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.
Nutrition & hydrationCaffeine in Endurance Sport — When and How to Dose It Optimally
Caffeine dosing: 3–6 mg per kg body mass, timing 45–60 min before the effort, tolerance, and a practical protocol for training and racing.
Nutrition & hydrationYerba Mate for Cyclists — Caffeine, Antioxidants, and Endurance
Yerba mate delivers slower, longer caffeine release than espresso plus real antioxidants. Here's the dosing protocol and what the research shows.
Nutrition & hydrationAlcohol and Cycling Performance — Why It's Worth Skipping in a Build Block
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.
Nutrition & hydrationCow's Milk Alternatives for Cyclists — What Actually Matters
Cow's milk is a cheap, protein-dense post-ride staple. Not every plant milk matches it — the protein content is what counts, not the label.
Nutrition & hydrationCycling Under the Influence — What the Rules Say and What It Costs Your Fitness
A bike is a vehicle under most traffic laws, so drink-riding carries real legal risk. It also costs more in VO2max and recovery than one bad ride.
Nutrition & hydrationSunlight and Vitamin D in Spring — the Real Effect on Performance, Not Just Mood
Vitamin D regulates muscle contraction, calcium absorption, and immune function — and most people finish winter deficient. Here's the mechanism and the dosing.
Nutrition & hydrationHow many calories does cycling burn? Tables and calculator
How many calories you burn cycling depending on pace, weight and duration. Calorie tables and tips to increase energy expenditure.
Nutrition & hydrationHow Many Calories Does Cycling Burn? Tables and Calculation
Calorie burn on a bike depends on weight, intensity, terrain, and wind. Reference tables and how to calculate it precisely from power data.
Nutrition & hydrationCycling Supplements — What Actually Works and What's Marketing
The supplement market promises more power, faster recovery, more energy. Most of it is marketing. Here's what has solid science behind it.
Nutrition & hydrationWhat to eat after a cycling workout — recovery nutrition
What and when to eat after a hard bike ride. Protein, carbs, timing, and practical meal ideas for cyclists.
Nutrition & hydrationLosing Weight by Cycling — Realistic Results and a Plan
Cycling is one of the most effective ways to cut weight: low joint load, high calorie burn, easy to sustain. Here's what to realistically expect.