We hope you find something useful here.
The trainer price calendar: spring and summer bring 20–40% discounts, September–December is peak pricing. The used market, model clearances and what not to skimp on.
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.
Winter base November–March: how to stay consistent with no races. Process goals, CTL micro-targets and a repeatable weekly trainer structure.
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.
Spindown step by step: why a trainer drifts with temperature, how and when to calibrate, and what to do when power jumps between sessions.
Above 24°C with no fan you lose 5–15% of power: the cardiac-drift mechanism, what a fan is worth, the optimal room temperature and a practical setup.
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.
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.
A dedicated trainer bike: the cost math vs drivetrain wear and swap time, what must match (axle, cassette) and where you can go cheap.
The mechanism of the aerobic base: why slow riding builds mitochondria, stroke volume and fat oxidation — and why intensity alone plateaus.
5 stretching and rolling exercises for cyclists: hip flexors, glutes, hamstrings, IT band/quads and thoracic spine. Timing and technique.
ERG death spiral: why falling cadence makes the trainer pile on resistance until you stall, how to spot it on the chart, and 4 ways to prevent it.