Blog · Training

Tips and advice
for every cyclist.

We hope you find something useful here.

Training

How to Ride a GPX Route on a Smart Trainer — Apps and Step-by-Step Guide

· 6 min read

Turn a GPX file from Komoot, Strava or Garmin into a smart trainer ride. What you need, which apps accept your own file, and how to avoid flat routes and sudden walls.
Training

15 legendary climbs you can ride on your smart trainer this winter

· 9 min read

Alpe d'Huez, Ventoux, Stelvio, Zoncolan, Angliru and ten more: gradient profiles, where each one gets steep and how long it takes at 3.0 W/kg.
Training

Tracking Training Load as an Amateur — How to Avoid Overtraining Using Charts

· 3 min read

A rising PMC chart doesn't automatically protect you from overtraining. What weekly load increase is safe for an amateur, and how to actually check it.
Training

Sweet Spot Training — How to Squeeze the Absolute Maximum Out of Just 60 Minutes

· 6 min read

Sweet Spot 88–94% FTP: concrete 60-minute session structures, how much TSS you actually bank, and why it's the best return on time for the time-crunched.
Training

Detraining — What Happens to Your Body After 2 Weeks Off the Bike?

· 6 min read

Detraining after 2 weeks: what you actually lose (plasma volume, VO2max, CTL), what stays, and how fast form returns. Concrete numbers.
Training

Strength Training for Cyclists — Which Weight Exercises to Do in Winter?

· 6 min read

A cyclist's winter strength plan: 3 phases (adaptation, max strength 4×4 @ 85% 1RM, maintenance), 5 core lifts and how to combine the gym with the trainer.
Training

Polarized Training (80/20) on the Indoor Trainer — Does It Work on 6 Hours a Week?

· 6 min read

The 80/20 model on 6 hours a week indoors: how much true Zone 2, how much VO2max, and why the middle-intensity trap wrecks a small time budget.
Training

Sweet Spot Training (SST) — Is It the Most Effective Method for Amateurs?

· 6 min read

SST under the microscope: what research says vs polarized, who sweet spot is optimal for, where it hits a ceiling and how the data shows it stopped working.
Training

Fasted Rides — Truths and Myths About Building Endurance

· 6 min read

Fasted rides without ideology: what research confirms (fat metabolism), what it doesn't (faster FTP), the 60–90 min Zone 2 limits and when it harms.
Training

Aerobic Base — Why You Have to Ride Slow to Ride Fast

· 6 min read

The mechanism of the aerobic base: why slow riding builds mitochondria, stroke volume and fat oxidation — and why intensity alone plateaus.
Training

Stretching and Foam Rolling for Cyclists — 5 Must-Do Exercises After You Get Off the Saddle

· 6 min read

5 stretching and rolling exercises for cyclists: hip flexors, glutes, hamstrings, IT band/quads and thoracic spine. Timing and technique.
Training

Reverse Periodization — Who Is It the Right Solution For?

· 6 min read

Reverse periodization: intensity in winter, volume in spring. Who it works for (trainer, short races), who it doesn't, and how to lay out such a season.