Info Hub · Articles
Technical articles for endurance cyclists.
Independent, evidence-based writing on fueling, hydration, bike setup, tires, suspension, aerodynamics, race strategy and performance science.
29 articles
Cycling Fueling Strategy That Holds Up
Most cyclists don't fail from lack of fitness — they fail from a fueling plan that's too generic for the ride they're actually doing. Here's how to build one that holds up.
How to Fuel Long Bike Rides That Perform
The difference between a strong final hour and a steady fade usually isn't fitness — it's fueling. Here's how to plan, execute, and review long-ride nutrition like a performance variable.
Carbs Per Hour Cycling: What Actually Works
If you have ever finished a hard ride with fading power, the limiter may be carbs per hour, not fitness. Here is how to set carbohydrate targets that match your actual ride demands.
A Cycling Hydration Calculator for Better Rides
No two rides should share the same hydration plan. Here is how to use a cycling hydration calculator to build a fluid and sodium strategy you can actually carry, execute, and improve.
What to Eat Before a Bike Race for Better Power
The best pre-race meal is not the perfect breakfast — it is a familiar, carbohydrate-rich plan matched to the event, timed to digest, and rehearsed in training.
What to Eat During a Bike Race
The best race food is not simply the option with the most carbohydrates. It is the food you can access, eat, digest, and repeat while racing.
Cycling Nutrition Plan: A Practical Guide
A useful cycling nutrition plan changes with your training. Learn how to organize daily meals, pre-ride fuel, carbs during rides, hydration, and recovery.
How Much Water Should You Drink While Cycling?
Most cyclists can start around 400–800 ml (14–27 fl oz) per hour, but real hydration depends on sweat rate, weather, intensity, and how many bottles you can actually carry.
Electrolytes for Cycling: What You Actually Need
Not every ride needs electrolytes, and more is not automatically better. Here is what actually matters — sodium, sweat rate, and how to build a hydration plan that holds up in heat and long efforts.
Carb Loading for Cycling: How Much to Eat Before a Race
Carb loading for cycling is not one giant pasta dinner. It is a controlled 24–48 hour strategy that raises glycogen availability for long, demanding events — without wrecking your gut on race morning.
What to Eat After a Bike Race for Better Recovery
Post-race recovery is not one magic meal. It is a process that starts at the finish and continues through the day — carbohydrates, protein, fluids, and sodium, matched to what the race actually took out of you.
How to Calculate Cycling Hydration: A Practical Guide
A practical framework to estimate how much water to carry on the bike, adjust for heat and humidity, and build a hydration plan that matches your sweat rate.
Hydration Strategy for Endurance Athletes: How to Plan and Optimize
A practical framework for endurance athletes to build a personalized hydration strategy that adapts to heat, intensity and race demands.
How to Calculate Your Sweat Rate for Cycling
Um guia prático para medir sua taxa de suor no pedal, transformar o número em ml/h e planejar hidratação e sódio para o calor.
How Much Sodium for Cyclists: Per-Hour Ranges and Heat Adjustments
Understand how much sodium you actually need on the bike to avoid the bonk, cramps and performance drops — with practical per-hour ranges and how to calculate your own number.
What Is CTL? Chronic Training Load Explained for Cyclists
Chronic Training Load (CTL) tracks your long-term cycling workload and fitness. Learn how to interpret, plan, and use CTL for smarter training and racing.
Criterium Warm-Up Builder
Dial in your criterium warm-up with modular protocols, fueling tips, and hydration guidance. Arrive at the line ready to race from lap one.
How Many Bottles to Carry for a Road Race | Calculator
Calculate how many bottles to start with, when to take handups, and how to adjust for heat, long feed gaps, and race intensity.
HYROX Training Plan: Run, Strength, Race Strategy
This comprehensive HYROX training plan covers running, strength, fueling, and recovery. Get ready for race day with a proven 12-week structure.
AI Sports Coach: How Cycling Coaches Use AI
AI doesn't replace a cycling coach. It gives the coach sharper analysis, faster adjustments, and fueling numbers that are specific to each athlete.
Road & Trail Running: Build Endurance, Strength, Speed
Discover how run and trail training builds endurance, strength, and injury resilience. Learn practical fueling, hydration, and recovery strategies for athletes.
Fitness Nutrition App for Multisport Performance
A fitness nutrition app brings clarity and data-driven decisions to multisport athletes. Learn which features matter and how to optimize hydration, fueling, and recovery.
Fueling Before a Criterium: Smart, Fast, Hydrated
Get practical guidance for fueling before a criterium. Learn how to optimize carbs, sodium, and hydration for explosive race-day performance.
How to Save Energy in a Running Road Race
Learn how to conserve energy in road races with proven drafting, pacing, and fueling tactics. Apply these strategies to finish with more left in the tank.
What to Eat Before a Very Early Cycling Start
Fueling before sunrise is key for steady energy and gut comfort on the bike. This guide covers timing, meal ideas, and hydration for early starts.
First Road Race Mistakes: 7 Errors and Fixes
Learn how to avoid the most common mistakes first-timers make in road races. Get actionable strategies for pacing, fueling, hydration, and logistics.
MTB Between-Lap Fueling: What to Eat & Drink
Nail your MTB between-lap fueling with proven strategies for carbs, hydration, and pit flow. Learn how to time your intake for peak performance.
How to adapt your race plan for heat, cold, altitude, wind
Learn how to adjust pacing, hydration, fueling, cooling, gear, and safety for racing in heat, cold, altitude, or wind.
Road Race Course Analysis: Plan, Pace, and Execute
Course analysis transforms road race execution. Learn to map elevation, wind, and fueling for a smarter, more strategic performance.