In this digest, we're connecting the dots between RPE, energy management, and the most important organ for performance: your brain. Understanding and trusting your Rate of Perceived Exertion (RPE) is a skill that separates good athletes from great ones, and it's crucial for your long-term development.  Believe it or not, your own rate of perceived exertion is actually a very reliable indicator when it comes to executing your training and racing. The more you can develop your

I’ve been reading a book recently called “Breath” – The new science of a lost art. Breath book by James Nestor In this book, the author uncovers during human evolution that our breathing has changed, and not for the better. He also brings into focus how it can have a dramatic impact on our ability to perform from an endurance and cardiovascular perspective. So, it got me thinking, are we leaving potential performance on the table if all we are doing is just focusing on pushin

What is "Torque Training" for Cyclists? In a practical coaching context, "torque training" does not simply mean "pushing a big gear." It is a targeted approach to improve the Force component of a cyclist's Power = Force x Velocity equation. Force: The torque applied to the pedals. Velocity: The cadence (RPM) at which you turn the pedals. Every cyclist has a unique Force-Velocity (F-V) profile. Some are "Force-dominant" (naturally strong, better at low-cadence, high-torque eff

We are currently in that time of year when you might have taken a brief break from cycling and training in general, and now you're ready to get back into the routine. Many athletes begin by performing a test to determine their current fitness baseline and to identify key training zones, especially their threshold power and heart rates. A straightforward and repeatable test is the ramp test. It's also easy to pace, unlike a 20-minute test, which requires more skill to perform

The Mitochondrial Myth: Why You Might Be Wrong About Zone 2 (And How to Truly Optimize Your Engine) So Is Zone 2 the holy grail of mitochondrial biogenesis? We dive into the science to show why harder zones are theoretically superior, and how Z2's real value is in allowing you to profit from them. The Reign of Zone 2 – is it over? We hear this so much "If you want to build your aerobic engine, you have to live in Zone 2." It's the mantra of every podcast /Vlogger and coaching

Cycling is a demanding sport that requires a blend of strength and endurance to perform at your best. Whether you're a casual rider or...

Cycling is more than just a hobby; it’s a way of life for many. Whether you're participating in competitive events or enjoying a...

Cycling is not just a hobby; it’s a lifestyle for many. Whether you are a weekend warrior, a competitive racer, or someone aiming to...

An effective coaching framework is essential to delivering successful coaching sessions that lead to tangible results. Coaches...

Lactate levels play a crucial role in understanding athletic performance and the body's metabolism. Whether you are a professional...

What is Intensity Distribution in Endurance Training? Understanding intensity distribution is crucial for effective training. It often...

As we approach the end of the winter, which I know seems a long way off at this stage it’s a good  time to start thinking about the goals...

I wanted to share some more thoughts and real world experiences from the athletes that I coach. Previously I touched on workout execution...

As we head into the depths of winter, I find this is the hardest time of year to stay motivated with your training and especially when...

The power of lactate testing As many of us enter the offseason now is a good time to look back at how the season panned out, what went...

I’ve been on many cycling trips or camps in the past where the focus has really been to just ride your bike and get the miles in, and...

HRV (heart rate variability) is something I’ve tracked on and off for some time, I first started doing this back in 2018 when I stumbled...

I was asked this question recently and it got me thinking. It may have been done to death but sometimes it isn't obvious what training is...

One of my favourite sayings is "Less is more". That is until more is required. As we are getting close to the end of winter (thank god)...

Close, but no cigar. The finest of margins can often mean the difference between making the podium or even getting the win. In fact it...