TrainingTracking Training Load as an Amateur — How to Avoid Overtraining Using Charts
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.
TrainingSweet Spot Training — How to Squeeze the Absolute Maximum Out of Just 60 Minutes
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.
TrainingDetraining — What Happens to Your Body After 2 Weeks Off the Bike?
Detraining after 2 weeks: what you actually lose (plasma volume, VO2max, CTL), what stays, and how fast form returns. Concrete numbers.
Data & metricsFTP Isn't Everything — What Is FRC (Functional Reserve Capacity) and How to Train It?
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.
Nutrition & hydrationHow to Hydrate Properly During Hard Indoor Intervals
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.
Health & recoverySleep and Recovery in Cycling — How Sleep Affects Your HRV
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.
Gear & maintenancePower Differences: Trainer vs. Pedals — Which to Trust When Reading the Chart?
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.
Data & metricsPedaling Efficiency (Torque Effectiveness) — Will a "Round Pedal Stroke" Give You Free Watts?
Torque Effectiveness and Pedal Smoothness: what they really measure, why consciously pulling up gives no free watts, and how to use these metrics.
Data & metricsPower-to-Heart-Rate Ratio (EF — Efficiency Factor) — How to Track Aerobic Base Progress
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.
TrainingStrength Training for Cyclists — Which Weight Exercises to Do in Winter?
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.
Data & metricsHow Many Hours a Week Do You Need to Train to See Progress?
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.
Health & recoveryWhy Year-Round Training Matters — Living with Depression
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.