Training Science Blog
In-depth articles on endurance training, nutrition, and sports science. No fluff — just research applied to your training.
What is FTP? The Complete Guide for Cyclists
Functional Threshold Power explained — what it is, how to test it, and why it matters for your training zones, TSS, and performance tracking.
CTL, ATL & TSB: Understanding Training Load
The Performance Management Chart demystified. Learn how Chronic Training Load, Acute Training Load, and Training Stress Balance guide your training.
Coggan Power Zones: The 7-Zone Model Explained
A deep dive into each of the 7 Coggan power zones — what they train, how long to ride in them, and how to structure your workouts.
How to Increase Your FTP: A Science-Backed Plan
Practical strategies to raise your Functional Threshold Power. Structured intervals, periodization, and the training principles that actually work.
Base Training Done Right: Build Your Aerobic Engine
Why zone 2 training matters, how long your base phase should be, and the common mistakes that hold cyclists back.
Cycling Nutrition: The Complete Fueling Guide
Daily macros, pre-ride fueling, on-bike carbs, recovery nutrition, and how to periodize your diet around your training load.
On-Bike Fueling: How to Eat During a Ride
How many carbs per hour, the glucose:fructose ratio, what to eat, when to start, and how to train your gut for race-day fueling.
Recovery Nutrition for Cyclists: What to Eat After a Ride
Post-ride nutrition timing, the recovery window, carb and protein targets, and practical meal ideas to maximize adaptation.
FTP Testing: Ramp Test vs. 20-Minute Test vs. Critical Power — Which Is Most Accurate?
A data-driven comparison of the three most popular FTP testing methods. Which one gives you the most accurate training zones?
Polarized vs. Pyramidal vs. Threshold Training: What the Research Actually Says
The great training intensity debate, settled by science. Which distribution model produces the best results for amateur cyclists?
Watts Per Kilo: What's a Good Power-to-Weight Ratio for Cyclists?
Benchmark tables from beginner to pro, how to calculate yours, and whether you should focus on losing weight or gaining power.
TrainerRoad vs. TrainingPeaks vs. Intervals.icu vs. Paincave: Which Is Right for You?
An honest comparison of the four most popular training platforms. Features, pricing, strengths, and who each one is built for.
How Much Training Is Enough? Weekly TSS Targets by Fitness Level
Practical weekly training stress targets from beginner to elite, safe ramp rates, and how to use CTL to structure your training volume.
FTP Is Dead? Why Critical Power Is Replacing FTP in Professional Cycling
Critical Power is more accurate, more robust, and backed by better science. Here's why the cycling world is moving on from FTP — and what it means for your training.
Heat Training for Cyclists: How to Gain 10 Watts Without Riding More
Heat acclimation protocols that boost plasma volume, improve thermoregulation, and raise FTP. The legal performance enhancer hiding in your pain cave.
How to Read Your Power Curve: What Your Best Efforts Tell You About Your Strengths
Your power duration curve reveals whether you're a sprinter, time trialist, climber, or all-rounder — and where your biggest performance gains are hiding.
Building Your Own Training Plan Using CTL: A Step-by-Step Guide
How to use Chronic Training Load to structure your season, set weekly TSS targets, time your peaks, and avoid the overtraining cliff.
Masters Cycling: The Science of Getting Faster After 40 (and 50)
VO2max decline, recovery changes, hormonal shifts, and the training adjustments that keep masters cyclists improving year after year.
Cycling Nutrition by the Numbers: How to Calculate Your Actual Macro Needs
BMR, TDEE, carb periodization, protein floors, and fat minimums. A step-by-step guide to calculating your macros based on your actual training load.
Pogacar's 7.1 W/kg: What Pro Power Data Means for Your Training
Breaking down Pogacar's Tour de France power numbers — 464W time trials, 340W Zone 2 rides — and what they reveal about the gap between pro and amateur.
Pogacar Rides Zone 2 at 340 Watts: How Easy Should Your Easy Rides Be?
Most amateurs ride Zone 2 too hard. Here's how to find your real easy pace and why slowing down makes you faster.
Ben Healy's 42km Solo Attack: How to Train for Above-Threshold Efforts
The physiology of a 42-kilometer solo breakaway and what it teaches amateur riders about sustained efforts above FTP.
Micro-Dosing VO2max: The 6-Day HIIT Block That Actually Works
New research shows a short, intense HIIT microcycle can boost VO2max power by 3.7%. Here's exactly how to do it.
The 120g/hr Carb Revolution: How Pros Fuel and How You Can Too
The pro peloton doubled their carb intake. Here's the science behind 120g/hr fueling and a step-by-step gut training protocol.
Budget Aerodynamics: Finding Free Speed Without a Wind Tunnel
Aero sensors, field testing, and position tweaks that save watts for free. The 80/20 of aerodynamic gains for amateur cyclists.
AI Training Plans in 2026: Are Robot Coaches Worth It?
TrainerRoad AI, Athletica, and the rise of automated coaching. What AI does well, what it misses, and how to use it as a tool.
Ice Baths for Cyclists: What 2025 Research Actually Recommends
Cold water immersion can help or hurt depending on when you use it. Here's the evidence-based protocol for cyclists.
Sleep Is Your Best Legal PED: The Free Performance Hack Most Cyclists Ignore
Athletes sleeping under 7 hours are 2x more likely to get injured. Here's how to optimize sleep for cycling performance.
The Tour de France Femmes Effect: Record Numbers, Record Performances
25.7 million viewers, record speeds, and a new era for women's cycling. What the growth means for female athlete training science.
Training Around Your Cycle: What Female Cyclists Actually Need to Know
58% of performance outcomes are affected by menstrual cycle phase. Here's the practical guide to cycle-aware training.
GLP-1 Drugs in Cycling: The Ozempic Debate and Your W/kg
WADA is watching semaglutide. Here's the science of weight-to-power ratio and why training beats pharmacological shortcuts.
Norway's Ironman Sweep: What Their Training System Teaches Amateur Athletes
Three Norwegians went 1-2-3 at the Ironman World Championship. Their high-volume, high-intensity method is changing triathlon.
Training for Gravel: What 200 Miles of Dirt Demands from Your Body
Gravel racing demands a unique mix of endurance, muscular strength, and self-sufficiency. Here's how to prepare for ultra-distance dirt.
Strength Training for Cyclists: The Benchmarks That Actually Matter
Can you squat your bodyweight? Research shows strength training improves cycling economy. Here are the numbers to aim for.
Evenepoel's Comeback Masterclass: How to Return to Training After Injury
From broken ribs to a third world title. The science of progressive loading and mental resilience after forced time off.
VO2max: Lab vs. Watch vs. Field Test — Which Should You Trust?
Garmin underestimates VO2max by 10% in trained athletes. Here's when your watch is good enough and when to get tested properly.
362 KOMs in One Tour: Why Personal Progression Beats Chasing Segments
Pogacar grabbed 362 Strava KOMs at the Tour. Here's why tracking your own power curve progression matters more than any leaderboard.
Yates' Giro Win Without a Stage Victory: Why Consistency Beats Heroics
Simon Yates won the 2025 Giro without winning a single stage. The training principle of consistency over peak performance explained.
Ketone Supplements in the Pro Peloton: Science, Hype, and What Amateurs Should Know
Visma and Quick-Step use them, the UCI says 'no evidence.' Are ketones worth $5/serving or should you spend it on carbs instead?