Resources
Ride smarter. Organize better.
Evidence-based guides for cyclists and the people who bring them together — training that actually works, organizing group rides, and getting faster as an amateur.
Ride through the playbook in 3D
An interactive, scroll-driven 3D ride through group-ride dynamics — drafting, the paceline, echelons, and the surge that shells the back.
Enter the 3D rideHow to Fuel a Long Bike Ride: The Complete Cycling Nutrition Guide
The bonk at km 120 isn't bad luck — it's a fueling plan you didn't make. Here's the full before, during, and after arc, with a simple rule of thumb for each.
How to Get Faster at Cycling: A Training Guide for Amateur Riders
The honest, evidence-based version: build the aerobic engine, ride easy days truly easy, go hard on the two that count, and let consistency do the heavy lifting.
What to Eat Before a Long Bike Ride
The tank you finish on is filled before you clip in. Here's how to eat the night before, the real breakfast, and the top-up so you're not chasing a deficit at km 40.
Cycling Group Ride Etiquette: Hand Signals and Calls Every Rider Should Know
The bunch runs on information moving down the line — a pothole pointed out, a "car back" relayed, a smooth pull. Here's the signal-and-call vocabulary that keeps everyone upright.
Cycling Heart Rate Zones Explained (and How to Find Yours)
You've got a HR strap but no power meter. Here's what your five zones actually are, why 220-minus-age is a rough guess, and how a 20-minute test fixes it.
How to Not Get Dropped on a Group Ride
Most riders get dropped for reasons that have nothing to do with fitness. Here's how to read the bunch, sit in, fuel early, and stay glued to the wheel in front.
How Many Carbs Per Hour? A Numbers-First Guide to Fuelling Long Rides Without Bonking
The exact grams of carbohydrate, fluid, and sodium to put away every hour on long rides — and why mixing glucose with fructose lets you push past 60 g/hr without gut rot or the bonk.
How to Run Your First Club Group Ride: A Playbook from the Front
What actually keeps a first club ride together: the group sizes that work, honest pace bands, route limits for mixed legs, a minute-by-minute ride-day timeline, and the safety numbers worth designing around.
Zone 2 Training: Why Riding Slower Makes You Faster
The dull conversational rides you keep skipping are the ones building your engine. Here's the physiology of Zone 2 — how to find yours, hold it, and watch it work.