Cycling Science

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 分鐘閱讀 · 2026-10-06

Two Athletes, Same Zone 2 Target — One Is Undertrained, One Is Overtrained. Here's Why.

Most training apps use %HRmax for zones. The Karvonen HRR method tracks VO₂ reserve more accurately. Here's the difference — and why it matters for your aerobic base.

5 分鐘閱讀 · 2026-09-15

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 分鐘閱讀 · 2026-09-15

Altitude Tents Are No Longer Just for Pro Cyclists. Here's What the Evidence Actually Says.

Home altitude tents simulate hypoxia at sea level via reduced oxygen fraction. Here's what the HIF-1α, EPO science, and real-world protocols show — and where they fall short.

5 分鐘閱讀 · 2026-09-08

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 分鐘閱讀 · 2026-09-08

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 分鐘閱讀 · 2026-08-25

Endurance Athletes Are Still Under-Consuming Protein — And the Science Shows It Costs Them Speed.

Protein isn't just for muscle building. Endurance athletes need 1.2–1.6g/kg for mitochondrial protein synthesis, oxidative enzyme turnover, and AMPK-mTOR signalling. Here's the overlooked evidence.

5 分鐘閱讀 · 2026-08-18

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 分鐘閱讀 · 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 分鐘閱讀 · 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 分鐘閱讀 · 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 分鐘閱讀 · 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 分鐘閱讀 · 2026-07-28

The 1% Principle in Elite Sport: Why Consistent Marginal Gains Beat Annual Training Overhauls

The mathematics of compound growth applies to training adaptation the same way it applies to financial returns. A 1% daily improvement compounds to 37× improvement over a year. The athletes who understand this build differently — and retain their gains longer.

5 分鐘閱讀 · 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 分鐘閱讀 · 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 分鐘閱讀 · 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 分鐘閱讀 · 2026-07-14

Masters Athletes Have Lower Fracture Risk Than Sedentary Peers — Unless They're Doing the Wrong Sports.

Bone mineral density in masters athletes depends on exercise modality, not just training volume. Endurance athletes — particularly cyclists and swimmers — can have BMD comparable to sedentary individuals despite high training loads. Here is the mechanism and the fix.

5 分鐘閱讀 · 2026-07-07

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 分鐘閱讀 · 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 分鐘閱讀 · 2026-06-16

單車 FTP：什麼是好成績？（按能力等級的瓦特/公斤對照表）

9 分鐘閱讀 · 2026-04-07