Blog · Training

Tips and advice
for every cyclist.

We hope you find something useful here.

Training

Tracking Training Load as an Amateur — How to Avoid Overtraining Using Charts

· 3 min read

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.
Training

Sweet Spot Training — How to Squeeze the Absolute Maximum Out of Just 60 Minutes

· 6 min read

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.
Training

Detraining — What Happens to Your Body After 2 Weeks Off the Bike?

· 6 min read

Detraining after 2 weeks: what you actually lose (plasma volume, VO2max, CTL), what stays, and how fast form returns. Concrete numbers.
Training

Strength Training for Cyclists — Which Weight Exercises to Do in Winter?

· 6 min read

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.
Training

Polarized Training (80/20) on the Indoor Trainer — Does It Work on 6 Hours a Week?

· 6 min read

The 80/20 model on 6 hours a week indoors: how much true Zone 2, how much VO2max, and why the middle-intensity trap wrecks a small time budget.
Training

Sweet Spot Training (SST) — Is It the Most Effective Method for Amateurs?

· 6 min read

SST under the microscope: what research says vs polarized, who sweet spot is optimal for, where it hits a ceiling and how the data shows it stopped working.
Training

Fasted Rides — Truths and Myths About Building Endurance

· 6 min read

Fasted rides without ideology: what research confirms (fat metabolism), what it doesn't (faster FTP), the 60–90 min Zone 2 limits and when it harms.
Training

Aerobic Base — Why You Have to Ride Slow to Ride Fast

· 6 min read

The mechanism of the aerobic base: why slow riding builds mitochondria, stroke volume and fat oxidation — and why intensity alone plateaus.
Training

Stretching and Foam Rolling for Cyclists — 5 Must-Do Exercises After You Get Off the Saddle

· 6 min read

5 stretching and rolling exercises for cyclists: hip flexors, glutes, hamstrings, IT band/quads and thoracic spine. Timing and technique.
Training

Reverse Periodization — Who Is It the Right Solution For?

· 6 min read

Reverse periodization: intensity in winter, volume in spring. Who it works for (trainer, short races), who it doesn't, and how to lay out such a season.
Training

Aerobic Riding on the Indoor Trainer — How Long Until Your Numbers Improve?

· 6 min read

Aerobic (Zone 2 / tempo) riding: how many minutes a week actually move the needle, how long before LT1 rises, and how to measure it.
Training

How to Plan a Winter Training Block to Ride Away from Your Rivals in Spring

· 7 min read

A concrete November–March plan: 4 phases, weekly structures, CTL and FTP targets per phase and control tests — winter laid out backwards from race day.