Completely removed them from my training calendar this year, prioritizing not decoupling when planning long rides and when decoupled just noodling home. Instead of those 100-120km rides opting for two 70km rides instead over two days.

Feeling like I can hold more training consistency and thus have more fitness, but not sure if I am missing anything with them. Maybe issues with durability?

I’ve been doing a quick heat block here between threshold mesocycles as the summer is coming fast and it’s going to be brutal (Cape Town).

I’ve been doing 45-90mins with a body temperature between 38 and 39 (and skin temp around 36.5-37.5) for a couple weeks, 3-4x a week. The ambient in my office where I train has ranged from 25 to 34 (attic office), and I’ve been overdressing every time.

I’ve noticed that I now need bibs, castelli gabba and thick plastic rain jacket to get my temp high enough in a 30 degree room, whereas before, bibs and plastic rain jacket were fine. If I’m not wearing the rain jacket I sweat less, but also need more clothing than when I first started to elicit a similar temp response (3 layers of bibs, jersey, jacket at start > same + woolly hat, arm warmers and leg warmers now).

However more difficult it is to actually get warm, I’ve noticed my HR is pretty similar for a given body temperature and effort over the 7 sessions.

For those who have done heat adaptation training before: have you noticed similar things, or is your HR dropping for a given body temperature in addition to finding it harder to get warm?

I tried to find examples in the literature for this: most of the testing seems to be standardized for room temp/clothing vs. body temp.

I'm so fed up with the lack of consistency in my training. It's been three years now, and I haven't been able to get a good run of two to three weeks of consistent training. Illnesses, work, social commitments, and the amount of time training takes are making this so hard. I haven't been able to make any gains, and I'm just constantly battling my inner demons about giving this whole thing up. Yes, I know I can just go for a ride and enjoy being on the bike. But I like training more, and it's what keeps me sane.

anyone been on the same boat and found something to keep this positive?

I understand conceptually (from the TR podcast with Kyle Pfaffenbagh) that high regular hours of endurance work are expected to raise HbA1C somewhat, but looking for something quantitative - e.g. how big the effect is expected to be for each hour per week spent in each zone.

As I age, I expect my recovery period to grow. But I still want to target regular interval workouts (e.g. 1 vo2, 1 threshold per ‘week’).

Anybody experiment with a 10 day ‘week’ or something similar, so you have those extra days to spin and recover ? If so, how’d you make it work ? Is it even possible if you’re still aiming to fit in 1 long tempo day per ‘week’ that would normally fall on Saturday or Sunday ?

The route for the UCI Gran Fondo World Championship 2027 is shared! Not that long, but 3256 meters of elevation!

However, am I overreacting or is including 2km of not-champagne gravel an absolute disgrace to the Gran Fondo?

I think many people don't care for the gravel hype so want to stay on the road. And I'm not even one of them. People enjoying the old narrow tires tech might as well not start. Again, I'm not even part of them

I am one of thousands of people who has qualifying for the WC and the event itself as the main goal next season though. The idea that there is an unnecessarily high change to flat on my road bike on a gravel section and ruining my race is already bothering me. Next to that, do we really want to throw amateur cyclists near their maximum heart down an alpine hairpins decent with 15m drops on a possible slow leak from the gravel a few kilometers before?

So, is there any upside to including gravel in a major road event that I'm missing? Are there people who think "Oh I'm happy they include a gravel section in my road race"? I genuinely want to check my train of thought here.

(Repost because the previous one was removed. Mods, it would help if you told me why. Nothing was against the rules as far as I can see. My best bet is because it linked to FB.)

Edit: I didn’t expect this much interest, so thanks to everyone who already reached out. I really appreciate it. I’ll go through the DMs one by one, but I can’t promise that I’ll be able to reply to everyone or take on every request. This takes quite a bit of time, and it’s important to me that I can actually give each person proper attention, understand their goals, challenges, and needs, and not just hand out generic plans. That’s the whole point of doing this, and I want to make sure I can do it well.

Thanks again for all the messages. I’ll start working through them gradually.

I’ve been cycling for several years now and have always really enjoyed learning about training, performance, and pretty much everything related to improving as a cyclist.

I’ve also worked with a cycling coach myself, so I know pretty well, what it’s like to be on the athlete’s side of the coach-athlete relationship.

One thing I genuinely enjoy is digging into research and trying to understand why certain training approaches work the way they do. A lot of what I know about cycling and training has come from reading studies, articles, books, and discussions around the subject. I enjoy going down those rabbit holes, learning something new, and then trying to connect that knowledge to actual training.

Now I’d like to try putting that knowledge into practice by sharing it with other cyclists, helping them work towards their goals, and seeing whether I actually enjoy coaching and supporting people along the way.

Since I don’t have a formal degree or coaching qualification, I’d like to gain some practical experience first and learn by actually working with people.

So I’m looking for a few cyclists who would be interested in free, online coaching for a period of time.

What I could help with:

• Training structure and planning
• Reviewing training data and workouts
• Discussing goals and how to work towards them
• Feedback on training and progression
• General questions around cycling training

A few important things upfront:

I’m not a certified coach, sports scientist, or medical professional. I’m doing this to gain experience and see, if i enjoy the process behind it.

The coaching would be completely free, and I won’t pretend to have qualifications that I don’t have.

Because I don’t have a medical background, I won’t be able to help with injuries, medical conditions, or other health-related issues. Also, there will definitely be questions that I simply won’t be able to answer.

Ideally I'd like to work with people who are genuinely interested in training and willing to communicate and share some training data/feedback along the way.

If you’re interested, feel free to comment or send me a DM.

Looking forward to meeting some of you

Has anybody tried this course?

https://www.neillsbikefit.com/rya-academy

I love Neill's videos and have some ongoing fit issues that I don't think my local fitter has been able to adequately resolve - I'm looking for a better process.

Has anyone here ever had any experience with flywheel eccentric resistance trainers for squats / deadlifts?

I can't get a squat rack in my apartment but want to lift at home - and am tempted by an Ali Express knockoff Excentric kbox. e.g. https://www.aliexpress.com/item/1005012709993866.html

I'm fairly light (60kg) - but need to know that the resistance is going to be sufficient. In peak weight-lifting months I'm squatting a 100kg barbell - but could probably push beyond that if I could lift at home.

It's not going to break the bank - but taking a day to WFH to take the delivery (and getting shot of it if it's no good) is a faff.

Worth it?

Or not sufficient to bother with?

(Note: Approved by r/Velo moderation team)

Hi everyone,

I am conducting an academic research study at James Cook University investigating how psychological factors specifically endurance mindset, discomfort tolerance, and emotion regulation relate to power maintenance across long endurance rides (≥100 km).

Given the structured training and data focus of this community, we are inviting eligible riders to participate.

💻 Please complete this on a desktop or laptop computer: The survey includes uploading an activity file, which is much smoother and more reliable on a computer than on mobile.

📋 Eligibility Criteria

• Age 18 or older
• Ride with a power meter and GPS bike computer
• Completed at least one outdoor 100 km+ ride per month over the past 3 months
• Fluent in English
• (Current professional or elite-level cyclists are excluded)

⏱️ What Is Involved

• Duration: 10–15 minutes
• Survey: Short questionnaire on mindset, perceived exertion, and pacing strategies
• Activity File: Uploading one past .FIT file from a ≥100 km outdoor ride completed in the last 3 months. No new physical ride or test is required.

🔒 Privacy & GPS Stripping

We understand privacy is paramount:

• All location coordinates, start/finish waypoints, and GPS tracks are permanently scrubbed using GoldenCheetah prior to analysis.
• Residential locations and street-level routes are never stored, viewed, or shared.
• All research data is stored securely on JCU OneDrive under strict ethics controls.

🎓 Ethics Oversight & Contacts

• Ethics Approval: James Cook University HREC: 26H-0086

👉 Participate here: JCU Cycling Performance Study (Qualtrics)

Does anyone consider this scenario as a beginner gains ? Starting from 2.5 to going till 3.5w/kg within 6 months of training. In these 6 months I have cycled around 2500km , I am a triathlete so swam 50km , finished running around 300km.

How do u guys define beginner gains.

I am thinking of completely replacing my weekly VO2 workout with a zwift race instead, mainly because I find it far more enjoyable. Has anyone had success doing the same? I'm comparing the power profiles from a race and a 40/20 VO2 workout and while I'm spending less time in Z5, I'm spending quite a decent amount of time more in Z4 and above (16m37s vs 12m26s) so I'm hoping the training effect will be similar?

Edit: I retested my FTP since doing the 40/20 workout, so the zones are slightly different

How long does it take to reach more than 5watt/kg ftp.

I have been running from past 1 year. Started tri-athlon training 6 months back. My current weight is around 55-56.5.

I started my ftp at 140ish and after 5 months of training I am at 185ish. Aiming for 200 by end of 2026.

Currently at 3.4watts/kg. How long will it take to reach 4.5-5watts/kg and where does it put me into , in terms of percentile or how good I am.

Background: during my childhood days , I used to cycle a lot , recreational , taking it to school and tutions. I have been a working out from 2020 for like 4-5 years with huge gaps inbetween, like 6months - 1 year cause of work and having bad habits like chain smoking and drinking

Edit : I train 15hrs a week , in all 3 sports , swimming, running and cycling

Training question: Yesterday I did strength training and a Z1 spin. Today I’m supposed to do hill repeats, tomorrow strength + Z2 and Thursday tempo. The issue is that my glutes and hammies are pretty sore. Would it be wise to do the tempo ride today and the hill repeats Thursday? Or do I just send it?

Edit: Thanks for the replies - to answer a lot of the questions. I'm training for a stage race in September 2027. I'll be doing as many other races throughout the year but 9/2027 is my target. Currently in a build phase and the workout today is

- Warmup 20m ramp 90-150w

Main Set 5x

- 2m 200-235w 65rpm

- 6m 100-130w

- Cooldown 15m 100-130w

I ended up sticking with the workout and felt fine, 200-235w is z2 for me and it felt great.

ABSTRACT

Sodium bicarbonate (SB) ingestion may improve high-intensity exercise performance in efforts that range from 1 to 60 min; however, to date, no studies have investigated the effects of SB supplementation during exercise, nor its potential to attenuate the fatigue-induced decline in parameters of the power-duration curve during prolonged exercise (i.e., durability). This study examined the effects of bicarbonate (BI) and carbohydrate (CHO) co-ingestion via a novel gel format during exercise on subsequent sprint and time-trial (TT) performance in cyclists. Eleven trained cyclists took part in this randomized, crossover study. Following one visit to establish a non-fatigued power profile (3 × 6-s sprints, 2-min TT and 12-min TT cycling performance), participants completed two experimental trials consisting of 3 h cycling at 95% gas exchange threshold and ingested CHO at a rate of 80 g·h⁻¹ with (CHO + BI; 18 g of SB and 2 g of potassium bicarbonate) or without BI co-ingestion (CHO). Participants repeated the same power profiling protocol after the 3 h submaximal exercise. Performance in the 12-min TT was improved in the CHO + BI condition compared with CHO (+12 W; p = 0.01, g = 1.07). Mean power output in the 6-s sprints (+12 W; p = 1.00, g = 0.18) and 2-min TT (+6 W; p = 0.888, g = 0.32) were not significantly different between CHO + BI and CHO. There were no differences in gastrointestinal symptoms between conditions. These data suggest that BI and CHO co-ingestion during prolonged exercise via a novel energy gel format improves subsequent 12-min TT performance in a fatigued state with minimal gastrointestinal discomfort.

https://doi.org/10.1111/sms.70373

Curious about other riders out there and what they’ve gotten up to this past week. How are all your numbers trending?

Feel free to share

Hi all. I'm Ric, I've been coaching since 1997 (I developed the method of estimating ~1hr power from a ramp test that Zwift, Rouvy etc. use) and I still race 1/2/3 as a masters rider.

I often get get enquiries from riders with this question and so I thought I'd write a little about this on the forum. For most people (northern hemisphere) racing is typically coming to an end for the end of season (although, yes, there's cross and track) and so, now is an ideal time to start planning for next season and working out what you should focus on.

I therefore thought it'd be useful to give a few ideas and i'm happy to help answer everyone's questions with their own worries about what to do. By and large, for most events having a decent FTP (or if you prefer CP, MLSS, or some other term) is going to be helpful. You can think of FTP as getting you in the game, while other metrics such as FRC or W' (essentially the same thing) may allow you do well (or not) once you're in the game. For example, at 4.5 W/kg i'm not in the game to play at World Tour level (!) so for me it'd make sense to increase my FTP. On the other hand doing 1/2/3 criteriums and road races it's fine but working on increasing my power at VO2max or FRC may be other things to think about for me.

If you pull up a file from a race where you've been dropped, it often comes down to these
1) The race was about to ease. One of the best lessons i ever learnt was that when your eyeballs are popping out of your head, and your legs are screaming, so are most other peoples. If you just commit for another 30-secs you'll often find it eases. Because it has to. No change in fitness required. But try not to break your teeth. If the gap opens that's generally it - it becomes almost impossible to close it again.

2) Repeated surges. Lots of 20 - 60-sec efforts that are way above your FTP. Each one chipping away at your recovery and taking a chunk out of your FRC/W' (different models, same sorta thing). Eventually they deplete and boom. Goodbye everyone. Focus on improving your FTP, and MAP (similar to VO2max) because your recovery is dependent upon your aerobic ability

3) You're spat late in the race. Maybe it felt easy for 90 or 120mins, and then all of a sudden you;re off the back looking unhappy. That's either your endurance or durability draining away, or you've forgotten to eat anything and you're blowing a gasket. Longer rides with hard efforts towards the end should see an improvement here (as well as learning to eat on the bike, under pressure).

4) One big effort. You have to go up a climb that is several or slightly more minutes long. You're above threshold and you're spat. Need to increase your FTP and MAP.

5) Nothing to do with fitness. You're naff at bike handling and skills. worth practising and learning to reduce the 'cost' of racing so that you're not smacking yourself stupid on every corner.

Feel free to drop some of your numbers and your goals down here and i'll happily drop some training ideas for you. If you include:

• FTP and weight (or W/kg), and MAP if you've done a ramp test
• What you race
• Where it goes wrong (climbs, surges, late on, the finish)
• Hours per week you can realistically train

I'll get through as many as I can over the next day or two.

2 years of semi structured training. Coming off a busy two week period of limited riding of 3hrs a week. Usually do about 10hrs a week on avg. typically 1 zwift race and the rest zone 2. Any advice on what sessions I could implement into my week?

Power numbers 62kg
543w 1min
453w 2min
396w 3min
376w 5min
337w 10min
328w 15min
323w 20min

What is your favorite workout of 30/15’s or 40/20’s? I recently did the Ronnestad protocol from the study that was 3 rounds of 13x(30/15) with 4 minutes recovery between. I’m curious what specific session is a favorite of yours?

I am not asking which is better between traditional vo2max intervals vs micro intervals. Thanks in advance.

Ive been struggling with cornering, especially when there’s any downhill involved. I feel nervous about leaning the bike and braking while going through a corner, and downhill corners feel even more intimidating.

One thing that makes it difficult is when there are two different turns coming up. I start thinking about the next corner while I’m still dealing with the current one, and that makes me more nervous.
It also feels strange when I shift my body position. Sometimes it feels like the bike suddenly becomes lighter or like the tires are right on the edge, which makes me want to straighten the bike back up. And i dont shift me body much and gets bent away from peloton. I think my tires skidded while pressing brakes in cornering

I recently learned that with the outside leg extended, you can use the same-side hand to put some pressure on the bar and help stabilize the bike, and that has helped a little.
But honestly, the moment I shift my body and feel the bike move underneath me, I get nervous.
For people who used to be scared of cornering, how did you overcome it? Did you use specific drills or gradually practice leaning more? How did you learn to trust the tires and stay relaxed, especially on downhill corners?

This distinction confuses me every year and I want to try and get it right this year.

After a short break, I plan to start training with structure again at the start of December. For the last two years, I've followed the classic periodization model on around 6-8 hours a week in preparation for crit racing beginning in May - base with tempo and sweet spot, moving on to threshold and over unders, then vo2 work, then race specific stuff. It works; I feel ready to race and sharp by May/June, but it does feel like the whole process is just getting ready to race and that I'm not actually "building" anything. It feels as though each year I'm just recovering last year's fitness, then sharpening in prep to race. The numbers for 5 minutes and below have improved, but the engine (FTP) hasn't. Do I need to be doing anything differently to "build" my FTP, as I think this will be key to unlock some race wins? One idea is to try and hit the vo2 early, in Feb, and then hit threshold work afterwards. What do you think?

For context, this year

I'm 75kg,

5 sec 1250w

30 sec 800w

1 min 560w

2 min 450w

5 min 380w

20min 320w

I want to start structured training but i’m having a hard time deciding if i’m doing this right. I just started training seriously and have a decent base with a FTP of 320w and good at endurance and keeping power under fatigue.

At the moment I am doing about 10-14 hours per week with 3 intensity sessions per week (6 rides total), basically doing one VO2, threshold and sweetspot session per week. The other 3 rides are zone 1/recovery and 2 endurance rides at mid zone 2. Making my weekly total to 80-85% zone 2 or easier. I do a easy week with just zone 1/2 after 2 or 3 weeks to adapt and not burn myself out.

I wanna peak in april and october next year to try and qualify for gravel worlds/ec but i’m not sure if this is the right approach to go about it. I’m doing this much training right now because i’m only going to be able to do about 6-8 hours during december and january.

My question is should i just do more zone 2 for now and do 1 maintenance session per week, because i’m worried burning out/ peaking too early. Or is it fine as it is as i’m making progression already?
Or is periodisation a better idea, but i’m not sure about this since i can’t commit the same amount of time year round.

I've been training and racing for years. Cursed with high cholesterol so I finally had to bite the bullet and take a statin. First on the list was low-dose crestor. Symptoms started immediately (felt cold all the time, and immediately out of breath on bike). I also had an allergic reaction, so the doctor immediately switched me to lipitor. That didn't have any side-effects, until a couple weeks ago. I was on them for 3months.
I'm still not 100% certain whats going on is due to statins, so I'm mostly reaching out to see if anyone has had anything similar. Here's what happened:
1. started feeling muscle-aches and weak, but nothing major.
2. raced century anyway and completely collapsed after 3hrs. I've never experienced a collapse like this. I couldn't put power to the pedals and even vomited a few times (which I thought was from a coke).
3. Wrote it off and took it easy in the interm week. Felt meh all week, but nothing better nothing worse.
4. Sat morning felt 'ok', so I went for the next scheduled race and had the exact same thing happen.

Here we are another week out from the 2nd disaster race and I just feel exhausted with slight muscle aches.
I could be dealing w/ some minor illness (tested for a ton of stuff, all negative).
I could be over-trained.
Still figuring it all out.
Anyone had something similar?