Cycling

The Fastest Time Trial Riders Don't Go Hard Early — And the Physics Proves Why

Even split vs negative split pacing for cycling time trials: the physics, the critical power model, and why going out hard almost always costs you time in the end.

5 min read · 2026-10-06

The NO₂ Hack Most Cyclists Ignore: L-Citrulline Malate and the Nitric Oxide Shortcut

Why L-citrulline outperforms L-arginine for nitric oxide production in cyclists — the eNOS pathway, urea cycle bypass, and 8g dosing protocol backed by Pérez-Guisado 2010.

5 min read · 2026-09-15

There's a Respiratory Limiter in Competitive Cyclists and Runners That Interval Training Never Touches. Most Athletes Don't Know It Exists.

Dempsey 2006 identified the metaboreflex: inspiratory muscle fatigue diverts blood from working legs. McConnell Romer 2004 shows IMT gives 15% performance gain. Here's the protocol.

5 min read · 2026-09-08

Fasted Cardio Burns More Fat During the Session. It Does Not Burn More Fat Overall.

Fasted cardio increases fat oxidation during the session but produces no additional fat loss over 24 hours. Here is what the evidence says about substrate use and body composition.

5 min read · 2026-08-25

Most Amateur Cyclists Are Riding in the Wrong Gear — Here's the Physics Behind Why

Gear selection is one of the most undercoached skills in cycling. Most amateurs spin too low or grind too high — and neither produces optimal power output.

4 min read · 2026-08-25

Why Elite Cyclists Are Eating Dark Chocolate Before Time Trials (It's Not What You Think)

Cocoa flavanols and (-)-epicatechin boost endothelial nitric oxide production, improving oxygen delivery during cycling. Here's what the research actually shows.

5 min read · 2026-08-11

You Can Save More Watts by Tucking Your Elbows Than by Buying Aero Wheels. The Physics Proves It.

Aerodynamic drag dominates cycling power demand above 25 km/h. Understanding CdA and the power-speed cube law shows where your watts are actually going — and where the biggest savings are.

5 min read · 2026-08-04

Most Cyclists Are Fuelling Their Rides Completely Wrong — Here's the Calculation That Changes Everything

Generic cycling calorie calculators are wildly inaccurate. Power output, rider weight, gradient, and drafting all interact in ways that simple MET-based formulas completely ignore.

5 min read · 2026-08-04

Most Cyclists Under-Fuel Long Training Rides by 40–60%. The Bonk That Follows Is Not a Sign of Low Fitness. It Is a Predictable Consequence of a Calculable Fuelling Deficit.

A 75kg cyclist burning 750 kcal/hr on a 4-hour ride needs 180g exogenous carbohydrate to avoid glycogen depletion — that is 7–8 gels at 25g each. Most cyclists carry two or three. The deficit produces the bonk.

5 min read · 2026-08-04

You're Riding the Wrong Chainring — Why Most Sportive Cyclists Should Drop to Compact

Standard 53/39 gearing is designed for racing professionals. Most sportive and gran fondo riders should ride compact 50/34 or sub-compact 48/32 — here is the gear ratio mathematics.

5 min read · 2026-07-28

Every Road Bike Ships With the Wrong Crank Length for Most Riders

170–175mm cranks are industry default, but femur length determines optimal crank arm length. Here's the biomechanics evidence for personalised cycling fit.

5 min read · 2026-07-28

Your Watts Tell You What. Your Power Profile Tells You Who.

Coggan power profiling maps neuromuscular, anaerobic, aerobic and threshold power to identify your cycling phenotype — sprinter, TT specialist, climber or pursuiter — and direct training priorities.

5 min read · 2026-07-21

Eating the Same Macros Every Day Is Leaving Performance Gains and Fat Loss on the Table Simultaneously.

Carbohydrate cycling — varying carbohydrate intake based on daily training demand — optimises muscle glycogen on high-output days while improving fat oxidation on low-output days. The mechanism is GLUT4 translocation and post-exercise insulin sensitivity.

5 min read · 2026-07-14

Why Your Cycling Calorie Calculator Lies at Altitude — And What to Do About It

At 2,000+ metres, standard cycling calorie formulas underestimate your energy burn by 6–12%. Here's the hypoxic physiology behind the gap.

5 min read · 2026-06-23

1x vs 2x Drivetrain: The Engineering Mathematics Every Cyclist Should Understand

The switch from 2x to 1x drivetrains has swept gravel and MTB. But does a 1x system deliver equivalent gear range, and what does cross-chaining actually cost in efficiency? Here's the maths.

5 min read · 2026-06-16

FTP Cycling: What Is a Good Score? (W/kg Chart by Ability Level)

9 min read · 2026-04-07