Blog

Tips and advice
for every cyclist.

We hope you find something useful here.

Training

Zone 2 Training — Building Your Aerobic Base on the Trainer

· 2 min read

Zone 2 is the foundation of cycling fitness. Learn what Zone 2 training is, how to nail the right intensity, and why it builds a higher FTP.
Health & recovery

Massage for Cyclists' Back Pain — Which Type and When

· 4 min read

Riding position loads your lumbar spine and neck. Types of massage, how often to book, and when to see a physio instead.
Everyday riding

Cycling 20 km to Work — Can You Do It and How to Prepare

· 2 min read

20 km bike commute — how long it takes, how to prepare, and whether commuting this distance daily is realistic. Practical tips and gear.
Everyday riding

20 km Bike Commute to Work — Is It Doable and How to Prepare

· 4 min read

20 km each way to work by bike: how long it takes, how to prepare, and whether a daily commute at that distance actually makes sense.
Gear & maintenance

Winter Bike Tires — How to Choose for Snow and Ice

· 2 min read

Studded tires, aggressive tread, lower pressure — how to pick the right winter bicycle tires for snow, ice, and wet roads.
Gear & maintenance

Winter Bike Tires — What to Choose for Snow and Ice

· 4 min read

Studded tires, wider tread, lower pressure — how to pick winter bike tires for snow and icy roads.
Data & metrics

Ramp Test Results Explained — Where Your FTP Number Comes From

· 4 min read

Finished your ramp test — now what? Where the 75% factor comes from, when the result over- or underestimates your FTP, and how to use it in training.
Gear & maintenance

Spring Bike Tune-Up — a 30-Minute Post-Winter Checklist

· 3 min read

A bike that sat all winter needs more than a wipe-down. Run this 30-minute checklist before your first ride of the season.
Nutrition & hydration

Yerba Mate for Cyclists — Caffeine, Antioxidants, and Endurance

· 5 min read

Yerba mate delivers slower, longer caffeine release than espresso plus real antioxidants. Here's the dosing protocol and what the research shows.

Yerba Mate for Cyclists — Caffeine, Antioxidants, and Endurance

· 6 min read

Yerba mate delivers caffeine without the crash, thanks to theobromine and tannins. How and when to use it in a cyclist's supplementation protocol.
Nutrition & hydration

Alcohol and Cycling Performance — Why It's Worth Skipping in a Build Block

· 5 min read

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.
Data & metrics

Alpe du Zwift — How to Pace an Hour-Long Climb Without Blowing Up Halfway

· 5 min read

Alpe du Zwift is roughly 12.2 km and 1000 m of climbing. For most riders it's an hour near threshold, and the most common mistake is starting too hard.