Cadence refers to the amount of times you complete a full pedal revolution each minute, and is something you will naturally settle on with time spent in the saddle. 　　Studies have shown that it’s an individual preference and also that different types of riding suit different cadence zones – time trialling is generally a slightly lower cadence; bunch racing a...

　　Before drilling into what Training Stress Score (TSS) is and how it relates to cycling, there are a few other metrics to understand. 　　FTP (functional threshold power) was defined as the maximum power that you could hold for 60 minutes. However it’s better viewed as your sustainable power so, for an untrained cyclist, it could be what they could manage...

　　Can't get going on the bike leg post-swim? It's not unusual, and there are several factors and scenarios that could contribute to this frustrating situation mid-race. 　　Here are some considerations and tips to prevent and treat the feeling should it affect you. 　　Can the swim affect my bike leg performance? 　　If you've had a stressful swim – say you've been...

　　If you've had a bad fall on the bike recently and are struggling to regain confidence on descents then help is at hand. 　　You've probably ridden downhill thousands of times without trouble but it just takes one 'off' to smash your confidence and reduce the enjoyment of cycling outdoors. 　　So, whether the road surface was wet, gravelly or you were...

　　Elite, draft–legal bike legs can be brutal. Yes, high-aerobic threshold power is critical to be able to deal with the racing demands but there’s more to it than that. 　　Short laps on the bike generally mean lots of corners, so lots of decelerating and accelerating, while large packs make the effort more like an on/off light switch. 　　Often the hardest...

　　A single-sided power meter works by having stress gauges on one crank arm or pedal, transmitting this information to your head unit and then this data is simply doubled to produce an estimated figure of your overall power output in watts. 　　Single-sided power meters have made training and racing with power far more accessible and affordable. There are however plenty...

　　Interval training workouts involve structured exercising at different intensities with recovery periods in between. High intensity is usually anaerobic exercise, while the recovery periods involve activity of lower intensity. 　　High-intensity interval training (HIIT) workouts exercise the cardiovascular system, which will then improve the athlete's aerobic capacity leading them to exercise for longer and/or more intense levels. 　　To be faster come...

　　Back in the day, the benchmark for a decent club cyclist was always being able to ride 'evens' – averaging 20mph (32kph) on the club-run and breaking the hour for a 25-mile (40km) TT. 　　At a pro level, though, for example, Sam Laidlow’s record-breaking Kona ride in 2022 averaged 27.6mph (44.4kph). And the winner of 2023's fastest-ever Paris-Roubaix, Mathieu van...

　　Pedalling technique is a big topic of debate among cycling coaches, with some advocating drill sessions, single-leg work and the use of pedalling analysis software. At the other end are those who say just get out, ride your bike and your pedal stroke will look after itself. 　　As with most things, the truth probably lies somewhere in the middle. If...

　　This October, researchers from all over the world will be teaming up for a first-of-a-kind study on probiotics and the gut microbiome of triathletes at the Ironman World Championship in Kona, Hawaii. 　　The highly competitive field combined with the gruelling conditions on the Pacific island of Hawaii will serve as the perfect venue for this project, which is being led...

　　Once you’re into the winter mode it’s important to get regular information on how things are going performance-wise. 　　Rarely does this data contradict what your training diary and intuitive hunch would already suggest, but it’s still good practice to get a measure of how unfit you are, how much you’ve progressed or how on track you are. Data either proves...

　　Whether we’re competing at a pimply Perranporth Triathlon or a pancake-flat Dorney, many of our training rides require the strength, skills and necessary strategies to peak up (and downhill) as, unless you live in East Anglia, ride long enough and you’ll be heading upwards… and then downwards. 　　Hills should be an integral part of your training plan. They naturally build...