Zone 2 Training for Cyclists: What the Science Actually Says in 2026
Zone 2 training has taken over cycling discourse — but a landmark 2025 peer-reviewed paper suggests the popular narrative is built on shakier ground than most coaches admit. Here's what the evidence actually supports.
Stop Bonking: A Simple Fueling Formula for Long Weekend Rides
That horrible hollow feeling 90 minutes into a big ride? It's not bad luck — it's bad fueling. Here's a simple, ride-length formula that keeps your legs turning and your brain functioning all the way home.
Hydration for Climbs vs Intervals: How Much to Drink and When
Dehydration doesn't announce itself with a bonk — it creeps in quietly, shaving watts and clouding judgement before you even notice. Here's a scenario-by-scenario guide to getting your fluid and sodium intake right, whether you're grinding up a twenty-minute col or smashing intervals on the turbo.
Last Week in Cycling - 24th November
1. Cyclo‑cross opener: Lucinda Brand holds on in freezing Tábor On 23 November 2025 the opening round of the 2025/26 UCI Cyclo‑cross World Cup took place in Tábor, Czech Republic, and Brand claimed the women’s elite win. Why it matters: Brand’s win shows that even with the usual off‑season changes (equipment, mud depth, new rivals) she’s still sharp when the snow and ice begin. For cyclo‑cross fans this race ticks the “early season shake‑out” box. Interesting observation: The race underscor
Maximising Cycling Performance Through Polarised Training
Introduction Cycling performance depends on aerobic capacity, muscular endurance, recovery ability and the capacity to produce high power when required. One widely supported training approach that has gained substantial scientific backing in recent years is polarised training. This method distributes training intensity so that the majority of work is completed at lowintensity, while a smaller proportion is carried out at very high intensity — with relatively little time spent in the moderate, t
Last Week in Cycling - 3rd November
1. Indoor training kicks off with style (and a discount) If the nights are drawing in and you’re eyeing your turbo trainer warily, you’ll like this: during “Indoor Cycling Week” at Cyclingnews, they’ve rolled out a full set of advice on how to get the most out of indoor sessions — and as a cherry on top, an exclusive 20 % off deal on the Wahoo Kickr Core 2 (with Zwift Cog & Click) for readers. Highlights: * The dark evenings = “tunnel time” for many cyclists, so optimising your indoor set‑
On this day (October 27th 1996) - Breaking the Hour
Jeannie Longo stood at the track center, eyes fixed on the clock. October 1996, Mexico City's thin air hummed with anticipation. For 48 minutes, she had maintained a metronomic pace, pushing the boundaries of women's cycling. When the gun finally sounded, she had done it: 48.159 kilometers, a new women's hour record. The Queen of French cycling had added another jewel to her crown.
On this day (October 25th 1972) - The Hour That Stood Still
Eddy Merckx lay exhausted on the wooden track of Mexico City's velodrome. October 25, 1972 – he had just ridden further in one hour than any human in history. The Cannibal's legs trembled, his lungs burned, but the numbers spoke volumes: 49.431 kilometers. For 12 years, this seemingly impossible record would stand untouched. The greatest rider of all time had pushed the boundaries of human endurance, setting a benchmark that would inspire generations of cyclists to come
Why Nutrition is a Key Performance Lever in Cycling
In endurance cycling, performance isn’t just about training volume or biomechanics. What and when you eat — plus how you recover nutritionally — can make a meaningful difference in power output, fatigue resistance, recovery, and adaptation. Nutrition influences: * Fuel supply (muscle & liver glycogen, blood glucose) * Substrate utilisation (carbs vs fat, sparing mechanisms) * Recovery and adaptation (repair of muscle, mitochondrial remodelling, glycogen re‑synthesis) * Resilience in multi‑d
Durability: A Key Performance Lever for Cyclists
What Is “Durability”? In the context of endurance cycling, “durability” refers to an athlete’s capacity to sustain performance (power, speed) under accumulated fatigue — whether late in a race, after many hours in the saddle, or following prior hard work. It is distinct from pure aerobic capacity (e.g., VO₂ max) or maximal power: it’s about resisting the performance drop‑off that comes from fatigue. A recent study of amateur road cyclists found that the most successful riders showed only ~6.5
Why Nutrition Is Central to Cycling Performance
In cycling (especially endurance or stage racing), performance is not just about training or physiology — how you fuel, recover, and adapt nutritionally can shift margins significantly. Good nutrition supports: * Sustained power output (by maintaining glycogen, blood glucose, substrate availability) * Reduced metabolic stress & fatigue * Faster recovery & adaptation (repair, glycogen refill, remodeling) * Resilience in multi-day events or heavy training blocks * Minimizing GI issues, energ
Muscle Coordination, Synergies & Cycling Performance
What Are Muscle Synergies & Why They Matter in Cycling When you pedal, your neuromuscular (nervous + muscular) system does not always activate each muscle in full isolation. Instead, groups of muscles commonly fire together in coordinated patterns or “modules” known as muscle synergies. These synergies represent how the central nervous system organises control of multiple muscles to produce efficient movement. In cycling, effective synergies mean: * Minimal “wasted” coactivation (i.e. agon