Core Cycling Science & Training

Short recap of Escape Collective Performance Process with Jem Arnold: TID models barely differ overall — consistency and clear session purpose win.

Polarized vs pyramidal vs threshold: a network meta-analysis finds little overall difference. Stick to a coherent plan, keep easy days easy, and decide the next session from your data.

When threshold work stops moving FTP, use a short VO2max or peak-power block — 30-30s, 5x5s, sprints — then recover. Wearables decide if the interval day sur…

Custom goals for trainer winters, commute stacking, heat, and masters constraints. Keep one long-ish session. Wearables still decide intensity when the garag…

Climbing W/kg is a Power×Body goal: raise FTP, manage mass without a crash diet, and ride hills that look like the event. Wearables keep the hard days honest.

Raise FTP with sweet-spot and threshold density, a short VO2 dose, and a retest — not a 12% promise in six weeks. Garmin, Strava, Whoop, and intervals.icu ke…

Custom goals for a fixed 8-hour week: two quality days, one long ride, honest limits. Garmin, Strava, Whoop, and intervals.icu keep the scarce hours from bec…

Come back from weeks or months off without copying your old FTP block. Rebuild frequency first, then hours, with Whoop/Garmin as brakes — not as a dare to test.

How to taper for a cycling A-event: cut volume, keep a little intensity, and use Whoop or Garmin readiness so race week stays boring. Cited taper research, n…

When the Power or Event block cooked you: a Recovery goal to deload, restore Zone 2, and use Whoop/Garmin until easy is easy again. Then choose the next cate…

Habit goals are sessions per week or a first 50 km — not FTP. British Cycling’s sofa-to-50 km logic, three repeatable days, and wearables that do not punish …

Reach a gran fondo, century, gravel, TT, crit, MTB, or triathlon bike-leg goal with specificity, a long ride, and a real taper. Garmin, Strava, Whoop, and in…

A Recovery goal after medical clearance: short easy spins, then duration, then light intensity. Not physiotherapy. Whoop and Garmin cap the ramp. Cite return…

80/20 cycling for riders who have the hours: most time easy, a little very hard. Seiler’s distribution research, plus Whoop/Garmin so the easy days stay easy.

Map Event, Power, Volume, Habit, Body, Recovery, and Custom goals to a plan you can ride. Connected to Garmin, Strava, Whoop, and intervals.icu — one next se…

Body-category goals use weight as a metric only with sustainable training: aerobic time, optional intervals, strength, and no crash deficits. Not medical adv…

Raise weekly hours or kilometres without a load spike. Zone 2 does the work; Whoop and Garmin veto the jump. Gabbett’s load research is the caution, not a dare.

Discover how sodium bicarbonate cycling supplementation can boost high-intensity training capacity and accelerate recovery for better long-term adaptation.

Build winter aerobic base with repeatable low-to-moderate rides, controlled intensity, indoor options, and recovery checks that guide your next block.

FTP often stalls when stimulus, recovery, or testing drift. Learn how to diagnose the limiter and apply one clear correction this week.

If your FTP is falling after 35, these five fixable causes help you protect threshold power and rebuild performance with better training decisions.

A concise recap of five fixable reasons cyclists lose power with age, plus a practical two-week reset.

Insomnia tutorial for cyclists: practical steps to protect adaptation, adjust sessions after night wakings, and keep progression with smart recovery.

The FTP Ceiling: Why Your Progress Has Stalled

Why Your Training Zones Are Lying to You

How to use heart rate zones for mitochondrial adaptation in cycling: practical Zone 2 rules, session templates, and adaptive coaching tips.

Negative split cycling pacing: start slightly conservative to preserve late-race power and finish faster in TTs and long climbs.

A practical guide to understanding tested FTP and estimated FTP in your N+One performance charts.

Build aerobic durability with clear Zone 2 targets, session structure, and execution cues.

A physiology-first guide to heart rate zones and mitochondrial adaptation for cyclists.

Learn a practical negative split pacing model for TTs, climbs, and race simulations.

A practical taper blueprint for amateur riders balancing freshness and race-day readiness.

A decisive framework for choosing threshold or sweet spot based on readiness, fatigue, and event timeline.

Understand cycling power zones, when to use each one, and how to sequence them in a realistic week.

A calm, practical insomnia tutorial for cyclists: adjust training load without losing progression.

FTP is a snapshot; durability is the goal. Build aerobic base, add intensity and race sims, hone fueling and recovery, plus strength to sustain race power.

Adaptive training plans use real-time data (power, HRV, sleep, TSB) and decision algorithms to deliver the right stimulus at the right time. Learn the scienc…

Nutrition while riding shapes power, fatigue, and recovery. Evidence-informed, practical guidance for fueling intensive sessions and recovery spins — what to…

Learn how cycling power zones translate watts into precise training stimulus. This practical, science-based guide explains FTP and alternatives, a 7-zone mod…

Winter cycling training that actually sticks: use Zwift, structured sessions, smart gear, and adaptive planning to protect fitness, train with purpose, and a…

Learn how to set and use cycling heart rate zones (LTHR-based), combine HR with power and RPE, avoid common pitfalls like drift and lag, and apply adaptive, …

Make your sprint watts trustworthy. Practical, science-backed steps to ensure your power meter records true 1,000W+ peaks — maintenance, sampling, pre-race c…

Keep Zone 2 honest. Practical, science-based steps to prevent power meter drift on multi-hour rides—temperature compensation, torque checks, battery care, in…

Power meter calibration is the single-most important habit to keep your FTP, zones, and n+1 AI coaching honest. Learn zero-offsets, robust FTP testing protoc…

Learn what FTP is, how to test and use it to structure power-based training, and how N+One’s adaptive coaching keeps every session productive—no failed worko…

Zone 2 (low-intensity) rides are the most efficient way to build a durable aerobic engine. Learn the physiology, metrics, and practical plan for effective Zo…

Develop true sprinting ability with science-based sprint sessions, year‑round programming, and practical tips for maximal 5–30s efforts. Learn recovery rules…

Progress slows as your training age increases. Learn why early gains fade, how to set realistic expectations, and practical, science-based steps—periodizatio…

Practical, science-based guidance for female cyclists: how hormonal phases affect training, recovery, iron, RED-S, and contraception — and how to use adaptiv…

Practical, science-based training for cyclists 40+. Learn how to preserve VO2max, fight sarcopenia, prioritise recovery, and use adaptive plans to keep impro…

Learn how to build and interpret a cycling power profile (MMP across durations), identify your phenotype and limiters, and turn that insight into focused, sc…

Lactate threshold, not VO2max, predicts sustainable performance. Learn the physiology, testing options, and actionable training protocols to shift your thres…

Compare polarized and pyramidal intensity distributions for cyclists. Evidence-based guidance, practical session examples, and periodization advice to choose…

Turn data into decisive race execution. Learn how to use power—FTP, normalized power, and targeted pacing—to race time trials, road races, crits and gran fon…

Time-crunched? Use science-backed, time-efficient training (polarized, sweet spot, HIIT) plus real-time adaptation to get measurable gains without endless ho…

A practical, science-based guide for cyclists: how HRV works, how to measure it reliably, how to interpret individual patterns, and how to use HRV with N+One…

Learn how cyclists should use strength training: two focused weekly sessions, clear exercise choices, smart timing, and simple signs to adjust before races.

Club racers: sweet spot (~88–95% FTP) builds fitness that still leaves race legs. Hold watts, cut minutes first, protect recovery between events.

Learn how cyclists can use VO2max intervals to raise the aerobic ceiling, structure a practical block, and manage fatigue with clear recovery checks.

Learn cycling periodization with a clear season structure: base, build, peak, taper, and recovery blocks that help you prepare for one target event.

Learn how to measure cycling FTP with a calibrated power meter, repeatable warm-up, controlled setup, and a well-paced 20-minute test.

Understand cycling training zones for power, heart rate, and RPE. Learn how to set thresholds, map signals, avoid common errors, and calibrate your next week.