We hope you find something useful here.
Riding position loads your lumbar spine and neck. Types of massage, how often to book, and when to see a physio instead.
20 km bike commute — how long it takes, how to prepare, and whether commuting this distance daily is realistic. Practical tips and gear.
20 km each way to work by bike: how long it takes, how to prepare, and whether a daily commute at that distance actually makes sense.
Studded tires, aggressive tread, lower pressure — how to pick the right winter bicycle tires for snow, ice, and wet roads.
Studded tires, wider tread, lower pressure — how to pick winter bike tires for snow and icy roads.
Finished your ramp test — now what? Where the 75% factor comes from, when the result over- or underestimates your FTP, and how to use it in training.
A bike that sat all winter needs more than a wipe-down. Run this 30-minute checklist before your first ride of the season.
Yerba mate delivers slower, longer caffeine release than espresso plus real antioxidants. Here's the dosing protocol and what the research shows.
Yerba mate delivers caffeine without the crash, thanks to theobromine and tannins. How and when to use it in a cyclist's supplementation protocol.
Alcohol isn't just empty calories — it cuts muscle protein synthesis, wrecks REM sleep, and delays glycogen refill. Here's what it costs a training block.
Alpe du Zwift is roughly 12.2 km and 1000 m of climbing. For most riders it's an hour near threshold, and the most common mistake is starting too hard.
Resting metabolic rate depends mostly on muscle mass and consistent high-intensity training, not diet tricks. A well-planned training block is the real lever.