Nutrition & hydrationCarbohydrates in a Cyclist's Diet — How Much, When, and What Kind
Carbohydrate is the first fuel your body reaches for under load. For cyclists it matters more than for almost any other athlete on multi-hour rides.
Nutrition & hydrationWhat to Eat on the Bike — Fuelling Long Training Rides and Tours
The sudden power drop, dizziness, legs turning to jelly — that's the famous "wall". It's easy to avoid with the right fuelling and hydration on the bike.
Nutrition & hydrationCyclist Hydration — Electrolytes, Salt and Isotonic Drinks in Training
2% dehydration cuts output power by 7-10%. Plain water without electrolytes doesn't fix it. A concrete protocol for calculating and replacing losses.
Nutrition & hydrationCycling and Thigh Fat Loss — Myth vs. Reality
"I want to lose fat from my thighs" is one of the most common questions from new cyclists. The answer requires separating fat loss from muscle shaping.
Nutrition & hydrationBurning Kilojoules on the Trainer — How to Calculate Carb Needs Precisely
Every smart trainer and power meter counts kilojoules. That number lets you calculate how many carbs you're really burning, and how much to replace.
Nutrition & hydrationHydration While Riding — What and How Much to Drink
On the bike you lose 0.5 to over 1.5 litres of sweat per hour. Just 2% dehydration lowers performance. What to drink, how much and when.
Nutrition & hydrationSpin Bike vs. Smart Trainer — Staying Fit and Lean Through Winter
Winter doesn't have to mean a training gap. A smart trainer or a gym spin bike both keep fitness up — and the calorie burn is substantial.
Nutrition & hydrationWhat to Drink After a Bike Ride — Is Beer a Good Idea?
After a hard ride you open the fridge and see a beer. Tempting — but is it a good idea? The answer is more nuanced than a simple yes or no.
Nutrition & hydrationA Cyclist's Diet: What to Eat for Energy to Train
"You are what you eat" has special meaning in cycling. The right fuel matters as much as a strong engine. The fundamentals of a cyclist's diet.
Nutrition & hydrationAvocado in a Cyclist's Diet — When the Calories Pay Off and When They Don't
Avocado is an energy-dense source of fat, not carbohydrates — where it makes sense in a cyclist's training plan and where it can't replace carbs.
Nutrition & hydrationHydration Pack or Water Bottle — Which to Choose for Training
A hydration pack and a bottle solve the same problem — staying hydrated on the ride — but differ in capacity, effect on your position, and how much you actually drink.
Nutrition & hydrationBananas on the Bike — Why They're the Ideal Training Snack
In the pro peloton, bananas show up as often as energy gels. A banana is a natural energy package that costs a fraction of a gel's price for a comparable effect.