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You do everything to get the best out of yourself. You follow a training plan, but have you ever critically examined your position on the bike? A properly fitted bike that perfectly matches your body helps you transfer more power to the pedals, improves your comfort, and prevents injuries. This way, you get more out of your training plan and perform better in your races.
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During the winter months, many people catch a cold or flu. For athletes, this can be a dilemma: should you stick to your training plan even when you’re not feeling well? In this article, you'll find out whether it’s wise to train when you have a cold or flu and how to resume your workouts responsibly.
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As summer comes to an end and autumn approaches, it's time to plan a rest period. Many cyclists struggle with taking time off; they don’t mind an intense training session but dread a rest week or recovery phase. In this article, we explore why scheduling a rest period is crucial so you can start the new season fully refreshed.
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A Gran Fondo is a semi-competitive mass cycling event, usually consisting of long rides on closed roads, and there is even a UCI Gran Fondo World Championship. If you are riding at the front to win, they can be just as fast and challenging as any other race. However, if you simply want to enjoy a great ride, Gran Fondos are a fantastic way to challenge yourself alongside hundreds of like-minded cyclists. In this article, you will find everything you need to know about training for a Gran Fondo.
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An interval session will regularly appear in a cyclist's training plan. Intervals come in all shapes and sizes, each serving a specific training purpose. High-intensity intervals are very popular but can also cause confusion among cyclists. Should an interval be short or long, and how much rest should a cyclist take after an interval? By optimising your intervals, you can improve your performance even further.
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Cyclists who train with a power meter often talk about their FTP value, making it an important performance indicator. A better FTP value generally means better performance, especially when expressed as power per kilogram of body weight. Many training plans for cyclists use Functional Threshold Power (FTP) as a basis to improve performance. This article explains what FTP is and which training methods can help improve your FTP value.
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When it comes to sports performance, there are clear differences between men and women. These differences seem to be gradually diminishing, partly due to the increasing appreciation of women's sports by the general public. As more money is slowly being invested in women's cycling, training can also become more professional. Can women train the same way as men to improve their performance, or do they need to train in a completely different manner?
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During the winter months, the days are shorter, and the weather is worse. Many cyclists also have limited training opportunities. Long endurance rides may not seem like the best option for building a solid foundation for the summer. If you search online for the best winter training methods, you will often come across the term HIIT. But what is the best choice for winter training? Endurance training or HIIT?
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Criteriums are very popular among cyclists. They can be found everywhere and at every level. These races typically last from half an hour to two hours, consisting of short laps around an industrial estate or through a village. The intensity during these races is extremely high; even before the final sprint, hundreds of high-power efforts are performed. Whether you are accelerating after a corner, maintaining your position in the group, or participating in a prime sprint, there is no doubt that criteriums require a significant effort.
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Young boys and girls take up cycling, and many dream of becoming professionals one day. As in most other sports, the chance of this dream becoming reality is very small. In the junior categories, there is a lot of cycling talent, but how much of their ultimate success is due to physiological differences, and how much is due to their environment and opportunities?
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More and more cyclists can be found in the gym during winter, performing core stability exercises or strength training. As the days grow longer and the weather gradually improves, they disappear from the gym once again. Strength training in summer or during the racing season may seem counterproductive to a cyclist's training goals, but it is probably the smartest thing you can do.
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When you ride your bike in the mountains it will be more difficult when altitude increases. Because of the altitude, your power output will be lower for the same relative intensity. This is caused by the thinner air at higher altitudes. By spending a longer period at altitude, your body can adapt to the thinner air, reducing performance losses.
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Most people exercise to improve their fitness. Occasionally, you may find yourself unable to train for a few days, weeks, and even months due to injuries, illness, or other commitments. We all know that regular training, combined with sufficient recovery, makes you stronger and fitter. The opposite is also true, if you stop training, your fitness will gradually decline.
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A good warm-up is essential to prepare yourself physically and mentally for a race and to optimise your performance. Especially if you're participating in a tough race like a cyclo-cross. Your recovery and adaptation process begins immediately after the race. A cool-down accelerates this process and can be seen as the first preparation for the next workout or race. What is the best thing you can do before and after a cyclo-cross race?
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Climbing a hill or a mountain is the ultimate challenge for many cyclists, but it is also crucial for competitive cyclists to develop strong climbing abilities. It is possible to become a better climber, but there are many misconceptions about how you can train your climbing abilities. Training in the hills or mountains is essential, but you won’t improve your climbing abilities simply by tackling every climb as fast as possible.
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Pedalling is such a simple action that many cyclists never give it much thought. However, even a small improvement in technique can lead to significant performance gains and reduce the risk of injury. During a bike ride your legs make thousands of revolutions to turn the pedals around. Achieving a smooth and efficient motion requires complex coordination of multiple joints.
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Road cyclists often have a long season and cover enormous distances. In October, the last major races for the pros take place, and the first races of the new season begin in January. For others, the season starts again in March. In this period, the preparations for the new season take place and the winter period is also ideal to take part in cyclocross, MTB and track races.
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