Recovery is notoriously difficult to measure and estimate. Some people need hours, others days. Fortunately we have a proxy measure called EPOC (excess post-exercise oxygen consumption). EPOC is the elevation …
Misunderstanding about Warm-Ups. We have spent decades thinking warming up is literally about warming up the body and muscles. Specifically increasing muscle temperature, initiating metabolic and circulatory adjustments, as well …
There is some evidence from 6x small studies involving a tiny total of 93 cyclists that strength training (in the gym) slightly helps cycling performance (see footer below). However, on …
It is incredibly easy to mess up your race day nutrition. The typical advice you read online (eg 120g/hr-144g/hr carbs) is very unrealistic for most people and often influenced by …
Cardiac drift refers to increasing heart rate despite constant intensity over prolonged exercise. What causes it? In a nutshell HR rises in order to maintain cardiac output despite a decline …
In January I caught covid19 for the 2nd time and needed a week’s break from training. This was relatively short compared with the 4 weeks off first time around. But …
BACKGROUND Your blood is vital to your health, it is the lifeline to every organ in the body and it is a goldmine in terms of health monitoring. Any significant …
old_but_not_dead_yet asked me about an interesting observation that the power-curve is more highly variable at short durations (eg 10s) than at longer durations (eg 10min) when it looks more concentrated. …
This is probably at the top of the FAQs. I was asked again today by Jake a beginner: “How do I improve my FTP via training?” Rather than go deep …
Swen wrote to me on ICU and said “I am a big fan of you and your experience and research in cycling. I have been riding structured training with polarised …
It is cold and flu season (and I didn’t even mention coronavirus 😉 ) But it’s tricky to know whether to exercise and train, particularly tricky as even doctors don’t …
Previously we look at fasted training. Fasted means low calorie (restricting carbohydrate and/or fat and/or protein intake). But what if you combine low carbohydrate with high fats? Then you have …
Do you feel like you might be stuck in a training rut? Yes, its possible, we have all been there, but other options are also likely. Let’s have a look …
What savings apply in a gravel race? Here at FastFitness.Tips we have addressed almost everything about going faster on a road bike. But we haven’t specifically addressed going faster on a …
This was a question from the zwift forum. A watt is a watt isn’t it? Yes true. So what’s the difference between 250w climbing and 250w on the flat? Some …
Most of us have been locked down for months, and some people are finally planning a holiday. So lets look at how you can stay fit whilst you are on …
Today let’s examine whether you should get a coach or go it alone. OK, I am a coach, so I may not be 100% independent on this topic but actually …
drag2zero and cycling weekly make some interesting claims….but is it true ( have they broken the laws of physics?) I recently came across a claim from drag2Zero a reputable …
How do I pace correctly on a windy out and back (or loop) course? If it’s a tailwind on the way out, I tend to go out too hard and blow up in the headwind on the way back. Is there a correct way to pace a race like this?
I was asked recently by a coached rider “should i reduce the amount of high intensity intervals at zone5,z6,z7 due to the possibility of immunosuppression, after all we are all …
Have you heard of the Dunning-Kruger Effect? Basically when you have little knowledge you can overestimate your ability but the more you find out the more you realize you don’t know that …
Greg Lemond …. Tour Winner 1986, 1989, 1990 I was wondering recently whether Greg Lemond’s famous quote is really true……do pros struggle as much as beginners? Obviously with decades …
Today let’s dig into the major differences of riding indoors vs outdoors Following a recent video one of our viewers Curtis M wrote: “Is there any difference in benefit between …
Over on intervals.icu forum Clive King Asked: “ your analysis for Polarised is very interesting even if I struggle to stay in the Polarised zone in any week (the lure …
One of my favourite videos is our surface calculator (watch here) ; it never got many views but it helps clarify your tyre pressure on any surface conditions both in …
