Blog
Training science, endurance coaching insights, and tips.
What is VLaMax and Why Your FTP Zones Are Wrong
Most cyclists train with 5 power zones based on FTP. But FTP-only zones miss half the picture. VLaMax — your maximum lactate production rate — changes everything about how you should train.
HRV for Endurance Athletes: What the Numbers Actually Mean
Heart rate variability is the most misunderstood metric in endurance training. Here's what HRV actually tells you, how to read it, and why a single morning reading can change your entire training day.
How to Not Blow Up in a Gran Fondo: The Science of Durability
Most amateur cyclists fade badly after hour 2. Research shows durability — your ability to sustain power when fatigued — is trainable, measurable, and the biggest predictor of gran fondo success.
7-Zone vs 5-Zone Training: Why FTP-Only Zones Hold You Back
The classic 5-zone model based on FTP percentages is a population average. A 7-zone model based on your actual metabolism gives you personalized training targets that match how your body actually works.
Race Day Nutrition: How Many Carbs Per Hour Do You Actually Need?
Most amateur cyclists under-fuel by 50%. The science says 60-90g of carbs per hour for efforts over 2 hours. Here's how to calculate your personal target and practice it before race day.
What Happens When You Miss a Training Day (And Why Rigid Plans Fail)
You missed Tuesday's intervals. Is your plan ruined? No. But if your plan can't adapt, it might as well be. Here's the science of missed sessions and why adaptive planning matters.