classics
• January 9-11, 2026 - Stage Race
• January 31-February 1, 2026 - USA Cycling National Championships

In the rapidly-advancing world of cycling and sports nutrition, where things like high carb fuelling have transformed performance over the last few years, there's a new trend emerging: juices.

You may already be familiar with the popularity of cherry juice – maybe you've seen practically every pro drinking a bottle of the crimson liquid at the end of a Tour de France stage.

Packed full of antioxidants, tart cherry juice is a benefit to cyclists because it reduces oxidative stress and inflammation, particularly useful after hard efforts. You can find out all about that in our explainer of why cyclists keep drinking cherry juice.

Cherry may be the most popular fruit or vegetable juice product in cycling right now, but it's not the only one. One of the newest products to hit the market – and the WorldTour – is broccoli sprout juice, first developed and produced by Swedish brand Nomio.

Nomio is led by scientists who also discovered that dietary nitrate – most notably found in beetroot juice – helps improve the delivery of oxygen to the muscles, so they know a little something about harnessing the power of plants for sports performance.

The magic substance in broccoli juice is isothiocyanates, or ITC, which is present in many cruciferous vegetables, and Nomio extract it most potently and efficiently from broccoli sprouts.

After extensive double blind and placebo-controlled testing with endurance athletes, Nomio discovered that ITC use significantly improved how individuals responded to training.

Like cherry juice, the benefit of broccoli juice about oxidative stress. The power of ITC is in how it can help reduce lactate production by up to 12%, according to Nomio and a peer-reviewed study from 2023. This has the effect of reducing stress on the muscles, and allowing athletes to both tolerate higher intensities of training and recover faster, promoting improved endurance and performance.

"Our drink shifts the lactate curve to the right," Nomio CEO Oskar Holmblad explained to Cyclingnews. "Everything else is kept the same, but you can push a little bit harder at the same lactate level."

Though it does also aid with recovery, Nomio is not a strictly post-workout supplement like cherry juice – the brand suggests drinking Nomio before intense exercise to improve performance, or before bedtime to promote recovery during intense blocks.

For cyclists, it's clear to see why all these benefits might be attractive, given cycling is one of the toughest endurance sports out there, so it's no surprise to see how broccoli juice has made its way into the pro peloton.

Nomio did much of their early testing and development with the Swedish national orienteering team, and through them linked up with Swedish Lidl-Trek coach Mattias Reck, who suggested Nomio to Mads Pedersen.

Pedersen was first spotted using Nomio during the Spring Classics – where he claimed victory at Gent-Wevelgem – and has been key in Nomio becoming known in the world of cycling.

"Mattias also has his finger on the pulse, he knows what's happening and he wants the best for his riders, so he talked with Mads about trying the product," Holmblad explained. "And Mads wants to win. He puts in the hours and he feels like anything that can help him win, he wants to try."

As well as a benefit to Pedersen, Nomio have benefitted from the partnership too, learning a lot about the power of the product for cyclists through the Dane.

"We've done pretty extensive tests with Mads – he's been pretty generous with providing us with data – and he sees a 15 to 20 watt increase across all power zones, and he does that from one acute shot," Holmblad explained.

As well as the one-off use, Holmblad sees major benefits for cyclists using the product long-term, in a rare sport that has events as long as Grand Tours.

"You can also imagine that in the Giro or the Tour or the Vuelta, when riders are going on for 21 days, that the benefit of drawing less lactate is also that you use less glycogen. For the sprint part, that also means that you've consumed less of your power, and also that over the course of 21 days, you don't get as fatigued."

Nomio don't say that their product is cycling's next wonder fuel, but they're clear that it has proven, usable benefits for cyclists, especially those who are always looking for the next tiny gain.

"With Mads, we don't want to overstate what the drink does," Holmblad said. "Obviously it has great effects, but 99.9 per cent of what he achieves is obviously down to his own training and his own determination. But in terms of marginal gains, it's very interesting how our product works. Alongside other products like nitrate, bicarbonate or beta alanine, we can show from the data that the product actually works."

The appeal of natural performance enhancers

In a sport that has often been accused of being over-medicalised with synthetic drugs or supplements, there seems to be a growing interest in natural, food-based products right now. Whether that's cherry or broccoli juice, or the new salmon-based recovery product from Unbroken, these naturally derived products are gaining popularity in cycling.

There are probably many reasons for this – perhaps fear of contamination of supplements in pill form, or just pragmatic performance factors – but one is certainly how normal juices seem. Cherry juice products tend to be made up of a handful of ingredients alongside the fruit, and Nomio has just three: broccoli sprouts, lemon juice, and sugar.

This also helps the usability of Nomio, as they have found the product to be extremely easy to drink and digest, whereas even glucose gels take some getting used to for a person's GI system.

"I guess part of the appeal is that it's a tangent to a very regular diet where people eat broccoli, it's just that we jam-pack a small shot with lots of broccoli," was Holmblad's take on the rise of plant-based supplements.

"And it feels very natural. It doesn't feel synthetic; it feels like something you would drink in the course of your regular meals. So I guess that's the general appeal with beetroot and nitrates and spinach and rocket, et cetera, it's the same. It's like 'it should give me an effect, but if it doesn't give me an effect, there's no harm done.'"

On the topic of contamination, which several high-profile athletes have fallen foul of in recent years, Nomio is also safe in the knowledge that the production line of a juice product is much safer.

"There are stories of pill factories in Europe where there's cross-contamination with this and that, but contaminants in our factory would be like pineapple or kiwi," Holmblad said. "So from a contamination point of view, it's basically what your morning orange juice is, just turbocharged."

What next for broccoli juice?

It's clear that broccoli juice has not yet caught on in the same scale as cherry juice, but that's not to say it couldn't, with professional teams constantly searching for the newest and best innovations in nutrition.

For the scientists at Nomio, cultivating a great product that works is obviously the primary win, but as a commercial company, the brand wants to grow, as well as spreading the benefits of broccoli sprouts.

"We are testing with quite a few of the WorldTeams, and we're seeing growing interest," Holmblad said. "Obviously, Mads has been super helpful in helping to increase the awareness in the sport, and given his success this year, I would be surprised if not everyone's using it by the end of the season or early next.

"I believe the teams have jumped on it quickly because you feel the effects in no time. It’s super easy to use, no one has any issues with it, and in the event it ends up not doing much for you, the one 'downside' is that you’re getting a load of broccoli in your system – which I don’t think anybody sees as a particularly bad thing."

Nomio added a second cyclist to their list of pro consumers, with Sweden's Caroline Andersson (Jayco AlUla) also now using the product and sharing how she includes it in her training.

Exploring other products and supplements may also seem like a next step for a nutrition brand, but for now, Nomio are quite happy to have one very strong product rather than several less developed ones.

"We're not going to put a second product on the market before we have something that is absolutely unique and something that only we can do," Holmblad said.

"So our science team is still researching in nature and in the world for stuff that can help, but we're not particularly interested in dabbling in caffeine or beta alanine or bicarb, stuff that's already out there.

"At this point, we're just focusing on making our product the best it can be."

Over the past few years, I have been experimenting with low-tech ways of tracking my rides and training. I’ve shed myself of Strava, and I’ve increasingly experimented navigating my adventures with actual paper maps over a GPS.

The best bike computers are now awash with more features than ever, more bleeping screens, more connectivity, more subscriptions, more data; and often with a price tag to match. There is, of course, nothing wrong with any of these things - I personally have been a big fan of the Garmin Edge 540 for a number of years - but what about the cyclists among us that just want a low tech, budget bike computer that skips the bells and whistles?

This is where the Cateye Padrone enters the scene. Lightweight, no-frills, sleek and reliable, this cycling computer is designed for those of us that just want the basics.

I’ve been looking forward to testing this unit out, curious to see what it added to my rides and how easily it slotted into my life. Can a low-tech tracker offer the perfect middle ground in the age of data?

Design and aesthetics

Cateye has been in the bike computer game since the early 1980s, so it knows a thing or two about what works. The Padrone range was developed in response to customer feedback asking for a lightweight, more basic wireless bike computer. It’s the stripped-back sibling of the Padrone+ and Padrone Smart, which offer a backlit screen and phone sync respectively.

The display is large and easy to read, even in bright sunlight, and it depicts eight measurements: Current, average and maximum speed (in either km/h or mph), trip distance, total distance (or odometer), moving time and clock. There’s an additional option for stop watch, too. In short, pretty much covering everything you’d ever really need to monitor your riding with the exception of any kind of navigation, providing you aren't into using a heart rate monitor or a power meter.

From an aesthetics point of view, there really isn’t much to it. The Padrone is all black, sleek and with a large analogue screen. The screen is made from a plastic that seems relatively resistant to smeary fingerprints and there is one click button at the bottom of the headset that allows you to cycle through the options. And that’s it. At 67.5 x 43.0 x 14.5mm with a tapered edge, it’s small enough to be discreet, but not too small that you’re having to squint from your position in the saddle. Weight wise, if you’re a weight weenie you’re in for a treat. At only 31.6g, the Padrone is one of the lightest bike computers you’re likely to find.

The Padrone is powered by a small battery with approximately one year of life (at one hour per day) and so there’s no extra charging cables or anything else you’re inevitably going to lose. It’s simple. Straightforward. No fuss.

Setup

Ah the set up.

I found quite a pain to be honest. Part of that is my fault; my inherent aversion to actually reading the instructions in combination with a delusional self-belief in a minimal ability to just ‘work it out’ meant that I struggled initially to get things right the first time. The thing with simplicity is that it is often hard to do well and I think you can sometimes make things so simplistic that it u-turns right back around to being complex.

A case in point is the fact that the Padrone has three very tiny buttons on the back of the headset. In order to make any changes to either the time or your wheel size (both highly necessary to actually get any kind of accurate data), you have to push the mode button repeatedly and for varying successive taps. Again, this is where reading the instructions would have been quite helpful and saved me a frustrating 30 minutes of repeatedly pressing MODE and having no idea what I had changed.

Even once I resigned myself to the papery doom of the instruction manual, I was still in for a treat. If you miss the number you need, you’ll need to keep on pressing until you’ve cycled back around. I do remember a more innocent era before touch screens and so I am not entirely unfamiliar with this process, but I have been spoiled in the past two decades of relative button-drought. Consequently, reducing the entire set up to the repetitive pressing of one button does now feel like some sort of hellish torture. It is, of course, the same reason why my oven clock is incorrect for 6 months of the year between daylight savings.

To actually track your journeys, the computer works by attaching a small sensor onto the spokes of your front wheel, and then a receiver on the fork with two supplied zip ties. Minimal. Basic. On brand. However, the receiver does need to be pretty accurately seated no more than 5mm from the sensor on your spokes. With wider forks, as I have on my gravel bike, you do need to play with the positioning to ensure it actually picks up a transmission and requires a bit of bodging to keep the receiver at the correct point.

The headset is attached to your handlebars on a secure bar mount. It needs to be placed at a rough 90 degree angle to pick up the data from the receiver on the fork, and this again becomes a bit fiddly if you’ve already had to bodge the receiver. Furthermore, despite Cateye’s claim that the Padrone uses a ‘Flex Tight Universal Bracket’, I could not get the unit to sit properly on my handlebars without it twisting and then failing to receive any input. Again, bodging ensued, and I had to pack it with some thin pieces of foam. All of this is largely to say that you do need to read the instructions and perhaps expect some level of seating challenges if you want to put it on anything other than a road bike.

Performance

Once everything was in place though, it was a seamless operation, with the Cateye Padrone working reliably and accurately. There is no syncing to your phone with the Padrone, no additional apps, no subscription models. In an unusual and refreshing twist for the review of tech, once the Cateye Padrone is set up, it really is ready to go. There is no way to save your data following your ride, which gives the whole thing a lovely transience, and harkens back to Ye Olde Days before smart devices dominated our lives.

A fun historical fact for you: the very first cyclocomputer was invented in 1895 by American Curtis H Veeder under the catchy marketing strap line ‘It’s Nice to Know How Far You Go’. Curtis H Veeder was right; it really is nice to know how far you go, and honestly one of my favourite aspects of the Padrone is that I can very clearly see my odometer on my bike front and centre every time I get on it. Last weekend I added exactly 100km to my overall distance and felt immensely satisfied. I know that seems like such a small detail, but watching the kilometers steadily tick upwards makes a nice addition to my ride.

The main thing I have noticed most about it is that the Cateye Padrone seamlessly fits into my setup. I genuinely don’t think about it anymore. I am not worried about charging it, connecting things to it, uploading to it, navigating fiddly menu screens (I am looking at you, Garmin), updating software, downloading data, worrying about GPS connectivity. It detects movement and auto-starts and stops, so I don’t even need to remember to switch it on. I’m also not drowning in complex bits of data; it’s so much easier just to glance down and check my current or average speed and feel satisfied with that. In an era of everything-all-at-once clamouring for your attention, it feels oddly meditative.

On one of my longest rides (clocking up eight hours in the saddle) the auto start and stop was impeccable, far more responsive than my Garmin Edge 540, which I was using alongside the Cateye to navigate. I did initially have some concerns over the accuracy of the data produced by the Padrone. The Padrone uses your wheel size and number of rotations to measure the distance travelled and so unlike the Garmin or Wahoo (a standard GPS that uses your location), it remained unaffected by signal dropouts or poor coverage. However, accuracy in sensor-based cycling computers can be severely impacted by sensor misalignment, and as you know, I had bodged the placement on the spokes. Comparing the data back afterwards though was a big surprise. There was very little difference in the two distances and average speed the Garmin and the Padrone reported, and out of the two, I actually suspect the Padrone was more accurate.

The display is surprisingly waterproof too. I took it out (accidentally) in two very-British-summer downpours and it survived both soakings which meant there was even less to worry about - I can keep using it rain or shine. There’s no touch screen, so no issues with it failing in rain or messing up your settings as you navigate through settings.

At risk of boring you stiff, there really isn’t that much to complain about. If I was going to be the tiniest bit picky, I’d argue that as the headset is not backlit, it does become less useful if you’re doing a lot of miles in the dark. This isn’t a deal breaker for me, but could be for you if you’re often commuting or travelling during winter when you’re short on light. Equally, though I can do without a GPS feature in a cycling computer for day to day cycling, I would like to see elevation gain - just because it’s rewarding to see how much you’ve climbed across a ride, but that isn't possible using just a wheel sensor.

Other than that though, for the price (£49.99), I don’t think you can say that it isn’t delivering. We’ve previously featured Cateye Wireless on our best budget bike computers buyer’s guides before, and I think the Padrone also deserves an honourable mention.

Value

For what it does the price really is excellent, and there's obviously a marked shift between the RRP of this unit at versus the likes of even a basic Garmin. While the Egde 130 Plus does offer more features like elevation and navigation, power and heart rate compatibility and the like, it is over three times the price, and it's the most basic unit Garmin makes.

If you don't need the bells and whistles you really can save yourself a very large chunk of cash.

Verdict

A friend of mine asked recently whether the Cateye Padrone is a little bit pointless. It doesn’t navigate or measure your power output, and you can’t save any of your data to Strava. ‘What’s the point in it then?’ he asked.

I think the answer to this question largely comes down to what kind of a rider you are, and what you’re looking to get out of a cycling computer. If you ride often in unfamiliar places, are massively into your training metrics, or want seamless integration of information across multiple platforms, then I would encourage you to look elsewhere. The market is saturated with options for every need and you’ll easily find something at your price point.

But if you’d like simple metrics for a distraction free ride, with exceptional battery life and a reliable interface, for less weight and a low budget, I honestly don’t think you can go wrong with the Cateye Padrone.

My yardstick for how useful a bit of basic tech is to the common folk is often how much interest my dad pays to it. My dad is a typical middle aged touring cyclist, who shuns most mod-cons as too ‘small’ and ‘difficult’. On a recent touring trip to somewhere in middle England, he eyed the little unit with interest though and seemed distinctly impressed. He’s asked for one for Christmas.

It's official – after 18 appearances at the men's Tour de France stretching from its debut in 1958 to last year's stage 16 summit finish, Mont Ventoux will host the Tour de France Femmes peloton for the first time next season.

The Giant of Provence will take pride of place as the centrepiece of the queen stage of the 2026 Tour de France Femmes route, with stage 7 set to be a decisive GC showdown in the fifth edition of the modern women's Tour.

August 7, 2026, marks the women's peloton's date with destiny on the famous mountain, the 15.7km 8.8% ascent marking the high point of the 144km stage.

The exposed mass of white limestone is a singular punctuation on the landscape of southern France, named for the 'mistral' winds that sweep across the barren top third of the mountain.

The enormous protrusion from the surrounding forests and lavender fields tops out at 1,913 metres, and on clear days it offers expansive views to the Alps in the north and the Mediterranean Sea to the south.

It is a place of legendary weather (winds have been clocked over 300 kph at the summit) as well as legendary terrain that has spotlighted feats and defeats by pro cyclists. On Bastille Day in 2016, high winds forced Tour organisers to shorten stage 12 and move the finish line from the summit to 6km below at Chalet Reynard, a former ski refuge now a restaurant.

Beauty and beast – Mont Ventoux is both.

When the world's most popular bike race isn't there, it's a great tourist destination without an abundance of large crowds. The climb of the mountain can be done by car, by foot or by bicycle, with an abundance of quaint towns in the area with overnight accommodations, tasty wineries and every lavender-themed keepsake imaginable.

When the Tour is there, as it was last year for the 18th time in its history, it takes a lot more planning, patience and persistence to not only make it to the top, but make the journey enjoyable. Here is some information to help you wrangle the beast, whether it is to find a great spot to watch the Tour next week or to strategise for a future trip.

For more about the history of the mythical mountain in the Tour de France, read our feature with all the statistics and stories.

Climbing paradise?

There's a special allure for cyclists to climb Mont Ventoux. Many professional and amateur cycling events include the mountain on their routes, with the Tour first including a pass over the top in 1951 and then having a first summit finish in 1958.

There was a four-year break between the most recent Tour de France appearances for Mont Ventoux. The epic double ascent in 2021 was won by Wout van Aert after a downhill finish in Malaucène, while in 2025 it was Valentin Paret-Peintre who triumphed from the breakaway.

In 2026, the women's peloton will tackle the beastly climb for the first time, racing up the steep, exposed slopes on a stage which could well decide the destination of the yellow jersey.

There are three roads that lead to the top of the region's notorious climb - from Bédoin, Sault and Malaucène – with the traditional southern ascent from Bédoin amping up the action in the 172km stage 16.

Each morning, I wake up to a photo of Mont Ventoux on the wall, taken from Entrechaux, where we stayed for several days. My husband, Jack, and I have been blessed to have travelled and ridden our bikes in that area several times. My all-time favourite road ride was a 100km route around the Ventoux, passing lavender fields, wineries and cruising through the Gorges de la Nesque. We've learned to watch the pros pass while we enjoy a picnic near a small town, and we ride our bikes in the days after the race has moved on. It's a lot less stressful that way.

It's been a dozen years since my husband made the solo climb of Mont Ventoux, as I succumbed to stomach issues that morning after several days in the saddle and opted to drive to the top. I still thank what was probably lactose intolerance for my change of plans.

Even in the car, I couldn't believe how the road never levelled out. Driving from Bedoin through the pine forest of the lower slopes, the road rolled left and right and up and up and up. There were no tight switchbacks, so no reprieve in the gradient. I've never seen so many people walking their bikes on a lower section of a climb, road bikes and mountain bikes alike.

The ascent is 15.7km long, and the average gradient comes in at about 8.8%. The first section through the forest is one of the toughest, with 3km at a consistent 10%. After Chalet Reynard, the shade disappears, but not the pitch of the road. Referred to as 'a surface of the moon', the next 6km average 8% gradient. With the weather station at the top of the mountain always in sight, the climb then gets tougher, reaching pitches over 9% across the final 1.7km.

I passed Jack and waved to him out the window. What I didn't realise is that his 'wave' in my rear view mirror was really a plea for assistance, but he soldiered on.

He had 5km to go, just after stopping for water at Chalet Reynard, the only flat section of the entire 21.5km climb. His legs still moved, and he is forever my hero for making it to the top.

Jack uses one word to describe the climb, 'relentless'. That visit, too, was in a July without the Tour using the same roads, so I was able to drive to the top and park without issues.

On August 7, you won't have the luxury of parking at the top or the Chalet. The road from Bedoin is supposed to be open until 1:00 p.m. local time (see below), so get on your bike early to beat the heat; the crowds will already be there.

Pampered plan

How do you make it to the two top-prioritised viewing locations on Mont Ventoux - Chalet Reynard or the finish line at the top - without being frazzled from congested roadways, finding parking and then walking or riding to the top? With planning (sorry, this is for the next time the Tour comes to Ventoux), skip the circus and just commit to a "pampered" experience.

One US couple, Kelly Sisario and Roger Register, have travelled extensively in North America and abroad to ride bikes on holidays, striking out on "do-it-yourself" journeys as well as packaged tours with groups. One trip with an authorised travel partner of the Tour de France a few years ago was all they needed as an excuse to return to the Grand Tour.

Simply put, "We want to be pampered," Register said. "We can experience Hautacam, Mont Ventoux and see the finish in Paris. Be right there and follow the Tour without hassles."

The retired couple will be able to ride their bikes up the climbs, but said they enjoyed having a place to change clothes, with beverages and food waiting for them, and a reserved spot to watch the riders in the Tour pass close by. They also get access to team paddocks and podiums at select stages.

They won't miss any of the action, as guests in the Mont Ventoux and Alps trip will be transferred by TGV high-speed train from Lyon to Paris and watch stage 21 on the Champs-Élysées.

For Mont Ventoux, they still have to ride that day up the mountain to reach private hospitality, but they'll have some modern comforts while they wait.

"We've done the climb before. I am more freaked out this time because I now bandit it is," Sisario admitted. "You see the stone markers with the distance and % gradient on the climb. Your eyes can't help but see them."

It might be more of a monetary investment to join a travel operator, but Register said it added up to big savings for more time to enjoy the experience itself and let others do the work. His advice to others was simple, "Do not do it on your own – the traffic! People on the mountain climbs have been there for three days!"

Stage 16 details

If you are locked and loaded to be in the area for stage 16, you can see the Tour enter the Vaucluse via the Roquemaure bridge before passing through the towns of Châteauneuf-du-Pape, Courthézon, Sarrians, Aubignan, Caromb, Modène, Saint-Pierre-de-Vassols and Bédoin.

Consider minimising hassles with transportation and arrive in Bedoin by using a ride service from another town, or use the train that goes to Carpentras (15km away) to then ride your bike.

Here are some tips from a press kit for the Vaucluse Department provided by organisers A.S.O. on accessing the course around the mountain so you can safely be part of the revelry:

• Parking motorised vehicles along the roads leading to Ventoux will be prohibited.
• Parking will be possible in designated areas in the villages of Bédoin, Sault, Malaucène, and the Mont Serein station.
• Starting Monday, July 21, motorised traffic will be prohibited on the RD 974 from the Saint-Estève bend (Bédoin), from Malaucène and on the RD 164 (Road from Sault), from the Ventouret (except for locals and services).
• On the RD 974 towards Mont Ventoux, motorhome parking will only be allowed in three parking areas: on the southern side, at the Ermitants and the bike park (ski chairlift and bike parking) from Wednesday, July 16 at 12:00 p.m. and on the northern side at the Mont Serein parking lot. They will be closed once full (on Monday, July 21 at the latest).
• On the day of the stage, Tuesday, July 22, RD 164 will be temporarily reopened from 5:00 a.m. until 10:00 a.m. local time (at the latest), allowing light vehicles exclusively to park at La Frache parking lot, via the reserved track (you may access Chalet Reynard or the summit on foot, following a marked trail).
• On the south side, pedestrian and cyclist access on July 22 will remain possible until around 1:00 p.m. local time, about one hour before the passage of the advertising caravan.
• Amateur cyclists who made it to the summit on July 22 will be able to descend the side they came from about 15 minutes after the passage of the broom wagon. The road will be fully reopened at around 8:00 p.m. local time.

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According to experts, the international supplements market is a 485 billion dollar industry. It spans a wide spectrum from certified snake oil to genuinely health- or performance-enhancing products that can literally save lives.

Products like iron supplements for anaemics live at one end of the spectrum, and until I see evidence on the contrary, I'm putting these 'salt water sachets' and these placebo pills, the latter of which literally promises 'no active ingredients', at the other.

And while there's a lot of good stuff going on in the performance nutrition space, as I'll explain below, there's no denying that premium brands demand high prices for their products.

This is where I come in with a solution that will set you back a fraction of the cost.

"I don't use supplements..."

As a cyclist, you might think that supplements don't really apply to you. You're not trying to get swole in the gym with your preworkout pump or your creatine monohydrate, and you're too scared of gaining weight to take a protein shake (which is wrong, but I'll save that lecture for another piece).

You may have heard that the pros are experimenting with bicarb and beta alanine, but you're quite happy to avoid unscheduled toilet stops and pins and needles on your face.

But I'd argue you're wrong. I'd argue that energy drinks, gels, and bars all fall into the category of supplementation. And I'm willing to bet that the majority of people reading this have, at some time through their life on a bike, trialled all three.

Energy spenergy

The problem with any of these products is that they're rarely cheap.

And although it was once palatable (metaphorically), given most recommended drinking around 45 to 60 grams of carbohydrate per hour, nowadays brands are suggesting 90 grams for optimum performance, the literature is suggesting as much as 120g per hour, and pro athletes are going as high as 200g per hour.

Not only has inflation bumped prices up, but you now need to get through twice as much of it as before, maybe even more.

Carbs = fuel

The literature I mentioned above is led by knowledgeable performance nutritionists such as Asker Jeukendrup, Tim Podlogar, Sam Impey and James Morton, who have all worked (or still work) with WorldTour pro teams.

Their findings have helped transform cycling away from its traditional views that feared the soft bit in the middle of a loaf of bread, toward a more modern approach that provides your body with the fuel it needs.

They've also found that the once-accepted limit of 60g per hour could be bumped up to 90g, 108g, and now higher again, using different ratios of different types of sugar, and a period of 'gut training'.

The glucose:fructose ratio

Almost all energy drinks are made using glucose, usually in the form of fast-burning dextrose or the slightly-slower-but-still-fast-burning maltodextrin.

The problem is that, according to the literature, your body's ability to transport that sugar to the muscles is capped at around 60g per hour, because there's only so much glucose the 'Glut1' transporter can move.

However, a different transporter called glut5 works independently to transport fructose, so by adding this different sugar into the mix, you could process more per hour, and thus burn more energy without blowing up (hitting the wall, bonking, etc).

The original understanding was that this allows you to add a further 30g to the mix, creating a 2:1 ratio (60g glucose, 30g fructose). Later tests revealed the ratio might actually be closer to 1:0.8 (60g glucose, 48g of fructose).

The latest theory is that this is highly individual, and a new company called ExoAnalytics has developed a test that shows how many grams you are able to oxidise (and therefore use) yourself.

That aside, though, riders are continually experimenting with more, pushing both glucose and fructose higher and higher, with 2025 Unbound Gravel winner Cameron Jones reportedly eating 190g per hour (for 9 hours), and former Ineos Grenadiers man and Ironman superstar Cameron Wurf knocking back 200g per hour, or 28 gels across a four-hour ride.

I can't afford this

If you were to fuel a nine-hour ride at 190g per hour, using this SIS Beta Fuel (which has 80g carbs per sachet in that 1:0.8 ratio), you'd need 22 sachets.

At its recommended retail price of £39.99 / $45.00 for 15 packs, that works out at £2.66 / $3.00 per pack, and a total of £58.65 / $66.00. For one ride.

Admittedly, that's a very extreme case, but even if you rode for four hours at 100g per hour, something a lot of amateurs will be doing most weekends, that's £13.33 / $15.00 per ride, or £3.33 / $3.75 per hour.

This isn't to say brands are ripping you off. Brands like SIS and Maurten invest in research that furthers the science of fuelling athletic performance, and although you mightn't like that you're indirectly paying for research that has no bearing on your four-hour Sunday club ride, it's an expense that at least furthers the sport we all love.

Secondly, these brands also have laws to abide by and FDA rules to adhere to. Even outside of legislative overheads, they'll have business ones too. All of that comes at a cost, and sadly, that cost must be passed on to you.

The solution

Table sugar, also known as sucrose, is a 1:1 ratio of glucose and fructose.

That aforementioned pack of SIS Beta Fuel works out at £33.32 / $37.50 per kilo. Meanwhile a 1kg bag of table sugar from the supermarket is around £1.00 / $2.00.

A 500g bag (or similar 16oz for USA readers) of dextrose or maltodextrin (glucose to you and me) is around £4.00 / $5.00 on Amazon.

With that, you've got 1.5kg of 2:1 energy drink for around £5.00 / $7.00. That's £3.33 / $4.66 per kilogram, or 33 pence or 46 cents per hour, fuelling at 100g per hour.

And if you adjust the ratio to 1:0.8, you end up even better off, although when doing this myself, I often don't even bother adding the extra dextrose and enjoy a 100g-per-hour ride using pure table sugar at just 10 pence / 20 cents per hour.

I'll occasionally throw in some electrolyte tabs from Precision Hydration on longer or hotter days, and I'll flavour it with some lime juice, but all in, you're looking at an energy drink that costs you around a 10th of the overall price, with flavours you can mix and match as you wish.

As I write this, it's the tail end of a four-day Amazon Prime Day event, and in the UK at least, there is an ongoing heatwave. I am planning a very long ride tomorrow, and so have electrolytes on the brain, and as such, trawled Amazon to see what was available.

For more conventional athletes, there are products like the Styrkr electrolyte tablets on offer, and for convenience on the bike, they are hard to beat and are currently on sale.

However, curiosity got the better of me and I searched for deals on single-serving pickles, which have long been seen at hot, long endurance races like Unbound to give athletes a quick hit of salts.

Madly though, I also stumbled upon what is perhaps my favourite deal of the whole Amazon Prime Day: Dill pickle freeze pops.

From what I can tell, they are simply frozen dill pickle brine, and claim to help "prevent and treat muscle cramps", and I can believe there's some truth in that, as well as helping to cool you down, though the packaging also states you can enjoy them frozen or unfrozen... 'Enjoy' might be the wrong term for slurping down warm pickle brine, but still.

They are on sale if you want to try your hand, and if I were in the States, not the UK, I'd be sorely tempted to give them a try, but alas, I cannot find them this side of the pond.

Freezing your nutrition isn't unheard of, and when I was at the Vuelta a España last year, I saw riders warming up while slurping frozen energy gels. Maybe my best bet is to simply buy some ice lolly moulds and a big jar of pickles and try my hand at making my own...

To take advantage of the Amazon Prime cycling deals, you'll need to be signed up for Amazon Prime. Amazon offers a free trial period for new users, but you can cancel your trial before the first payment is taken.

Touring a country by bicycle is always a rewarding adventure, but finding the right destination for you and your family can be a challenging exercise. In fact, most of the popular cycling hotspots are jam-packed with tourists all year round, often overbooked, and can be very expensive if you’re travelling during peak season. Spain is a well-known cycling destination with challenging routes and demanding climbs but this can often be intimidating to the beginner cyclist. The cosmopolitan city of Madrid offers a different approach with a more welcoming experience, centred around cycling routes and activities suitable for all ages and abilities.

Located in the centre of Spain on the Meseta Central plateau, near the Manzanares River, Madrid provides a unique cycling experience, boasting the 49km Vía Verde Tajuña cycling route and 420km CiclaMadrid Gran Tour. Supplementing these cycle routes is a cultural experience rich in natural history and heritage, with restaurants and other activities also available for the whole family.

The region of Madrid and surrounding areas

Madrid is renowned for its cultural and natural heritage, supported by a well-organised public transportation system. The Madrid community comprises four tourism regions, each zoned according to its specific tourism offerings, including UNESCO World Heritage Sites, towns within the Villas de Madrid network, and regional hubs with myriad nature-based and thematic tourism options.

Three of the five UNESCO World Heritage Sites are accessible by bicycle: the Monastery and Royal Site of San Lorenzo de El Escorial, the historic center and university in Alcalá de Henares, and the Cultural Landscape of Aranjuez.

Located within this region are the Las Vegas and Alcarria Madrileña areas, which are renowned for their diverse landscapes and rich cultural heritage. Las Vegas features fertile lowlands shaped by the Tagus River, while Alcarria Madrileña comprises undulating terrain, rich in lavender fields and cereal crops.

The area combines natural beauty with medieval architecture, including castles and churches, as well as heritage trails suitable for walking and cycling, such as the Vía Verde Tajuña. There’s a strong culinary offering, too, rooted in local produce and cuisine, with friendly communities that enhance the overall visitor experience.

The Vía Verde Tajuña cycling route

Spain’s Vias Verdes or ‘greenways’ are becoming increasingly popular among tourists, and the Vía Verde Tajuña cycling route is gaining significant traction among cycling tourists. The greenways are traffic-free spaces suitable for children, with clear signage and no motor vehicles.

The Vía Verde Tajuña cycling route traverses six different regions and spans 49km – it follows the old railway line of the Arganda train and runs from Arganda del Rey to Morata de Tajuña. The entire route is paved and mostly flat with no significant changes in elevation, making it ideal for the whole family, even those with disabilities or reduced mobility.

The greenway begins in Arganda del Rey at the La Poveda Railway Museum near the Arganda metro station. Getting here may require some planning, but it’s not complicated and is easily accessible from central Madrid via Metro line 9.

Vía Verde Tajuña is divided into six different stages of varying but easy distances, which we’ll examine in detail below.

Route 1: 14km, Arganda del Rey to Morata de Tajuña

At 14km long, the first stage of the Vía Verde Tajuña route is also the longest. The Arganda del Rey region boasts many intriguing sites and sounds, including the La Poveda Train Museum and Laguna del Campillo lake nature reserve. The lake is situated in the Regional Park of the Southeast, renowned for its diverse wildlife and thriving waterbirds. There is also a collection of trails and resting areas to enjoy the scenery further.

Route 2: 9km, Morata de Tajuña to Perales de Tajuña

The 9km cycling route charts a beautiful path along the Tajuña River, which is a central feature of this stage. There are many shaded spots and resting places, along with opportunities to observe the diverse flora and fauna of the area. The Groves of the Tajuña River are covered with poplars and provide ample shade should you require a rest.

Morata de Tajuña is also rich in cultural and architectural history, with a Civil War Museum and the Parish Church of the Immaculate Conception; two highlights that you should make an effort to see.

Route 3: 4km, Perales de Tajuña to Tielmes

This section of the Tajuña River is one of the most scenic, following lush vegetation and open spaces, and providing stunning panoramic views of the region. At just 4km long, it’s easy on the legs, allowing more exploration by foot after your ride. Some of the landmark features include the historic Chapel of San Sebastián and the Molino de la Aceña, a historic mill that has been restored to its former glory.

Route 4: 8km, Tielmes to Carabaña

Tielmes is a rural area steeped in agricultural heritage – here you’ll discover vineyards and olive groves, which provide picturesque backdrops all year round. As one of the longer stages, the 8km route will take riders along historic paths that feature the Parish Church of the Assumption as well as the remains of a Roman road that runs through the town.

Route 5: 6km, Carabaña to Orusco de Tajuña

Carabaña is home to the Fuente de la Teja Natural Park, which is widely known for its medicinal waters and pristine natural environment. As the 6km route continues along the riverbanks, the surrounding areas offer natural bathing spots and picnic areas ideal for a lunch stop. The waters in this region are well celebrated by the locals and are such an endearing feature that there’s a Water Exhibition Centre dedicated to exploring and preserving the history and health benefits of Carabaña’s waters.

Route 6: 8km, Orusco de Tajuña to Ambite

The Vía Verde Tajuña cycling route culminates with an 8km trip from Orusco de Tajuña to Ambite. This stage traverses rural landscapes and gentle hills, offering panoramic views of the region. Historical features along this route include the Old Railway Bridge and Chapel of the Virgen de la Cabeza.

The route concludes in Ambite, featuring numerous natural parks and gardens, including the protected Ambite Natural Park and the Gardens of the Palace of Ambite, which showcase stunning landscape design and a diverse array of plant species. The cultural significance of the municipality spans hundreds of years and is home to the 17th-century Ambite Palace and Parish Church of San Juan Bautista.

CiclaMadrid Gran Tour

Those who want a longer, more immersive experience can also look at tackling the CiclaMadrid Gran Tour – a 420km round trip spanning 17 stages. This route is not as intimidating as its name suggests, and is neither a race nor an ultra-endurance challenge but rather a family-friendly cycle route designed to embrace Madrid’s cultural and natural heritage in its fullest. It takes in the region’s urban spaces, lush pine forests, alpine peaks, vineyards, olive groves, and charming villages all by bicycle.

The Las Vegas and Alcarria Madrileña region

In addition to the Vía Verde Tajuña cycling route and CiclaMadrid Gran Tour, there are other areas, such as the Las Vegas and Alcarria Madrileña region, that are worth exploring. Located in the southeast of Madrid, it’s characterised by vast landscapes, valleys, and riverbanks with diverse attractions, including the Villas de Madrid (historic towns preserved for their character and historical significance) and Aranjuez, a destination of historical and cultural importance and a UNESCO World Heritage Site since 2001.

The region is packed with cultural, natural and gastronomical landmarks (wines, wineries and local produce) as well as activities and events (season dependent) to keep you busy and entertained for the duration of your stay.

Useful tips to maximise your experience

While the routes and infrastructure of the surrounding towns and villages of the Vía Verde Tajuña cycling route are not very technical, it’s always worth ensuring you and your touring party are prepared for all eventualities.

• Physical preparation and fitness: Riders would be well-trained and in good health to fully enjoy the experience.
• Equipment: Ensure your bicycle is in good working order, wear a helmet, and wear weather-appropriate clothing. Also, have basic tools for any necessary repairs.
• Safety: Always follow traffic rules. Make sure at least one of the riding party has a first-aid kit.
• Weather: Check the forecast every day and make provision for any sudden weather changes - ensure you carry wet weather protection, front and rear lights, and a charger or power bank for your mobile phone.

Visitmadrid.es

While much of a pro cyclist's training plan involves being on the bike, there are many other elements that contribute to becoming a better, stronger and faster cyclist.

From strength training and nutrition to mental tips and prioritising recovery, various factors and lifestyle elements play a key role in improving a rider’s performance – it's not just pedalling.

To find out how the top riders utilise non-riding strategies to get better and faster, we spoke to two coaches to find out how the pros do it, and what tips you can take on board to improve your own performance. 

After our latest fitness guide showed you how to train to become a better climber, here are all the off-the-bike ways you can become a better rider.

1. Strength training

As we've already explored in more depth, pro riders are hitting the gym more than ever these days, and strength training is proving to be a key element to cycling success.

UAE Team ADQ's Silvia Persico credited her gym routine when celebrating victory on stage 3 at the UAE Tour earlier this year, while Tadej Pogačar’s has reportedly ramped up his strength training for this year as he targeted both the Spring Classics and Tour de France. 

"This has increased in prominence in the last decade and now you find most cyclists are doing some form of strength and conditioning work," Dani Rowe, coach at Rowe and King and former British track and road cyclist, told Cyclingnews. 

"The only caveat is you [need to] really define and invest fully. Dipping in and out of strength and conditioning in the gym doesn't really work, you need to buy into it. 

"Overload in the off-season and then maintain through the season. It's not something you can do for a couple of months in the winter and then neglect through the season."

2. Stretch properly

Linked to strength training, incorporating a stretching routine can improve a rider’s performance and also prevent injury. 

"Stretching is important for preventing sore knees and back issues," said Rowe. 

"A lot of riders struggle with sore backs and tight IT bands as well, and especially for those who are spending hours and hours on the bike, maybe four or five hours back-to-back, stretching can really help. It’s a simple one but can be hugely effective."

3. Prioritise high-quality rest

Nowadays, with all the external stimuli like social media, countless apps on phones, and family commitments, properly relaxing can be tricky, but prioritising high-quality rest helps pro riders boost recovery.  

"A rest day isn't necessarily a high-quality rest," said Rowe. "A rest day might be no bike but high-quality rest might be no bike with a nap, some time on the sofa, and putting your legs up."

"It's tricky to get that high quality rest frequently because we’ve all got busy lives, family commitments and ultimately cycling is a hobby but for professionals, your job is kind of seven days a week so on a rest day, your job is to rest."

Rowe suggests that getting a massage can help force this high-quality rest.

"It’s quite personal as to whether you buy into the benefits of massage but one thing it does is give you that forced chill out time," said Rowe. 

"You're lying down for half an hour which gives you some good switch off time and mindfulness."

4. Prepare kit, bike and route

While pro riders are away at training camp or at a race, they are largely under the wing of a team who prepare everything for them, but when they are at home, it’s all on them. Being prepared can help take some of the effort out of training, allowing you to focus on your performance.

"Preparation is really important, and this means making sure your kit is all organised so when you come to ride, your kit's clean, your bottles are where they should be, nutrition's prepped, and your bike's in good working order," said Rowe.

"Maintaining your bike is part of this. I've known multiple pros who haven’t maintained their bike, the chain snaps when they’re two hours from home and they are sitting on the side of the road waiting for a family member to come pick them up or trying to find a lift to the local bike shop.

"It's not conducive to being a professional standing on the side of the road in the UK in the middle of winter when it's coming down with rain."

It’s not just about your bike and your kit either. 

"Be prepared with your routes and to try and get the best out of yourself during your efforts," said Rowe. 

"When you have a training plan you know what type of efforts you need to be completing, so if you've got a 20-minute threshold effort, then find a road that's going to enable you to ride for 20 minutes uninterrupted as opposed to trying to tie your effort to a city or to a town or some roundabouts where you're going to get disrupted."

5. Have life admin in check

As with the rest of us, pros also have the stresses of paperwork and life admin and having this all in order helps decrease stress and clear the mind so riders can focus on the job instead. 

"Having an orderly house which is neat and tidy, sorting out paperwork and ticking off life admin can help reduce stress," said Rowe. 

"This gives riders a clear mind to focus on the job at hand. The less you've got on your mind, the less you've got hanging over you by way of chores and other obligations, then the freer your mind will be to focus on and commit to your bike riding."

6. Nail nutrition

We all know that eating a good diet can reap dividends on and off the bike, and to make this easier, pros will often plan and prep meals ahead of time.

"Prepping your nutrition before you head out so you have pre-ride, post-ride, and evening meals can really help," said Rowe. 

"When you come back from a training ride, you're tired and there is a tendency to be a bit lazy and ultimately your nutrition might be sacrificed." 

7. Get enough sleep

Sleep is also a crucial element and can exponentially help performance as sleep impacts everything from muscle repair, glycogen storage, and hormonal balance to immune function, mood, and motivation. 

Poor sleep means slower recovery, reduced power output, lower endurance capacity, impaired reaction times, and can even weaken the immune system.

Lidl-Trek coach Aritz Arberas Pampin advises between seven and eight hours a night. 

"When I see a rider is sleeping less, I always ask 'do you think it's enough?' Some riders are fine with six hours and for me this is incredible because I love sleeping," said Aritz.

8. Mental strength

There is now a greater awareness of the mental wellbeing of riders, and Elisabetta Borgia was the first sports psychologist on a WorldTour team when she joined Lidl-Trek in 2022. 

"It's coming into training more and more but generally it's something that the riders do privately," said Aritz.

"You have riders that don't need any kind of mental coaching, while others might speak to their coach about it. There's another level of riders where they use a mental coach to help organise their mind or learn strategies to manage the different needs they have."

If you've got your on-the-bike training down, but still want to make some improvements, try working on a few of the suggestions here, and you'll soon be feeling fitter and faster. 

For some, people climbing comes naturally and they gleefully dance uphill on their pedals, while for others, including this author, cycling up a mountain is an almightily painful and boring slog. But it doesn’t have to be that way. 

In fact, becoming a better climber doesn’t mean riding up a hill day after day. From pacing, to gear ratio choice and cadence, to leaving your ego behind, there is so much more to it.

Want to climb better on your bike? Here are some key tips and tricks, including advice and a training plan from a WorldTour coach.

Establish a starting point

If you want to get better in the hills, the first place to start is by benchmarking your current climbing level. A common way of doing this is through an FTP test or on your local climb.

"If you have a climb near your home which you can do week in, week out, use this as the best marker," said Peter Leo, coach at Jayco Alula and sports scientist for the Australia Cycling team.

"Do this in early the season and then in the mid-season and then late season, and you can see your progression. You don't necessarily need a power meter because you can use Strava data to benchmark your uphill performance by using the segments and the time."

Be consistent and get comfortable

Once you've set your benchmark, you can start to think about making improvements. As with any performance area you are looking to improve, consistency is key without overdoing it. 

"Look for a sustained climb at your home location that takes 20 to 40 minutes as that's the sweet spot where you can really work on your climbing ability," said Leo.

"Do this no more than two to three times a week and make sure you separate those days with easy rides in between.

"For example, for an ambitious rider you could do a short climb on Tuesday of 500 to 1,000 metres, a medium climb on Thursday of 1,000 to 1,500 metres, and a long-sustained climb of 2,000 to 2,500 metres on the weekend. That has a nice distribution of elevation, and the rest of the days can be filled up with flat hilly rides without crazy elevation gain."

If this doesn’t sound appealing, then Leo says tone it down and simply get comfortable with cycling uphill.

"People who struggle with climbing in general need to start more progressively and maybe before going for an hour climb, go for a 10 to 15 minute climb or even a five minute climb, and start to feel more comfortable," he said.

"Then gradually climb for longer, 20 minutes, then 30 minutes and then you will feel that kind of shift of feeling comfortable because at the end of the day, you don't like climbing because you don't do it often enough. It’s a matter of getting used to it." 

Keep cadence high with good gear choice

Another crucial aspect to improving your climbing performance is finding the sweet spot of optimum cadence rhythm with power delivery.

"I recently did some research and we found the biggest trigger for sustained climbing performance is keeping your cadence up," said Leo. 

"When you fatigue, the big problem is that you drop your cadence because the body cannot keep up with the high pedalling rate which results in a drop in power. If you keep good cadence control throughout your sustained effort, you're delivering power consistently."

Keeping your cadence up is acutely linked to selecting the right gear which can mean putting your ego aside.

"Often people are not happy with the climbing because they used the wrong gear ratio," said Leo.

"Often you see climbers riding at quite low RPMs, and if you don't have the power capacity to increase your cadence with your selected gears, then you might think about improving your gear selection by adjusting your crank set.

"Maybe try compact and don’t let your ego get in the way. Having more variation in your gear selection helps you to work more on your cadence compared to using a pro gear ratio set-up."

Can you go too low? 

"I don't think so because even with a compact groupset you will hardly exceed 90 RPM uphill. For a pro rider, yes, because you want to be in that sweet spot of optimum cadence to power production. If you overdo the cadence, that's not ideal because your pedal efficiency drops." 

Stick to your rhythm

Once you’ve established your pacing from benchmarking and worked out how to keep a steady cadence thanks to excellent gear choice, your climbing rhythm should follow.

"Finding your pace and finding your rhythm is the most important factor in order to improve uphill performance," said Leo. 

As part of this rhythm, the question of whether to stay seated or stand up on a climb comes into play. 

"If you are on a four to five per cent gradient and you're still going at 20 kilometres per hour, and you're always out of the seat, this has an aerodynamic disadvantage," said Leo.

"But sometimes when you're going slow or it’s really steep, being out of the saddle helps to apply force better to the pedal and having a rhythm of going in and out of the saddle can also help. 

When preparing for a gran fondo or similar, it’s all about personal pace and rhythm, but in a race, it’s a slightly different strategy.

"You've got to be very adaptive in terms of rhythm changes and that's a completely different beast," Leo said of racing in a bunch.

"You cannot find your rhythm because the race dictates the rhythm and because you've got to follow your teammates, or you follow your opponent. There are attacks and you need to recover from the attacks and then you need to go back into your rhythm. In training we include lots of variability to allow riders to better absorb those undulations during racing."

Luckily, for most amateur riders, you won't have to worry about all of that, and you can just focus on yourself.

Look at your physique rather than your bike

If climbing doesn’t come naturally to you, the reason could be that you simply are not built for it. It’s an unsympathetic reality that smaller body types make for better climbers.

"Body type is a very determining factor for someone to be a good climber, especially for multi-stage racing," said Leo.

"When you look at your body type or just your anthropometric profile in terms of your body mass, very often climbers in the subtype are quite small. You need to have a certain physique to become a good climber."

Expensive equipment, like having the lightest and most aero bike, also won’t make the biggest difference if you're carrying significant extra weight or have a naturally bigger build.

"The easy wins are in body composition," said Leo. "Rather than buying a groupset which is 500 grams lighter than your current one, if you have the capacity to lose five kilos that’s a much better option."

That said, weight loss should always be done in a safe and sustainable way, and only if it's actually appropriate for your current body type – losing excessive weight or underfueling won't help you in the long run, and it's not worth damaging your health to shave a few seconds off a climbing time.

Weekly climber training program outline

Designed by WorldTour coach Peter Leo, this climbing training programme is aimed at cyclists with a high level of fitness training for a Gran Fondo.

Incorporate these three sessions into your weekly training to start improving your climbing. Reduce the efforts as needed to make it work for your current level.

Session 1: Short Hill Blowouts

Workout: 5 x 1 km hill climb or 5 x 3-minute high-intensity efforts

Intensity targets:

• RPE (rate of perceived exertion): 8-9/10
• HR: >90% HRmax
• Power: 90-95% of best 5-minute power

Objectives: 

• Develop anaerobic capacity and explosive climbing power
• Improve VO2 max and lactate 

Session 2: Sustained Tempo/Threshold Efforts Uphill

Workout:

• Rep 1: 15 min, progressively building intensity
• Rep 2: alternate between cycling 1 min standing + 2 min sitting
• Rep 3: 5 min hard + 5 min hold + 5 min hard

Intensity targets:

• RPE: 7-8/10
• HR: 85-90% HRmax
• Power: 90-95% of best 20-minute power

Objectives: 

• Enhance climbing endurance and sustained power output
• Improve lactate threshold and aerobic efficiency

Session 3: Long Sustained Tempo Climbs

Workout: 3 x 30-minute sustained climbs

Intensity targets:

• RPE: 6-7/10
• Power: 80-85% of best 20-minute power

Objectives: 

• Build muscular endurance for long climbs
• Increase aerobic efficiency and fatigue resistance

Strength training is widely associated with helping reduce injuries, building strength and an overall healthy life, but given the intricacies and demands of cycling, it’s not always straightforward.

Silvia Persico credited her gym routine for her explosive sprint finish at stage 3 at the UAE Tour earlier this year, while Tadej Pogačar’s coach said he would ramp up the rider’s strength training for this year.

“The scientific literature is pretty clear on the benefits for both recreational and elite riders,” said Luca Zenti, coach at UAE Team ADQ.

“With just a few exercises with a good technique and a good weight, you can easily get a really good narrow muscle adaptation.

 “Of course, if you do too much volume in the gym, then you risk heavy legs the day after, and normally, the athlete doesn't like to feel the legs so heavy and so stiff the day after.”

How does the gym fit into a pro schedule

Given that pros spend most of their time riding their bike, fitting in strength training requires a well-designed programme and has to be adapted around races.

“When you are in preseason, you would train twice a week, then maybe once a week when you are close to a race, then on the week of an important race, you wouldn’t do gym that specific week,” said Zenti.

“For general preparation, we start with a lot of core stability and exercises which educate the athlete on how to activate specific muscle groups, like the glutes, for example.

“The progression of the load is normally from quite easy and postural exercises to maximum strength and explosivity. These are around three blocks of the preparation.”

However, given the intense calendar of WorldTour riders, it can be difficult to keep up the strength training consistently.

“The main problem is when you have a block of races in which you race a lot, maybe a couple of times a week, and that is quite tricky because you lose a lot of work,” said Zenti.

“If you lose a month of gym, then when you restart, it's difficult to go again with the same load. So, the tricky part is to try to maintain at least a bit of stimulus even once a week, always far from important races, to never go to zero adaptation again.”

Role dependent

Whether a rider is a sprinter or a climber also dictates the strength training approach, as sprinters tend to do more volume than climbers.

“For sprinters, strength work is focussed on explosive exercises where riders push the weight as fast as possible, in order to try to improve speed-velocity-based training,” said Zenti.

“Climbers normally do slightly less gym, because the big scare is about gaining too much muscle mass. If you have a proper maximum strength with a really low repetition and high recovery, normally you don't go towards hypertrophy, so it's not a problem. 

"But generally, climbers do slightly less volume in the gym, and normally they don't do too much of the explosive stuff like plyometric or working with velocity-based training in the gym.”

Why are some riders not going to the gym?  

Despite all the benefits, strength training remains a contentious topic within the pro road cycling world because coaches are divided on the best approach and whether to include it in an athlete’s program at all.

“Even if the evidence is pretty clear, there are still coaches who think that the gym doesn’t do that much,” said Zenti.

“Especially, for example, if a rider does proper gym in the winter and then doesn’t keep up the consistency properly during the season, then of course, you arrive in the spring and the adaptation is lost. 

“I would say consistency is the key and also the tricky part, as you manage this around preparing for races.”

How to get started with strength training

When elite riders hit the gym, they have a coach to guide them. This is not possible for everyone, so it’s important to start slow and focus on technique.    

“I would start with exercise to improve technique before getting to a proper periodisation of strength,” said Zenti.

“For example, use a barbell without any weight so you can start to control the body and try the technique without much risk. The better you are prepared, the more properly you will use the barbell or dumbbell to produce proper strength.

“When you're solid on that, then you can start to focus on weight and start to work on maximum strength and explosivity.

“I would recommend exercises like deadlift, squat, Bulgarian split squat, hip thrust, all exercises using the barbell that guide the cyclist to also control the posture and not just push weightlifting.”

Zenti recommends doing strength training twice a week for one hour and, most importantly, keeping this training consistent. He also suggests using free weights rather than machines.

“There are so many tools in the gym, and there are plenty of machines like leg press, leg curl, leg extensions, which sometimes can be good, but normally what I really prefer is to use the barbell as it helps you have a good control of your body too,” said Zenti.

“A good activation of the core is not just about pushing and producing strength, but also about controlling the body in producing strength.”

What does Silvia Persico’s training plan look like?

The UAE Team ADQ sprinter is renowned for her explosivity.

 “In the beginning, we did more postural and maximal strength exercises, and then towards the race last month, the focus was on more plyometric and explosive exercises,” said Zenti.

“We use a lot of deadlifts, squats and Bulgarian split squats with the barbell because, also from Silvia’s point of view, it's really important to maintain a good posture.”

Max Strength Session:

• Warm-up and mobility
• Core training (3-4 exercises)
• Barbell squat 5x5, rest 2 minutes
• Hip thrust 4x6, rest 2 minutes
• Bulgarian split squat 4x6 per leg, rest 90 seconds
• Single-leg leg press 4x6 per leg, rest 90 seconds

Explosive Strength Session:

• Warm-up and mobility
• Core training (3-4 exercises)
• Barbell squat – explosive 1.0 m/s, 5x5 (using accelerometer)
• Trap bar deadlift – explosive, 4x5
• Bulgarian split squat jumps, 4x6 per leg
• Box jumps, 4x6
• Kettlebell swings, 3x6

Professional cycling continues to break its own boundaries, season after season. Earlier this year, we shared an in-depth feature on the sport's 'speed evolution' as greater investment and more data-led analysis into technology, training, and overall performance has seen average speed records tumble at several major races.

For context, the 2022 Tour de France was the fastest in the modern era, with a head-turning 42.03 kph average speed. Just 12 months ago, we saw five Spring Classics record their fastest-ever editions, with some having only been set a year earlier.

Despite riding solo for the final 60km of the race, Mathieu van der Poel smashed the
race record at the 2024 Paris-Roubaix, completing the 259.7km route in five hours, 25 minutes and 58 seconds, with an average speed of 47.802 kph.

Now, we hear what you're likely saying at this point: Mathieu van der Poel is a naturally gifted cyclist, he has access to the latest in bike tech from his team's sponsors, and he can tap into expert advice on all aspects of his elite athlete lifestyle from team staff.

But whether you're a fellow pro, an amateur rider, or a mere armchair fan, what can we learn from these leaps forward in performance within the pro cycling world? 

Putting aside cutting-edge bike tech - because access to that really depends on the depth of your pockets or the resolve of your financial discipline - and avoiding a 'nature versus nurture' debate on whether we're the typical build for a road cyclist in the first place, one area we can all attempt to learn from is how professional cyclists train and take care of themselves.

With this in mind, we reached out to several WorldTour and ProTour teams for insight into any techniques that are pushing pro cycling's boundaries time and time again.

Interestingly, and to our somewhat surprise, a specific topic repeatedly came up, and it isn't a specific training regime, nor something that takes place strictly on the bike.

Fueling success

When we asked Mathieu Hejboer, Head of Performance at Visma-Lease a Bike, to explain what has caused such a leap forward in terms of performance over recent years, his response was to the point.

"It's mainly because of nutrition, in my opinion," admits the Dutchman.

"Nutrition and performance, it's under the same roof. It's not a completely different working area. Nutrition and training go hand in hand; if you want the best adaptation on your training, you need to bring in nutrition as well as the other way around, so they don't [work] separately.

Hejboer, who has been part of the Dutch team's setup since 2008, made it clear that training and nutrition could by no means be mutually exclusive if a rider wants to make maximum performance gains.

Sebastian Deckert, Head Coach of leading ProTeam Tudor Pro Cycling, was almost identical in his response when posed the question too.

"I think one of the big changes has been, for sure, nutrition. I think if you view how riders can and should fuel in training and racing, [it] has changed," he replies.

Both coaches believe this change of view towards nutrition has naturally stemmed from an improvement in the range of products. 

"The nutrition products have become a lot better, and I think that allows the riders to train and race on a higher level," explains Deckert.

When posing these views to Decathlon AG2R La Mondiale's nutritionist, Dr Julien Louis, he confirms the assumptions.

"Nutrition has become paramount in sports performance, particularly in endurance-type activities, such as cycling, because it can clearly make a difference in terms of performance and it is highly correlated to the capacity to fuel properly and to use the fuel ingested, as well, in-race, pre-race and, of course, post-race."

Louis, who also works as both a Reader in Nutrition and Exercise Physiology at Liverpool John Moores University and a nutritionist with the French second-tier football club, Paris FC, believes nutrition plays a more instrumental role in pro cycling compared to team sports due to recovery being a limiting factor.

"In endurance activities, where there is a big influence on the energy status of the muscles and the athletes overall, [nutrition is] perhaps even more important than, for example, in team sports, where performance is also very related to your technical level, it's less present in the sport of cycling. 

"Fueling properly has become more and more important, and both staff and riders have started to realise that it is key and that's probably something we can optimise," he adds.

While it may seem like the messaging around cycling nutrition has flip-flopped as frequently as cycling's fashion trends over the past two decades, the latest approach is certainly in favour of high-carbohydrate fueling.

Hejboer reinforces that feeling, specifically when it comes to how in-race performance has been transformed thanks to "the availability of high-carb drinks during the stage [or race]."

"The increased knowledge and the improved knowledge on nutrition, as well as obviously, also improvements in training programs, improvements in materials [too], but I think nutrition, and especially the race fueling, is the biggest change and the biggest reason for the performance leap," the Visma-Lease a Bike coach continues.

Trends in nutrition have evolved drastically and quickly, according to Louis. The last ten years have seen a major shift from a 'training low' philosophy to one where carbohydrates are almost as essential as the bike itself.

"Around 2015, we thought training low was important to adapt well to training. And yes, it is important. You can get more adaptation if you train low, but it could be too much of a good thing, almost, if you do that so intensively or too frequently. So now more and more, we have realised that athletes need to fuel properly, and carbohydrate is king." 

Gut strength

Changes to a fueling strategy aren't something that can be implemented overnight, and they vary between riders depending on their demands within training and their body's needs.

For Hejboer, though, it's a key foundation for a rider's eventual performance on race day.

"One of the most important things is to train your gut as well.

"You need to make your body ready to be able to digest all the high amounts of carbohydrates. So you don't start with that end of June, that's something that's worked on now [in pre-season,]" he adds.

Raising this topic with Louis, he can't be clearer on his verdict.

"It has become crucial to train the gut. And, nowadays, we can't afford to have any riders say 'no, I just can't ingest more than 80 grams an hour,' no, we know it's possible to go higher."

Hejboer and Louis both detail how riders will set aside sessions in pre-season training to push their gut strength to the limit. The Decathlon AG2R La Mondiale staff member estimates that it takes at least six or seven sessions with a high carbohydrate intake to develop the number of transporters in the intestine.

"We start in December, in the first camp, and personally, I would always recommend having at least one session per week where they try to reach more than 100g [of carbohydrates] per hour," he reveals.

In the same way that different types of riders will have different training plans, the same can be said for their nutrition program. Hejboer defines Visma's approach with set templates for the type of training and racing that one of their riders is set to undertake.

"If you do high-intensity training, your carb needs are higher. So then you will also use different race treatment programmes, but also your nutrition during [race day] will be different."

While the relative contribution of carbs, fats and proteins in a rider's daily diet impacts the figure too, the Dutchman reveals that some Visma-Lease a Bike riders could consume as much as 120g of carbohydrates per hour if the demands of their training required it. 

"So when you look at training, you can go for 45 grams per hour, or 60, or even 90 or 120, but that's really dependent on the type of training that you do," Hejboer reveals.

While Louis corroborated that approach, adding: "It has to be adapted to the level of practice. If a rider never trains more than three hours in a session, I think there is no point going beyond 90 grams per hour.

But when the going gets tough, especially in the heat of the WorldTour battle, is there a limit to how much a rider can consume during each hour of racing?

Louis didn't have a clear-cut response, mainly because it's still to be explored in the lab. However, he did offer anecdotal evidence to suggest that some riders can consume above 120g of carbohydrates in an hour.

"We haven't tested it in the lab, but I know some of our riders can ingest more than 120g. I know some of them can ingest 140g, even 160g, and they are doing very well. They don't experience any issues at all."

The Frenchman hints that the ceiling to carbohydrate fueling could lie in the ratios of the products currently available. 

"For now it's mainly a one to 0.8 ratio between maltodextrin glucose and fructose. Some researchers are looking at a one-to-one ratio, [with] a similar amount of the different carbs. I don't know if that's effective [or] if it can work, but that's definitely a question."

Another question that Louis and his department are looking into is whether a greater carbohydrate intake is always the best practice. Riders weighing 55kg may struggle to consume the same levels of carbohydrates as a 75kg teammate, so should body weight determine the appropriate level of fueling?

Cycling's thirst for knowledge

The driving force behind this nutrition revolution appears to stem in part from a change in racing habits and philosophies, Deckert believes. Riders are competing less frequently than previous generations, instead spending that time training towards a select few goals.

"Obviously, what has also changed is the approach to racing. If you look back 20 years, you see that the riders did way above 100 race days per year," Deckert says. "This is not the case anymore, and it's not possible anymore. It's not that the riders are working less hard than in the past, but they're now spending their days at altitude, working towards those specific goals. And I think to understand that the training periods can really elevate the levels of the riders, combined with the nutrition, I think we require some changes."

"I think also, the 2020 [cycling season] has kind of shown that you don't always need racing to become a better cyclist," he adds.

Alongside fine-tuning the racing schedules of their riders, teams at the top level of the sport have also dialled in their off-bike approaches for a more holistic approach.

The Tudor coach used his own experiences in the sport over the past few decades to highlight the marked change.

"You just need to look at the staff that teams have. I think you also see a difference between, let's say, more old-school teams and teams who are maybe a little bit ahead.

"10 to 15 years ago, there was really [just] a coach hired by the team, [the] kind of people were leading a team in the past and also making training plans for the riders."

Deckerts feels that now, with riders able to tap into vast resources across coaches, physios, and nutritionists, their whole approach to racing has been transformed, including their diet and fueling plan. This trickles down from the top, experienced riders to the stagiaires and neo-pros.

"For Tudor, the type of riders that we have, with quite some knowledge and experience, I'm talking about [Matteo] Trentin, or Marco Haller or also Julian [Alaphilippe], they're super open and they are sharing their knowledge and experience with the young riders."

Louis believes that this changing of the guard has also accelerated the understanding and appreciation for nutrition within pro cycling, adding: "It has become more and more common and well accepted by everybody, especially the young generation - they know that well. Now you don't have to convince them that it's important to fuel properly. When I started working in cycling a few years ago, we still had the older generation that we had to convince."

Admittedly, though, some habits and cultural customs are harder to shift than others, regardless of cycling's new data-driven age.

"Depending on your culture, your approach to nutrition is probably different. For example, I've lived in England for a number of years now, but even between France and the UK, the approach to nutrition is massively different," Louis highlights. 

He explains how these cultural differences impact sports nutrition and recovery, too, adding: "In France, you eat firstly for pleasure. And we can find that also in a [French] cycling team, for example, in a race we always like to take dinner in the evening as an opportunity to have a moment to socialise together. 

"In England, I worked in different sports, and that wasn't there. I mean, the dinner was not compulsory, and you could have your dinner on your own or at home or at the club; you would decide what you prefer."

With these cultural considerations in mind, the nutritional strategy has to be implemented so as not to upset the balance between team and individual culture while reducing any potential impacts on recovery. Eating dinner at the optimal time after a race might work well from a nutritional perspective, but could leave you with a disgruntled group of riders and staff as the trade-off - compromise is key.

Not just faster performances, but faster recovery too 

Alongside an optimised fueling strategy allowing riders to recover after an intense race day, improved nutrition, coupled with a strong training base, also aids recovery from crashes and injuries.

The rehabilitation period for common cycling injuries like broken collarbones and fractured clavicles continues to shrink. Egan Bernal (Ineos Grenadiers), no stranger to unfortunate injury setbacks, was spotted riding less than a week after he fractured his clavicle at the Clásica Jaén Paraiso Interior.

In a recent interview with Velo, Soudal-QuickStep's lead physiotherapist Manu Wemel explains how improvements in data, nutrition, and training have all contributed to cutting down the time away from the bike when a pro cyclist suffers an injury.

“These elites are in top form, with the best diet, the best health. All of that is good for recovery.

“The sleep, the lifestyle, the nutrition is a part of it,” Wemel adds.

Of course, as mentioned at the beginning of this piece, most of us are not professional cyclists and would be unlikely to find ourselves back in the saddle a week after an injury setback, but the principles can be transferred, even if the time periods would naturally be longer.

Hejboer seconds this view, emphasising the value of off-season training towards a rider's ability to recover from setbacks.

"These months are super important. If you are able to build a very big aerobic foundation for the season, then even a crash like a broken collarbone shouldn't have too much of an impact if you already worked really well before."

But what type of nutritional changes can support accelerated recovery from injury? 

"It's always very difficult to measure the effects of nutrition directly on the recovery," admits Louis, adding: "We would always try to maintain their muscle mass and stimulate markers of bone turnover. For example, if it's a collarbone [injury], we will try to stimulate bone tissues to regenerate more quickly."

This is encouraged through a high-protein diet, Louis explains. 

"We won't have any restrictions [on their diet], especially at the beginning, to make sure they can recover well. And perhaps we could consider some supplements, such as collagen or vitamin D, to make sure they have enough calcium in their diet again to optimise the recovery."

Similarly to Hejboer, the Frenchman believes that when it comes to nutrition and injury recovery, good habits and a proactive mentality will ensure riders are back on their bike quicker.

"In the event of an injury, if you already have [good nutrition] in place, it will help. It will probably be less effort as well, you won't have to drastically change your days during the rest period because, again, it's already in place."

Will carbs always be king?

Less than a decade ago, the relationship between pro cycling and nutrition was almost unrecognisable compared to today's landscape.

Teams continue to pour more resources into nutrition and how it can improve rider performance, but how likely are we to see another drastic switch in direction? Louis seems adamant that there won't be one anytime soon.

"Carbs are the performance fuel and it's the most important fuel for performance. We still need to optimise their intake, and we are not just looking at it on the bike but also pre-race, investigating all the loading strategies."

With the limits to synthesising glycogen, the storage form of carbohydrate in the body, in the muscles and liver, yet to be found, he believes there is still plenty to explore.

The same can be said for supplements, such as the hotly debated ketone shots and bicarbonate tablets.

"For a long time, we have used bicarbonate pre-exercise, before a time trial, for example. But now more and more, we are questioning utilisation directly in-race, like in a four or five-hour race. How could that work? Would it be pertinent to do it? We definitely need to investigate that."

Regardless of which direction it heads next, though, it's clear to see that nutrition is no longer an afterthought in the world of cycling and is now at the forefront of every young rider's mind in their bids to break into the WorldTour.

How does an amateur rider compare to the demi-gods that are world-class road cyclists? It’s a question mulled over by many Sunday-morning club runs all around the world. A 2024 study didn’t necessarily set out to answer that question, but it did lift the physiological and performance lid on a recreational rider who’d completed the 2023 Tour de France parcours. 

The 58-year-old completed the event in 191 hours compared to the WorldTour rider’s 87 hours, driven by a VO2max nearly half that of the professional and weighing 96kg compared to the full-time rider’s svelte 67kg. It makes for interesting reading, at least from the angle of who rode closer to their individual limits. But as far as seeing through a comparative lens? They were riding on a different planet. 

But it did get us thinking, if an average amateur matched the training hours of an elite and enjoyed the full-time support of a nutritionist, strength & conditioning coach, masseuse and sport scientist, just how close could an amateur come to mixing with the world’s best? What separates the haves from the have-nots, the great from the good? Naturally, that leads us to ask, what attributes make a great junior rider a great senior? Let’s dig into nature and nurture in our quest to reach the top of the Parisien podium… 

Ageism rules

Stephen Barrett is head coach at Decathlon AG2R La Mondiale. He’s not only involved in the recruitment of riders to the team’s WorldTour men’s squad but also its development and under-19 teams. He knows what it physically, mentally and emotionally takes to reach the upper echelons.

“Not surprisingly, the biggest factor that’d prevent someone making it at the top level is age,” he says. “It’s not something we should pat ourselves on the back for, but you become very ageist when it comes to recruitment. If you’ve got a 28-year-old or a 19-year-old, the probability of the 19-year-old developing to a higher level over the next four or five years is higher than someone who’s near 30.”

“That said, on our development team, that this year numbers 12 riders, we always try to keep spots available for late developers. Tom Donnewirth came to us as a 25-year-old in 2024 and made it to the WorldTour with Groupama-FDJ for 2025. Geoffrey Bouchard also came to us [as] a trainee pretty late, at around 25 years old. He’s still with us and has won King of the Mountains titles in the Vuelta a Espana [2019] and the Giro d’Italia [2021]. But all in all, most teams are ageist.”

Which arguably isn’t biased when you dig into the physiology. As you age, there’s a natural reduction in both the size and number of muscle fibres, especially your type-2 fibres or your fast-twitchers that generate high levels of movement for short periods of time. For many, these lose strength at around 30 years old (albeit there’s little evidence in Barrett’s team, the 34-year-old Sam Bennett winning two of Decathlon’s three WorldTour victories to date in 2025).

Conversely, type-1 fibres, the slow-twitch fibres, are packed with mitochondria (the cells’ energy producers), a richer capillary supply and greater aerobic respiratory for long, steady efforts. Comparisons of muscle biopsies from younger and older individuals reveal that type-2 fibres are smaller in the older athlete, while the size of type-1 fibres is much less affected. 

The reason why is down to many reasons but the biggest culprit is a drop in testosterone, which reduces by around 1% each year when you turn 30. That’s not great, as testosterone is vital for building and preserving muscle, especially those fast-twitchers. It also helps to create red blood cells, like nectar to the endurance athlete; boosts bone density to prevent conditions like osteoporosis; and accelerates recovery between sessions. Weight training has been shown to ameliorate this testosterone decline, but no matter your commitment, you simply can’t generate the same power at 40 as you can at 20.

It's a similar picture with human growth hormone. hGH helps to burn fat and boosts muscle, but like testosterone, it drops as you age. 

Women endure similar age-related falls in muscle mass (sarcopenia), which is heightened during the menopause. Again, strength training helps, as does raising protein intake, but if you have ambitions of making it at WorldTour level in your late 40s, you need to think again.

How well you might cope with 100km/hr descents of the Galibier or Stelvio remains to be seen, too, as research indicates that reaction time peaks at 24 and then declines by around 10 milliseconds a year. That means a 34-year-old’s reactions could be up to 100 milliseconds slower than 10 years previous, which could be the difference between victory and defeat. Why? The decay is due to changes in nerve fibres that slow the speed of conduction as you age.

All about the genes?

Of course, there’s a genetic element to proceedings. You might possess the physical and psychological aptitude to train up to 30 hours a week, but do you have the DNA? Are you a responder or non-responder to your training? No matter how hard you try, it’s not guaranteed. Take an early 2000s US study that looked at trainability, placing 742 sedentary people on a 20-week exercise programme. Measured factors included the ability to process oxygen and resting pulse rate. Dr Claude Bouchard discovered that 10-15% of participants simply didn’t respond to exercise, while others showed a 40% improvement in how efficiently their muscles could use oxygen.

“There are thousands of variations in our genes that influence endurance performance, which will be relevant to a road cyclist,” says Alun Williams, professor of sport and exercise genomics at Manchester Metropolitan University in England. “That much we know. What we don’t know is which ones. The proportion of genes we know too much about is very small.”

That applies the brakes to a good recreational rider seeking out a sports genetic test claiming to identify whether they’re naturally more suited as an endurance or power athlete. Years ago, there was an explosion of these types of tests, marketing the dream of optimised training based on your genetic make-up. I tested one myself from a company called DNA Fit, which told me something I already knew: I was highly middling when it came to power and endurance. It was interesting, but basing your entire exercising future on results from a handful of genes seemed somewhat exaggerated, or as noted exercise physiologist Graeme Close would say about adapting Bonafide science for commercial opportunity, “Sciencey.” 

“Companies like DNA Fit went too early,” says Williams. “The vast majority of gene variants that should have been included weren’t, and do you know why? Because nobody yet knows what they are.”

How ACE are you?

Which isn’t to say the likes of DNA Fit didn’t have some substance to them. One gene covered by the test that also became the focus of David Epstein’s must-read The Sports Gene was the ACE gene. ACE stands for angiotensin-converting enzyme. It’s one of the most-studied ‘sports’ genes, including by Williams himself, and has been linked with endurance performance.

“There’s debate about whether if you have a certain allele combination, you’ll have naturally high parameters of aerobic fitness like VO2max. That’s still to be ascertained,” says Williams. You inherit one allele each from your parents, with each pair of alleles representing the genotype of a specific gene. The phenotype is the observable expression of the genotype. “What seems clearer, or more probable, is that your ACE gene impacts how you respond when oxygen availability is low.

“Take a cyclist who’s constantly riding in excess of 2,000m above sea level. Their ability to tolerate and perform well at altitude could be affected by the ACE gene. In fact, it’s not just at altitude. Low oxygen availability is relevant deep within the muscle when working hard, so [it] is relevant at sea level, too.”

Do you have the perfect ACE gene combination that hoovers up oxygen no matter the topography you’re riding? That fuels your working muscles with an inexhaustible supply of endurance nectar? If you do, that might be one step closer to the pros, albeit in the complex world of genetic perfection, a very tiny step. It’s the same with another gene, ACTN3, which garnered similar media attention to the ACE gene around a decade ago. 

“It does a couple of things to skeletal muscle, including making a difference – again, a very small one – to the proportion of type-1 and type-2 slow- and fast-twitch muscle fibres you possess,” says Williams. “If your X allele dominates, you’ll naturally have slightly more type-1 fibres, which is useful for endurance. If you’ve got the other variant, the R allele, that’s going to give you slightly more type-2 fibres, so not as good for pure endurance but good for power.”

Choose your parents wisely?

It's a complex picture in search of your natural propensity to rub shoulders with van Aert or Vollering at the peak of the peloton but, in reductive fashion, is it simply about choosing your parents wisely? Seemingly, it didn’t do Mathieu van der Poel any harm. His genetic lineage is well-publicised. His father, Adri, is a former six-time Dutch national champion who won the World Cyclo-cross championships in 1996, plus has two Tour de France stage wins on his palmarès. Mathieu’s maternal grandfather is Raymound Poulidor, the forever bridesmaid who thrice finished runner-up at the Tour and was third five times. He did win the Vuelta a Espana in 1964. 

So, Williams, if your mother and father are competitive road cyclists, are you more likely to make it as a pro? “Maybe,” he replies. “Yes, their parents’ genes might be great for endurance cycling, but so might parents who’ve led a completely different lifestyle and didn’t cycle. 

“I agree that if you have two people who follow the same training programme and one of them is clearly better than the other, then what are you left with? Genetics. But even then, we know through modelling work we’ve done that there are so many genetic variants, no one is going to possess the perfect endurance-athlete genome. It’d be like winning the lottery every week for a year. But to be a professional you don’t need genetic perfection – you’ve just got be in the top half-a-percent or so.” Some would suggest Tadej Pogačar is a Euro Millions victor daily.

“Then, as it would be with an amateur athlete, it’s about maximising their personal environment – in other words, training, diet and lifestyle,” adds Williams. “The only way to really know if you’re good enough isn’t by having a sports genetic test. It’s to spend years training and living an athlete’s life.” 

Turning potential into peak performance

This brings us back to Barrett. The Irishman’s already ruled out the majority of us from turning professional due to age. So, let’s refine our search to the younger cohort. What exactly are the likes of Decathlon AGR2R La Mondiale and their WorldTour contemporaries looking for in adolescent riders?

“We certainly look at their current key physiological attributes,” says Barrett. “One of the most important is VO2max. It’s a little crude, and if you’re a WorldTour rider and have a high VO2max but low efficiency [factors like low anerobic threshold and low FatMax], you’re going to be beat nine times out of 10.

“But when it comes to 16-, 17-, 18-year-olds, you need to make so many assumptions, one of which is that a high VO2max means they have the potential to tolerate the higher workloads that naturally come with training and racing at WorldTour level.”

Barrett says that the VO2max norm for those making the under-19 squad is a startling mid- to high-80s. That’s measured in millilitres of oxygen a rider can process each minute per kilogramme of bodyweight, or ml/min/kg, with a good amateur rider tipping over 60.

As for tolerating workload, “On average, WorldTour men are racking up 30,000km a year via training and racing, though there’s a wide range there. Guys who are generally based in Belgium might reach up to 34,000km a year, with those in Andorra more like 26,000km due to the climbing metres.

“When you’re in your late teens, competing in junior races and cyclocross events, you’re looking at around 16,000 to 18,000km a year. That’s quite a discrepancy. You can’t just double that volume, but you do need to start closing the gap between the two levels to cope in races that regularly hit 240km. That’s one of the main goals of the development team – to help the transition from the under-19s to the seniors. 

“Of course, there are outliers, like Paul Seixas, who this winter jumped straight from the under-19s to the WorldTour [via a glittering 2024 for the then 17-year-old that saw him win the junior time-trial world title and the multi-stage Giro della Lungiana]. But, in general, we gradually manage that progression to build durability.”

Beating fatigue… and the competition

“Durability.” That’s the sports science buzzword of the past couple of years. In essence, it’s a rider’s ability to resist fatigue over long, brutal days in the saddle. Work by James Spragg, coach at Tudor Pro Cycling, showed that fresh power numbers between under-23s and senior riders were pretty much the same. What differed was the numbers they could generate when fatigued. More precisely, while under-23 riders’ figures dropped from as early as 1,000kJ work done, for senior domestiques, you were looking at 2,500 to 3,000kJ. GC riders were even higher.  

While there’s undoubtedly a genetic element to managing fatigue – as forementioned – Spragg noted that a huge volume of banked miles proved more important to forging durability than intensity, albeit riders still needed to maintain a certain amount of high-intensity efforts.

“It’s why we’ve looked at durability, or fatigue resistance as I call it, for many years,” says Barrett. “Young riders and their coaches send us their data, but once we’ve shortlisted potentials, they undertake fitness tests with us, too. One involves a long ride that includes several five-minute efforts early on and again at the end to test their durability.

“Then again, I feel some teams are placing too much emphasis on durability as a key recruitment metric as it’s something that can improve a lot over two or three years, especially when they’re young. In fact, if a 17-year-old comes to us and has awesome durability and a large VO2max, you start asking yourself how close are they to their performance ceiling? How trainable are they are to improve over the next few years? You make so many assumptions when bringing young riders in, but that’s part of the job.”

Cycling’s not solely a physical battle, of course. There are the psychological and emotional sides, too. “It’s important that we identify some of the psychosocial factors that influence high performance,” says Barrett. “We’re keen to understand what motivates them and how they cope with pressure. The speeds have exploded at WorldTour level, and racing is more stressful than ever.

“We also look at the social media stuff but not overly. It’s not something we try to change or curtail, but we must be aware as coaches and directeur sportives of its influence. For instance, the younger riders might see Remco or Tadej riding 300 watts for six hours and try to do the same. They then might perform for a day or two but become inconsistent and blow up. We need them to have trust in what we’re doing with things like training plans and get them to buy into it. That gives them confidence, and hopefully they improve.”

Whether they improve enough to make the senior grade remains to be seen. Whether you’re a budding professional or a keen amateur, you need concentration and a strong skin to resist temptation and overcome disappointment in search of your best, whatever that is. Sadly, if you began reading this feature thinking you’ll celebrate your 40th birthday by wearing yellow, think again. Making it at the upper level requires taking this focus and applying it at a young age. For those who are reading this, late teens or early 20s, and are becoming disheartened that your pro dream will remain just that, take comfort in our sign-off from Barrett.

“I use Ben O’Connor as an example to the younger riders of someone who didn’t break onto the scene like Tadej and Remco but grew into a world-class rider. He came to our team as a 25-year-old with potential. Now 29, he has second places at the Vuelta and Worlds (both 2024) to his name. Success isn’t guaranteed, but if you work hard, you give yourself your best shot.”

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If you are looking to find a new cycling challenge this coming summer, Vätternrundan is one to shortlist. It’s the ultimate endurance sportive challenge, riding around a stunning 315km (196 mile) course in central Sweden.

You may not have heard of the Vätternrundan, but it’s a huge event both in its distance and the number of participants. The ride is around Lake Vättern, the second largest lake in Sweden and starts and finishes in Motala, around 250km southwest of Stockholm. It takes place on 13th and 14th June this year, and it’s still not too late to sign up for this spectacular sportive.

Vätternrundan is in its sixtieth edition in 2025 and with 25,000 riders it's considered the world’s largest recreational bike event. It attracts riders from over 70 countries each year, with its overseas profile increasing year-on-year and over a third of participants now from outside Sweden. There are around 80,000 riders and spectators in total over the event week.

Participants set off in small groups throughout the day and, although it’s called a race by its organisers, it’s a classic sportive format, where you can take your own time, rest up when you need to and find refreshments at the nine feed stations or in the numerous towns and villages along the way.

There are no winners, but times to checkpoints along the way and to complete the course are available to individual riders post-event.

Since the ride takes place close to midsummer, you can enjoy the extended daylight hours at this northern latitude. The largest number of finishers complete the ride in around 14 hours, but the fastest get round in a little over seven.

Don’t think that because the ride is around the shores of Lake Vättern it’s all flat. There are plenty of ups and downs with Fagerhult the highest town at 196m elevation and a total of over 2,000 metres of elevation gain. 

If 315km sounds a bit much for you, there is also a 150km route, two different 100km loops, and MTB and a kids’ ride too.

There are loads of accommodation options for participants in and around Motala, with hotels, B&Bs, hostels and camping, while many residents offer rooms or entire apartments or houses to riders.

And a bike expo to match the ride in size 

For this year's event the organisers have added the Nordic Bike Expo, which will take place around the harbour in Motola, right next to the start and finish area. It will be a highlight of the events surrounding the ride and is open on 6th and 7th June prior to the ride and also 12th, 13th and 14th of June over the weekend of the Vätternrundan ride itself.

There will be around 60 bike brands exhibiting, making it the largest bike expo in Scandinavia. Visitors will have the opportunity to browse bikes and equipment for road, gravel and mountain bikers from beginners to elite riders, as well as bikes and kit for recreational bike riders. 

Leading brands partnering the Vätternrundan ride include Shimano, Canyon, Craft, Wahoo – oh, and Carlsberg.

You can find food vendors, a kids’ play area, speaking events and a whole range of other activities, as well as bikes, bikes and more bikes. There’s also a test track where you can try out a wide range of the latest bikes yourself.

There’s more info about the Nordic Bike Expo on this link for potential exhibitors.

Zwift has got into the act too, with a Vätternrundan group ride series leading up to the ride and there are more training programmes online for riders aiming to complete the course in sub-15, sub-12 or even sub-10 hour times.

Interested in riding the Vätternrundan? You can find out more and register here. 

If you ask any professional athlete how to get faster, chances are they will mention the word recovery. 

It's a common misconception among amateur athletes that to improve, you need to train more. It's true up until a point, but it ignores the basic principle of training, which is that you introduce a stress, then allow your body to recover, during which it will adapt and improve its capacity to deal with the same stress next time. 

Over time, this stress, recover, adapt, and repeat process is known as progressive overload. We all know the stress part well: If you're a cyclist with any competitive ambitions, you'll have undoubtedly tried to use a training plan, fastidiously following interval sessions that get harder each week and all being well, set you up for success at your target event. 

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But if you don't pay attention to the recovery part of that process, it'll more likely lead to burnout. Chronic tiredness, prolonged muscle soreness, irritability, decreased performance, and even insomnia are some of the symptoms, but the end result is probably illness, and definitely an inability to complete the sessions you've set yourself. 

A good way to think of it is like a bucket with a hole in the bottom. If you keep on pouring in the stress without letting it empty, your bucket will eventually overflow. 

But the secret that professional cyclists know, which most of us amateurs overlook, is that you can find ways to increase the speed at which our bucket empties. 

Eating healthily, increasing protein, stretching and staying hydrated are some of the behaviours, but they pale in comparison to the benefits of a good night's sleep. 

It's for this reason Team Sky used to bring their own mattresses to the Tour de France. It's also why you'll see the likes of Tadej Pogačar wearing an Ultra Human ring and Mathieu Van der Poel wearing a Whoop strap, both of which are designed to track your sleep and help you take steps to improve your recovery. 

"Sleep is a key time when your muscles can repair and regenerate,” Kristen Holmes, Principal Scientist at Whoop told Cyclingnews, and interestingly, she added that “Athletes need to recognise that preparing for sleep begins the moment they wake up.”

There are a few key ways in which you can do this, which we've outlined below. 

1. Optimise your environment

The room in which you sleep is an important factor in improving the quality and quantity of sleep. Research has shown that a dark, quiet and cool bedroom is optimal, but you can't understate the value of a good mattress to send you into a slumberous snooze. 

Buying a good quality mattress is rarely a cheap expense, even if you do try to reassure yourself by calling it an investment, but by chance, with the Black Friday sales going on right now, there are a few great deals worth considering. 

We've plucked the following few from our sister site Tom's Guide, which has an entire team dedicated to sleep. (What a job!)

2. Create a relaxing routine

Holmes stresses that it is important to allocate some time to wind down before you go to bed, recommending that this begins around an hour before you want to sleep. This can include reading a book, taking a warm shower, listening to relaxing music or doing some breathing exercises.

As easy as it can be to wind down in bed with a scroll through social media, this exposure to blue light from your phone's screen can affect your body’s willingness to sleep. It not only increases your alertness, but it suppresses your body's sleep hormone melatonin, essentially tricking your body into thinking it's still day time.

Holmes also adds that working out late at night should be avoided as much as possible as this raises your internal body temperature which can make it harder to fall asleep.

3. Maintain a consistent schedule

Going hand in hand with the routine above, a consistent schedule of sleep and wake times will also help your body understand when it's time to switch off. This can not only speed up the time it takes to nod off, but improve the quality of your sleep when you eventually do too. 

The reason for this is it regulates your circadian rhythm, your body's internal 24-hour clock which influences when you feel awake and sleepy. The stronger this rhythm, the bigger the signals it will send to your brain.

Going to bed at roughly the same time each night, waking at the same time each morning, getting early morning sunlight and avoiding late-night stimulants such as caffeine and alcohol are important techniques here. 

4. Watch what you eat

Eating healthily is not only useful for nourishing your body to maximise recovery, it can also help you sleep better, leading to double the recovery gains. 

Holmes recommends avoiding caffeine for at least four hours before bed, but things like nicotine, sugar, and alcohol should also be avoided as you wind down for bed. 

Hydration is key too, but limiting too many liquids before bed will help to avoid the dreaded midnight toilet trip. Spicy or fatty foods should also be limited, as they can lead to indigestion and even heartburn, which aren't conducive to a restful night. 

For more information, our in-depth feature on how sleep can improve your cycling has more. 

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There are many reasons you might want to learn about the benefits of cycling. Maybe you’re curious about how your favourite pastime could impact your mental health and sleep patterns. Perhaps you’re trying to get fitter, or you’re prepping for an inevitable chat with someone who doesn’t understand why you do it.

Whatever the reason, we can confidently say that cycling comes with a boatload of benefits. From elite racing to making local journeys by bike, any time spent in the saddle can only be a good thing. 

In this article, we’ll draw upon the expertise of researchers, health professionals and other prominent figures to take a deep dive into some of the key benefits of cycling, so you can ride out with the confidence that you’re doing something great for yourself, as well as the community around you.

Cycling makes you stronger and fitter

Let’s start with one of the more obvious benefits of cycling. It’s a form of aerobic exercise that can do wonders for your physical health, so cycling for fitness is a great way to give yourself a boost.

“The physical benefits of cycling are wide ranging,” says Gail Brown, a physiotherapist and cyclist. “It’s a great way to work your cardiovascular system, mobilise joints and strengthen your muscles without much impact.”

Contrary to popular belief, cycling doesn’t just work your legs. “When you ride a bike, you need to balance, engage your core, and work the muscles throughout your upper body,” explains Brown. “It’s a full-body activity, ideal for managing health conditions, maintaining fitness, and building strength, whatever system is affected.”

Cycling is also particularly useful for anyone who’s recovering from surgery or illness. According to Brown, choosing the right format and intensity to start with is key: “Sometimes, being open to using indoor trainers, adapted bikes, or e-bikes is important to create a load that’s manageable and feels good,” she explains. So if you were thinking of investing in one of the best smart trainers, or best electric bikes, there’s your sign to go for it.

Plus, the benefits extend beyond recovery. There are endless ways to get the most out of cycling and boost your health, whether it’s through endurance training, increasing power output, or simply enjoying the freedom of movement. 

“Of course, as with any activity that makes you feel alive, it comes with some injury risk. However, not engaging with activity carries a much bigger risk of developing health conditions,” says Brown. “In fact, cycling has been shown to drastically reduce all cause mortality risk. People who cycle to work, compared to non-active commuters, were found to have a 47 percent  lower risk of dying from any cause! How amazing is that?”

Cycling is good for the environment 

With the climate crisis still very much in need of addressing, cycling offers a clean, green alternative to driving. This benefits not just the individual but the community as a whole, by reducing carbon emissions and air pollution. So if you’ve been on the fence about leaving the car at home more, then there are many reasons you should cycle to work.

Rachel Aldred, Professor of Transport at the University of Westminster, emphasises the importance of making the switch: “It’s important where cycling trips come from,” she says. “If people switch from car, taxi, or motorbike, this reduces emissions of carbon and local air pollutants like particulate matter and helps cut road noise.” 

Given that road transport accounts for over 25 percent of carbon emissions, Aldred notes that these changes can make a significant difference: “These benefits can be substantial and also contribute to local environments being more pleasant.”

Peter Roderick, Director of Public Health at City of York Council, further highlights these benefits. He explains that York’s Local Transport Strategy is committed to reducing car traffic by 20 percent and making cycling one of the easiest and most affordable ways to get around. By encouraging a shift away from cars, he says, cities can drastically lower emissions and become healthier and more sustainable: “Increased cycling also contributes to better air quality and reduced road congestion, benefitting the population as a whole,” Roderick adds.

Bruce Bennett, Professor in Film Studies at Lancaster University and author of Cycling and Cinema, explores a more conceptual connection between cycling and the environment. Reflecting on the impact cycling has had over time, he suggests that it allows us to reconnect with our surroundings in a unique way: “We take the bicycle too much for granted, but it could have a far-reaching and revolutionary effect on the world in the next century.” In this sense, cycling doesn’t just reduce our carbon footprint; it also provides us with a more intimate connection to the world around us.

He adds: “Like the gaze of the film spectator, the mobile gaze of the cyclist reveals new visual and conceptual perspectives on the environments through which they travel, bringing significant details into dramatically sharp focus.” In other words, cycling gives us a closer, more personal experience with our surroundings, and allows us to access landscapes we wouldn’t otherwise reach behind the wheel of a car. Perhaps this kind of connection to our local environment will motivate us to protect and preserve it.

Cycling can improve your mental health

In addition to physical fitness, the mental health benefits of cycling are vast, from reducing stress and anxiety, to improving mental focus and clarity and promoting better sleep. We’ve written before about how indoor workouts can benefit mental health, and being outside can be even better.

According to Josephine Perry, Chartered Sport and Exercise Psychologist and author of The Psychology of Exercise: “Cyclists know that their bike doesn’t just help them stay fit and healthy physically, but also mentally.” Crucially, she continues: “There is now a stack of scientific evidence which backs up this belief.” For some mental health issues, Perry notes, riding a bike “can sometimes be as effective as a pill or psychological therapies.”

The impact extends beyond just the body: “When we cycle regularly, we increase our physical and general self-esteem. Those with high self-esteem tend to have high life satisfaction, resilience, and greater achievement in education and work.” This can have far-reaching effects on life satisfaction and overall mental wellbeing, helping cyclists to effectively manage everyday challenges.

Even a short bike ride can have a profound impact on our mood. In one study, participants who exercised for 30 minutes before watching an emotional video bounced back from negative emotions faster than those who simply stretched. This, says Perry, shows how “exercise can help us bounce back quicker when negative things do happen to us.”

For an even greater mental health boost, she suggests venturing into nature: “Researchers have found that being in the natural environment can reduce stress and help us recover better from stressful events. The benefits are often amplified if we’re not only spending time in the rural outdoors but also exercising in it.”

So there is plenty of evidence to show that cycling in the fresh air does more than just make us feel good, physically. There’s even more to learn about how cycling can benefit physical and mental health for women specifically.

Exercise can make you more productive

Not only can cycling improve your mental wellbeing in relation to stress, anxiety and depression, but it can help sharpen your mind and focus at work. “I have often come back from a ride finding I have a much clearer head, I feel more creative and I am better able to make a difficult decision,” says Perry.

There’s even research to back this up, suggesting that cycling may boost brain function: “Neuroscientists have found that when we do vigorous exercise our frontal executive network system (the part of our brain just behind our forehead) gets increased blood flow,” Perry explains. “This area is linked with planning, focus and concentration and goal-setting suggesting that exercising is giving us cognitive clarity.”

She continues, explaining that the hippocampus, which is the part of the brain responsible for learning and memory, also benefits from regular exercise like cycling. According to recent studies, she says, vigorous aerobic exercise can “trigger new neurons to develop”, which means regular cycling could even improve our cognitive performance over time. 

Cycling can bring people together

Beyond the positive effects on physical and mental health, there are plenty of social benefits of cycling as well, whether it’s through joining a cycling club or connecting with others at a community bike kitchen. Cycling (and by extension, tinkering with bikes) as a group can be a great way to meet like minded people.

Organisations like The Bristol Bike Project (BBP) and Cycling UK’s Community Cycle Clubs programme provide an array of sessions and workshops specifically aimed at socially isolated people and those who face barriers to employment. They do more than just put bikes back on the road; they create meaningful connections within the community.

Sarah Mitchell, chief executive at Cycling UK, explains: “Through projects like our Community Cycle Clubs programme, we’ve helped build and foster relationships with youth groups, refugees, people with disabilities, and those more impacted by the cost-of-living crisis. By creating welcoming communities for people who enjoy cycling, we not only encourage better physical and mental health through exercise, but we also create a place for people to meet and make friends. Our Community Cycle Clubs are truly inspiring, and we’ve seen how they can help rebuild confidence and foster bonds that last a lifetime.”

Drew Rose, HR & Governance Coordinator at BBP, adds: “Of course, it’s important to us that we’re reducing waste by repairing and rehoming unwanted bikes, but there are also less obvious benefits from our community bike workshop that are just as important. For example, bringing participants and volunteers together from very different backgrounds increases community cohesion and reduces social isolation.”

In this way community bike projects offer more than just access to cycling; they cultivate a sense of belonging, provide practical skills, and create a supportive network that extends beyond the workshop.

Peter Cox, Emeritus Professor at the Centre for Technology and Social Change, Linköping University, expands on this: “Cycling, and especially the shared act of working on bikes together, can create a profound sense of belonging and collective identity for those who may feel isolated. For individuals who are part of visible minorities or marginalised groups, these activities go beyond simple recreation. They provide a space to connect with others over shared practices, fostering clusters of cultural identities and mutual support.”

In this sense, cycling and the communities that form around it can offer a crucial support network, helping people to develop skills and connections that might otherwise be out of reach to them.

As you can see, there are plenty of great benefits of cycling. Not only does exercising in the fresh air improve your physical health, it can boost your mental health as well. On top of that, getting involved in cycling communities and local projects can provide opportunities to meet and connect with likeminded people, and it can’t be understated just how much better it is for the environment than driving. 

So whether you were just curious to learn more, or were arming yourself with the facts to share with others, you should have plenty to go on now. 

Are there any other benefits of cycling you’ve noticed that we’ve not talked about here? If so, share them in the comments.

Cycling is a sport that heavily rewards consistency with regular training as the cornerstone of any good training plan. Motivation is the underpinning element that is arguably the most important if you are looking to maximise your performance with everything else stemming from a place of motivation. 

Naturally, sometimes heading out for a ride will feel difficult or even not worth doing. Finding ways to motivate yourself can help keep you on track even when the weather or other factors in your life are making it tough to head out and turn the pedals. 

To find out exactly how to keep on top of your motivation and how best to set yourself goals that will light the fire within you, we caught up with professional coach Jacob Tipper. Having raced professionally himself, before coaching riders such as Ben Healy and Hannah Payton he has a unique perspective to shine some light on the intricate and often delicate subject of finding a healthy balance with motivation and goal setting. 

Why is having a goal to work towards important in cycling? 

Having a goal in mind whether that is to ride your local 30-mile loop at a certain average speed or to build up to your first race or a grand fondo is a great way to give each ride a purpose beyond itself. 

“It's giving you an excuse, to plan and have a bit of structure and stimulus beyond just wanting to ride hard on a Tuesday night to give yourself a good workout. It becomes that those Tuesday night hard rides are working towards something bigger.” Tipper explains. 

If each ride is viewed individually, it is harder to stick with it when you are tired or if the weather isn’t great. When you set yourself a goal you can clearly see how missing a week of riding or not committing to a session is going to have a knock-on effect either delaying you from reaching your goal or underperforming when it comes to an event. 

Tipper also explains that when people have a goal to work towards, “you really see the added motivation of people turning it on and suddenly starting to chase the process you can see that they seem to start enjoying it a bit more.” 

Cycling is a sport that at times is characterised by suffering and pushing yourself into uncomfortable places, if you do not have a good reason as to why you are doing this the motivation will only last so long before you no longer see the fun of going out and pushing your limits. 

SMART targets really are the best way to set your goals 

You have almost certainly come across the SMART acronym for goal setting, which is for good reason. It stands for Specific, Measurable, Achievable, Realistic and Time-sensitive. By setting your goals using this method it becomes easy to define a path from where you are to where you want to be. 

“As a coach I get people coming to me and saying their goal is to just be fitter.” These open-ended broad goals are very hard to achieve because there is no yardstick for what is exactly meant by ‘fitter’. Instead breaking the goal of being fitter down to something measurable gives you a performance metric to evaluate your riding against. 

Working out if you want to ride faster over a specific course, ride further, increase your power or complete a sportive will allow for a plan to be formed around it. The more specific you can be the easier it is to work towards as you can target exactly what needs to be done to improve in the right direction.  

For those newer to the sport, knowing what is achievable can be a tough ask as it is hard to know how you are going to progress. “This is where enlisting the help of a coach can be really beneficial to people.” Having an experienced pair of hands to help guide you through your goal-setting process is a great way to ensure that you don’t set lofty goals that are so far out of reach that they actually dim your motivation. 

It is a fine line to set a goal that will push you and present a challenge without being unrealistic. “You should have a direction to go in, and it's not always super important what that direction is. It's just good to know that you've got a direction rather than just aimlessly riding.” Not all goals have to be massive long-term goals, setting some smaller intermediate goals is a great way to keep you on track and to visibly show that you are making progress toward the bigger goal. 

Give yourself enough time to achieve your goals

It is easy to get motivated once you have a goal in mind and you want to immediately go out and chase it as quickly as possible. This is a surefire way to end up with both emotional and physical burnout, it is far better to take steady small steps to achieving a target rather than trying to force your body to adapt. 

“10 to 12 weeks gives you a chance to really have more of a plan. It depends on where your fitness is at. If you're not particularly fit and you're getting back into training then having some intermediate goals every three to four weeks will most likely show some change.” This can be great for motivation as you consistently see your ability increasing and it reaffirms that what you are doing is working. 

“If you are already highly trained and you're already doing as much as you can do with the time you have and the goal is to squeeze that last couple of per cent, then you're not going to see a couple of per cent change within three or four weeks. It will take you a bit longer to get there.” 

Setting goals in 10-12 week blocks gives your body time to adapt to the new training stimulus as well as go through a few periods of recovery to really let the training benefit take effect.

For particularly lofty ambitions it might be that you have a series of 12-week training blocks that are all gradually building to an ultimate goal. It is good to keep each block fairly short as otherwise it is easy to lose track of what you are working towards, for example, setting a goal for six months down the road will make it hard to stay on track and measure your progress without a series of intermediate goals. 

It is just as important to avoid over-doing it as it is to have a goal

Much like anything in life, there can be too much of a good thing and for those who find themselves hyper-motivated to achieve their goals, it can be easy to end up burning out. 

The key to avoiding burnout is being able to identify it as early as possible. One of the ways that Tipper monitors athletes that he coaches is simply to listen to the language they use when discussing training, if things start to sound more negative than before and there is generally less energy coming from the athlete this is an early tell that maybe things need to be switched up to prevent the rider from burning out. 

An increase in irritability is another indicator that you might need to take an easier week or mix in some cross-training to stave off burnout. If you find yourself getting easily frustrated about things that typically wouldn’t bother you, it might be time to assess your training load and how you are conducting your sessions. 

This is another place where a coach can offer tailored insights to help you train to your maximum potential without burning out. For riders who aren’t coached, enlisting a strategy of two or three weeks of structured training with a week of easier-intensity riding can help balance things. Another great method to prevent burnout is to add in some cross-training. If you find yourself struggling to get out on the road bike, swap out a few sessions for running, mountain biking, swimming or strength training. 

If you have lost motivation, it is important to first understand why 

If you have lost your drive to get out and go for a ride it might not be simply a case of lacking motivation for cycling in particular. Tipper explains that the first step in finding your motivation is to first understand why you are currently not as motivated as you once were. 

“Often there's sometimes an underlying reason rather than just the cycling.” The reality is that everything we do affects everything else so if other areas in your life are becoming more stressful, this has a knock-on effect on your mood and motivations. “The world's getting harder to live in, with the additional pressures and stress, more things are taking energy away from us, be it in traffic or social media or our jobs. It's giving people less and less energy to focus on other areas of life and to enjoy their hobbies so much.” 

If this is the case, then riding should be seen as an outlet rather than an additional stressor and heading out for some riders that have no focus other than feeding the soul can be exactly what you need at that time. 

Once other areas of your life calm down and free up some bandwidth, the best way to spark your motivation for riding is to find a challenge that genuinely excites you. These don’t have to be big grandiose goals but they can be to ride more miles than your friends each week or to ride up your local climb at a target speed or power. Having these small, achievable but also low-pressure goals will likely have you excited to head out and press on the pedals. 

The number one thing that Tipper believes is key to finding your motivation is to make sure that the goals you set and work towards are purely for yourself. If you are setting goals to impress other people or to try and be better than someone else it is very easy for the goal to lose its appeal. 

Data is great but it is only part of the equation 

There is no denying it, as a collective group, cyclists love to nerd out on data, whether that is the average speed and power of your last ride or if it is breaking down your local hill climb segment to see where you can squeeze out a little bit more speed. Tipper is the first to admit that for a lot of riders, this can be part of the fun and definitely shouldn’t be something to be concerned about doing. 

This does change, however, when riders begin to obsess about their power, weight or speed. It can become a dangerous path to associating your self-worth with your ability on the bike which, even for a professional rider, is not a healthy state of mind to be in. 

It is easy to get hung up on your speed or power from ride to ride but it is only part of the equation. Tipper makes the point that “people will now go for a ride and suddenly worry about the data whereas before they wouldn't have known, so they couldn't have worried and would have just finished the ride.” 

It is great to have and adds another level of specificity to your training but cycling is a complex equation that is more than just what the numbers on the screen say. It can be all too easy if you start to fixate on the data of each ride rather than other things that matter just as much. Something to never lose sight of is the enjoyment of each ride and discovering new roads under your own steam. 

Another important factor to remember when it comes to data analysis is that you are very seldom comparing like for like. If you have changed power meters then there will be some level of discrepancy between them. Equally, if you used to have 12 hours a week to train and now you can only commit five then comparing your performances is irrelevant. Instead, you should focus on being the best you can be given your current life setting. 

If you are looking to step up your training and want to increase your performance, one of the best places to start is with your bike nowhere in sight. Strength training stimulates your muscles in a way that is hard to replicate simply by riding and can go a long way to eliminate any imbalances and prevent injuries. 

Adding resistance training in exchange for one bike session per week can also be a fun way to mix things up and add some variation to your training. If you struggle with motivation sometimes, throwing in a strength session will certainly do you no harm. 

If you feel like you have reached a plateau in your ability and you do not have any strength training in your regime, it could be the key to stepping things up a notch. 

Peak power production

This might be the most obvious performance benefit that resistance training can offer. Resistance training allows you to stress your muscles with a higher load per rep than is possible from just riding alone. 

Increasing the muscle's ability to withstand short bursts of high stimulation will allow you to increase your sprint power. This relies almost completely on the muscle's ability to generate force rather than on efficiency or fatigue resistance. 

Peak power resistance training can also benefit your sustainable power output by increasing muscular efficiency at lower outputs. If you have a peak power of 750 watts but have an FTP of 250 watts, when you are riding at an intensity closer to your FTP you are asking your muscles to operate at 33% of their maximum. 

If you can increase your peak power production with resistance training to around 1000 watts, riding at 250 watts only requires the muscles to operate at 25% of their maximum allowing you to progress your FTP through muscular potential. 

Increases muscle recruitment 

Another way that resistance training can help increase your power on the bike is by increasing how much of your muscle is used during a movement. It is easy to assume that when you push on the pedals, all of your muscle fibres contract to generate the movement, but this is not the case. 

What's more, many cyclists suffer from being quadricep dominant, meaning that the overwhelming muscle group that generates power on the bike comes from the quads. The issue with this is it neglects other muscle groups, including the biggest muscle group in your body, the glutes. 

Incorporating resistance training that focuses on working both the quads as well as other leg muscles such as the hamstrings, calves and glutes riders will be able to use a more rounded group of muscles to develop power. This will not only have the benefit of increasing your sustainable and peak power but it will also help increase your fatigue resistance as you are sharing the load across more muscle groups. 

Increases endurance 

It's not just long hours on the bike that increases your endurance capability, resistance training has also been shown to have a measurable benefit. In a performance setting, resistance training can help lessen your ability to perform high-power efforts after multiple hours in the saddle. Resistance training can improve muscle fatigue resistance, which can be ideal for race-winning attacks after hours of hard racing. 

For recreational riders there is some evidence to suggest that similarly to peak power resistance training, endurance can benefit from frequent resistance training. The exact reason behind how strength training increases endurance is still not fully understood however one theory from Rønnestad and Mujika’s 2014 study into the topic theorised that it could be a result of the need for fewer muscle fibres to be used for a given effort as the muscles fibres become stronger. 

Bone density 

If cycling is your only source of exercise, a very real issue that you could face is a degradation in bone strength. This is because cycling is a non-load-bearing activity that places very little strain on the body’s skeletal system. Over time if resistance training is not implemented your bone density can reduce. This not only increases your chance of bone fractures in the unfortunate event of a crash but also affects your body's overall health. 

Adding resistance training or running as a form of cross-training can greatly increase your bone density. This helps you stave off any trips to the fracture clinic but can also prevent issues such as osteoporosis later on in life. 

Injury prevention

Cycling is a very static form of cardiovascular exercise that works unidirectionally. With your hips fixed in place by the saddle, your feet fixed in place by your clipless pedals and your hands in a broadly fixed position on the bars, the only movement is in the vertical plane known as the sagittal plane. 

Working only in this plane does open your body up to an increased risk of injury as the full range of muscle movement is not used. Incorporating strength training that goes beyond the range of motion used in cycling can help create more durable muscles, ligaments and tendons that greatly reduce the potential for injury.  

The benefit of eccentric contractions

It is easy to get caught up in lifting heavy and focusing on the pushing phase of any leg-based exercise. On the surface, this makes sense as this is where the target muscles are used in extending the leg much like you do when pedalling. 

Eccentric contractions are also commonly known as negative movements and focus on the lengthening of the muscle rather than the contraction and this method can be incredibly effective for increasing a muscle's strength. 

Take a pull-up, for example. The concentric contraction would be the upward movement, and most people would simply relax on the way down. For an eccentric contraction, you'll emphasize a slow controlled descent, contracting the muscles to slow down the movement. You can use a step to get yourself back to the top, or you can pair the eccentric movement with an explosive contraction upward for extra stress. 

Spending between two to four seconds per rep focusing on a slow eccentric movement will load the muscle in a way that cycling does not. This is also a fantastic method to get started with increased loads as it is often possible to work at a higher intensity eccentrically than concentrically. 

Five exercises to get started 

Cycling involves a repetitive pattern of asymmetric movements which load the muscles of each leg independently of each other. What this does mean is that to prevent any mechanical biases it is worthwhile incorporating some unilateral movements. This works each leg individually under the same stress. This reduces muscular imbalances and prevents any injuries that can result from overly dominant muscles or limbs. 

Bulgarian Split Squat 

The Bulgarian split squat is a great exercise that works the glutes and quads with the potential to also incorporate the calves if performed with your heel raised. Working each leg individually exposes both legs to an identical stimulus that creates a balance in muscle between each leg. 

To perform a Bulgarian split squat you need either a bench or chair that is roughly knee high for you to place the foot of the resting leg. With the leg that is being exposed to the exercise placed around a metre in front of the bench you want to squat bending the front knee until the knee of the leg resting on the bench almost comes into contact with the ground. 

As your strength in this exercise increases, you can look to use dumbbells to add weight and increase the stress on the muscles. When performing the Bulgarian split squat make sure to keep your body in a fixed position, if you find yourself leaning forward and then straightening up through the movement the focus will be transferred from your legs to your lower back. 

Leg Press/Squats

Leg press or squats are great for working on your peak power production and muscular recruitment. Although in essence, they look like very similar exercises there is a big difference in the benefits of each. 

Leg press allows you to focus on driving the maximum force from your muscles and overall can be an easier exercise to get started with greater training force. Squats on the other hand require a level of balance and core stability to keep the barbell held in place throughout the range of movement, and as such, care should be taken to ensure proper form before adding weight. 

Overall squats are a more rounded movement that can help develop peak power, muscular recruitment, range of motion and strengthen the muscles, ligaments and tendons to help prevent potential injuries. 

Deadlift

The good old Deadlift can be a really good exercise to add to your routine if you are struggling to hold an aero position on the bike. The movement strengthens your posterior chain which is put under significant strain whilst riding in a long and low aerodynamic position. 

Like the squat, if you haven’t performed any sort of deadlift for a while, it is important to focus on good form and controlled movement with low weights before looking to increase the resistance. 

To really work both sides of your body equally, performing deadlifts with dumbbells rather than a barbell will require your muscles to independently stabilise each side throughout the movement. 

Plank

A strong core helps you put the power down especially when it comes to higher-intensity efforts like those on short punchy climbs. Your core is what connects the inputs of your upper body to the outputs of your lower body and if not worked on can quickly become the weakest link in the chain. 

The good old plank is a great isometric hold that works both your posterior and anterior core muscles. Once you are comfortable with a basic plank you can look to increase the intensity by introducing the 'plank walk' whereby you will alternate between a push-up position and elbows on the floor all while aiming to keep your core stable. 

Having a strong posterior chain can also help alleviate lower back pain whilst riding. 

Single Leg Bridge 

The glutes are often the most under-recruited muscle group by cyclists with the quads called upon for all the heavy lifting. In doing this riders miss out on using the largest muscle group in the body to share the load. 

Specifically working on glute strength will develop both the muscles as well as the neuromuscular pathways that will ultimately increase muscular recruitment and efficiency. 

If performing a single-leg bridge is too difficult to start off with, start with a conventional glute bridge and look to hold for 20-30 seconds. Once you are comfortable doing this look at isolating each leg to increase the intensity and to help correct any muscular imbalances. 

Add in some plyometric movements 

Along with traditional exercises such as the ones listed above it can be really beneficial to add in some plyometric exercises. Plyometric movements focus purely on fast, explosive force production which can boost muscular efficiency and neuromuscular pathways. 

A classic plyometric exercise to get started with is the box jump. This requires you to produce enough force to propel yourself upwards onto the box, as well as training your timing and coordination to bring your feet up and into position on the box. 

Plyometric movements will increase your sprint power and your maximal anaerobic capabilities. They also have the benefit of contributing to increases in bone density due to the force of the impacts from the explosive movements. 

If you're passionate about cycling but are finding it challenging to stay motivated with your indoor training routine, then we may just have the solution for you.

BKOOL is the most complete indoor cycling platform which brings realism, variety, depth, and ease of use together in one package – all for €11 per month, €110 per year, or €129 per year for a three-person family plan. And with a 30-day free trial now on offer at BKOOL.com, there has never been a better time to discover how BKOOL can transform your indoor training reality.

You may be more familiar with Zwift but BKOOL sets itself apart from the popular virtual trainer by providing the most complete virtual cycling simulator in today's increasingly competitive market.

Whether you're interested in real routes, spinning classes, track cycling, or customisable workouts, BKOOL has it all with four bespoke training modes – going beyond what apps like Zwift offer. This diverse variety of training modes means that cyclists of all levels can find the perfect fit for their training needs.

Tackle real routes around the world – at home!

Imagine cycling through the scenic routes of the Giro d'Italia and tackling the same challenging mountain passes from the comfort of your home. BKOOL's real routes feature allows you to do just that, as well as taking on other WorldTour bike races including Milan-San Remo, Strade Bianche, Itzulia Basque Country, and Il Lombardia.

With the largest collection of virtual cycling routes available, you can explore gravel roads, mountain passes, and MTB trails worldwide. In addition to that, you can also upload your virtual routes in video and 3D, sharing your favourite rides with friends and the global BKOOL community.

All you need is a GPX file and a route video to create and share your own virtual adventures.

Virtual spin classes to achieve your fitness goals

Spin classes may be a world away from the high mountain passes of Europe's most famous bike races, but for those of you who love the energy of them, BKOOL Spin Studio brings the gym experience directly to your living room.

Enjoy indoor cycling classes led by top instructors, available in multiple languages and running at varying lengths. Whether you're looking for a high-intensity workout or a more relaxed session, BKOOL Spin Studio has you covered.

With the flexibility to choose when and how long to train, you can fit workouts into your schedule effortlessly.

The only place you can train on a virtual track

In a major innovation in the virtual training world, BKOOL is the only virtual cycling app that includes velodrome racing. Now you can experience the thrill of track cycling in three different virtual velodromes, including the 2012 Olympic velodrome in London – perfect for racing, warm-ups, or cool-downs.

Test your skills with classic track events such as the Hour Record and kilo, and compare your performance with friends. The track training mode adds an exciting dimension to your workouts, making every session engaging and fun.

Structured and customisable workouts

Achieving your training goals has never been easier with BKOOL's structured workouts.

Designed by the expert cycling coaches at Wattslab, these weekly workouts cater to various fitness levels and objectives. By taking an FTP test, BKOOL will adjust the resistance of your smart trainer, ensuring your workouts are both effective and personalised.

With hundreds of workouts to choose from, or the option to create your own, BKOOL offers the most extensive catalogue of structured cycling workouts available.

Realism, a global community, and a low price

BKOOL's commitment to realism is unparalleled. Using the BKOOL app, your smart trainer or smart bike can simulate every slope, draft, and wind force, making your virtual rides feel lifelike.

Whether you're on a computer (PC & Mac), tablet (iPad & Android), or smartphone (Android), BKOOL ensures a seamless and immersive training experience. With Bluetooth or ANT+ connectivity, your training data is accurately transmitted, helping you track and improve your performance.

In addition to this, BKOOL is compatible with Strava, Garmin Connect, and TrainingPeaks so you can record all of your virtual rides. BKOOL Spin Studio is also compatible with Google Fit and Apple Health.

BKOOL is more than just a training tool, too – it's a community. Join thousands of cyclists from over 150 countries sharing their passion for cycling. With BKOOL, you can connect, compete, and collaborate with riders worldwide, enhancing your training experience and motivation.

Within this community, as well as testing yourself and making friends with fellow cyclists around the globe, you can also ride alongside some of the biggest names of the bike racing world – BKOOL's ambassadors include Alberto Contador, Chris Froome, and Oscar Freire, as well the Soudal-QuickStep and Polti-Kometa squads.

And all this comes at an incredible value. Despite offering more content – and more variety – than any other virtual cycling platform, the BKOOL experience comes in at just €11 per month or a further reduction at €110 for the year.

Families can also take advantage of the Family Plan for only €129 per year, with the offer covering up to three family members.

This affordability across a range of options makes BKOOL the smart choice for any cyclist looking to enhance their training without breaking the bank

So, don't miss out on the opportunity to revolutionise your indoor cycling routine, join a global community, and bring the fun back to indoor training.

You can try BKOOL's most realistic virtual indoor cycling simulator before you buy by visiting BKOOL.com for your 30-day free trial. Start your journey with BKOOL and pedal your way to success!

Core, the manufacturer of the core body temperature sensor, has announced an app update that will introduce the first generalised heat training zones for users as well as an updated Heat Strain Index designed to help athletes perform in high temperatures. 

We recently reported that the Core sensor itself has been widely adopted in the WorldTour, as Core announced a partnership with 10 teams including BORA - Hansgrohe and Canyon/Sram. A race to stay cool is also a component of the WorldTour performance arms race these days. 

Core says the relationship between skin temperature and body temperature is a crucial data point for informing pacing, heat training and cooling. The brand has looked at over three years of skin and core temperature data from 10,000+ athletes to inform the new mobile app updates. 

The updates, for now, take the form of an updated user interface, new Heat Training Zones and guidance, and an updated Heat Strain Index. The Core app and updates are free for all registered users and it sounds like more updates are due in the coming months.

The new Heat Training Zones and Heat Strain Index 

Core's new Heat Training Zones are based on the Heat Strain Index which Core says will allow athletes to 'train hot and race cool'. Core says the Heat Zones are thresholds which are meant to make core body and skin temperature readings easier for regular riders to understand and use. While plenty of riders already complete heat acclimatisation training, the brand says this will enable coaches to assign workouts to be completed in a specific heat zone. Athletes and amateur riders can also 'self-coach' more easily with help from the core website and app. 

The Heat Strain Index is Core's name for mean body temperature. Core's new and improved Strain Index formula converts mean body temperature into a value which ranges from 0 - 10. This can give riders a measure of how hard the body works to stay cool. Core says this improved formula will further help athletes learn about the thermal stress they are experiencing and 'how hard they work to stay cool'. Heat Strain Index can also be displayed live on the Core app and on Garmin smart devices. 

The above image shows how users can reference their Heat Strain Index score and see which Heat Training Zone this equates to and what that might mean for their performance on the bike and how they deal with the heat. 

Why does this matter? High heat strain will potentially result in more effort being needed to produce the same power on the bike, this means riders who aren't cool enough will experience a drop in performance. We have a feature in the works exploring this and just how much emphasis top-level teams are placing on cooling now. Simply put, the riders that stay the coolest will be able to produce more power when it matters. 

Do you take the bus, train, or car to work every day? Are you tired of the hassles, stress, and discomfort of that commute? The bike is calling to you, with the option of commuting on two wheels offering a range of benefits over the alternatives.

If you're looking for an option that is better for your physical and mental health as well as the environment, then getting to work by bike can offer just that.

That aside, getting on the bike a couple of times a day is also a great way to connect with nature, get some exercise, and clear your mind – so killing two birds with one stone by making it part of your commute makes a ton of sense.

While commuting to work can leave you feeling refreshed and energised to start your day, it'll also bring cost savings over train season tickets and car maintenance, even more so with the Cycle to Work scheme, which can save you up to 42% on a new bike.

If you're looking for a bike to get started with, you can check out Tredz's range of road bikes and electric urban bikes here.

So without further ado, here are our top six reasons for you to get cycling to work.

Physical health benefits

It's no surprise that getting out and about on your bike is a great form of cardiovascular exercise that can improve your overall physical fitness.

It strengthens muscles, enhances joint flexibility, and contributes to weight management. Regular commuting by bike can lead to better cardiovascular health, reducing the risk of heart disease and other health issues.

It'll bring mental health benefits, too

Physical activity through exercise releases endorphins in the brain, which are natural mood lifters. This means that cycling to work can positively impact your mental health by reducing stress and anxiety.

In addition to that, the time spent outdoors and exposure to nature during a commute can contribute to a sense of well-being.

Saving money

It almost goes without saying that cycling can be a more cost-effective alternative to other commuting options. Of course, you can spend big on bikes, but even the cheapest set of two wheels can get you where you need to be, provided they're taken care of. Once you own a bike, the expenses – when compared to fuel, parking, car upkeep, public transport season tickets and so on – are minimal. Over time, these savings can add up significantly.

Better still, the government-backed Cycle to Work scheme can save you up to 42% off a new bike and kit as part of a salary sacrifice – you save money by paying less tax – meaning there's an even lower barrier to entry.

It's eco-friendly

While taking public transport is better for the environment than driving your car, cycling to work is better still. Commuting by bike will reduce your carbon footprint and is a far more environmentally friendly form of transport than fossil-fuel-consuming vehicles.

You can do your small part to decrease air pollution by getting on the bike instead of in the driver's seat.

Saving time

Depending on where you live, getting to and from work by bike may actually be quicker than other forms of transport. During peak traffic and commuting hours, you're more likely to end up stuck in queues of cars or waiting in line for trains or buses – both of which have to make stops, of course.

A more predictable commute means that cyclists often enjoy a quicker door-to-door commute compared to other modes of transport.

Community and fun

Getting on the bike can foster a sense of community and connection, both with the world and other people, as well as just having some fun a couple of times a day.

Regular commuting by bike means you'll be surrounded by like-minded people every day, rather than being stuck on the train avoiding eye contact or getting stressed out in traffic. If you're already a cyclist then it's an easy choice to turn to your passion to get to work.

Comfort

Cycling to work during the wet and cold mornings of winter might not sound the most comfortable option right now, but once the seasons change, commuting via bike can be more comfortable than other options, such as public transport.

Nobody enjoys being packed onto standing-room-only buses and trains, getting sweaty on the tube, or squeezing into seats. With a bike, all of that can be a thing of the past – there's just one seat and all the room in the world.

Indoor cycling used to be something for only the serious rider or hardened pro, the ones who needed to train even when the weather was at its worst, making it impossible to pedal outside. Fewer training aids and no apps meant those who chose to ride indoors had to have some pretty in-depth training knowledge, or be willing and able to fork out relatively large amounts of cash for a coach. Being able to analyse power and other ride data was essential for planning and performing effective training blocks based on current fitness, in order to achieve future goals and get ready for upcoming events or races. 

These days, not knowing everything there is to know about training shouldn't put you off. Not keen on the idea of doing hours of research, and then putting it to use planning a strict schedule? Simply open Zwift, choose a training plan and get riding; outputs will be measured from your trainer, and sessions will be adapted to your goals. 

Many companies now offer completely tailored one-to-one training programmes from qualified coaches, aimed specifically at cycling indoors. If you are looking to take things one step further or feel you need someone else to tell you what to do, then this is the way forward. However there are so many apps and programmes to help you train efficiently that this is not really necessary for the majority.

The boom in indoor cycling and the COVID-19 effect

Massive advances in technology have brought about a boom in indoor cycling, be that on a turbo trainer, rollers, Spin bike, or in group fitness classes. It’s now a completely different experience to that of one or two decades ago, and it’s starting to be seen in a totally new light. Indoor training using an app is versatile, cheap (after initial setup costs), and an easy to use tool with real, proven effects.

The world shutting down in 2020 during the COVID-19 pandemic brought another surge in popularity. Cyclists and non-cyclists everywhere were looking for ways to keep fit and stave off boredom without leaving the house. Jumping on the turbo or rollers and setting yourself some goals was the ideal solution, and it brought many new users to apps such as Zwift.

Train without extensive knowledge of the science behind the numbers

Forget the planning pre ride and the analysis post ride, with the extensive availability of apps these days, all the hard work is done for you. As long as you have a smart trainer, or basic trainer plus power meter, you’ll be able to follow a training session or whole blocks of sessions based around your Functional Threshold Power, or FTP, which is a reliable measure of current fitness. Just as a coach would ask you to perform an FTP test and plan specific workouts around the results, an app harnesses data and scales sessions accordingly. FTP is also a great way to track performance over time. 

Professional coaches create the online workouts and plans so you know plenty of expert knowledge is behind them. Zwift has a number of training plans targetting different goals such as boosting your FTP, training for a Century, or tuning up for your next Gran Fondo. They range from short and simple (one week) to a few months long where you can really build up your fitness. There’s one specifically for those new to cycling or indoor cycling too, providing a great introduction to the platform, and to structured workouts. In short, Zwift allows you to get faster and stronger without having to become an expert in your data.

Setup is simple

The process of setting up shouldn’t put you off indoor cycling. With the right kit and accessories, putting a bike on a trainer and connecting everything ready to ride is pretty straightforward.

Most modern direct drive turbo trainers are supplied with adapters, making them compatible with quick release and thru-axle setups on road, mountain, gravel and cyclocross bikes. Wheel-on models mean there are even fewer compatibility issues, although it’s worth having a spare wheel fitted with a turbo trainer-specific tyre, which resists wear far better than one designed for outdoor use.

At a recently reduced price of $599/£549, the Wahoo Kickr Core, for example, is a direct drive trainer that comes with all the necessary adaptors, a choice of cassette, and a year of Zwift included, meaning you're ready to go as soon as you're set up. 

At the same price, Zwift’s Hub One smart trainer makes setup even easier. Complete with clear instructions and one-speed Cog that's immediately compatible with all modern bikes, it means set up is simple and multiple bikes can be used on the same trainer, with minimal fuss swapping between them.

Regardless of the trainer, once everything is set up and connected for the first time, further sessions should be even more of a breeze, so there’s little preparation required before each ride. You really don’t have to have a tech-oriented brain to get started.

Training doesn’t have to feel like training

Even when you’re working out rather than simply riding or taking part in a virtual group ride or race, you’re still getting the benefits of having riders around you in the immersive virtual world. Time passes faster and it can really help you remain disciplined. There are even group workouts, so you can get fit alongside other Zwifters. You can also still ‘win’ jerseys if you get the fastest time on a segment, if that’s something that motivates you to push through your session. 

One of the greatest things about Zwift is the community, and the opportunity to ride in groups or take part in races. It’s not only the workouts and training plans that make you fitter and stronger, group rides and workouts can also be tremendously hard work. Interact with those around you, hand out some ‘Ride Ons’ and distract yourself from the effort. 

Cycling indoors is flexible and can be worked around your life

Firstly, there are a huge number of workouts available on each of the various platforms, so there’s plenty to choose from. An FTP test is required to personalise the workouts; the results indicate threshold power, and are the numbers around which every workout will be based. From zone 2 endurance to sweet spot and overs/unders, take your pick. 

One hour to kill before picking the kids up? A big gap in your working day? A free Friday night? There are workouts for every scenario and they range between 15 minutes and 2 hours. A coach may give you specific days and specific workouts to perform out on the road, however Zwift allows a more flexible approach. Whether you choose a single workout or a training plan, you can ride day or night, fitting exercise around your daily routine or schedule - there are absolutely no restrictions. Indoor cycling doesn’t have to be overly rigid. 

As well as not having to think too hard about what session to do, there’s also less faff involved. No need to think about what to wear and where to go, life on a turbo trainer is incredibly simple. 

It’s also a well known fact that indoor cycling is highly efficient. You get far more out of an hour on the turbo than the same on the road, where stopping for traffic lights, navigating cars, avoiding potholes and dealing with mechanicals all come into play. Training indoors takes all those pesky variables away. 

A personal experience

People sign up to indoor cycling apps for a number of reasons; maintaining fitness through the winter, tuning up for races, coping with time limitations, and injury recovery to name a few. 

Back in 2016, as someone with limited training experience in my first few years of cycling, I never had any inclination to purchase a turbo trainer. I briefly had a coach, and used rollers for my indoor sessions. Rollers give you more to think about than a turbo, as core strength and balance are constantly required, and the ride feel is more ‘real’.

But after a particularly nasty crash that saw me recovering for many months, indoor training became a regular thing. I couldn’t hold onto the handlebars for a while thanks to a separated shoulder, and severe concussion meant the concentration required meant rollers were out of the question anyway. A stable platform from which to pedal and the opportunity to regain fitness without thinking too hard were ideal. 

New to using power, new to using a turbo trainer and new to FTP testing (ouch!), I pedalled my way through the Canyon//SRAM Racing & Zwift Academy Project-specific workouts. Being able to train again was amazing for my mental and physical health, and it really was so simple to get started and to follow a plan. For me, sticking to a plan became part of a much needed routine and I regained so much fitness, so when I managed to start riding outside again I was capable of joining sessions on the track and going on club runs without getting frustrated. 

My experience is just one example of proof that indoor cycling doesn't need a wealth of training knowledge to get started. There are countless others, and you could be next. 

Indoor training has come a long way in recent years. Rollers and some form of timing device turned into basic turbo trainers, and now there are tonnes of advanced options on the market. Advanced doesn’t mean complicated though, quite the opposite in fact. Although initial setup may seem extremely daunting to the uninitiated, brands such as Zwift have come up with plenty of helpful details to make the process simple and easy to follow. And remember, once setup is carried out, it’s normally just a case of putting your bike on the trainer, connecting everything up and starting to pedal.

There are a number of ways you can train effectively indoors. The best is a smart trainer with inbuilt power, but other choices include a basic, non-smart trainer with a separate power meter, and a basic trainer with speed and cadence sensors linked. Apps are also extensive, and can be run through a phone, tablet, computer or via Apple TV so there are plenty of ways to get going. 

A few things to consider when choosing a setup include the type of trainer, compatibility and accessories required. Here we run through many of the considerations when setting up for indoor training, and will hopefully alleviate any concerns about complexity.

Bike compatibility

Most turbo trainers are compatible with the majority of bikes: road, hybrid, gravel, mountain and TT. What determines compatibility is, in most cases, the wheel size, cassette and axle, and with modern trainers such as the Zwift Hub, adapters are included. If you’re unsure, it’s worth checking out the full compatibility list on the trainer website, but in general there’s no need to worry as standard bikes generally work.

Wheel-on or direct drive. Basic or smart?

Turbo trainers, rollers and indoor bikes are all common choices, although turbo trainers are most popular with those who already own a bike of some kind and are looking to pair with a training app like Zwift.

Wheel-on or direct drive (where the rear wheel is removed and the cassette is attached to the trainer) are available. Wheel-on types are simple to setup and a non-smart model is useful if you plan on using it to warm up at races, although a set of rollers tends to be a better choice for this. They are a great budget option, but there are a few drawbacks such as lower maximum watts and reduced accuracy in readings. 

Direct drive models are becoming more affordable and more popular. The ride feel is more realistic and smart models are without a doubt the best in terms of performance. As you remove the rear wheel during setup, there’s no need to invest in a cheap spare wheel and turbo-specific tyre, and you don’t need to worry about tyre pressures, or cleaning it if you are using your outdoor tyre. The absence of a rear wheel takes away these extra steps.

One of the best things about a smart trainer is that resistance is changed automatically depending on the training session or course you are riding. ERG mode is a smart-specific feature that matches your resistance to cadence. For example, if your pedalling slows the resistance will increase to ensure steady power outputs, and vice versa. This mode is used for training sessions with defined power outputs, and means you you leave your head to focus on the session uninterrupted.

Setting up the Zwift Hub turbo trainer

The Zwift Hub is great proof that setting up for indoor training isn’t so complicated after all. A smart turbo by a brand best known for its interactive and immersive training app, it’s very well priced against competing products and is specifically designed for easy setup, with everything you need included. It’s the perfect choice for riders looking to take advantage of Zwift’s excellent training platform.

Every Zwift Hub comes with either the cassette of your choice; 8 - 12-speed, already installed, or the single-sprocket Zwift Cog (more on that in a moment). Building the turbo (fitting the two slightly-different-length legs) is a breeze, thanks to colour coding and a ‘danger’ indicator if you line them up wrong. It’s fairly difficult to mess up. 

Coloured cards in the box are helpful for those who are unsure of the difference between quick release and thru-axle, and for those who don’t know what length their thru-axle is. They contain easy to understand instructions, allowing you to simply slide the cards between the rear dropouts and see what fits, consequently making it clear which adapters you need. 

If you’re still stuck, or you simply want to investigate ease of use before committing to a purchase, there are a number of instructional videos on the Zwift website that guide you through the entire process. From unboxing and assembling, to setting up and pairing, every aspect is covered, for both models.

The Zwift Hub One includes a one-geared ‘Cog’, instead of a traditional cassette. The underlying technology of the trainer is exactly the same as the now discontinued Zwift Hub Classic, but it uses a virtual shifting concept, akin to smart bike technology. Included is a Zwift Click device that can be placed wherever feels best on the handlebar, and which performs the shifts. The Cog and Click system can be bought separately if you wish to switch out the cassette on your existing Classic (or any other smart trainer for that matter).

The Zwift Hub One can only be paired with Zwift, and it’s the Zwift Click that imposes this limitation. The trainer itself uses ANT+ and Bluetooth smart industry standards so would accurately report power and react to gradients, but there would be no way to shift. Some riders may simply prefer the ‘real’ feel of shifting that a standard trainer like the Kickr Core allows for, but on the flipside, the One is great if several bikes are being used on the same trainer in a home, because the groupset type is irrelevant. 

Once plugged in, there’s not much more to do. It really is that easy! The next step uses the Zwift Companion App, where you can check for firmware updates and pair with a heart rate sensor. Doing the latter via the trainer itself means the sensor and turbo act as a single channel, leaving other channels free for sensors such as a steering device. 

The Hub One trainer automatically calibrates its power readings too, simplifying things further. Heat build up at the start of a ride could create inaccuracy in power data and, previously, Zwift recommended a spin down calibration after about 10 minutes of riding. This is now a thing of the past. Essentially, Zwift optimises accuracy throughout a session by automatically calibrating whenever you’re freewheeling for more than 4 seconds, or have stopped for a break. It’s a bit of a game changer, not having to think about pausing your ride for calibration 10 minutes in.  

Zwift's innovation has also created a pathway for other brands to follow, and Wahoo has been the first to do so. Working in partnership with Zwift, the Atlanta brand recently dropped the price of its Kickr Core to $599/£549 (with a year of Zwift included), matching the Hub One's price. It also redesigned its entire setup process, making getting set up easier for everyone. 

Connecting everything up

Connections are created between the app, trainer, and any additional sensors, using ANT+ and Bluetooth Smart. The Zwift Companion app is interactive and intuitive to use, and their 'How to' collection of videos covers a range of topics that'll get you up to speed.

Indoor training has gone through a huge transformation over the last few years. In the not so distant past, indoor training wasn't commonly used as a primary training scenario. Instead, indoor training was more like something to endure when it was impossible to ride outdoors. Periodized training would use winter months as an opportunity to take a break from the bike and recharge. If it was at all possible to ride outside then the advice was to build base miles. 

Then, as technology progressed, there started to be a shift. Instead of using indoor training as only something to endure when riding outside was impossible, it started to become a tool for targeted training. Targeted training meant intervals and required an intensity of thought and a purposeful desire to build performance metrics. As this transition took place, one piece remained constant. 

Indoor training was a tool for racers looking to get faster. If you want to get faster then the most efficient way to do that is to use interval training. The problem with that scenario is that anyone who wasn't racing, or all that interested in getting faster, found themselves with few options for indoor riding. There's a huge group of people who ride bikes for fun and intervals just aren't that fun. Technology advances though and things have changed again. 

As the best smart trainers have gotten more realistic, and options like the Zwift Hub One have made use even easier, the software side of the equation is evolving too.  Today there are still tons of options for targeted intervals to make you a faster rider. There are also other options though and specifically, there is Zwift. Zwift is a social ride experience that has options for intervals but focuses on just riding a bike first and foremost. If you always thought indoor riding wasn't for you because you hate intervals, keep reading. I've spent a lot of time exploring how to make riding indoors a lot like riding outdoors and I'll walk you through some of the options. 

What routes are available?

In today's virtual cycling landscape, Zwift is not the only option available if you just want to ride. What sets Zwift apart is that instead of real locations, Zwift is a collection of virtual worlds. There are actually some virtual routes within Zwift that mimic real world locations, such as the UCI cycling world championships courses in Yorkshire or Glasgow, but even those courses are wholly virtual and go through a process to optimise them for virtual cycling. This does take time but at this point, the options are substantial. It's not impossible to eventually cover every route but, according to my count, there are currently 128 routes spread across 10 different worlds. Zwift is also constantly adding new routes and new options for riding so that will expand going forward.

One of the most recent examples of this, which I haven't counted, is the 16 climbs that are now available within the climb portal. The climb portal is a collection of virtual recreations of real world climbs with simple graphics. The climbs you will find within the portal lack the artistic depth of normal Zwift routes but it's specifically designed to make it easy for continued additions. If you like climbing, this is an amazing option for just riding. Anyone who likes a good hill repeat, instead of an actual interval, will certainly find something to do in the climb portal. 

If even that scenario sounds a little too close to intervals, don't worry, that's just a taste of what Zwift offers in terms of free riding. The vast majority of what you will find in Zwift are locations that you interact with as if they are real locations. There are areas with hills and there are areas that are flat. Like real life, the farther you ride the more your route will incorporate both. Also like real life, there are different places to start and most, but not all, locations connect to each other.

At any time, there are three worlds available for selection. The roads within those worlds connect to each other but the worlds do not. It's akin to being able to drive to a variety of places near you to start a ride vs having to take a plane to a new location. Also, there are obviously more than three worlds but they rotate as a guest world with Watopia being the constant that's always available. 

Every route available within the 10 worlds currently on Zwift 

How to get started

Although Zwift has been shifting somewhat more recently, the software relies heavily on the Zwift companion app. Most of the time when you want to find something to do on Zwift, you will want to fire up the companion app on your phone. It's easy to look ahead and find anything social including races, group rides, and group workouts. Free riding is different though. 

When you want to ride, and explore, in a way that feels similar to outdoor riding, there's no need to look at the companion app. Fire up Zwift on your chosen device and hit the world icon. Once there, you will see the three worlds available as well as all of the routes within the selected world. There are details about each route and an estimate of how long it will take you. If you select a route another screen will come up and show you a map of the route to give even more info. 

When you choose your route to ride, you'll find yourself transported to the start. Start pedalling and you will start moving through the route. As long as you are not participating in an event you will see opportunities to turn as you ride. Each time the roads intersect there will be a pop-up. You are welcome to interact and change the direction you are travelling but you don't have to. If you do nothing, Zwift will keep you on your chosen route for as many laps as you like.  

Finding motivation without intervals 

One of the most difficult things about indoor riding is finding the reason to do it. We all ride our bikes because we want to. The question is why do we want to? For some, the answer is to go faster and to be competitive. Anyone in that camp tends to have an easy path to finding the motivation to ride inside. If you’d prefer not to do intervals, you need a different kind of motivation.  One popular option is the Zwift badge system.

There are badges for things like connecting your Strava account but there are also achievement badges that are great for motivation. Right now there are 196 badges available. Some are for things like distance and, as an example, if you ride for 10 miles you'll get a badge but there are also badges for completing each route. The badges are one of the most time honoured ways to add meaning to free rides. 

Some notes about the experience, in order to complete a route you must select it from the route screen and ride it in entirety. That means you can't turn off of a route then come back and finish. You also must complete an entire lap including any lead in. Even if you think you've completed the route, keep riding until you see the notification pop-up and confirm route completion. Once that happens, you will get a bit of extra XP and the badge. 

You will also see a green icon to the left of the route name on the route selection screen. It is possible to complete a route during an event but again, you'll need to fully complete the lap. It's also only possible to complete one route per ride. This might come up if you complete a route during an event then try to complete something else once it finishes. That won't work, you will need to end the ride and save it then start a new ride to complete the next route. 

It's also worth mentioning that Zwift is very aware of the draw of these route badges. Ride long enough and you will complete all the routes but Zwift is always looking to give you a new reason to ride the same routes again. Things like the recently completed Pretzelfest series award a new kit for riding a selection of routes during a specific time period. Of course, as already mentioned, there are also always new routes to complete. Even if you completed all the routes in the past, it's worth looking to see if there are new routes to complete. 

Focus on exploration

When I talk about finding motivation for indoor riding and the route badges, that’s very similar to the idea of focusing on exploration but there’s more to it. Even if you aren’t specifically going after a badge, you need to be careful about how you structure your indoor riding. You’ll want to think about how you ride outdoors and make sure to bring some of that back into your indoor motivation. 

The first thing that means is you should never use time as a structure for an indoor ride. When you ride outdoors you might have an idea of the time available, and the distance you can cover in that time, but that's not how you structure your rides. A big part of that is the reality that you have to get home but it's still a reality. When you ride indoors you have the freedom to get off your bike at any time and the ride is over. It makes it convenient but it's also the biggest mental challenge that exists. If you only watch the clock it will sit like a devil on your shoulder and beckon you to stop.

Also, don’t be fooled into thinking you can use distance instead of time. While it's true that distance can be more motivating than time, it's only a marginal improvement. Outdoors it's pretty effective not because of the distance you set but, again, because you have to get home. If you decide to ride 20 miles / 32 km outside you have to complete that distance to get home. When you take away that necessity, you'll start to wonder if 19 miles is good enough. I mean, it's just a few minutes shorter, what's the difference?

When you are riding inside you can stop at any time so you need a reason to keep going. Instead of time or distance, start structuring your rides around the concept of routes. That’s what the route badges are doing but you don’t have to use them. With or without them, the concept works because there's no devil on your shoulder and the route is either done or it's not. At the same time, using a route as your structure reintroduces the concept of exploration.

There are new things to see as you progress through a Zwift route and Zwift can actually be quite beautiful. I don't want to pretend that it's on par with some of the views I've seen on my bike outside but there's no reason to completely discount it. When you've spent 20-30 minutes climbing hard up the Epic KOM and you finally crest the snow covered peak, there's a certain beauty plus there’s a goat. This is particularly true with a nice big 4k screen and maxed out graphics though it's there even on lesser setups. 

How to make your indoor rides feel like outdoor rides

Outside of accomplishment and exploration as motivation, there are also some nuts and bolts types of outside riding practices you'll need to think about. Often when people ride inside, they don't eat, drink or stop. If you think about that a bit, you'll understand why it can feel so hard and why the motivation of intervals can be so powerful. If I asked you to go ride outside with no food, no water, and no break you'd struggle just as much as inside. If you could also stop at any time, it's likely there would be a myth about outdoor riding only being for intervals.

If you want to ride inside without doing intervals, you need to do it like you do outside. You’ll want a good fan, food and water, and to make sure you take breaks. When you find yourself at the top of the Epic KOM, where there's a nice view, take a minute. You'd do it outside, so do it inside. Step off your bike, have a bite to eat, and enjoy the view for a moment. When you get back on the bike, enjoy the descent. If you aren't doing intervals, or racing, there's no reason you need to push max power as you descend. Enjoy.

This is particularly important as you extend your indoor rides. While there are tons of routes on Zwift, there are only going to be so many around the distance you prefer to ride. If you want to finish them all you will find yourself riding for long distances. The PRL full is 173.4 km / 107.8 mi and if you want to finish it you are going to need to treat it the same way you would an outdoor ride. Take breaks when you need to and make sure you eat and drink.  

Intervals are popular but there are options

The myth that indoor riding is only for intervals exists for a reason. It started because the technology required for intervals is much simpler. Initially that was your only option if you wanted to ride indoors. When Zwift came onto the market there was a way to simulate outdoor cycling but the myth persisted. 

The myth of indoor riding being only for intervals persisted because it can be difficult to find the motivation to ride indoors. Intervals are not only technologically easy to implement, they are an easy way to provide motivation when indoors. If you want to ride indoors without doing intervals, there are plenty of opportunities but you need to replicate the motivation also. 

Riding on Zwift can be social, it can be beautiful, and it can be motivating. With a few small changes to how you approach your riding there's absolutely no need to ever think about doing intervals, unless you want to. If you do find the competitive bug, or you find yourself looking towards new adventures in the future, Zwift also offers intervals. There are plans and workouts to help make you faster and let you ride further that are there if you want them. It's only a myth that you need them though. 

Zwift Training Plans & Workouts 

In the American Pacific Northwest, summers mean long warm days. It rarely gets too hot and, despite the reputation that Seattle and Portland both have, it rarely rains. As an endurance rider who doesn't race, I take advantage of this time by pushing my rides longer and longer and eking out every last moment of the day. Riding from sunup to sundown through some of the most beautiful landscapes in the world makes it easy to develop fitness. Then, right around the beginning of September, it all comes to an end.

It feels like the days get suddenly shorter and the rain, always cold, can feel relentless. It's easy to fall into a period of mourning and as the winter drags on, depression can even set in. Over the years one of the ways I've taken to combating this is to keep my training consistent by turning to indoor training.

When I was younger, indoor training often meant intervals. As I've aged, and spent more time cycling, I've found that while interval training has its place, and benefits, I can't sustain my joy for cycling with intervals alone. Sometimes I need to ride in a way that feels similar to my outdoor rides and one of the ways I've done that is with Rouvy.

There's something I've found though. Even though indoor cycling can help your mental health, it isn't the same as outdoors. Of course anyone who's done any indoor riding will tell you that but I like to understand the why of things. Indoor riding feels more difficult, why is that? Certainly there are a number of reasons but I set out to see what might be making it harder to ride indoors and if there was anything I could do to make it easier and more pleasant, here's what I found. 

Indoor heat and the effects of heat acclimation

One of the first clues to what I think is an under-appreciated challenge with indoor riding came to me because of my Garmin cycling computer. What I mean is that when I ride outside during the summer the Garmin 1040 Solar I use has a data field it shows at the end of each ride called heat acclimation. "Heat acclimation shows as a scale of 0 – 100% of how well you are adjusting to heat during training" and according to Garmin "full acclimation takes a minimum of four training days."

The reason this matters is that there's a performance advantage to heat acclimation. According to "Prolonged Heat Acclimation and Aerobic Performance in Endurance Trained Athletes" published in 2019 in Frontiers in Physiology, "Acclimation for heat was verified by lower sweat sodium [Na+], reduced steady-state heart rate and improved submaximal exercise endurance in the heat." In other words, when we acclimate to heat we are able to exercise at a lower heart rate. A lower rate means an easier time so that's significant.

Despite that, I haven't actually ever spent much time considering heat acclimation. As the days have gotten shorter though, I noticed something. At the end of my outdoor rides, the heat acclimation data stopped showing up. When looking into it I found that Garmin only shows that data when the temperature is above 22C / 72F.

This, obviously, means the temperature is falling outdoors but there's another side of that. The outdoor temperature may be falling but my indoor temperature isn't. In the laundry room where I ride indoors the temperature is often close to 27C / 80F.

If you connect all the dots here there's an obvious problem. As the temperature outside cools, I'm naturally losing my heat acclimation. At the same time, I'm mixing indoor rides into my general exercise routine and asking my body to perform in the heat without acclimation. It's natural that indoor workouts feel more difficult. 

How the body deals with increased heat during exercise

Heat acclimation is actually only one part of the problem and it happens to be a part of the problem that I don't have an easy way to quantify. Although the Garmin 1040 Solar has the ability to directly measure temperature, that data isn't part of the heat acclimation score. According to Garmin, "your device has to be connected to your phone to get accurate weather data in order for this functionality to work properly. Even if your device is able to directly measure temperature, heat acclimation is always calculated based on weather." Meaning, that I needed another way to understand the physiological effects of riding indoors in the heat.

Instead of looking at the somewhat nebulous concept of heat acclimation, I pivoted and looked at the physiological effects of training in heat. Although I knew that I should be seeing a higher heart rate, that seems like a difficult thing to measure given the variety of riding I take on both indoors and out. There are other effects though.

According to "Physiological Responses to Exercise in the Heat" published in 1993 by the National Academies Press as part of "Nutritional Needs in Hot Environments," there are two primary ways the human body tries to regulate heat. "To regulate body temperature, heat gain and loss are controlled by the autonomic nervous system's alteration of (a) heat flow from the core to the skin via the blood and (b) sweating." Which I read as meaning that in addition to higher heart rate, I should also be experiencing more sweating.

This will, again, be patently obvious to anyone who has ever ridden indoors before. I'm pointing this out though because I've been testing a product called the Nix Sweat Sensor for the last few months. The Nix Sweat Sensor is an objective way to measure exactly how much I'm sweating indoors and what that might mean for my ability to perform and how hard indoor riding feels. 

The Nix Sweat Sensor, sweat loss, and dehydration

The Nix Hydration Biosensor is a system that consists of disposable patches, a sensor pod, and an app. When you are ready to ride just place a fresh patch on your upper arm, attach the USB-C rechargeable transmitter pod to the patch, and use BLE to connect the pod to the app on your phone. During exercise, the patch collects your sweat and transmits the data to your smartphone for a real time visualisation of your fluid loss. It's possible to either use your phone for notifications or connect to an Apple Watch, Garmin Watch, or Garmin bike computer for notifications.

In my time using it, what was most interesting was to see how my body worked. Although I tried using the data in real time, I found I wasn't very good at responding like that and it actually didn't matter much. It didn't matter because what the data showed me is that my body, and probably yours, responds in a very predictable way. The app allows you to show averages for specific sets of workouts and when riding outdoors I averaged a loss of 14 oz/hr of fluid with an electrolyte loss of 584 mg/hr. If I instead look at only indoor rides though those numbers jump to 30.4 oz/hr and 1278 mg/hr.

It should be obvious that those numbers are drastically different but I also make it worse. Since most indoor rides I do are about an hour, I often don't drink anything. Given how bad that looked, I was curious what it might actually mean for my performance so I reached out to Nix to find out.

I started by asking, how fast will performance start to drop off if you don't hydrate during a ride? The response I got from CEO Meredith Cass was, "the rule of thumb on this is that you begin to lose performance at the 2% dehydration threshold, meaning once you’ve lost 2% of your body mass, your performance significantly drops off (research shows 29% performance loss at this point). Somebody who is 150lbs dehydrates to 2% dehydration at approximately three pounds/48 ounces of fluid lost."

Initially I thought that meant I was fine not drinking given that I don't lose 2% of body mass in an hour. That's not actually true though and Cass goes on to give a bit more insight saying "while you’ll lose a significant amount of performance at 2% dehydration, it's not a cliff. You’re gradually losing performance before this threshold." Cass also explains a bit about what type of performance fall-off you can expect and, at least to me, it sounds very typical.

To get even a bit more info on what I might expect to start experiencing, I then followed up by asking what type of performance impact I should be looking for and, as Cass explains, I think indoor riders will recognize it.

According to Cass, as our bodies dehydrate, "the fluid deficit is coming from the blood volume so it means the body is going to have a harder time getting oxygen to all the parts of the body that demand it. The body will pull back from the muscles, for example, because that's in favor of the vital organs – heart, lungs, brain - since those systems need oxygen even more than your muscles. This means you're basically depriving your muscles of oxygen and you will start to feel really fatigued in the body. To compensate, your heart rate and your respiratory rate will increase which could be described as cardiorespiratory stress. You’ll start to feel more fatigued as your body is working harder to try to keep up."

Cass also jumps into a little more detail about what athletes can expect even if they aren't getting to a full 2% body weight loss. As she expands on that earlier discussion she says that while "the research has established that if you're 2% dehydrated you're already in a 29% performance impairment band and it worsens from there. This is a massive performance loss, much more significant than just ‘eking’ out a performance edge. It literally means that someone is moving 29% slower than if they were properly hydrated. While sports performance scientists focus on this 2% dehydration/29% performance loss threshold, this isn’t a cliff. You are gradually losing performance before hitting this threshold and it stands to reason that there would be some physical impairment, like fatigue, happening as you get closer to this point."

It's also worth mentioning at this point that while Cass is speaking in generalities, I'm comparing it to my specific data. I tend to lose an average of 30oz an hour riding inside but everyone is different and every setup is different. I'm reporting my data because that's what I have. Cass is careful to say that this data "is so variable among different physiologies and environments, it’s important to use your own sweat data to create the best hydration strategy for your training."

There are a couple of things we can be sure of though. When riding indoors during times when our body isn't heat adapted we will experience a higher heart rate because of the effect of the heat indoors. At the same time we can expect to experience higher liquid loss because of sweat and that will lead to hydration related performance loss. If you think it feels harder to ride inside, that's because it is. Now the question is, what can you do about it?

How to ride indoors more comfortably

I've already talked about how the primary response of the body to heat is to move heat through the blood to the skin then sweat to take advantage of evaporative cooling on the skin. Even in hot weather, our bodies have a highly efficient system to stay cool. If you want to make riding indoors easier, and more pleasant, then what you have to look at is boosting the natural systems our bodies already have.

The first place that starts is with hydration. I've spent time with the Nix sensor system quantifying how much liquid I'm losing indoors and it's a lot. CEO Meredith Cass helped explain what that meant for performance, and by extension perceived difficulty, but it's not only water our bodies lose. According to Cass, "it’s predominantly electrolytes – sodium and chloride make up equal parts of this, at 47.4% each. This might be a big surprise for people, as we generally see people focused on the electrolyte sodium, but not chloride. Additionally, there is 4.7% potassium, then calcium and magnesium represent .2%. Then of course there are elements like hormones, glycogen, glucose, lactate, etc. but the electrolyte component is generally what is most relevant for endurance athletes."

That means you are going to want to turn to something more than just water when trying to replace what you lose riding indoors. We've got an article covering nutrition for indoor cycling with a variety of amazing advice. In that article you will find a section on hydration but there's also a wide range of information about food.

In addition to that, I've spent years doing a significant amount of training indoors. Personally, I tend to do better with liquid based nutrition. I also tend to prefer things to be simpler and off the shelf products are where I find success. For rides in the 3-5 hour range (yes, I ride for that long indoors) my go to product is SIS beta fuel. It's high in calories and I find it easy to drink but it is very sweet. For those that prefer something less sweet, another great option is to choose one of the products I grab for shorter rides and add Osmo power fuel. Osmo power fuel is essentially neutral flavoured carbs you can add to whatever drink mix you like.

In terms of the products I like for shorter rides, typically in the one-hour range, Osmo also has an option called Osmo active hydration. Other products I like for shorter rides, and times I want something less intense than SIS Beta, are First Endurance hydration mix, Tailwind Endurance fuel, and Skratch Hydration drink mix. Each one has a bit different taste but Skratch and Osmo offer a bit less calories per scoop if you are riding shorter. I would also say that Skratch is the least sweet option.

Once you've tackled hydration, the next piece of the puzzle you will want to look at is clothing. While it's common to use an old kit, I prefer to look for hot weather and indoor specific options. We have our article covering the best indoor cycling clothing and I've personally tested options from both Castelli and Assos. The Assos Equipe RSR Bib Shorts Superléger S9 and the SS Skinlayer Superléger is what I grab most often.

Another piece to figure out is air movement. Arguably this is actually more important than clothing or hydration, especially for shorter rides. It makes a huge difference not only in perceived effort but even if you manage to struggle through being a bit dehydrated, and with a kit that is slightly warmer, your body can't effectively cool down without a good fan moving air. To that end, I can't recommend any better fan than the Wahoo Kickr Headwind.

This year though, I've actually added a second fan. The Headwind is my favourite but my space is so small I can't get it right where I think the ideal spot is. I've now supplemented it with a Vornado fan connected to a smart plug I named "The Pain." When things get extra intense, I can now yell "Hey Google, turn on the pain" and it helps cool me down as well as always bringing a smile to my face.

Even with all the right gear though, indoor riding can be very difficult if you don't keep your mind occupied. There are a ton of great options to make that happen. The biggest name in the space is certainly Zwift but I'll be throwing Rouvy into the mix this year as well. Elevation profiles for real locations somehow feel different and different can be a powerful motivator as winter drags on. Whatever ends up working for you, make sure you consider it. Staring at a wall will only make your training feel harder. 

The fact that you’ve clicked onto Cyclingnews when, as of November 2022, there were an estimated two-billion websites on the internet suggests that you’re either a cyclist or misspelt Sileage News, the home for pickled-pasture partisans all around the world. But for the purposes of this feature, we’ll assume you’re a cyclist. But what sort of cyclist? In other words, do you train or just ride? And when it comes to your end goal, does it matter?

“They’re quite different,” says coach Pav Bryan (coachpav.com). “Training has a purpose and might be structured in a manner to see progress towards a goal. That goal might be both in the future as an overall objective, such as an event like a Gran Fondo, or for the session/workout itself.” 

That differs to ‘just riding’ that’s a little more freeform. Yes, you might plan to ride for, say, two hours or to a destination and back, but it’s all about getting time on the bike and racking up the miles rather than pre-planned intensities and efforts.

This might be intuitive but it’s important as it begs the question: what are the benefits (and potential downsides) of both just riding and training? “When I coach, I try to find the right balance for my riders,” says Bryan. “While we will almost certainly see better physical improvements from training versus just riding, the latter tends to be more fun, thus increasing enjoyment, mental focus and motivation. 

“You see, some people just don’t like to train. Training can be quite serious and isn’t for everyone; that said, just riding won’t give you the best physiological adaptations. There’s a balance that’s unique to most people, which might change as they get more serious about achieving goals and improving their cycling.”

Both forms of riding are clearly valid. But it’s clear that while training delivers greater physical improvements, just riding is arguably more enjoyable. Vis-à-vis, training is clearly an oft-used tool to reach the sportive finish line, whether you’re a competer or a completer. But what about just riding? Can you just ride and still reach the sportive finish line?

“It depends on how well you want to do,” says Bryan. “I always say that coaching is the difference between completing a sportive and completing it with a smile! The same goes for the difference between training or just riding. Yes, it is possible to just ride enough to complete a sportive, but it might be far more enjoyable if you actually train.”

That’s good news if you’re happy riding. You can simply carry on commuting and throw in longer rides to suit. If that’s cool with you and your lifestyle, roll on. But be warned that your event day in the saddle could be a very long one. Which may edge you toward the ‘training’ camp, albeit you’re now dazed and confused about what you should do next. 

Well, of course you could hire a coach like Mr Pav Bryan, who’ll create a training plan specific to your needs, which will include your goal event, experience, available time to train and fitness levels. The likes of Bryan will create a plan that’ll ensure you progress without riding into the quagmire that is overtraining. You could certainly argue they’re better value than spending your life savings on a top-of-the-range carbon number. But that might appear one step too far, to start with anyway.

“If you’re happy to ride without coaching that’s great, though I would invest in a power meter,” says Bryan. “With power meters becoming far more affordable, I’d say it’s the best investment someone new to structured training could make. They give a much clearer view of the training itself, and make tracking and analysing data much easier. Then look at the demands of your event or goal. Once you have that, you just need to identify what you need to do to bridge the gap between where you are and where you need to be.”

This will depend on the goal itself. For instance, someone looking to ride their first century might focus more on ensuring their body can fuel that duration, plus the flexibility to hold the bike position for that many miles. This might mean adapting their body to burn both fat and carbohydrates well enough for fuel by ticking off increasingly longer efforts. That differs to someone who wants to smash their personal best on a short Strava segment who might focus more on high-intensity anaerobic training.

You can crank things up further by focusing on three types of goals – outcome, performance and process – ideally each working together to make you a better cyclist. Let us explain… The overriding target is the outcome goal. 

This is where you are aiming to finish in an event. Your performance goal is the time you’re looking to finish. The process goal is the most vital, and most numerous, because this focuses on how you’ll achieve both performance and outcome goals. This might be becoming more aerodynamic on the bike or achieving a sensible caloric deficit each week in search of hitting race weight. Ultimately, the key to effective goal-setting is precise short-term process goals, which can be monitored via some sort of feedback, be it a coach, power meter or something else.

And from here, well who knows in this world of data and training feedback. Before you know it, you’ll be acclimatising using Core’s thermal sensor, taking lactate measurements twice weekly and doffing ketones like they’ve gone out of fashion. 

Or you’ll decide to just ride. 

Either way, whether training or just riding, key is that you enjoy your cycling. It is your hobby, not your profession, after all.

‘The price of greatness is responsibility.’ So said Winston Churchill. It’s a similar sentiment for road cyclists when it comes to goal-setting. Or should we say goal-getting. For the riders who reach, nay surpass, their targets are the ones who realise that, ‘The price of greatness is accountability.’ Let us explain…

‘Accountability in cycling terms is a feeling that someone aside from you has a stake in your training journey,’ says top cycling coach Phil Mosley. ‘No matter how self-motivated you are, there’ll always be times when you won’t feel like training. The idea that someone else is invested in your training can be the difference between skipping a session and getting it done.’

It's something we can all relate to. The alarm rings, though it’s drowned out by the deluge outside. You’ve pencilled in an hour-plus ride with you, yourself and I. Cue rolling over, pulling the duvet up and drifting back to sleep. A similar scenario with a group of you and that extra element of not letting down your comrades – and, in turn, yourself – sees you wearily slip into your Lycra for what turns out to be a glorious ride. I mean, unless your ride’s regularly punctuated by punctures, when’s a ride not a glorious ride.

Seeking consistency

Ultimately, the aim of being accountable is to deliver consistent training as no matter what lay-up of carbon your pride-and-joy’s made from or the ratio of different sugars swilling around in your energy drink, that is key to reaching your goals.

‘When you’re preparing for cycling events, you’re always doing one of three things: training, recovering or detraining,’ Mosley explains. ‘If you train consistently enough, you’ll train and recover, whereas if you’re consistent you’ll have periods of detraining. It’s like taking two steps forward and one back. Think of each completed workout as being another jelly bean in the jar. The fuller the jar, the fitter you become. Will you be adding one jelly bean per week or three? That’s up to you, but the more consistently you train, the more jelly beans you’ll accumulate.’

Research supports Mosley’s jelly-bean analogy. Take a 2016 study in the Journal of Science and Medicine in Sport where a track-and-field athlete’s chances of success significantly reduced for every modified training week. For modified, read injured or ill. There are similar studies into an athlete’s success, or not, at the Olympics.

So, as Mosley said, having someone else invested in your training, be it a coach or training partner(s), is a good start. But, as you’d expect in our high-tech age, this accountability doesn’t have to focus solely on a human being. 

‘I use an online coaching app called TrainingPeaks,’ says Mosley. ‘It has a traffic-light feature that’s really effective when it comes to keeping athletes accountable. When you do a 100% of planned session, the workout turns green in the calendar. When you only complete part of it, it turns amber. And if you miss it altogether, it turns red.

‘When you look at your training calendar, you see all these green, amber and red workout boxes. People hate seeing the red and amber boxes because it makes them feel like they’ve got a bad school report. They only want to see green boxes and it’s surprisingly motivational.’

Of course, other online software companies are available! But whatever your form of accountability, be it computer-based or not wanting to let down your mate Tim Podcock, your training will receive a consistent boost if you adhere to the SMARTER framework.

Ride SMARTER

This achievement-based acronym breaks down as: Specific – make each goal as precise as possible; Measurable – how you quantify your current position and determine the improvement required; Accepted – goals need to be shared and negotiated with others; Realistic – the goal is realistic yet challenging; Time phased – date is set for when the goal is to be achieved by; Exciting – must motivate; Recorded – the goal and progress toward it written down. It’s a proven base to build performance. 

There’s also the SCALED UP model, which is similar but with subtle tweaks. It’s Specific; Clear, so you’re not tempted to change when it gets hard; Achievable; Layered – when you focus solely on outcome, you develop unrealistic future expectations and these reduce your confidence, increase anxiety and cause poor performance, so you need to set performance and process goals (like honing in on a skill) to develop more realistic expectations; Exciting; Deadline; U – focused as much as possible on things you can control; Positive – focusing on what you’re trying to achieve, not on what you want to avoid.

Whichever model you choose, working your way through each will begin firming up your plans, lead to consistent training and, ultimately, make you more accountable.

Which is all very well, of course, but as that 2016 study highlighted, one of the biggest stumbling blocks to goal-getting is injury. This can be a real kick in the chamois, resulting in a psychological blow that’s often harder than the physical one. 

‘Don’t worry,’ says Mosley. ‘If you’re injured and can’t cycle, it’s important to keep the exercise habit going. Depending on your injury, that might be strength work, rehab, swimming or simply walking. Do it in the time gap you’d previously put aside for cycling. That way, you’ll easily slot back into your cycling routine as soon as you’re able.’

As you can see, there are myriad ways to make you more accountable and a more consistent trainer. All of this is designed to help you reach your goals and become a happier human being. And that last point’s key. Ultimately, cycling is your hobby, not your job. 

As Mosley concludes, ‘Too much consistency can occasionally be counter-productive. I’ve known cyclists who’ve trained super hard for a couple of years and then given up altogether because it’s become “too much”. It’s important to ensure that your training fits easily into your lifestyle so it’s not stressful. You want it to be enjoyable as that’ll help you achieve consistency over the long term.’

There is a particular joy that accompanies riding a bike, as if every worry in the world has slipped from the handlebars and, ejected in the slipstream, lies in a heap on a verge beside the road. 

It has long been known that exercise can help improve mental health and cycling is no different, reducing a person’s risk of dementia, improving their sleep quality and promoting a greater sense of well-being. 

Cycling out in nature and in green spaces can provide added benefits; a 2011 study found that exercising in natural environments was associated with greater feelings of revitalisation, increased energy and positive engagement alongside decreased tension, confusion, anger and depression, though it acknowledged that further research was needed to better understand this link. 

“Whenever I have a bad day or a bad period, I go for a bike ride and suddenly everything is great,” Adna Dumitrescu, co-founder of the Edinburgh-based cycling club Queens of Pain, says. 

“I use it as a quite meditative aspect because when I ride I really clear my head and I’m lucky to live in Scotland where the scenery is so beautiful and I just look outside and feel part of it and don’t have to think about whatever dumb stuff is happening in my life.”

While mental health concerns affect everyone, women are generally at greater risk, the Mental Health Foundation says, partly due to social and economic factors such as being more likely to live in poverty and experience abuse.

Cycling can also be a sociable activity, creating meaningful personal connections through its community clubs, further boosting mental health.

“We’ve enabled through our social rides to build a space where friendship can be built, connection can be sustained and true sisterhood can flourish and it’s been so beautiful to watch that,” Samra Said, Chair of Cycle Sisters - a London-based organisation inspiring and enabling Muslim women to cycle - says.

Particularly through the winter months, when lots of people’s mental health declines, cycling in a group can provide vital endorphins and social connection, Said adds, referencing her organisation’s annual winter challenge “Smiles & Miles” to encourage members to continue cycling in winter.

In Cycling UK’s off-road report, 15% of female survey respondents said the social side was their main motivation to go mountain biking, compared to 12% of men. In the same survey, 91% of respondents added that cycling was very or fairly important for their mental health.

Even without formalised clubs, cycling can still be sociable, providing a stronger link to the community than travelling by car. 

“It’s a really interesting way to see the place that you live in,” Councillor Liz Clements – Birmingham’s Cabinet Member for Transport – says. “Because I think when you’re on a bike you can stop easily and look at things, talk to people, and it’s a really good social activity.”

While cycling can connect a person to the community around them, it can also ground them in themselves, forging a stronger sense of identity.

“People have definitely reported back a positive outlook in how they see themselves,” Said says. “And how they have become to their own family not just a mum or a sister or a wife but they’re able to add value in how they’re building an outdoor life and outdoor experience for their family.”

As well as improving mental health, cycling has obvious physical health benefits. Being active every day reduces a person’s risk of Type 2 diabetes, coronary heart disease, Alzheimer’s disease, breast cancer and colon cancer. In fact, the benefits are so great that if every Londoner walked or cycled for 20 minutes a day, Transport for London estimates that 1 in 6 early deaths would be prevented and save the NHS £1.7 billion in treatment costs over the next 25 years. 

In Stockholm, a study found that bicycle commuters whose average journey distance was just 4.5km reduced their yearling mortality by 16% and resulted in 11.3 fewer preterm deaths per year. 

Women are more likely than men to suffer from osteoarthritis, and for women who do, cycling can provide a form of exercise that is gentle on joints and preserves cartilage. The Arthritis Foundation even names indoor cycling as one of the most effective workouts for arthritic joints. 

Studies have also found that exercise, including cycling, can help ease period pain since it releases endorphins, providing pain relief and helping to reduce levels of prostaglandins – chemicals that cause muscle contractions. 

Using bikes as transport can also provide public health benefits to others as it neither produces exhaust fumes nor contributes to pollution, both of which can cause respiratory and cardiovascular disease among other ailments. Meeting the British government’s target to double cycling and increase walking would prevent 8,300 premature deaths over a decade caused by poor air quality in England alone, a Sustrans report estimated in 2017.

Cycling, particularly as a form of active transport, is one of the most effective ways of improving health, Britain’s Chief Medical Officer, Chris Whitty, said last year.

“Active transport is a particularly important way to do this because it builds it into people’s normal routines of daily life, rather than being seen as something that is separate,” he said.

“I think there’s often a feeling that it’s going to be very hard work to get people to, for example, take up cycling [but] if you went back to the ’50s and ’60s there were extremely high rates of people cycling for work as well as recreationally across the country and then they fell away.”

By cycling recreationally, as a form of transport, or even competitively, all these health benefits can be unlocked.

Commuting by bike is a great way to get to work, keeping you fit and helping to clear your mind on the way to and from your workplace. It can be faster than public transport as you go direct from A to B and is less stressful than car travel, non-polluting and cheaper than either.

One huge trend we're seeing is the rise in electric bike use for commuting. It makes for an easier journey that's less energy-intensive. It gets you into work a bit cooler and more comfortable than pedal-only riding, making riding to work every day a more practicable option for more riders. We've got loads of e-bike-related content on Cyclingnews and you can find links to some key pieces below.

We're great fans of commuting by bike, electric or otherwise, here at Cyclingnews and that's a passion shared by Altura. Altura's urban collection majors on practical details like its dark reflectives which cover a large area of its commuting outerwear, upping your visibility enormously without the more normal hi-viz yellow. It's got a big collection of technical jackets and trousers to keep you comfortable whatever the weather, like its Nightvision Electron jacket.

Altura also has a wide range of cycle clothing with a relaxed fit that's ideal for commuting, as well as its latest Grid collection that provides technical features when on the bike but is designed to blend in off the bike too.

Cyclingnews's recent commuter week highlighted everything commute-related and Altura has joined us to put all our commuting content in this handy guide. 

• New Altura Grid collection works hard for you on and off the bike

Best commuter bikes

If you're looking for a new bike for your commute, here's our pick of the crop.

Best folding bikes

A folding bike can be a great option if your commute is a bit longer, as it allows you to mix unrestricted public transport with a quicker journey once you arrive in town. Here are our picks of the best folding bikes, including the iconic Brompton.

Best electric bike for commuting

An electric bike is a great option for the commuter. Here's our pick of the best.

How fast is an electric bike?

An electric bike can speed up your commute. But how much faster can it make your ride to work? We've explained here.

Best electric bike conversion kits

An electric bike can be an expensive purchase. There's also the option to use an e-bike conversion kit to add motor power to your ride. We've tested a few of these and pick out our best buys.

Commuter bike accessories checklist

For a trouble-free commute, it's worthwhile investing in a few key items from mudguards through to lights. We've broken down the essentials for you.

Best commuter helmets

A helmet is a cycling essential and we've reviewed a wide range at Cyclingnews. Here's our pick of the best helmets for commuters, many with urban-friendly features like built-in lighting.

How to lock your bike

Locking up your bike seems fairly straightforward, but there are a few things to be careful about and which will help deter thieves. We explain the essentials.

Just a few weeks ago, Wahoo announced the opening of its brand new Sports Science Centre in Boulder, Colorado. 

With it came numerous claims, vague in their respective detail, that the new facility would provide benefits to the Wahoo customer, such as the quote on the Wahoo website, which says the centre will "develop effective protocols for everyday athletes, delivered in the Wahoo Systm training app."

However, on face value, the facility appeared to be exclusive; reserved for Wahoo’s sponsored pro athletes or, at a stretch, those based within reach of Boulder. Wanting more detail, I caught up with Wahoo’s Head of Sports Science, Neal Henderson, to get the lowdown of exactly what’s there, what it’s for, and most importantly, how it’s able to benefit Wahoo’s paying customers from around the world. 

The short answer to this question is “research” but the long answer unearthed Wahoo’s long-term play, which, if it comes to fruition, suggests an exciting future ahead for data-driven cyclists. 

“We are basically a research and development facility,” explained Henderson. "Predominantly, the research and development is for improving the products that we have, both from the software offerings within Systm and RGT, as well as all Wahoo hardware, and the interactions and integrations within each."

But before we dive into what those interactions and integrations are exactly, let’s take a look at exactly what fills the new Sports Science Centre. 

The first thing Henderson mentions is a swim flume; a continuous pool that enables coaches to analyse the mechanics of an athlete’s movement. Henderson himself began his career as a swim coach, and his eyes light up at its mention. 

There’s also a large area dedicated to laboratory-style testing: VO2Max testing, Lactate testing, core temperature sensor (using both the Core brand and otherwise) testing, and so on. Do you know how much fat and carbohydrate you burn at a given intensity? Neither do we, but Wahoo can find out. 

There's also a room dedicated to dialling bike fit; a strength room laden with free weights, ropes, bands and more; podcasting studios and conference rooms; as well as a studio filled with Kickr Bikes, suggesting Wahoo has its eyes on the Peloton model of spin-style workouts. 

As for how all that translates into an improved experience for Wahoo customers, a clue lies in Wahoo’s existing product portfolio: Indoor cycling hardware such as turbo trainers and smart bikes, power meter pedals, heart rate monitors, smart watches, GPS computers and software to capture all that data.

At the launch of Systm in 2021, Wahoo suggested it would eventually become the centre of the Wahoo universe, and Henderson’s claims have today shed some light on exactly what that might look like. 

The future of coaching

Imagine a world in which algorithms have replaced coaches and you might be somewhere on the right track. Of course, numbers and computers can never truly replicate the human connection and understanding that defines a good coach, but with the ever-growing number of sensors available that allow us to track our health and turn it into data, there can be a lot of different ways to measure and quantify how we’re performing and feeling. Using that data correctly could unlock some serious optimisation when prescribing training sessions. However, such a richness of data can also provide a lot of noise, with little clarity if you don't know how to use it. 

Henderson is wise enough not to name names, but calls out the current state of play, in which he says certain competitors are quick to label a workout as unproductive without a complete picture of an athlete’s physical and psychological load. TSS and CTL don’t provide anywhere near the full picture. 

As for how Wahoo intends to improve on this, there is no silver bullet, rather a collection of iterative improvements across its entire portfolio. 

Hardware improvements to Wahoo's Elemnt Rival smartwatch could allow it to track more metrics, in addition to the heart rate it can currently monitor. Depending on how far Wahoo takes this, the Rival could even become a direct competitor to Whoop, but as yet, even Wahoo doesn’t know, as the research is ongoing. 

On the software side, Wahoo Systm’s main competitor is arguably TrainerRoad, a brand which is currently forging a similar path toward autonomy. Its Adaptive Training feature uses machine learning and adjusts your training plan based on your recent progress and responses to post-ride surveys that ask how hard you felt each session. 

Henderson suggests Systm is working toward a similar strategy, allowing the app to use data to drive a dynamic training plan. 

For example, data captured by your Elemnt Rival, Powrlink pedals, Elemnt computers and Kickr turbo trainers will provide your physical output, pedalling dynamics and more. Meanwhile, your Elemnt Rival and Tickr heart rate monitor could provide heart rate variability, skin temperature, core temperature, breathing rate and more. 

Or Wahoo could work with third-party sensors such as Whoop for recovery data, Core for core body temperature and heat acclimation data, and Supersapiens (a company whose board of directors features none other than Wahoo founder and CEO, Chip Hawkins), which would provide glucose data (and in future, lactate data). 

All the while, Systm, RGT or your Wahoo X app could capture a regular insight into your mental state.

"Training is not just an external output," Henderson explains. "When we go and do training, we're not training robots, so external mechanical output doesn't tell the entire story." 

Pointing to his head, Henderson continues "What's going on here? What happens between the ears? Psychologically, how difficult is a given workout? How stressed were you when completing that task? External output won't tell you anything about that. The heart rate alone won't tell you that. The combination of those three things [external output, cardiovascular response and psychological response] give you a lot more insight."

And that takes us nicely back to the 'interactions and integrations' mentioned earlier. At the moment, Wahoo uses 4DP (four-dimensional power) to quantify a cyclist’s ‘rider profile’, based on results from a test of 20-minute, five-minute, one-minute and five-second power. 

Henderson says that FTP alone doesn’t provide a clear enough picture of a rider’s capabilities, and that an athlete’s neuromuscular limit (ie, their maximum sprint) can range from 200% FTP, where a rider with 300w FTP could top out at 600w in a sprint; to 800%, where that same FTP would be accompanied by a 2400w sprint. Therefore, to ask those two athletes to follow the same training plan would be unproductive, or perhaps even impossible. 

To summarise that simply – more data equals more insight, so why stop there? Wahoo’s intention is to utilise as much data as it possibly can, from a variety of sensors to inform its algorithms. Then, if for example your resting heart rate, core temperature and recent mood all suggest illness or fatigue, it can suggest an easier workout instead of the planned 3 x 20 at FTP you were initially prescribed. 

And to steer this article full circle, it’s the accuracy of those available sensors, the quality of the data they provide, and the best ways in which to integrate everything into Wahoo’s products that is being researched at the new Sports Science Centre in Boulder, so it looks as though Wahoo’s users will indeed benefit.

Unfortunately, however, this isn’t going to be a quick process. The first updates might be seen before the end of 2022, Henderson confirms, but this is a series of iterative improvements that could - and in all likelihood will - span years. 

Cycling is more than a hobby for Chanel, in fact it’s a lifestyle. “Fitness to our family is what we live and breathe,” she tells us matter-of-factly after arriving in the seven-seater ŠKODA KODIAQ.

And Chanel means it. Balancing raising your child with a career and charity work is no mean feat. Yet, when you’re as humbly determined as she is, the most monumental tasks seem achievable. “I don’t want fear of failure to be something that holds me back,” she says.

For many, adding regular cycling to this mix would seem like a mile too far. But for Chanel and her family, it’s become a necessity.

Chanel’s partner, Alex Dowsett, is the only professional cyclist who has haemophilia. For those with this blood condition, especially children, staying active is crucial – but not every family is in a financial position to do extra activities to help.

In 2016, Alex set up the charity Little Bleeders to raise awareness and really make a difference. Chanel has become heavily involved in its work, motivated by their young daughter’s own diagnosis.

Practising what they preach, cycling has become a health-critical hobby for their family: “For haemophilia, it’s really important physically to be maintaining that lifestyle,” Chanel explains. “We know for the condition it’s one of the best things that we can be doing.”

And with encouragement from her friends and family, Chanel is on track to smash her first Ironman. For someone who was still cycling up until she was 32 weeks pregnant, this will surely be a ride in the park.

Spending time outdoors – in London, Europe or her native New Zealand – Chanel enjoys the “unbridled joy” of being on the bike. And having the right car is paramount. The ŠKODA KODIAQ has a variety of driving modes to go off-road, into sporty hill climbs or just to sail along in eco mode. All to make life easier and fun.

Along with the generous interior, with space for all the family’s bikes, long haul road trips are a breeze thanks to playlists with Apple CarPlay and tech like adaptive cruise control and lane assist.

Balancing your love of cycling with family time doesn’t have to be tough, says Chanel. Just load up the bikes and pick the pace that’s right for you.