If you’ve ever looked at a pro cyclist’s training file, one thing stands out immediately: a huge percentage of their time is spent in Zone 2. Even at the highest levels of the sport, where athletes can push 6–7 W/kg on climbs, roughly 70–80% of training is low-intensity. But if Zone 2 feels “easy,” why do the best riders in the world rely on it so heavily?

While traditional warm-ups focus on raising body temperature and mobilizing joints, a more performance-oriented approach involves potentiation - priming the neuromuscular system to perform at its highest capacity.

Christmas and New Year are widely associated with indulgence. As the year comes to an end, the social events with family, friends & colleagues build up, in conjunction with meet-ups often centered on and around food & drink.

Many diets, supplements, and meal plans promise rapid weight loss, but very few are backed by scientific evidence. However, there are some strategies backed by science that have a positive impact on weight management.

You may have heard of tart cherry juice as the latest and greatest drink to improve your performance, your recovery, your sleep, and even your immunity. But is it really worth the hype ?

Whether you are a recreational cyclist or a performance athlete the food you eat can have a big impact on your general health and performance. However, there is so much information out there, that it can be complicated and confusing.

It's that time of year again, it sneaks up on us and before you know it the days are short, the temperature drops and it’s time to reunite with that turbo or drag the thermal kit out.

Gravel can be two things: the adventure and the racing. My way of doing gravel combines the two: escaping from the routine, discover new trails, being close to nature and the freedom from traffic while competing against some of the best gravel riders in the world.

Sports drinks are advertised to replenish glucose, fluids, and electrolytes (sodium, potassium, magnesium, calcium) lost during strenuous exercise as well as to enhance endurance.

I have fallen in love with gravel when I first rode on the white roads of Tuscany before our first cycling holiday there. The passion grew when I won my first Gran Fondo Strade Bianche. However, that was all on a road bike...

Water is the most vital element for human health. We can survive a few months without food but only 3 days without water. Getting enough water every day is one of the keys to a healthy body.

How many of you can correctly perform stretching, so as to derive maximum benefits for sports performance? HOW and WHEN to do it?

Over & Under. A great session for indoor training

The racing season is just around the corner. Here are some tips.

10 Tips to train in the cold.

In this article I want to outline some personal thoughts on stage races.

In recent years, nitrates in sports, and especially in the cycling performance has become increasingly important and popular. Recent studies show that supplementation with nitrate (NO3−) can improve performance and cardiovascular (CV) responses, due to an increased nitric oxide (NO) availability.

A period of training of enough duration and intensity (training overloaded) causes a decrease in performance, which is followed by the adjustments implemented by the body during recovery, not just the requisition of the same performance level (compensation) of the initial prestative capacity, but also the overcoming of such capabilities: supercompensation.

Water is a crucial factor for training/racing and recovery and it's one of most important nutrient for the cyclist. Without the right amount of fluids on board, you are at unnecessary risk for dehydration, lower training intensity, and heat illness.

As a starting point for everyone, I write these 5 mistakes that you should avoid when approaching the world of structured training.

The warm down is often underestimated, but plays a key role: if the warm up is the task of getting ready to the performance, the warm down has to bring the athletes to rest after the load and to start the recovery processes as quickly as possible, thus providing an important contribution to the psychophysical regeneration of athletes.​

Recovery is a critical component in sport performance and should be included in any successful training program, as it is in those moments when we are resting that the body adapts to the stress of exercise and the real training effect takes place. Recovery also allows the body to rejuvenate energy stores and repair damaged tissues.

Getting dropped is not a nice feeling. Here a few tips to avoid getting dropped on the bike.