We hope you find something useful here.
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.
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.
Detraining after 2 weeks: what you actually lose (plasma volume, VO2max, CTL), what stays, and how fast form returns. Concrete numbers.
FRC is the work (kJ) you can do above FTP until exhaustion. How it differs from FTP, typical 10–30 kJ values, and concrete intervals to build it.
Indoor hydration: sweat of 1–2 L/h with no wind cooling, how much to drink, how much sodium (500–1000 mg/L) and how to measure loss by weighing.
Sleep and HRV: how sleep loss drops morning RMSSD, how much sleep a cyclist needs, and how to read the HRV trend to steer load instead of guessing.
Trainer vs pedals: where the 5–15 W gap comes from, why drivetrain loss lowers the trainer, and which source to trust when analyzing your chart.
Torque Effectiveness and Pedal Smoothness: what they really measure, why consciously pulling up gives no free watts, and how to use these metrics.
Efficiency Factor = NP / average heart rate. How to compute EF, typical values, how much it rises after a base block, and how not to mistake noise for progress.
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.
Volume thresholds: 3 h maintenance, 4–6 h real FTP progress, 8+ h full development. What matters more than hours and how to check the dose works.
Regular exercise works on depression like a medication dose — but only taken continuously. Why a winter break reverses the gains and how to build a year-round system.