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100 Articles

Are you looking to spend a winter getting stronger and fitter than ever, ready for a flying start to the sunnier months? Or perhaps you’d like to supplement your riding with a better knowledge of the body and how to fuel and fix it? No matter how you are looking to improve, in this issue, you’ll find the latest tips and advice to help take your cycling to the next level. Inside, we explore the ins and outs of two-wheeled fitness, including nutrition, training, recovery and equipment, with articles by a range of experts from the world of cycling. We hope you enjoy reading through and feel inspired to begin working towards your goals, whatever they might be.…

SMASH THAT WINTER CENTURY ➞ 100-mile rides count for much more in the colder months and leave you doubly satisfied CONQUERING A CHILLY ‘winter century’ (a 100-mile ride) will give you a soul-warming surge of satisfaction. While other riders are binge-watching Netflix in their pyjamas, you are the rosy-cheeked adventurer enjoying a glorious spin beneath electric blue winter skies. And when you get home for a hot bath, you can relax in the knowledge that your fitness is sky-high long before Big Ben has even chimed in the arrival of 2022. “It can be difficult to stay motivated as the warm weather becomes a distant memory and sportives wind down, so setting yourself a big winter challenge really helps,” says Phil Paterson, coach at Athlete Lab (athletelablondon.com). “A 100-mile ride is…

Are you looking to spend a winter getting stronger and fitter than ever, ready for a flying start to the sunnier months? Or perhaps you’d like to supplement your riding with a better knowledge of the body and how to fuel and fix it? No matter how you are looking to improve, in this issue, you’ll find the latest tips and advice to help take your cycling to the next level. Inside, we explore the ins and outs of two-wheeled fitness, including nutrition, training, recovery and equipment, with articles by a range of experts from the world of cycling. We hope you enjoy reading through and feel inspired to begin working towards your goals, whatever they might be.…

SMASH THAT WINTER CENTURY ➞ 100-mile rides count for much more in the colder months and leave you doubly satisfied CONQUERING A CHILLY ‘winter century’ (a 100-mile ride) will give you a soul-warming surge of satisfaction. While other riders are binge-watching Netflix in their pyjamas, you are the rosy-cheeked adventurer enjoying a glorious spin beneath electric blue winter skies. And when you get home for a hot bath, you can relax in the knowledge that your fitness is sky-high long before Big Ben has even chimed in the arrival of 2022. “It can be difficult to stay motivated as the warm weather becomes a distant memory and sportives wind down, so setting yourself a big winter challenge really helps,” says Phil Paterson, coach at Athlete Lab (athletelablondon.com). “A 100-mile ride is challenging but…

BOLT ON ANOTHER SPORT

After a summer of cycling, welcome winter as a chance to cross-train with a new sport. “Many pro cyclists are running – yes running! – or doing mountain bike or gravel rides over winter,” explains cycling physio Bianca Broadbent (fityourbike.co.uk). “Running is great for your bone health; swimming will build your cardiovascular engine; and body balance and body pump classes at the gym are great for strength and durability. Cyclists have lower bone density than their counterparts in other sports, so think of cross-training as a healthy evolution of your bike training. It will also give you a mental refresh, with new skills to learn and new activities to enjoy.”…

BOLT ON ANOTHER SPORT

BOLT ON ANOTHER SPORT

After a summer of cycling, welcome winter as a chance to cross-train with a new sport. “Many pro cyclists are running – yes running! – or doing mountain bike or gravel rides over winter,” explains cycling physio Bianca Broadbent (fityourbike.co.uk). “Running is great for your bone health; swimming will build your cardiovascular engine; and body balance and body pump classes at the gym are great for strength and durability. Cyclists have lower bone density than their counterparts in other sports, so think of cross-training as a healthy evolution of your bike training. It will also give you a mental refresh, with new skills to learn and new activities to enjoy.”…

BOLT ON ANOTHER SPORT

HIT THE INDOOR RACING SCENE

Thanks to digitally-connected smart trainers and online racing platforms such as Zwift, indoor racing can inject a winning dose of camaraderie and competition into dark winter days. You’ll get to swap dull turbo rides for exhilarating races and turn bleak winter nights into fun group rides. Eric Schlange of the Zwift Insider community website (zwiftinsider.com) reveals how to join the party. * Choose the right category “Most Zwift races have multiple category options, which requires knowing your functional threshold power (FTP) in watts/kg, so do a quick FTP test before signing up,” advises Schlange. Zwift offers several built-in FTP tests, including a simple high-power 20-minute effort. * Know the rules “Read the event description so you know how the race is set up,” says Schlange. “Is it a points race…

HIT THE INDOOR RACING SCENE

HIT THE INDOOR RACING SCENE

Thanks to digitally-connected smart trainers and online racing platforms such as Zwift, indoor racing can inject a winning dose of camaraderie and competition into dark winter days. You’ll get to swap dull turbo rides for exhilarating races and turn bleak winter nights into fun group rides. Eric Schlange of the Zwift Insider community website (zwiftinsider.com) reveals how to join the party. * Choose the right category “Most Zwift races have multiple category options, which requires knowing your functional threshold power (FTP) in watts/kg, so do a quick FTP test before signing up,” advises Schlange. Zwift offers several built-in FTP tests, including a simple high-power 20-minute effort. * Know the rules “Read the event description so you know how the race is set up,” says Schlange. “Is it a points race with intermediate sprints or…

HIT THE INDOOR RACING SCENE

RACE THE WINTER WINDS

Many riders adopt a relaxed upright position on long winter rides then struggle to alter their set-up when they strive to pick up the pace in spring. So train your stamina and silhouette at the same time. Dov Tate, founder of aero wheel experts Parcours (parcours.cc), reveals how to sharpen your shape this winter. Lower your head When riding in winter winds you’ll quickly notice the effect your head position has on your aerodynamics. “By holding your head in line with your shoulders, you will immediately reduce your frontal area,” says Tate. “Removing any spacers under the stem can also help to lower the front end of your bike.” “By holding your head in line with your shoulders, you will immediately reduce your frontal area” Tuck your elbows in Casually…

RACE THE WINTER WINDS

RACE THE WINTER WINDS

Many riders adopt a relaxed upright position on long winter rides then struggle to alter their set-up when they strive to pick up the pace in spring. So train your stamina and silhouette at the same time. Dov Tate, founder of aero wheel experts Parcours (parcours.cc), reveals how to sharpen your shape this winter. Lower your head When riding in winter winds you’ll quickly notice the effect your head position has on your aerodynamics. “By holding your head in line with your shoulders, you will immediately reduce your frontal area,” says Tate. “Removing any spacers under the stem can also help to lower the front end of your bike.” “By holding your head in line with your shoulders, you will immediately reduce your frontal area” Tuck your elbows in Casually sticking your arms out on…

RACE THE WINTER WINDS

BECOME A WINTER EXPLORER

Ultra-endurance cyclist Chris Hall, who has cycled everywhere from Romania to the Atlas Mountains, insists winter is the best time for fresh experiences. Here Hall, an ambassador for route-planning app Komoot (komoot.com), reveals how to enjoy more winter adventures. Start putting the ‘train’ into training On shorter winter days, it’s okay to cheat. “Try riding to a city you have never visited, then get the train home,” says Hall. “It’s a great way to see somewhere new, sample local cakes or a hot meal, then enjoy the train journey home.” Set off later “This is my big winter tip, especially when the temperatures have plummeted,” insists Hall. “Setting off an hour later, when it’s lighter and warmer, will allow more black ice to thaw and give you time for an…

BECOME A WINTER EXPLORER

GET STRONG FOR SPRING

“Shorter days, less sunlight and colder temperatures mean the gym is a comfortable place over winter, and you also have more time to do workouts at home,” says cycling physio Bianca Broadbent (fityourbike.co.uk). “If you have any weaknesses, use winter as an opportunity to ‘reverse-engineer’ solutions. For example, work on your shoulder strength to improve your aero position, or on your quad strength to push higher loads.” For some full-body conditioning, try this winter circuit twice a week, with 30-second efforts separated by 30-60 second rests. Increase the number of rounds as you get fitter. * Skipping Use a jump rope to improve your lower-leg strength and agility. “The impact promotes bone density, cardiovascular health, co-ordination and leg speed, making it an ideal conditioning exercise for cyclists,” says Broadbent. *…

BECOME A WINTER EXPLORER

Ultra-endurance cyclist Chris Hall, who has cycled everywhere from Romania to the Atlas Mountains, insists winter is the best time for fresh experiences. Here Hall, an ambassador for route-planning app Komoot (komoot.com), reveals how to enjoy more winter adventures. Start putting the ‘train’ into training On shorter winter days, it’s okay to cheat. “Try riding to a city you have never visited, then get the train home,” says Hall. “It’s a great way to see somewhere new, sample local cakes or a hot meal, then enjoy the train journey home.” Set off later “This is my big winter tip, especially when the temperatures have plummeted,” insists Hall. “Setting off an hour later, when it’s lighter and warmer, will allow more black ice to thaw and give you time for an extra coffee.” Ride with mates “Nothing…

BECOME A WINTER EXPLORER

BECOME A SMARTER CHEF

Top sports nutritionist Will Girling (willgirling.com) reveals how to spice up your cycling cuisine this winter. Breakfast “Adding blueberries, raspberries and strawberries to your porridge will add antioxidants and vitamin C to keep you healthy over winter,” says Girling. “Just warm up some frozen berries to turn them into a compote. Add flaxseed, which is high in Omega 3s, or chia seeds to thicken it. A banana or some nuts will add extra carbs before a long ride. And pomegranate seeds will add antioxidants and vitamins.” Ride snack “I make flapjacks with a 2:1 ratio of glucose and fructose to get slow-release energy for long winter rides,” says Girling. “Adding orange zest aids saliva production to prevent dry mouth, which is an issue when training in cold air.” Ingredients: 180g…

BECOME A SMARTER CHEF

GET STRONG FOR SPRING

“Shorter days, less sunlight and colder temperatures mean the gym is a comfortable place over winter, and you also have more time to do workouts at home,” says cycling physio Bianca Broadbent (fityourbike.co.uk). “If you have any weaknesses, use winter as an opportunity to ‘reverse-engineer’ solutions. For example, work on your shoulder strength to improve your aero position, or on your quad strength to push higher loads.” For some full-body conditioning, try this winter circuit twice a week, with 30-second efforts separated by 30-60 second rests. Increase the number of rounds as you get fitter. * Skipping Use a jump rope to improve your lower-leg strength and agility. “The impact promotes bone density, cardiovascular health, co-ordination and leg speed, making it an ideal conditioning exercise for cyclists,” says Broadbent. * Mountain Climbers Adopt a…

BECOME A SMARTER CHEF

Top sports nutritionist Will Girling (willgirling.com) reveals how to spice up your cycling cuisine this winter. Breakfast “Adding blueberries, raspberries and strawberries to your porridge will add antioxidants and vitamin C to keep you healthy over winter,” says Girling. “Just warm up some frozen berries to turn them into a compote. Add flaxseed, which is high in Omega 3s, or chia seeds to thicken it. A banana or some nuts will add extra carbs before a long ride. And pomegranate seeds will add antioxidants and vitamins.” Ride snack “I make flapjacks with a 2:1 ratio of glucose and fructose to get slow-release energy for long winter rides,” says Girling. “Adding orange zest aids saliva production to prevent dry mouth, which is an issue when training in cold air.” Ingredients: 180g bananas; 160g golden syrup; zest…

BECOME A SMARTER CHEF

BIG RIDE BREAKFASTS

Scrambled tomato eggs A protein-rich breakfast that’s perfect for recovery after a long heavy ride the previous day. Simple and quick to put together, this is a perfect option if you’re short on time but want to keep your nutrition and fuelling on point. Ingredients (Serves 4) • 5 whole eggs• ½ tsp sesame oil• 1 tbsp mirin• 1 tsp cornflower• 1 tsp sugar• 2 tbsp ketchup or tomato paste• 400g can chopped tomatoes• 2 tbsp olive oil• 5 spring onions, sliced• 1 tsp root ginger, grated• Half a cup of cooked white rice (optional) Method 01 Beat the eggs, sesame oil, mirin and 1 teaspoon of salt in a medium size bowl. In a small bowl, combine the cornflower with 2 tablespoons of cold water, then add in the…

BIG RIDE BREAKFASTS

SWEET POTATO VS REGULAR FRIES Although both are root vegetables and share similar macronutrient properties, sweet potatoes and white potatoes come with different micronutrient properties. Sweet potato fries are higher in vitamin A, which is important in maintaining immune function, healthy skin and eyes, and can protect again certain cancers. There’s also a high fibre content for digestion and gut health. Yet the main difference between them is that sweet potato has a lower glycemic index, meaning that the rate at which your blood sugar is raised is more gradual. VERDICT Sweet potato wins!…

BIG RIDE BREAKFASTS

Scrambled tomato eggs A protein-rich breakfast that’s perfect for recovery after a long heavy ride the previous day. Simple and quick to put together, this is a perfect option if you’re short on time but want to keep your nutrition and fuelling on point. Ingredients (Serves 4) • 5 whole eggs• ½ tsp sesame oil• 1 tbsp mirin• 1 tsp cornflower• 1 tsp sugar• 2 tbsp ketchup or tomato paste• 400g can chopped tomatoes• 2 tbsp olive oil• 5 spring onions, sliced• 1 tsp root ginger, grated• Half a cup of cooked white rice (optional) Method 01 Beat the eggs, sesame oil, mirin and 1 teaspoon of salt in a medium size bowl. In a small bowl, combine the cornflower with 2 tablespoons of cold water, then add in the sugar and ketchup/tomato paste. 02 Over…

BIG RIDE BREAKFASTS

CLIMB LIKE A PRO

Whether you want to power up the steep slopes of the Lake District on the Fred Whitton or conquer the snaking bends of Alpe d’Huez on a weekend getaway, climbing is the most exciting, painful and rewarding part of cycling. But to climb like Slovenian pro Tadej Pogačar – who won the GC, young rider classification and King of the Mountains jersey at the Tour in 2020 – you first need to think like a pro. That doesn’t mean you need to do brutal seven-hour training sessions, simply that you should commit to refining every single component of your climbing skill set, from your power output to your kit choices, in pursuit of progress. With the help of an elite team of experts, we’ve created a blueprint to help you…

CLIMB LIKE A PRO

SWEET POTATO VS REGULAR FRIES Although both are root vegetables and share similar macronutrient properties, sweet potatoes and white potatoes come with different micronutrient properties. Sweet potato fries are higher in vitamin A, which is important in maintaining immune function, healthy skin and eyes, and can protect again certain cancers. There’s also a high fibre content for digestion and gut health. Yet the main difference between them is that sweet potato has a lower glycemic index, meaning that the rate at which your blood sugar is raised is more gradual. VERDICT Sweet potato wins!…

CLIMB LIKE A PRO

Whether you want to power up the steep slopes of the Lake District on the Fred Whitton or conquer the snaking bends of Alpe d’Huez on a weekend getaway, climbing is the most exciting, painful and rewarding part of cycling. But to climb like Slovenian pro Tadej Pogačar – who won the GC, young rider classification and King of the Mountains jersey at the Tour in 2020 – you first need to think like a pro. That doesn’t mean you need to do brutal seven-hour training sessions, simply that you should commit to refining every single component of your climbing skill set, from your power output to your kit choices, in pursuit of progress. With the help of an elite team of experts, we’ve created a blueprint to help you ascend…

CLIMB LIKE A PRO

10 STEPS TO SUCCESS

01. Gear up To glide up climbs like a pro, you first need the right gear ratios. “A 28-tooth lower gear should see you up most climbs,” advises performance coach Phil Paterson. But even some pros use 30-tooth sprockets on mountain stages, so don’t be shy about going large. “Also consider switching to a compact or semi-compact front chainring for more generous climbing ratios,” adds Paterson. A standard ring has 39 teeth, but a compact has 34 and a semi has 36, making it much easier to spin the pedals when you’re tackling steep climbs. 02. Consume low-fibre fuel Nutritionist Will Girling (willgirling.com) suggests a low-fibre breakfast – such as a banana and almond butter on toast or a bowl of white rice and eggs – to replenish your glycogen…

10 STEPS TO SUCCESS

ULTIMATE CLIMBING SETS

Workout 01 Cadence switches Time 45 minutes The benefits High-cadence efforts train you to spin faster on climbs, which is more energy-efficient than grinding uphill in a big gear. Low-cadence efforts prepare you for steeper ascents when your cadence will be slow. “Spending time at both lower and higher cadences (rpm, revolutions per minute) helps you adapt to changes in gradients without endlessly flicking your gears to give a more consistent pace,” says Phil Paterson. Kit suggestion You can do cadence switches outside but a smart turbo trainer with a programmable function will make it easier to focus on your cadence, suggests Paterson. Nutrition Fuel up with a banana 15mins before your workout. Warm-up 8mins @40-70% FTP/40-70% HR 2mins @55% FTP/55% HR Main sets Block 1 2mins @80% FTP/70% HR/65rpm…

ULTIMATE CLIMBING SETS

10 STEPS TO SUCCESS

01. Gear up To glide up climbs like a pro, you first need the right gear ratios. “A 28-tooth lower gear should see you up most climbs,” advises performance coach Phil Paterson. But even some pros use 30-tooth sprockets on mountain stages, so don’t be shy about going large. “Also consider switching to a compact or semi-compact front chainring for more generous climbing ratios,” adds Paterson. A standard ring has 39 teeth, but a compact has 34 and a semi has 36, making it much easier to spin the pedals when you’re tackling steep climbs. 02. Consume low-fibre fuel Nutritionist Will Girling (willgirling.com) suggests a low-fibre breakfast – such as a banana and almond butter on toast or a bowl of white rice and eggs – to replenish your glycogen stores without weighing…

10 STEPS TO SUCCESS

Legendary Climbs

Col du Tourmalet Alpe d’Huez hogs the headlines and Mont Ventoux draws the crowds, but the 2115m Tourmalet is a Tour classic and one of the highest mountain passes in the French Pyrenees. Hardknott Pass Potentially the toughest climb in the UK, boasting sections with 30 per cent gradients on both its western and eastern approaches, Hardknott Pass is a cruel but beautiful Cumbrian delight. Cheddar Gorge A stunning climb through the famous limestone gorge in Somerset, the road curls around snaking corners with gradients of up to 16 per cent, and the views from the top are spectacular.…

Legendary Climbs

ULTIMATE CLIMBING SETS

Workout 01 Cadence switches Time 45 minutes The benefits High-cadence efforts train you to spin faster on climbs, which is more energy-efficient than grinding uphill in a big gear. Low-cadence efforts prepare you for steeper ascents when your cadence will be slow. “Spending time at both lower and higher cadences (rpm, revolutions per minute) helps you adapt to changes in gradients without endlessly flicking your gears to give a more consistent pace,” says Phil Paterson. Kit suggestion You can do cadence switches outside but a smart turbo trainer with a programmable function will make it easier to focus on your cadence, suggests Paterson. Nutrition Fuel up with a banana 15mins before your workout. Warm-up 8mins @40-70% FTP/40-70% HR 2mins @55% FTP/55% HR Main sets Block 1 2mins @80% FTP/70% HR/65rpm 2mins @85% FTP/80% HR/75rpm 2mins @90% FTP/85% HR/85rpm 2mins @95% FTP/90% HR/95rpm Recovery 3mins…

ULTIMATE CLIMBING SETS

Essential Climbing Gear

01 Specialized S-Works Prevail II helmet £240 At just 227g, this is Specialized’s premium lightweight climbing helmet, with the added bonus of vented channels and a Gutter Action System to divert sweat away from your eyes. 02 Selle Italia Flite Boost TM Superflow saddle £133 Climbing can put pressure on the perineum (the sensitive area between your genitals and backside) but this pro saddle features a special cut-out to minimise nerve damage. 03 dhb Aeron Lab Ultralight jersey £90 Made from a mesh of three premium fabrics, this wafer-thin climbing jersey is strikingly light, and the low neckline enhances comfort when you’re hunched over on steep climbs.…

Essential Climbing Gear

Legendary Climbs

Col du Tourmalet Alpe d’Huez hogs the headlines and Mont Ventoux draws the crowds, but the 2115m Tourmalet is a Tour classic and one of the highest mountain passes in the French Pyrenees. Hardknott Pass Potentially the toughest climb in the UK, boasting sections with 30 per cent gradients on both its western and eastern approaches, Hardknott Pass is a cruel but beautiful Cumbrian delight. Cheddar Gorge A stunning climb through the famous limestone gorge in Somerset, the road curls around snaking corners with gradients of up to 16 per cent, and the views from the top are spectacular.…

Legendary Climbs

REACH YOUR PEAK

01 Core Values In a bid to gain a greater understanding of how core body temperature can impact on cycling, a number of pro teams are trialling new tech to monitor each rider’s thermoregulation. Quick-Step is among the teams leading the trials and it tested the waters with a CORE system during the 2020 Giro d’Italia. The CORE tracker is the first device of its kind. It’s a wearable gadget that continuously measures core body temperature during endurance performance, and it is now commercially available to all cyclists (£197.95). Previously, athletes were required to swallow a small electronic unit that measured temperature from the inside and transmitted the data back to a machine. Thankfully, body temperature metrics are now taken and relayed via a non-invasive clip-on unit fixed to the…

REACH YOUR PEAK

Essential Climbing Gear

01 Specialized S-Works Prevail II helmet £240 At just 227g, this is Specialized’s premium lightweight climbing helmet, with the added bonus of vented channels and a Gutter Action System to divert sweat away from your eyes. 02 Selle Italia Flite Boost TM Superflow saddle £133 Climbing can put pressure on the perineum (the sensitive area between your genitals and backside) but this pro saddle features a special cut-out to minimise nerve damage. 03 dhb Aeron Lab Ultralight jersey £90 Made from a mesh of three premium fabrics, this wafer-thin climbing jersey is strikingly light, and the low neckline enhances comfort when you’re hunched over on steep climbs.…

Essential Climbing Gear

REACH YOUR PEAK

01 Core Values In a bid to gain a greater understanding of how core body temperature can impact on cycling, a number of pro teams are trialling new tech to monitor each rider’s thermoregulation. Quick-Step is among the teams leading the trials and it tested the waters with a CORE system during the 2020 Giro d’Italia. The CORE tracker is the first device of its kind. It’s a wearable gadget that continuously measures core body temperature during endurance performance, and it is now commercially available to all cyclists (£197.95). Previously, athletes were required to swallow a small electronic unit that measured temperature from the inside and transmitted the data back to a machine. Thankfully, body temperature metrics are now taken and relayed via a non-invasive clip-on unit fixed to the strap of a…

REACH YOUR PEAK

Chocolate, chia and sweet potato brownies These bars are packed with great sources of vitamin A and, by using sweet potato over white potato, we’re almost doubling our dietary fibre. Further nutritional benefits come from the inclusion of chia seeds, dark chocolate and honey. The ingredients here should make 20 good-sized brownies. Ingredients (20 Servings) • 1 tbsp coconut oil• 450g diced sweet potato• 2 tsp ground cinnamon• Salt and pepper• 50g honey• 180g unsalted butter, diced• 200g melted dark chocolate (minimum 70% cocoa solids)• 50g brown sugar• 1 tsp baking powder• 1 tbsp cocoa powder• 100g walnuts• 1 tbsp chia seeds Method 01 Heat oil in a non-stick pan and cook the sweet potato, cinnamon and seasoning over a medium heat until the potatoes begin to soften (6-10 mins).…

Chocolate, chia and sweet potato brownies These bars are packed with great sources of vitamin A and, by using sweet potato over white potato, we’re almost doubling our dietary fibre. Further nutritional benefits come from the inclusion of chia seeds, dark chocolate and honey. The ingredients here should make 20 good-sized brownies. Ingredients (20 Servings) • 1 tbsp coconut oil• 450g diced sweet potato• 2 tsp ground cinnamon• Salt and pepper• 50g honey• 180g unsalted butter, diced• 200g melted dark chocolate (minimum 70% cocoa solids)• 50g brown sugar• 1 tsp baking powder• 1 tbsp cocoa powder• 100g walnuts• 1 tbsp chia seeds Method 01 Heat oil in a non-stick pan and cook the sweet potato, cinnamon and seasoning over a medium heat until the potatoes begin to soften (6-10 mins). Stir in the honey and…

MAYO VS KETCHUP Ketchup is richer in nutrients such as copper, iron, phosphorus and vitamin B6, which support immune function and metabolism. However, what gives ketchup its sweetness is the high amount of added sugar, but per 100g it only contains 20 kcals. Mayo is richer in protein due to its egg content. However, it contains limited micronutrients and contains a large proportion of fat. As a result, per 100g it holds just under 100 kcals, which all adds up if you’re looking to drop body fat/weight. If you can’t resist it, try switching to a low fat mayo option. VERDICT Ketchup wins!…

MAYO VS KETCHUP Ketchup is richer in nutrients such as copper, iron, phosphorus and vitamin B6, which support immune function and metabolism. However, what gives ketchup its sweetness is the high amount of added sugar, but per 100g it only contains 20 kcals. Mayo is richer in protein due to its egg content. However, it contains limited micronutrients and contains a large proportion of fat. As a result, per 100g it holds just under 100 kcals, which all adds up if you’re looking to drop body fat/weight. If you can’t resist it, try switching to a low fat mayo option. VERDICT Ketchup wins! Recipes Richard Tucker Photography Steve sayers; Getty (Food Fight)…

CONQUER YOUR FIRST SPORTIVE

Cycling is experiencing a surge in popularity similar to the post-2012 Olympics boom. Many of us enjoyed the freedom and safety of the empty roads in the lockdowns of 2020 and 2021. There was a thrill for newer cyclists of reaching further distances, higher elevations and rides of longer duration. For the experienced cyclist, there were extra opportunities to spend increasing FTP (functional threshold power; roughly your average power for an hour) on an indoor trainer or head out in the light evenings and rack up miles without normal life commitments getting in the way. With all these on-bike gains plus a post-pandemic urge to take on new challenges and explore new scenery, sportives are a perfect way to combine these dynamics. In a sportive – a mass-participation, non-competitive event…

CONQUER YOUR FIRST SPORTIVE

10 steps to success

01 What do I need to wear? Having the correct clothing is essential on a long event. Good quality, worn-in shorts and socks, chamois cream and no underwear will all help reduce the risk of chafing. Also necessary is a cycling top with back pockets, a base layer – even if the weather is good, as it provides an extra layer between your skin and the road should you come off – and packable waterproof jacket. Check the weather forecast and remember lightweight layers are your friend. “GOOD-QUALITY, WORN-IN SHORTS AND SOCKS, CHAMOIS CREAM AND NO UNDERWEAR WILL ALL HELP REDUCE CHAFING RISK” 02 What kit do I need? In addition to the obvious bike, helmet and shoes, other essentials are: lights, nutrition, water bottles, a phone, inner-tube spares, gear…

10 steps to success

CONQUER YOUR FIRST SPORTIVE

Cycling is experiencing a surge in popularity similar to the post-2012 Olympics boom. Many of us enjoyed the freedom and safety of the empty roads in the lockdowns of 2020 and 2021. There was a thrill for newer cyclists of reaching further distances, higher elevations and rides of longer duration. For the experienced cyclist, there were extra opportunities to spend increasing FTP (functional threshold power; roughly your average power for an hour) on an indoor trainer or head out in the light evenings and rack up miles without normal life commitments getting in the way. With all these on-bike gains plus a post-pandemic urge to take on new challenges and explore new scenery, sportives are a perfect way to combine these dynamics. In a sportive – a mass-participation, non-competitive event – you…

CONQUER YOUR FIRST SPORTIVE

It’s training time…

Workout 01 Hill repetitions – beginners through to experts (2 hours) Coach Adam Duggleby MBE, Double Paralympic Champion and Level 3 British Cycling Coach (adamduggleby.com) Why do it? Sportives are normally hilly, so hill reps are a must to improve your climbing ability. Kit needed Preferably the bike you’ll be doing the sportive on. Nutrition Ideally drink 500ml energy drink per hour. You’re unlikely to need solid food for a 2hr ride. Warm-up 20 to 30min ride out in zone 2 (comfortable talking pace) to a 5min hill that’s roughly 10% or more in gradient. Main set Ride up the hill at 80-90% of maximum effort for 5mins (standing or seated is fine). Ride back down and have a minimum of 5mins rest between the repetitions. Repeat this a total…

It’s training time…

10 steps to success

01 What do I need to wear? Having the correct clothing is essential on a long event. Good quality, worn-in shorts and socks, chamois cream and no underwear will all help reduce the risk of chafing. Also necessary is a cycling top with back pockets, a base layer – even if the weather is good, as it provides an extra layer between your skin and the road should you come off – and packable waterproof jacket. Check the weather forecast and remember lightweight layers are your friend. “GOOD-QUALITY, WORN-IN SHORTS AND SOCKS, CHAMOIS CREAM AND NO UNDERWEAR WILL ALL HELP REDUCE CHAFING RISK” 02 What kit do I need? In addition to the obvious bike, helmet and shoes, other essentials are: lights, nutrition, water bottles, a phone, inner-tube spares, gear hanger (a small bike…

10 steps to success

BEGINNER-FRIENDLY EVENTS

Etape Caledonia May This sportive’s good for newcomers as it’s closed to traffic. There are 40- and 80-mile options. The terrain’s pretty challenging but you’ll take some comfort from the stunning views offered by the Scottish Highlands. Check the weather forecast beforehand. Tour Of Cambridgeshire June This cycle bonanza features numerous ride options including your choice of a time-trial, plus 50-mile, 70-mile and 100-mile routes. As you’d expect from this part of the world, the terrain is pretty flat, but you’ll still need to put in the training hours. London To Brighton Cycle Ride September Once out of the city, this legendary 55-mile effort’s mostly along quiet, flat country lanes passing through Mitcham, Carshalton and Haywards Heath before taking on the challenge of Ditchling Beacon, a mile-long climb to the top of the South Downs.…

BEGINNER-FRIENDLY EVENTS

Etape Caledonia May This sportive’s good for newcomers as it’s closed to traffic. There are 40- and 80-mile options. The terrain’s pretty challenging but you’ll take some comfort from the stunning views offered by the Scottish Highlands. Check the weather forecast beforehand. Tour Of Cambridgeshire June This cycle bonanza features numerous ride options including your choice of a time-trial, plus 50-mile, 70-mile and 100-mile routes. As you’d expect from this part of the world, the terrain is pretty flat, but you’ll still need to put in the training hours. London To Brighton Cycle Ride September Once out of the city, this legendary 55-mile effort’s mostly along quiet, flat country lanes passing through Mitcham, Carshalton and Haywards Heath before taking on the challenge of Ditchling Beacon, a mile-long climb to the…

It’s training time…

Workout 01 Hill repetitions – beginners through to experts (2 hours) Coach Adam Duggleby MBE, Double Paralympic Champion and Level 3 British Cycling Coach (adamduggleby.com) Why do it? Sportives are normally hilly, so hill reps are a must to improve your climbing ability. Kit needed Preferably the bike you’ll be doing the sportive on. Nutrition Ideally drink 500ml energy drink per hour. You’re unlikely to need solid food for a 2hr ride. Warm-up 20 to 30min ride out in zone 2 (comfortable talking pace) to a 5min hill that’s roughly 10% or more in gradient. Main set Ride up the hill at 80-90% of maximum effort for 5mins (standing or seated is fine). Ride back down and have a minimum of 5mins rest between the repetitions. Repeat this a total of five times and on the final…

It’s training time…

ENTRY-LEVEL KIT

01 Le Col Pro Seamless Cycling Bra £60 Comfortable and supportive, albeit not for the bigger-breasted woman, it’s flexible so works when you're on the hoods or drops. 02 Van Rysel RR900 Ultralight Jacket £44.99 Great for drizzle up to moderate showers but, understandably at this price, won’t withstand a downpour. Ultra-light, breathable and packs well. 03 Fat Lad At The Back Kit £99.99 (bib shorts); £64.99 (jersey) As the name suggests, this is gear designed for the larger rider (but not just lads). Comfy, durable, looks good and great quality. 04 Triban GRVL 500 Shoes £49.99 As you’d expect from Decathlon, these are feature-packed at a great price. Power transfer’s good, thanks to the nylon outsole, and the quality’s impressive. 05 Tacx Flow Smart Turbo Trainer £299.99 Ease onto…

ENTRY-LEVEL KIT

ENTRY-LEVEL KIT

01 Le Col Pro Seamless Cycling Bra £60 Comfortable and supportive, albeit not for the bigger-breasted woman, it’s flexible so works when you're on the hoods or drops. 02 Van Rysel RR900 Ultralight Jacket £44.99 Great for drizzle up to moderate showers but, understandably at this price, won’t withstand a downpour. Ultra-light, breathable and packs well. 03 Fat Lad At The Back Kit £99.99 (bib shorts); £64.99 (jersey) As the name suggests, this is gear designed for the larger rider (but not just lads). Comfy, durable, looks good and great quality. 04 Triban GRVL 500 Shoes £49.99 As you’d expect from Decathlon, these are feature-packed at a great price. Power transfer’s good, thanks to the nylon outsole, and the quality’s impressive. 05 Tacx Flow Smart Turbo Trainer £299.99 Ease onto the start line in top condition with the help…

ENTRY-LEVEL KIT

RECOVERY SHAKES

These smoothie recipes provide you with a fast, refreshing and nutrient-dense option to consume as either a pre- or post-workout recovery. Each recipe is packed with protein to help promote muscle repair and recovery, while giving you adequate amounts of carbohydrates to either fuel you for your workout or to replenish those depleted muscle glycogen stores following a training session. The beauty of smoothies is that you can add additional ingredients, such as coconut flakes for an additional hit of omega 3 fats, or a scoop of whey protein to increase your protein consumption. Plus, they’re super-fast to make, ensuring they’re a perfect option for the time-poor athlete. Chococado Recovery Smoothie This is a great ‘thick’ smoothie option that’s packed full of healthy fats to support immunity and cognitive function,…

RECOVERY SHAKES

RECOVERY SHAKES

These smoothie recipes provide you with a fast, refreshing and nutrient-dense option to consume as either a pre- or post-workout recovery. Each recipe is packed with protein to help promote muscle repair and recovery, while giving you adequate amounts of carbohydrates to either fuel you for your workout or to replenish those depleted muscle glycogen stores following a training session. The beauty of smoothies is that you can add additional ingredients, such as coconut flakes for an additional hit of omega 3 fats, or a scoop of whey protein to increase your protein consumption. Plus, they’re super-fast to make, ensuring they’re a perfect option for the time-poor athlete. Chococado Recovery Smoothie This is a great ‘thick’ smoothie option that’s packed full of healthy fats to support immunity and cognitive function, protein to help…

RECOVERY SHAKES

MILK CHOCOLATE VS DARK CHOCOLATE Milk chocolate contains anywhere between 10-50% cocoa solids and is often diluted with milk, sugar and cream, which can increase the calorie, carbohydrate and fat content while reducing the nutrient density. Dark chocolate, meanwhile, can contain anywhere between 50-90% cocoa solids that increases the nutrient density. Cocoa is a fantastic source of flavonoids, which are a particular type of antioxidant. These have been shown to reduce inflammation, improve vascular function and assist in lowering blood pressure. Both are things to eat in moderation! VERDICT Dark Choc wins!…

MILK CHOCOLATE VS DARK CHOCOLATE Milk chocolate contains anywhere between 10-50% cocoa solids and is often diluted with milk, sugar and cream, which can increase the calorie, carbohydrate and fat content while reducing the nutrient density. Dark chocolate, meanwhile, can contain anywhere between 50-90% cocoa solids that increases the nutrient density. Cocoa is a fantastic source of flavonoids, which are a particular type of antioxidant. These have been shown to reduce inflammation, improve vascular function and assist in lowering blood pressure. Both are things to eat in moderation! VERDICT Dark Choc wins!…

Indoor-cycling workouts are good for fitness, but by adding a few functional-strength drills into your at-home routine, you can transform your turbo trainer into a gym on wheels. From leg strength and core stability to explosive power and speed endurance, road cyclists need a broad spectrum of physical strengths. But not all of these strengths are addressed by traditional indoor-bike workouts. What you need are some dedicated on-bike strength sessions. You can build your glute strength with big-gear intervals, boost your hamstring power with high-cadence work and crank up your fast-twitch muscle fibres with acceleration efforts. Sprinkle a few cycling-specific core and upper-body drills into your indoor rides and you can train your balance and control too, without going near a gym. “Bringing some training indoors to work on specific…

Indoor-cycling workouts are good for fitness, but by adding a few functional-strength drills into your at-home routine, you can transform your turbo trainer into a gym on wheels. From leg strength and core stability to explosive power and speed endurance, road cyclists need a broad spectrum of physical strengths. But not all of these strengths are addressed by traditional indoor-bike workouts. What you need are some dedicated on-bike strength sessions. You can build your glute strength with big-gear intervals, boost your hamstring power with high-cadence work and crank up your fast-twitch muscle fibres with acceleration efforts. Sprinkle a few cycling-specific core and upper-body drills into your indoor rides and you can train your balance and control too, without going near a gym. “Bringing some training indoors to work on specific physical adaptations…

Dogma [noun]: a fixed, especially religious, belief or set of beliefs that people are expected to accept without any doubts. There’s a whiff of dogma when it comes to FTP, or functional threshold power. Defined as the maximum power output that you can sustain for an hour and a now ubiquitous metric in any performance cyclist’s vocabulary, FTP, in a relatively short period of time, has gone way beyond cult status. It’s “the god that we all worship” in the words of CycleFit co-founder Phil Cavell, whose unflattering views on FTP and its elevated place in the cycling world back in issue 383 was the impetus for this article. Does FTP have a God-like genius or should we be renouncing it? Or, as usual, is its usefulness somewhere in the middle,…

Dogma [noun]: a fixed, especially religious, belief or set of beliefs that people are expected to accept without any doubts. There’s a whiff of dogma when it comes to FTP, or functional threshold power. Defined as the maximum power output that you can sustain for an hour and a now ubiquitous metric in any performance cyclist’s vocabulary, FTP, in a relatively short period of time, has gone way beyond cult status. It’s “the god that we all worship” in the words of CycleFit co-founder Phil Cavell, whose unflattering views on FTP and its elevated place in the cycling world back in issue 383 was the impetus for this article. Does FTP have a God-like genius or should we be renouncing it? Or, as usual, is its usefulness somewhere in the middle,…

WHEN TRAINING GOES WRONG

The sun is shining, trees are coming into leaf and birdsong is providing the soundtrack to every ride. Isn’t cycling pure unadulterated joy? Mostly. But not always. In fact, sometimes it’s a torturous place that can affect everyone. The Hell of the North, South, East and West, to pilfer Paris-Roubaix parlance. Thankfully, whether it’s losing the two-wheeled love or a screamingly sore undercarriage, there are solutions to rekindle your training flame… Problem #1 “I can hardly sit down” SOLUTION Saddle sores are the pin pricks of the devil and, despite the evolution of saddles, will afflict many of us over our cycling lifetimes. So deep can the pain dig that the legend Sean Kelly came within a few days of winning the 1987 Vuelta a España before pulling out with excruciating…

WHEN TRAINING GOES WRONG

WHEN TRAINING GOES WRONG

The sun is shining, trees are coming into leaf and birdsong is providing the soundtrack to every ride. Isn’t cycling pure unadulterated joy? Mostly. But not always. In fact, sometimes it’s a torturous place that can affect everyone. The Hell of the North, South, East and West, to pilfer Paris-Roubaix parlance. Thankfully, whether it’s losing the two-wheeled love or a screamingly sore undercarriage, there are solutions to rekindle your training flame… Problem #1 “I can hardly sit down” SOLUTION Saddle sores are the pin pricks of the devil and, despite the evolution of saddles, will afflict many of us over our cycling lifetimes. So deep can the pain dig that the legend Sean Kelly came within a few days of winning the 1987 Vuelta a España before pulling out with excruciating perineum…

WHEN TRAINING GOES WRONG

Virtual reality

Training indoors has never been so entertaining. You can take your pick from a Sufferfest session, a TrainerRoad workout or a virtual ride around Zwift’s land of Watopia, without cold freezing your fingers or dirt sullying your bike. And with smart trainers becoming more affordable, more cyclists stand to benefit from tailored winter workouts and precise measurement of their training efforts. Gone are the days of sitting on a turbo trainer in boredom, numbly pushing the pedals as you stare at the wall. Does that mean, though, that gone with it is the incentive to actually get out and ride? Can summer smiles now be achieved without winter miles, or is there still some logic in the ‘old-time religion’ of the outdoors approach to winter training? Rise of Zwift Launched…

Virtual reality

THIN END OF THE WEDGE

Many pro cyclists are suffering in silence with eating disorders – and a worrying number of amateur riders are too. We examine cycling’s hidden health crisis - and explain how to protect yourself from danger Former Slovenian pro Jani Brajkovič raced at the Tour de France, the Vuelta and the Giro, but in private he was battling a series of harrowing eating disorders. As a bulimic, Brajkovič would routinely make himself sick after eating. He also suffered with orthorexia – an obsession with healthy food – which meant he couldn’t permit himself even a crumb of cake. But Brajkovic is not alone: a recent study in the Journal of Eating Disorders found that a significant 17.1 per cent of cyclists experience disordered eating. “It might sound unreal, but during my…

THIN END OF THE WEDGE

Virtual reality

Training indoors has never been so entertaining. You can take your pick from a Sufferfest session, a TrainerRoad workout or a virtual ride around Zwift’s land of Watopia, without cold freezing your fingers or dirt sullying your bike. And with smart trainers becoming more affordable, more cyclists stand to benefit from tailored winter workouts and precise measurement of their training efforts. Gone are the days of sitting on a turbo trainer in boredom, numbly pushing the pedals as you stare at the wall. Does that mean, though, that gone with it is the incentive to actually get out and ride? Can summer smiles now be achieved without winter miles, or is there still some logic in the ‘old-time religion’ of the outdoors approach to winter training? Rise of Zwift Launched in 2014, online…

Virtual reality

THIN END OF THE WEDGE

Many pro cyclists are suffering in silence with eating disorders – and a worrying number of amateur riders are too. We examine cycling’s hidden health crisis - and explain how to protect yourself from danger Former Slovenian pro Jani Brajkovič raced at the Tour de France, the Vuelta and the Giro, but in private he was battling a series of harrowing eating disorders. As a bulimic, Brajkovič would routinely make himself sick after eating. He also suffered with orthorexia – an obsession with healthy food – which meant he couldn’t permit himself even a crumb of cake. But Brajkovic is not alone: a recent study in the Journal of Eating Disorders found that a significant 17.1 per cent of cyclists experience disordered eating. “It might sound unreal, but during my career I…

THIN END OF THE WEDGE

There will have been times in our personal cycling history where bad habits have dragged down our form and fitness. Consistently switching off our morning alarm and making those much needed training sessions too haphazard. Not preparing your bike the night before and cutting precious minutes from your morning session. Failing to see that it’s your exorbitant nightly portion size that’s seeing your times on your favourite Strava climb slump. Humans are creatures of habit and, arguably, bad habits are easier to form than good ones. While habits and traits can be damaging, if we can recalibrate them to be a positive force in our riding lives then we can soar to new heights. So we delved into our contacts book to consult some of our most successful cyclists on…

There will have been times in our personal cycling history where bad habits have dragged down our form and fitness. Consistently switching off our morning alarm and making those much needed training sessions too haphazard. Not preparing your bike the night before and cutting precious minutes from your morning session. Failing to see that it’s your exorbitant nightly portion size that’s seeing your times on your favourite Strava climb slump. Humans are creatures of habit and, arguably, bad habits are easier to form than good ones. While habits and traits can be damaging, if we can recalibrate them to be a positive force in our riding lives then we can soar to new heights. So we delved into our contacts book to consult some of our most successful cyclists on a…

WHY SOME ROUTINES ARE MADE TO BE BROKEN

I don’t have any routines and some riders think that is really bad. A lot of riders want total control, but I prefer to avoid that. I think it is much healthier my way. For example, some riders always have oats for breakfast. That is their routine and they cannot have anything else. But I have what I like. What I eat will depend on the hotel and the country and my mood, so there is no point having rules. It is the same with all my nutrition. I am not into super-foods or fancy diets, so if I want to lose weight I will just eat a bit less volume rather than follow crazy diets. I cook for myself with healthy, fresh food and I keep things simple. If…

WHY SOME ROUTINES ARE MADE TO BE BROKEN

WHY SOME ROUTINES ARE MADE TO BE BROKEN

I don’t have any routines and some riders think that is really bad. A lot of riders want total control, but I prefer to avoid that. I think it is much healthier my way. For example, some riders always have oats for breakfast. That is their routine and they cannot have anything else. But I have what I like. What I eat will depend on the hotel and the country and my mood, so there is no point having rules. It is the same with all my nutrition. I am not into super-foods or fancy diets, so if I want to lose weight I will just eat a bit less volume rather than follow crazy diets. I cook for myself with healthy, fresh food and I keep things simple. If I have…

WHY SOME ROUTINES ARE MADE TO BE BROKEN

Unless you’re the Buddha of the bicycle, chances are there’s something about your fellow cyclists that gets up your nose. The guy who stops dead halfway up the climb, the clubmate who tries to force quinoa and kale energy bars on you, or the rider who corners so cautiously the entire group piles up behind them (that last one is me, sorry). Fortunately for most of us, we can take a day away from the bike and its irritations now and again, or vent our feelings to like-minded souls, but what about the people whose reputations or livelihoods depend on cycling? The coaches, mechanics and riders who can’t say what they feel for fear of losing repeat business? We’ve given them a chance to let rip and see if there’s…

Unless you’re the Buddha of the bicycle, chances are there’s something about your fellow cyclists that gets up your nose. The guy who stops dead halfway up the climb, the clubmate who tries to force quinoa and kale energy bars on you, or the rider who corners so cautiously the entire group piles up behind them (that last one is me, sorry). Fortunately for most of us, we can take a day away from the bike and its irritations now and again, or vent our feelings to like-minded souls, but what about the people whose reputations or livelihoods depend on cycling? The coaches, mechanics and riders who can’t say what they feel for fear of losing repeat business? We’ve given them a chance to let rip and see if there’s anything…

Flexible working

It is no surprise that top pro cyclists now perform regular yoga routines. Cycling poses some unique biomechanical challenges for your body, nearly all of which can be overcome with the help of a regular yoga workout. That’s why you’ll find everyone from Mark Cavendish to Chris Froome routinely reaching for their yoga mats. Long triple-digit rides and hours spent bent over the handlebars can stiffen your back, neck and shoulder muscles. Repeatedly pressing down on your pedals shortens your hamstrings, quads and calf muscles, leading to aches and impaired pedalling performance. And all that time spent locked in a fixed position on your bike reduces your joint and spinal mobility, which can cause postural issues and muscle injuries. But yoga counteracts all of these cycling-related ailments, and delivers a…

Flexible working

MIDLIFE CYCLIST

It won’t be published for another week after we’ve finished speaking, but Phil Cavell still can’t quite bring himself to look at the book he’s just finished writing, let alone field the long list of questions we’ve got for him. Many answers are prefaced with defensive disclaimers – “maybe I came across a bit too anti-this” or “perhaps I was a bit preachy about that” – the typical self-doubt of the first-time author. But as anyone will know who’s ever committed anything to print, let alone a 100,000-word book, is that there comes a period in the process where you’d rather it’d simply disappear into the ether, never to be clapped eyes on by anyone ever again. “I’m at that fatal stage where I can’t even look at it,” Cavell…

MIDLIFE CYCLIST

Flexible working

It is no surprise that top pro cyclists now perform regular yoga routines. Cycling poses some unique biomechanical challenges for your body, nearly all of which can be overcome with the help of a regular yoga workout. That’s why you’ll find everyone from Mark Cavendish to Chris Froome routinely reaching for their yoga mats. Long triple-digit rides and hours spent bent over the handlebars can stiffen your back, neck and shoulder muscles. Repeatedly pressing down on your pedals shortens your hamstrings, quads and calf muscles, leading to aches and impaired pedalling performance. And all that time spent locked in a fixed position on your bike reduces your joint and spinal mobility, which can cause postural issues and muscle injuries. But yoga counteracts all of these cycling-related ailments, and delivers a raft of…

Flexible working

MIDLIFE CYCLIST

It won’t be published for another week after we’ve finished speaking, but Phil Cavell still can’t quite bring himself to look at the book he’s just finished writing, let alone field the long list of questions we’ve got for him. Many answers are prefaced with defensive disclaimers – “maybe I came across a bit too anti-this” or “perhaps I was a bit preachy about that” – the typical self-doubt of the first-time author. But as anyone will know who’s ever committed anything to print, let alone a 100,000-word book, is that there comes a period in the process where you’d rather it’d simply disappear into the ether, never to be clapped eyes on by anyone ever again. “I’m at that fatal stage where I can’t even look at it,” Cavell…

MIDLIFE CYCLIST

Amateur cyclists can ride the same bikes as pro riders, wear the same kit and pedal up the same Alpine cols. But when it comes to copying elite riders’ dietary strategies, things get a little more complicated. For short but specific periods during the racing season pro riders commit to some highly restrictive nutritional strategies in a quest to optimise their body composition, training gains and race performances. From low-fibre and low-carb diets to fasted training, they pursue every possible marginal gain. When these pro-level nutritional protocols percolate through to the amateur cycling scene, they invariably cause great intrigue. These strategies are backed by serious scientific research and promise impressive performance gains. But if misused or misunderstood, they can also be extremely unhealthy. In our hunger to learn from the…

Fuelling big rides

“Every type of endurance ride requires its own strategies in how to maximise fuelling” As you know, fuelling your rides is key to your performance. Everyone seems to have an opinion on how you should do it and what’s best but, in my experience, it’s seldom correct. A key thing to note is that the science behind fuelling your performance shows you typically run depleted of your glycogen stores within 90 minutes of riding if you’re going at a moderate intensity. This means that, if you’re doing any ride over this duration, you need to be considering your fuelling on the bike. And a key point to remember is that you need to be consuming carbohydrate on the bike in relation to the duration and intensity of your ride so…

Fuelling big rides

Amateur cyclists can ride the same bikes as pro riders, wear the same kit and pedal up the same Alpine cols. But when it comes to copying elite riders’ dietary strategies, things get a little more complicated. For short but specific periods during the racing season pro riders commit to some highly restrictive nutritional strategies in a quest to optimise their body composition, training gains and race performances. From low-fibre and low-carb diets to fasted training, they pursue every possible marginal gain. When these pro-level nutritional protocols percolate through to the amateur cycling scene, they invariably cause great intrigue. These strategies are backed by serious scientific research and promise impressive performance gains. But if misused or misunderstood, they can also be extremely unhealthy. In our hunger to learn from the pros, it…

10 steps to success

01. Go for glycogen Before starting a morning ride, you should replenish the liver glycogen stores that were used overnight to maintain blood-glucose levels. The amount of carbohydrate needed will depend on the magnitude of the ride. This ranges from 0.8-1g per kg of bodyweight (BW) for short, intense rides to 2.4g/kg/BW for those big days out. Why? Liver glycogen has a direct relationship with maintaining blood-glucose levels and, if it’s left empty, you’ll find yourself struggling early in the ride. 02. Pre-ride fuel Working out what to eat before riding first thing is particularly tough. Planning a hard early morning ride? Then consuming carbohydrate is recommended (as highlighted in tip 1), 15-30 minutes before your ride. High-glycaemic-index (GI) carbohydrate will be digested more quickly and is less likely to…

10 steps to success

Fuelling big rides

“Every type of endurance ride requires its own strategies in how to maximise fuelling” As you know, fuelling your rides is key to your performance. Everyone seems to have an opinion on how you should do it and what’s best but, in my experience, it’s seldom correct. A key thing to note is that the science behind fuelling your performance shows you typically run depleted of your glycogen stores within 90 minutes of riding if you’re going at a moderate intensity. This means that, if you’re doing any ride over this duration, you need to be considering your fuelling on the bike. And a key point to remember is that you need to be consuming carbohydrate on the bike in relation to the duration and intensity of your ride so you can…

Fuelling big rides

10 steps to success

01. Go for glycogen Before starting a morning ride, you should replenish the liver glycogen stores that were used overnight to maintain blood-glucose levels. The amount of carbohydrate needed will depend on the magnitude of the ride. This ranges from 0.8-1g per kg of bodyweight (BW) for short, intense rides to 2.4g/kg/BW for those big days out. Why? Liver glycogen has a direct relationship with maintaining blood-glucose levels and, if it’s left empty, you’ll find yourself struggling early in the ride. 02. Pre-ride fuel Working out what to eat before riding first thing is particularly tough. Planning a hard early morning ride? Then consuming carbohydrate is recommended (as highlighted in tip 1), 15-30 minutes before your ride. High-glycaemic-index (GI) carbohydrate will be digested more quickly and is less likely to cause stomach issues.…

10 steps to success

Nutrition Nirvana

WORKOUT 01 BASELINE TESTING Coach Team EF Coaching Time 4 hours The benefits The focus of this session is to see how many carbs you can take on per hour to find your limit. Kit Bike, cycling kit, nutrition. Nutrition Lay out what you plan to eat during your race to see how much you have. Aim to eat how you would during your event. Don’t force it, so you can see what you currently do. Try to use the brands that will be at the event in training. Warm-up 30-40mins easy pedalling. Main set 3 hours at 70-75% FTP (functional threshold power), or rate of perceived exertion (RPE, out of 10) 3-4. This is a continuous effort, so fuelling is important. In the last 30mins of the third hour, do 2…

Nutrition Nirvana

Nutrition Nirvana

WORKOUT 01 BASELINE TESTING Coach Team EF Coaching Time 4 hours The benefits The focus of this session is to see how many carbs you can take on per hour to find your limit. Kit Bike, cycling kit, nutrition. Nutrition Lay out what you plan to eat during your race to see how much you have. Aim to eat how you would during your event. Don’t force it, so you can see what you currently do. Try to use the brands that will be at the event in training. Warm-up 30-40mins easy pedalling. Main set 3 hours at 70-75% FTP (functional threshold power), or rate of perceived exertion (RPE, out of 10) 3-4. This is a continuous effort, so fuelling is important. In the last 30mins of the third hour, do 2 x 4mins 100-110% FTP (RPE…

Nutrition Nirvana

READY-TO-GO NUTRITION

01. NeverSecond C30 Sports Drink Mix £21.95 A drink with great mixability and a flavour that isn’t overpowering. One serving is 30g but it’s been designed so it can offer 1-3 servings per bottle. Each 640g bag contains around 20 servings. 02. Soreen Lunchbox Loaves £1.40 These 30g loaves come in multiple flavours (we go for banana) and provide 18g of carbohydrate, 0.7g fat and 1.5g fibre, the latter helps to slow digestion. 03. Luchos Dillitos £13.99 (pack of 10) These Columbian energy blocks made from guava are a great fruit-based snack that come wrapped in leaves. Each block offers 34g of carbs.…

READY-TO-GO NUTRITION

CUT-PRICE RECOVERY

Flavoured milk This is a cheap complete-protein source that will help replenish glycogen stores. It’s a solid choice if part of a balanced diet. A piece of fruit will add some micronutrients. Eggs Whether hard boiled from the supermarket or in an omelette, eggs offer an optimal protein choice with the highest protein digestibility score. Peanut butter Good-quality peanut butter boasts 8g of protein in a two-tablespoon serving, and can easily be added into smoothies. Look for the natural stuff without added sugar or oil.…

CUT-PRICE RECOVERY

READY-TO-GO NUTRITION

01. NeverSecond C30 Sports Drink Mix £21.95 A drink with great mixability and a flavour that isn’t overpowering. One serving is 30g but it’s been designed so it can offer 1-3 servings per bottle. Each 640g bag contains around 20 servings. 02. Soreen Lunchbox Loaves £1.40 These 30g loaves come in multiple flavours (we go for banana) and provide 18g of carbohydrate, 0.7g fat and 1.5g fibre, the latter helps to slow digestion. 03. Luchos Dillitos £13.99 (pack of 10) These Columbian energy blocks made from guava are a great fruit-based snack that come wrapped in leaves. Each block offers 34g of carbs.…

READY-TO-GO NUTRITION

THERE WILL BE BLOOD SUGAR

“I didn’t eat anywhere near enough and it was like someone pressed an off-switch in my body. I became light-headed and experienced tunnel vision; still pedalling but barely moving.” These are the words of committed recreational endurance athlete Martyn Brunt whose plummeting sugar, power and cognitive levels on a Lanzarote training ride ended with him in the frenzied state that all endurance sports people dread: the bonk. Otherwise known as hitting the wall, it’s characterised by a sudden and overwhelming fatigue because of an acute shortage of fuel. How could it happen to this well-prepared cyclist with a deep understanding of his body and conditioning? Brunt knew his wattage through his power meter, his beats per minute were leaping out of his handlebar-mounted unit, but his fuelling status was left…

THERE WILL BE BLOOD SUGAR

CUT-PRICE RECOVERY

Flavoured milk This is a cheap complete-protein source that will help replenish glycogen stores. It’s a solid choice if part of a balanced diet. A piece of fruit will add some micronutrients. Eggs Whether hard boiled from the supermarket or in an omelette, eggs offer an optimal protein choice with the highest protein digestibility score. Peanut butter Good-quality peanut butter boasts 8g of protein in a two-tablespoon serving, and can easily be added into smoothies. Look for the natural stuff without added sugar or oil.…

CUT-PRICE RECOVERY

THERE WILL BE BLOOD SUGAR

“I didn’t eat anywhere near enough and it was like someone pressed an off-switch in my body. I became light-headed and experienced tunnel vision; still pedalling but barely moving.” These are the words of committed recreational endurance athlete Martyn Brunt whose plummeting sugar, power and cognitive levels on a Lanzarote training ride ended with him in the frenzied state that all endurance sports people dread: the bonk. Otherwise known as hitting the wall, it’s characterised by a sudden and overwhelming fatigue because of an acute shortage of fuel. How could it happen to this well-prepared cyclist with a deep understanding of his body and conditioning? Brunt knew his wattage through his power meter, his beats per minute were leaping out of his handlebar-mounted unit, but his fuelling status was left to feel.…

THERE WILL BE BLOOD SUGAR

BONK-BEATING ON A BUDGET

MOUTH TO MUSCLE “Don’t ever put yourself in a position where you feel you might be bonking,” says metabolic expert Bob Murray. “Consume carbohydrates to maintain blood glucose levels. Do this regularly as consuming 250ml of sports drink takes around 15mins to be completely absorbed into the bloodstream and circulating throughout the body to be picked up by brain and muscle cells.” SWILL AND ENDURE “Our brain recognises sugar as soon as it enters the mouth, which is one reason why carb-rinsing is so effective,” Murray reveals. “Glucose receptors in our mouth link directly to the brain stem and whenever people are given carbs, certain areas of the brain light up immediately. It’s an anticipatory response that boosts performance and is a useful tactic if a rider has an upset…

BONK-BEATING ON A BUDGET

MOUTH TO MUSCLE “Don’t ever put yourself in a position where you feel you might be bonking,” says metabolic expert Bob Murray. “Consume carbohydrates to maintain blood glucose levels. Do this regularly as consuming 250ml of sports drink takes around 15mins to be completely absorbed into the bloodstream and circulating throughout the body to be picked up by brain and muscle cells.” SWILL AND ENDURE “Our brain recognises sugar as soon as it enters the mouth, which is one reason why carb-rinsing is so effective,” Murray reveals. “Glucose receptors in our mouth link directly to the brain stem and whenever people are given carbs, certain areas of the brain light up immediately. It’s an anticipatory response that boosts performance and is a useful tactic if a rider has an upset stomach.” For the…

Energy bars & Gels

01 Skratch Labs Anytime Energy Bar £29.95 for 12 (£2.50) KCals 220 Fat 8g Saturates 2g Carbs 33g Sugars 10g Fibre 2g Protein 4g Salt 0.31g HOMEMADE SNACKS often have higher moisture content than commercial offerings, but that’s not an issue in this 50g chocolate chip and almond flavoured bar thanks to the addition of cranberries plus the nut-and-seed butter blend. Calorie content is 220kcals, comprised of 33g carbs, 8g fat and 4g protein. Hence, its ‘anytime’ moniker although it’s digested easily during exercise. It’s tasty enough. Though you can taste the salt from the 125mg of sodium, this salt makes it ideal for big rides in the heat. 02 Tribe Nut Butter Triple Decker £24 for 12 (£2) KCals 184 Fat 12g Saturates 3.8g Carbs 9.6g Sugars 5.8g Fibre…

Energy bars & Gels

BUYER’S GUIDE TURBO TRAINERS

Indoor riding used to have a well-earned reputation for being excruciatingly boring. The idea of spending time on a turbo, self-flagellating to pumping music while you stared at a wall, all in pursuit of some intangible fitness gains, seemed like madness. However, thanks to the advent of smart turbo trainers and third-party interactive apps, realising the benefits of indoor cycling has never been easier nor, crucially, more fun. “Thanks to smart turbo trainers, indoor cycling has never been easier” Today’s smart turbo trainers work by communicating with apps on smartphones, tablets and computers using Bluetooth or ANT+. It sounds complicated, but most of these trainers and apps will automatically search for and connect to each other with the click of a button, so it’s usually simple. If you’re looking to…

BUYER’S GUIDE TURBO TRAINERS

Energy bars & Gels

01 Skratch Labs Anytime Energy Bar £29.95 for 12 (£2.50) KCals 220 Fat 8g Saturates 2g Carbs 33g Sugars 10g Fibre 2g Protein 4g Salt 0.31g HOMEMADE SNACKS often have higher moisture content than commercial offerings, but that’s not an issue in this 50g chocolate chip and almond flavoured bar thanks to the addition of cranberries plus the nut-and-seed butter blend. Calorie content is 220kcals, comprised of 33g carbs, 8g fat and 4g protein. Hence, its ‘anytime’ moniker although it’s digested easily during exercise. It’s tasty enough. Though you can taste the salt from the 125mg of sodium, this salt makes it ideal for big rides in the heat. 02 Tribe Nut Butter Triple Decker £24 for 12 (£2) KCals 184 Fat 12g Saturates 3.8g Carbs 9.6g Sugars 5.8g Fibre 3.2g Protein 8g Salt 0.21g THIS NUT-BUTTER…

Energy bars & Gels

BUYER’S GUIDE TURBO TRAINERS

Indoor riding used to have a well-earned reputation for being excruciatingly boring. The idea of spending time on a turbo, self-flagellating to pumping music while you stared at a wall, all in pursuit of some intangible fitness gains, seemed like madness. However, thanks to the advent of smart turbo trainers and third-party interactive apps, realising the benefits of indoor cycling has never been easier nor, crucially, more fun. “Thanks to smart turbo trainers, indoor cycling has never been easier” Today’s smart turbo trainers work by communicating with apps on smartphones, tablets and computers using Bluetooth or ANT+. It sounds complicated, but most of these trainers and apps will automatically search for and connect to each other with the click of a button, so it’s usually simple. If you’re looking to invest in…

BUYER’S GUIDE TURBO TRAINERS

Quick-fire information

Just what is a smart trainer? This is an interactive turbo trainer that connects with cycling apps such as Zwift to control resistance and replicate hills, headwinds and drafting effects inside virtual worlds. What’s a wheel-on turbo? These function like classic turbo trainers with the rear wheel on a roller drum. Cheaper and lighter, but power measurement is less accurate. Is direct-drive best? Heavier and dearer than wheel-on trainers, but these tend to be quieter and offer a more realistic, road-like ride feel. They are also usually much more feature-rich and accurate. How much should I spend? Cheaper trainers tend to compromise on power accuracy and noise, but should still offer an immersive experience. The biggest leap in performance comes around the £500 mark. How key is the flywheel? A…

Quick-fire information

Just what is a smart trainer? This is an interactive turbo trainer that connects with cycling apps such as Zwift to control resistance and replicate hills, headwinds and drafting effects inside virtual worlds. What’s a wheel-on turbo? These function like classic turbo trainers with the rear wheel on a roller drum. Cheaper and lighter, but power measurement is less accurate. Is direct-drive best? Heavier and dearer than wheel-on trainers, but these tend to be quieter and offer a more realistic, road-like ride feel. They are also usually much more feature-rich and accurate. How much should I spend? Cheaper trainers tend to compromise on power accuracy and noise, but should still offer an immersive experience. The biggest leap in performance comes around the £500 mark. How key is the flywheel? A flywheel helps to create a realistic feel due to…

01 Indoor gains Most of us will probably admit we don’t enjoy getting wet or cold. Furthermore, if you live in a busy part of the world, training indoors can be much safer. If you’re doing hard intervals to exhaustion or training in a time-trial position on the open roads, you need to be particularly careful. Riding indoors can save you from all of that, plus, it can be extremely time-efficient if you’re following a Zwift training plan or something similar on another platform. Virtual riding is now so popular that there are organised online group rides and Zwift races, so you can indulge your competitive urges at any hour to make it more fun. 02 Weight and packability Trainers come in a wide variety of shapes, sizes and weights.…

01 Indoor gains Most of us will probably admit we don’t enjoy getting wet or cold. Furthermore, if you live in a busy part of the world, training indoors can be much safer. If you’re doing hard intervals to exhaustion or training in a time-trial position on the open roads, you need to be particularly careful. Riding indoors can save you from all of that, plus, it can be extremely time-efficient if you’re following a Zwift training plan or something similar on another platform. Virtual riding is now so popular that there are organised online group rides and Zwift races, so you can indulge your competitive urges at any hour to make it more fun. 02 Weight and packability Trainers come in a wide variety of shapes, sizes and weights. Wheel-on trainers are, more…

“The Zumo feels very stable under load and its noise levels are very good” Type Direct drive Maximum power 1350W Maximum simulated gradient 12% Weight 13.08kg Cassette included No Noise 69dB With an RRP of just £529.99, the Elite Zumo is one of the cheapest direct-drive smart trainers available. The Zumo comes almost entirely assembled, with the exception of the three support legs, and, with its integrated handle and low 13.08kg weight, it’s also not too difficult to move around. The legs simply need to be bolted in place using the two included hex keys. Unlike Elite’s Suito and Direto, the Zumo doesn’t come with a cassette, so you’ll need to supply your own. But it does a fine job of replicating the premium user experience you get with pricier…

Tacx flow smart

“The Flow Smart is easy to assemble, beginner-friendly and very compact” Type Wheel-on Maximum power 800W Maximum simulated gradient 6% Weight 8.49kg Cassette included N/A Noise 68dB The Tacx Flow Smart is one of the cheapest entries into interactive indoor cycling, with fewer compromises than you might expect. It has a modest spec and basic design but comes from a brand with a strong reputation for producing top-performing smart trainers. While it doesn’t compete with pricier options on paper, in practice it offers an enjoyable and immersive indoor cycling experience for an attractive price. As with other wheel-on smart trainers, the Flow Smart is louder and does report power with less accuracy than direct-drive models. It’s worth noting the Flow Smart doesn’t ship with thru-axle adaptors, only a 130mm quick-release…

Tacx flow smart

“The Zumo feels very stable under load and its noise levels are very good” Type Direct drive Maximum power 1350W Maximum simulated gradient 12% Weight 13.08kg Cassette included No Noise 69dB With an RRP of just £529.99, the Elite Zumo is one of the cheapest direct-drive smart trainers available. The Zumo comes almost entirely assembled, with the exception of the three support legs, and, with its integrated handle and low 13.08kg weight, it’s also not too difficult to move around. The legs simply need to be bolted in place using the two included hex keys. Unlike Elite’s Suito and Direto, the Zumo doesn’t come with a cassette, so you’ll need to supply your own. But it does a fine job of replicating the premium user experience you get with pricier direct-drive trainers, and…

Tacx flow smart

“The Flow Smart is easy to assemble, beginner-friendly and very compact” Type Wheel-on Maximum power 800W Maximum simulated gradient 6% Weight 8.49kg Cassette included N/A Noise 68dB The Tacx Flow Smart is one of the cheapest entries into interactive indoor cycling, with fewer compromises than you might expect. It has a modest spec and basic design but comes from a brand with a strong reputation for producing top-performing smart trainers. While it doesn’t compete with pricier options on paper, in practice it offers an enjoyable and immersive indoor cycling experience for an attractive price. As with other wheel-on smart trainers, the Flow Smart is louder and does report power with less accuracy than direct-drive models. It’s worth noting the Flow Smart doesn’t ship with thru-axle adaptors, only a 130mm quick-release skewer. If your…

Tacx flow smart

£429.99 Type Wheel-on Maximum power 1500W Maximum simulated gradient 15% Weight 9kg Cassette included N/A Noise 75dB The Saris M2 is a relatively affordable, wheel-on smart turbo trainer. The classic A-frame design weighs only 9kg, making it easy to move, and it folds up neatly for convenient storage. For a wheel-on trainer, the Saris M2 is noticeably quiet. It can’t quite compete with the better direct-drive trainers, but it’s not far off. Ride feel is good, if not spectacular – largely due to the fact that it only has a 1.2kg flywheel, meaning it struggles to compete against dearer units – and we also found the power accuracy to be better than the claimed +/-5 per cent, once properly calibrated. Verdict Affordable, quiet and with good road feel for a…

£429.99 Type Wheel-on Maximum power 1500W Maximum simulated gradient 15% Weight 9kg Cassette included N/A Noise 75dB The Saris M2 is a relatively affordable, wheel-on smart turbo trainer. The classic A-frame design weighs only 9kg, making it easy to move, and it folds up neatly for convenient storage. For a wheel-on trainer, the Saris M2 is noticeably quiet. It can’t quite compete with the better direct-drive trainers, but it’s not far off. Ride feel is good, if not spectacular – largely due to the fact that it only has a 1.2kg flywheel, meaning it struggles to compete against dearer units – and we also found the power accuracy to be better than the claimed +/-5 per cent, once properly calibrated. Verdict Affordable, quiet and with good road feel for a wheel-on trainer The Good Light;…

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