CTL: The Number That Represents Your Cycling Fitness
CTL stands for chronic training load, and it is the number most training platforms use to represent your fitness. It is calculated as a rolling weighted average of your daily training stress score across 42…
What Is a Century Ride in Cycling? 100-Mile Explained
A century ride is any cycling event covering 100 miles (approximately 161 km) in a single day. The term comes from the distance itself: a "century" of miles. Century rides range from flat sportives on…
Tempo Ride: Your Guide to Sustained Hard Efforts
A tempo ride in cycling is a steady, moderately hard effort you can sustain for a relatively long time without fading. Most riders perform tempo work between easy endurance and threshold intensity. In practice, tempo…
Cycling Plateau: Why Progress Stalls and How to Break Through
A plateau in cycling is a period where your performance, fitness, or key metrics stop improving despite continuing to train consistently. It often shows up as stable power at threshold, no gains in endurance pace,…
RPE Explained: Train by Feel, Not Just Numbers
RPE stands for Rate of Perceived Exertion, a subjective scale used to measure how hard you feel you're working during exercise. It helps cyclists assess effort without relying on heart rate or power data. The…
Sharpening: The Final Phase That Makes Races Winnable
Sharpening in cycling refers to the final phase of training before a key event or race. The goal is to maintain fitness while reducing fatigue to arrive fresh and ready to perform. This phase typically…
Anaerobic Capacity: What It Does Above Lactate Threshold
Anaerobic capacity is the maximum amount of energy your body can produce without using oxygen. It reflects your ability to perform high-intensity efforts for short periods, such as sprints or attacks. Unlike aerobic efforts, anaerobic…
Aerobic Capacity: How to Train Your VO2Max Ceiling
Aerobic capacity is the ability of your body to take in, transport, and use oxygen during sustained physical activity. It reflects how efficiently your heart, lungs, and muscles work together to support endurance performance. The…
Steady-State Rides: Consistent Effort, Real Gains
Steady-state rides are cycling workouts performed at a consistent effort and intensity over a sustained period. They are typically done at moderate intensity, often around your aerobic or tempo zones. The goal is to maintain…
KOM: How to Claim Your First King of the Mountain
A KOM, short for King of the Mountain , is a title used in cycling to identify the fastest rider on a specific climb or uphill segment. The term originally came from professional road races…
Sweet Spot Training Builds FTP Without Burning Out
Sweet Spot training is a cycling intensity zone located just below your Functional Threshold Power (FTP) , typically between 88% and 94% of FTP. It’s called the “sweet spot” because it delivers the best balance…
Peak Performance Starts With Smart Race Preparation
Peak performance is the state when a cyclist reaches their highest possible level of physical and mental ability. It represents the point where training, recovery , nutrition, and focus align to produce optimal results. Achieving…
VO2Max Explained: Raise Your Aerobic Ceiling
VO2 Max is the maximum amount of oxygen your body can use during intense exercise. It reflects your aerobic capacity and is considered one of the best indicators of cardiovascular fitness. The higher your VO2…
Electrolytes: Why Cyclists Lose Them and How to Replace Them
Electrolytes are minerals in your body that carry an electric charge and help regulate essential functions. They include sodium, potassium, calcium, magnesium, and chloride. These minerals control fluid balance, muscle contractions, and nerve function during…
Recovery Ride: Pace, Duration, and When to Schedule
A recovery ride is a short, low-intensity cycling session designed to help your body recover from harder workouts. In this beginner cycling training plan , recovery rides are used to keep you consistent without adding…
Endurance Ride Basics: How Zone 2 Builds Fitness
An endurance ride is a cycling workout done at low to moderate intensity over a longer duration. In our 8-week beginner cycling training plan , endurance rides are the backbone of the week, helping you…
Lactate Threshold Heart Rate: How to Find Your LTHR
Lactate Threshold Heart Rate (LTHR) represents the highest heart rate you can sustain for a prolonged period without lactate building up too quickly in your blood. It marks the point where your body shifts from…
TSS Cycling Metric: What It Measures and Why It Matters
TSS stands for Training Stress Score, a metric that measures the total workload of a cycling session. It combines intensity and duration into a single number to show how much stress the workout placed on…
Build Phase: How to Raise FTP and Peak for Race Season
The build phase is the second phase in a structured cycling training plan. Its purpose is to increase intensity and develop power, speed, and race-specific fitness . During this phase, workouts become more challenging and…
Base Phase: Building the Aerobic Engine for Race Season
The base phase is the first phase in a structured cycling training plan. Its main goal is to build aerobic endurance and prepare your body for more intense work later. If you’re new to training,…
Microcycle: The Weekly Block That Drives Your Training
A microcycle is the shortest training cycle in a structured plan, typically lasting one week. It includes all the workouts, rest days, and recovery sessions scheduled for that period. The goal of a microcycle is…
Mesocycle: The Training Block That Targets Specific Goals
A mesocycle is a medium-term block of training within a larger macrocycle , typically lasting three to six weeks. Each mesocycle focuses on a specific goal, such as building endurance, increasing intensity, or preparing for…
Periodization: How Structured Training Builds Cycling Performance
Periodization is a training method that organizes workouts into specific phases to maximize performance and recovery. It divides your training into blocks with different goals, such as building endurance, increasing intensity, or tapering before a…
Macrocycle: The Season-Long Plan Behind Every Training Block
A macrocycle is the longest block of time in a structured training plan , typically lasting several months up to a full year. It provides a high-level view of your training strategy and outlines the…
Supercompensation: How Recovery Builds Your Next Peak
Supercompensation is the physiological process where your body adapts to training stress by rebuilding stronger after recovery after cycling . It occurs after you complete a workout, recover properly, and your body prepares for future…
Resting Heart Rate Tells You More Than You Think
Resting Heart Rate (RHR) is the number of heartbeats per minute when your body is at complete rest. It reflects how efficiently your heart functions when you're relaxed and not active. This metric is commonly…
VAM: The Climbing Metric That Measures Vertical Speed
VAM stands for “Velocità Ascensionale Media”, an Italian term that means “average ascent speed.” In cycling, VAM measures how fast a rider climbs, expressed in vertical meters per hour. This metric shows the rate of…
Cadence: Why Your Pedaling Rhythm Matters for Performance
Cadence is the number of pedal revolutions you complete per minute while cycling. It’s measured in RPM (revolutions per minute) and reflects how fast you are turning the pedals. This metric helps monitor and control…
Watts per Kilo: The Fitness Ratio Behind Every Cycling Goal
Watt per kilo (W/kg) is a cycling metric that measures how much power you produce in watts relative to your body weight in kilograms. It shows how efficiently you can turn your strength into speed,…
LT1 and LT2: The Training Zones Every Cyclist Needs
LT1 and LT2 are two essential physiological markers that help cyclists and endurance athletes understand how their body manages lactate during exercise. They define the boundaries between aerobic and anaerobic effort, guiding how you train…
Lactate Threshold Power Explained: LTP vs FTP Compared
Lactate Threshold Power (LTP) is the highest power output you can maintain for a sustained period without lactate building up too quickly in your blood. It marks the intensity where your body shifts from mostly…
What is Lactate or Lactic Acid?
Lactate is a substance your body produces naturally during exercise, especially when you're training at higher intensities. It's often misunderstood, as many believe it causes muscle soreness, but that's not true. In reality, lactate acts…
Cycling Cool-Down: How to Recover Right After Every Ride
A cycling cool down is a short, easy pedaling session done at the end of a ride to help your body transition from high effort to a resting state. It typically lasts 5 to 15…
Cycling Warm-Up: How to Prime Your Body Before Every Ride
A cycling warm-up is a short, controlled period of low-to-moderate intensity riding that prepares your body for more intense training or racing. It typically lasts 10 to 20 minutes and gradually increases your heart rate,…
FTP Explained: Your Key Cycling Performance Benchmark
FTP, or Functional Threshold Power, is the highest average power (measured in watts) a cyclist can sustain for about 60 minutes without fatiguing. It’s one of the most important metrics in cycling training because it…
Cycling Power Zones: How to Define and Train Each Zone
Cycling Power Zones are training intensity levels based on your Functional Threshold Power (FTP) — the maximum average power (in watts) you can sustain for about an hour. These zones help structure your workouts to…
Maximum Heart Rate: Calculate It and Train by Zone
Maximum Heart Rate (maxHR) is the highest number of heartbeats per minute your body can reach during intense physical exertion. It’s a key metric used to personalize heart rate training zones , helping you train…