carbohydrate in tour de france

How Many Carbohydrates Should You Eat Per Hour On The Bike?

  One of the key storylines from the Tour de France this year (and the past few years) is the extreme carbohydrate intakes in the pro peloton. Elite cyclists and their teams have reported intakes of 100, 120, and even more grams of carbohydrate PER HOUR. This is a lot higher than the standard recommendations …

cyclist eating carbohydrate

Cyclists: The Hidden Reason You Only Bonk Early on Race Day

    Most endurance athletes spend months fine-tuning their fueling plans. Yet, on race day many still bonk, sometimes shockingly early. Although it’s easy to blame poor pacing or a missed gel, there’s often a hidden reason you burn through energy so fast: the surge of adrenaline and the body’s stress response that ramp up …

peak form

How To Have A Great Season Without “Peaking”

  To peak or not to peak? Is it more valuable for you to achieve your absolute peak fitness for about two weeks or to sustain a high level of fitness (e.g., 90% of absolute peak) for a longer portion of the season? I wrote previously about “How Long Can You Hold Peak Form?”, but …

peak form

How Long Can You Hold Peak Cycling Form?

  Peak form is that magic stretch when an athlete’s body feels strong and their mind is sharp. Everything just clicks. You’re able to ride hard, recover fast, crush Strava segments, and win races or the local group ride. But just like a perfectly ripe piece of fruit, form takes time to grow and the …

when to do interval training in zone 2 ride

When Should You Do Intervals in a Zone 2 Workout?

  Combining Zone 2 endurance rides with intervals is a powerful strategy, but timing matters. Should you incorporate high-intensity efforts right after warming up, schedule them mid-ride, or save them for the end when you’re already fatigued? It all depends on what you’re trying to accomplish. If watching or listening is more your speed, there …

interval training

Beyond Intervals: How to Get Fast Without Interval Training

  Interval training is a cornerstone of endurance training programs. But have you ever wondered if you actually need to do intervals to get faster or perform at your best? I dove into this topic in Episode 245 of “The Time-Crunched Cyclist Podcast”, but if you don’t have 30 minutes to watch the video or …

get faster

7 Reasons You’re Not Getting Faster At Cycling

In recent weeks I’ve heard variations on the questions: “How do I get faster on the bike?” or “Why am I not getting faster at cycling?” When the question comes from more experienced athletes, it’s sometimes: “Why am I not getting faster anymore?” As the spring heats up, events ramp up, and you pile on …