{"name":"The Cycling Science Digest","author":"Damian Ruse, SEMIPRO Cycling","url":"https://www.semiprocycling.com/digest","count":146,"issues":[{"title":"The biggest clue to your next cramp","slug":"the-biggest-clue-to-your-next-cramp","date":"2026-10-18","categories":["Training"],"subtitle":"","excerpt":"You're well into a ride when the familiar tightening starts. Same calf. Same warning. You reach for your bottle and wonder whether you should have packed more salt.","sources":["https://doi.org/10.1002/mus.70389"],"campaign_id":"83173","source_provider":"bento","source_html_sha256":"9d4f3ea340bad3f2d713524c968f97c114dd2fbdae56f9f6c8c0cbd011a0f3d2","read_minutes":5,"word_count":1011,"url":"https://www.semiprocycling.com/digest/the-biggest-clue-to-your-next-cramp","markdown_url":"https://www.semiprocycling.com/digest/md/the-biggest-clue-to-your-next-cramp"},{"title":"What the breakfast study actually tells cyclists","slug":"what-the-breakfast-study-actually-tells-cyclists","date":"2026-10-11","categories":["Fuelling"],"subtitle":"","excerpt":"You’re getting ready for a long Sunday ride. You ate well yesterday, there’s breakfast on the table, and now you’ve seen a study suggesting that even a huge serving of carbohydrate barely changes what’s stored in your muscles and liver. It’s tempting to decide you can leave the food and get another hour in bed.","sources":["https://doi.org/10.1152/ajpendo.00400.2025"],"campaign_id":"81903","source_provider":"bento","source_html_sha256":"f02a641c843d5b2345d67d0845478d81cd1b768a3126016a917373b46c9a97f5","read_minutes":4,"word_count":855,"url":"https://www.semiprocycling.com/digest/what-the-breakfast-study-actually-tells-cyclists","markdown_url":"https://www.semiprocycling.com/digest/md/what-the-breakfast-study-actually-tells-cyclists"},{"title":"Bicarbonate for the hard effort late in a ride","slug":"bicarbonate-for-the-hard-effort-late-in-a-ride","date":"2026-10-04","categories":["Supplements","Durability"],"subtitle":"","excerpt":"The last climb of a long ride can feel quite different from the first. Lifting the effort for ten or fifteen minutes asks more of you than it did when you were fresh.","sources":["https://doi.org/10.1111/sms.70373"],"campaign_id":"81538","source_provider":"bento","source_html_sha256":"84ae688a2f3774f1cd3dd67ef14da42ecf9b64fa05992d24189c6e5ab3a5a50f","read_minutes":5,"word_count":1018,"url":"https://www.semiprocycling.com/digest/bicarbonate-for-the-hard-effort-late-in-a-ride","markdown_url":"https://www.semiprocycling.com/digest/md/bicarbonate-for-the-hard-effort-late-in-a-ride"},{"title":"What the new bicarbonate study adds","slug":"what-the-new-bicarbonate-study-adds","date":"2026-09-27","categories":["Supplements","Fuelling"],"subtitle":"","excerpt":"A hard effort near the end of a ride can ask quite a lot of you, even when most of the riding has been steady. That’s one reason I’m interested in the research on bicarbonate.","sources":["https://doi.org/10.1002/ejsc.70253","https://doi.org/10.1016/j.jsams.2020.09.011","https://doi.org/10.1186/s12970-021-00458-w"],"campaign_id":"80813","source_provider":"bento","source_html_sha256":"cd1f1ae0f67b7c2e54eea78f0799a7cf507cc7f4be751d2bddbab3d22c2ea7ab","read_minutes":4,"word_count":885,"url":"https://www.semiprocycling.com/digest/what-the-new-bicarbonate-study-adds","markdown_url":"https://www.semiprocycling.com/digest/md/what-the-new-bicarbonate-study-adds"},{"title":"What the UCI nutrition statement means for your week","slug":"what-the-uci-nutrition-statement-means-for-your-week","date":"2026-09-20","categories":["Fuelling"],"subtitle":"","excerpt":"You’ve packed enough food for the ride. Then the group gets moving, the road narrows, or you hit a long rough section. Half an hour later, the gel is still in your pocket.","sources":["https://doi.org/10.1123/ijsnem.2026-0135"],"campaign_id":"80261","source_provider":"bento","source_html_sha256":"2edf639ea49327cd8a7b43907177b588d4d12d50d5761355c285bc44fcfb1441","read_minutes":5,"word_count":1108,"url":"https://www.semiprocycling.com/digest/what-the-uci-nutrition-statement-means-for-your-week","markdown_url":"https://www.semiprocycling.com/digest/md/what-the-uci-nutrition-statement-means-for-your-week"},{"title":"The harder warm-up didn't make them faster","slug":"the-harder-warm-up-didnt-make-them-faster","date":"2026-09-13","categories":["Training","Racing & pacing"],"subtitle":"","excerpt":"The harder warm-up pushed perceived effort 32% higher, heart rate 9.9% higher and peak oxygen uptake during the warm-up 31.2% higher. It also increased muscle soreness.","sources":["https://doi.org/10.1123/ijspp.2026-0069"],"campaign_id":"79471","source_provider":"bento","source_html_sha256":"9efaf6018044582209735a8fe98ee38493572d9b4e8f990e711dd21460fc1667","read_minutes":4,"word_count":891,"url":"https://www.semiprocycling.com/digest/the-harder-warm-up-didnt-make-them-faster","markdown_url":"https://www.semiprocycling.com/digest/md/the-harder-warm-up-didnt-make-them-faster"},{"slug":"what-the-15-rule-can-and-can-t-tell-you","title":"What the 15% rule can and can't tell you","subtitle":"","date":"2026-09-06","categories":["Training"],"excerpt":"Imagine you finish a training block, look at your numbers and find that your threshold power has improved. Your VO2max has improved too. Yet the percentage of VO2max you can hold at threshold has barely moved.","read_minutes":5,"word_count":1079,"sources":["https://doi.org/10.1123/ijspp.2026-0039"],"url":"https://www.semiprocycling.com/digest/what-the-15-rule-can-and-can-t-tell-you","campaign_id":"63934048","markdown_url":"https://www.semiprocycling.com/digest/md/what-the-15-rule-can-and-can-t-tell-you"},{"slug":"lactate-is-fuel-that-doesnt-mean-the-supplement-works","title":"Lactate is fuel. That doesn’t mean the supplement works.","subtitle":"","date":"2026-08-30","categories":["Supplements","Fuelling"],"excerpt":"Lactate gels have started appearing in the pro peloton, and the pitch is persuasive. We have spent years correcting the idea that lactate is just a waste product. It is a fuel. Working muscle can use it.","read_minutes":5,"word_count":1037,"sources":[],"url":"https://www.semiprocycling.com/digest/lactate-is-fuel-that-doesnt-mean-the-supplement-works","campaign_id":"63910046","markdown_url":"https://www.semiprocycling.com/digest/md/lactate-is-fuel-that-doesnt-mean-the-supplement-works"},{"slug":"what-trained-muscle-can-still-keep-as-it-ages","title":"What trained muscle can still keep as it ages","subtitle":"","date":"2026-08-23","categories":["Masters & ageing"],"excerpt":"Most conversations about ageing collapse into one of two stories. Decline is inevitable, so accept it. Or exercise is an anti-ageing drug, so train hard enough and you can stop the clock.","read_minutes":4,"word_count":886,"sources":[],"url":"https://www.semiprocycling.com/digest/what-trained-muscle-can-still-keep-as-it-ages","campaign_id":"63887593","markdown_url":"https://www.semiprocycling.com/digest/md/what-trained-muscle-can-still-keep-as-it-ages"},{"slug":"23-extra-hours-of-training-did-not-change-performance","title":"23 extra hours of training did not change performance.","subtitle":"","date":"2026-08-16","categories":["Training"],"excerpt":"You finish the interval session and the hard work makes sense.","read_minutes":4,"word_count":808,"sources":["https://doi.org/10.1007/s00421-026-06380-w"],"url":"https://www.semiprocycling.com/digest/23-extra-hours-of-training-did-not-change-performance","campaign_id":"63865799","markdown_url":"https://www.semiprocycling.com/digest/md/23-extra-hours-of-training-did-not-change-performance"},{"slug":"what-6-589-gran-fondo-finishers-tell-us-about-pacing","title":"What 6,589 Gran Fondo finishers tell us about pacing.","subtitle":"","date":"2026-08-09","categories":["Racing & pacing","Durability"],"excerpt":"You line up for the biggest event of your year and the first hour disappears in a blur. Someone jumps, the pace lifts, and it feels wrong to sit up. So you don't. Then the deciding climb arrives and the legs aren't there.","read_minutes":4,"word_count":939,"sources":[],"url":"https://www.semiprocycling.com/digest/what-6-589-gran-fondo-finishers-tell-us-about-pacing","campaign_id":"63847362","markdown_url":"https://www.semiprocycling.com/digest/md/what-6-589-gran-fondo-finishers-tell-us-about-pacing"},{"slug":"dehydrated-your-carbs-are-working-16-less-hard","title":"Dehydrated? Your carbs are working ~16% less hard.","subtitle":"","date":"2026-08-02","categories":["Fuelling","Hydration & heat"],"excerpt":"You have packed the gels, you are taking in around 60 g of carbohydrate an hour, and an hour into the ride the fuel still feels like it is not landing. The instinct is usually to reach for another gel.","read_minutes":2,"word_count":436,"sources":[],"url":"https://www.semiprocycling.com/digest/dehydrated-your-carbs-are-working-16-less-hard","campaign_id":"63825615","markdown_url":"https://www.semiprocycling.com/digest/md/dehydrated-your-carbs-are-working-16-less-hard"},{"slug":"endurance-at-the-top-of-zone-2-is-a-waste-of-effort","title":"Endurance at the top of Zone 2 is a waste of effort","subtitle":"","date":"2026-07-26","categories":["Training"],"excerpt":"Most riders think their endurance rides are the easy part of the week. The truth is a lot of you are quietly riding them too hard.","read_minutes":5,"word_count":1246,"sources":[],"url":"https://www.semiprocycling.com/digest/endurance-at-the-top-of-zone-2-is-a-waste-of-effort","campaign_id":"63797481","markdown_url":"https://www.semiprocycling.com/digest/md/endurance-at-the-top-of-zone-2-is-a-waste-of-effort"},{"slug":"tilt-the-bed-get-faster","title":"Tilt the bed, get faster?","subtitle":"","date":"2026-07-19","categories":["Recovery & sleep","Training"],"excerpt":"Riders spend real money chasing red blood cells. Altitude camps. Heat sessions. Tents that turn your bedroom into a hypoxic chamber and your sleep into a science project.","read_minutes":6,"word_count":1407,"sources":[],"url":"https://www.semiprocycling.com/digest/tilt-the-bed-get-faster","campaign_id":"63777911","markdown_url":"https://www.semiprocycling.com/digest/md/tilt-the-bed-get-faster"},{"slug":"limited-weight-in-your-home-gym-read-this","title":"Limited weight in your home gym? Read this","subtitle":"","date":"2026-07-12","categories":["Strength","Recovery & sleep"],"excerpt":"Most riders who lift eventually hit the same wall. The weight stops going up. You add a kilo, the reps fall apart, and you start to wonder whether you have simply run out of road.","read_minutes":3,"word_count":798,"sources":[],"url":"https://www.semiprocycling.com/digest/limited-weight-in-your-home-gym-read-this","campaign_id":"63755705","markdown_url":"https://www.semiprocycling.com/digest/md/limited-weight-in-your-home-gym-read-this"},{"slug":"new-study-carbs-do-not-just-stop-the-bonk","title":"New study: carbs do not just stop the bonk","subtitle":"","date":"2026-07-05","categories":["Fuelling"],"excerpt":"Most riders think about fuelling as insurance against bonking. Eat enough and you avoid the wall. True, but it undersells what fuel is actually doing late in a ride, and a new study makes the bigger point clearly.","read_minutes":4,"word_count":930,"sources":[],"url":"https://www.semiprocycling.com/digest/new-study-carbs-do-not-just-stop-the-bonk","campaign_id":"63699451","markdown_url":"https://www.semiprocycling.com/digest/md/new-study-carbs-do-not-just-stop-the-bonk"},{"slug":"what-a-new-durability-study-just-proved","title":"What a new durability study just proved","subtitle":"","date":"2026-06-28","categories":["Durability","Training"],"excerpt":"Here is a problem you have probably lived. You test well. Your numbers look respectable on a fresh day.","read_minutes":3,"word_count":769,"sources":[],"url":"https://www.semiprocycling.com/digest/what-a-new-durability-study-just-proved","campaign_id":"63699450","markdown_url":"https://www.semiprocycling.com/digest/md/what-a-new-durability-study-just-proved"},{"slug":"you-are-probably-riding-your-easy-rides-too-hard","title":"You are probably riding your easy rides too hard","subtitle":"","date":"2026-06-21","categories":["Training"],"excerpt":"Most riders treat their endurance zone like a tightrope. Two watts too low and the ride was junk. Two watts too high and they have blown the recovery.","read_minutes":4,"word_count":994,"sources":[],"url":"https://www.semiprocycling.com/digest/you-are-probably-riding-your-easy-rides-too-hard","campaign_id":"63682775","markdown_url":"https://www.semiprocycling.com/digest/md/you-are-probably-riding-your-easy-rides-too-hard"},{"slug":"what-the-pros-do-with-carbs-and-why-you-might-not-need-to","title":"What the pros do with carbs, and why you might not need to","subtitle":"","date":"2026-06-14","categories":["Fuelling"],"excerpt":"You have seen the headlines. Tour riders shovelling down 120 grams of carbohydrate an hour, gel wrappers stuffed into jerseys, talk of a \"carbohydrate revolution\". It has trickled down fast.","read_minutes":5,"word_count":1175,"sources":["https://doi.org/10.1007/s40279-026-02462-z*"],"url":"https://www.semiprocycling.com/digest/what-the-pros-do-with-carbs-and-why-you-might-not-need-to","campaign_id":"63657890","markdown_url":"https://www.semiprocycling.com/digest/md/what-the-pros-do-with-carbs-and-why-you-might-not-need-to"},{"slug":"the-plan-is-not-the-training","title":"The plan is not the training","subtitle":"","date":"2026-06-07","categories":["Data & monitoring","Training"],"excerpt":"Here is a question that sounds simple and is not. What was your training this week?","read_minutes":5,"word_count":1172,"sources":[],"url":"https://www.semiprocycling.com/digest/the-plan-is-not-the-training","campaign_id":"63632033","markdown_url":"https://www.semiprocycling.com/digest/md/the-plan-is-not-the-training"},{"slug":"what-your-morning-hr-is-really-telling-you","title":"What your morning HR is really telling you","subtitle":"","date":"2026-05-31","categories":["Data & monitoring","Training","Recovery & sleep"],"excerpt":"Every rider I work with checks their morning heart rate. Garmin, Whoop, Oura, the watch on the bedside table. We treat it as a fitness signal. A 4-beat drop after a rest week feels like a win.","read_minutes":5,"word_count":1091,"sources":[],"url":"https://www.semiprocycling.com/digest/what-your-morning-hr-is-really-telling-you","campaign_id":"63605798","markdown_url":"https://www.semiprocycling.com/digest/md/what-your-morning-hr-is-really-telling-you"},{"slug":"the-volume-question-a-new-study-with-a-useful-answer","title":"The volume question. A new study with a useful answer.","subtitle":"","date":"2026-05-24","categories":["Training"],"excerpt":"There's a tug-of-war in every serious cyclist's training week.","read_minutes":4,"word_count":980,"sources":[],"url":"https://www.semiprocycling.com/digest/the-volume-question-a-new-study-with-a-useful-answer","campaign_id":"63579939","markdown_url":"https://www.semiprocycling.com/digest/md/the-volume-question-a-new-study-with-a-useful-answer"},{"slug":"55-people-aged-68-did-4-weeks-of-cycling-the-results-should-change-how","title":"55 people aged 68 did 4 weeks of cycling. The results should change how you think.","subtitle":"","date":"2026-05-17","categories":["Training","Masters & ageing"],"excerpt":"Most of the people I coach are not 68 years old. But this study might be more relevant to you than anything published on elite cyclists this month.","read_minutes":4,"word_count":977,"sources":[],"url":"https://www.semiprocycling.com/digest/55-people-aged-68-did-4-weeks-of-cycling-the-results-should-change-how","campaign_id":"63553373","markdown_url":"https://www.semiprocycling.com/digest/md/55-people-aged-68-did-4-weeks-of-cycling-the-results-should-change-how"},{"slug":"120-grams-per-hour-what-it-actually-means","title":"120 grams per hour. What it actually means.","subtitle":"What 120 grams per hour actually means (and what it doesn't)","date":"2026-05-10","categories":["Fuelling","Training"],"excerpt":"A new review from Morton and colleagues in the Journal of Nutrition centres on the \"crossover point,\" the moment during sustained exercise where carbohydrate stops being your predominant fuel source and your body shifts toward…","read_minutes":2,"word_count":489,"sources":[],"url":"https://www.semiprocycling.com/digest/120-grams-per-hour-what-it-actually-means","campaign_id":"63526279","markdown_url":"https://www.semiprocycling.com/digest/md/120-grams-per-hour-what-it-actually-means"},{"slug":"the-riders-who-trained-easier-got-faster","title":"The riders who trained easier got faster","subtitle":"What if training easier made you faster?","date":"2026-05-03","categories":["Training"],"excerpt":"There is a belief in cycling that sits so deep most riders never question it. More intensity equals more improvement. Harder intervals, higher heart rates, more suffering. That is how you get faster.","read_minutes":5,"word_count":1154,"sources":[],"url":"https://www.semiprocycling.com/digest/the-riders-who-trained-easier-got-faster","campaign_id":"63498292","markdown_url":"https://www.semiprocycling.com/digest/md/the-riders-who-trained-easier-got-faster"},{"slug":"losing-6-hours-of-sleep-costs-more-watts-than-skipping-a-week-of-train","title":"Losing 6 hours of sleep costs more watts than skipping a week of training.","subtitle":"","date":"2026-04-26","categories":["Recovery & sleep","Training"],"excerpt":"Most cyclists treat sleep like leftover time. Whatever is left after the training, the commute, the family stuff, and the screen scroll. And then they wonder why the legs aren't there on Saturday.","read_minutes":4,"word_count":865,"sources":[],"url":"https://www.semiprocycling.com/digest/losing-6-hours-of-sleep-costs-more-watts-than-skipping-a-week-of-train","campaign_id":"63470594","markdown_url":"https://www.semiprocycling.com/digest/md/losing-6-hours-of-sleep-costs-more-watts-than-skipping-a-week-of-train"},{"slug":"the-interval-length-debate-is-over-sort-of","title":"The interval length debate is over. Sort of.","subtitle":"","date":"2026-04-19","categories":["Training"],"excerpt":"If you have been doing four-by-five or five-by-five-minute intervals as your bread-and-butter VO2max work, you are not alone. It is probably the most common interval prescription in cycling.","read_minutes":6,"word_count":1408,"sources":[],"url":"https://www.semiprocycling.com/digest/the-interval-length-debate-is-over-sort-of","campaign_id":"63442038","markdown_url":"https://www.semiprocycling.com/digest/md/the-interval-length-debate-is-over-sort-of"},{"slug":"one-word-change-made-them-2-faster-no-extra-fitness-required","title":"One word change made them 2% faster. No extra fitness required.","subtitle":"","date":"2026-04-12","categories":["Mindset"],"excerpt":"Here is something that will either fascinate you or annoy you, depending on how much you believe performance is purely physical.","read_minutes":5,"word_count":1217,"sources":[],"url":"https://www.semiprocycling.com/digest/one-word-change-made-them-2-faster-no-extra-fitness-required","campaign_id":"63413751","markdown_url":"https://www.semiprocycling.com/digest/md/one-word-change-made-them-2-faster-no-extra-fitness-required"},{"slug":"555-cyclists-were-asked-about-strength-training-the-answers-explain-a","title":"555 cyclists were asked about strength training. The answers explain a lot.","subtitle":"The thing most cyclists skip (and the science says they shouldn't)","date":"2026-04-05","categories":["Strength"],"excerpt":"Here is something most cyclists over 40 already suspect but keep ignoring: you are losing muscle. Slowly. Quietly. And it is costing you more than you think.","read_minutes":4,"word_count":875,"sources":[],"url":"https://www.semiprocycling.com/digest/555-cyclists-were-asked-about-strength-training-the-answers-explain-a","campaign_id":"63389065","markdown_url":"https://www.semiprocycling.com/digest/md/555-cyclists-were-asked-about-strength-training-the-answers-explain-a"},{"slug":"68-of-recreational-cyclists-had-abnormal-heart-rhythms-in-this-study","title":"68% of recreational cyclists had abnormal heart rhythms in this study","subtitle":"","date":"2026-03-29","categories":["Heart & health","Masters & ageing"],"excerpt":"Most of us assume that if we ride regularly, eat reasonably well, and feel fine on the bike, our hearts are in good shape. That is a fair assumption. It is also, according to a recent study, an incomplete one.","read_minutes":5,"word_count":1126,"sources":[],"url":"https://www.semiprocycling.com/digest/68-of-recreational-cyclists-had-abnormal-heart-rhythms-in-this-study","campaign_id":"63356078","markdown_url":"https://www.semiprocycling.com/digest/md/68-of-recreational-cyclists-had-abnormal-heart-rhythms-in-this-study"},{"slug":"your-ftp-has-nothing-to-do-with-how-durable-you-are","title":"Your FTP has nothing to do with how durable you are.","subtitle":"","date":"2026-03-22","categories":["Durability","Training"],"excerpt":"Researchers took 20 well-trained amateur cyclists and tested them twice. The first time, fresh: a 5-minute and a 20-minute all-out effort.","read_minutes":4,"word_count":861,"sources":[],"url":"https://www.semiprocycling.com/digest/your-ftp-has-nothing-to-do-with-how-durable-you-are","campaign_id":"63325967","markdown_url":"https://www.semiprocycling.com/digest/md/your-ftp-has-nothing-to-do-with-how-durable-you-are"},{"slug":"one-bad-night-won-t-kill-your-power-but-it-will-lie-to-you","title":"One bad night won't kill your power. But it will lie to you.","subtitle":"","date":"2026-03-15","categories":["Recovery & sleep","Training"],"excerpt":"You had a bad night. Alarm goes off. You feel heavy. The legs feel like concrete before you even clip in.","read_minutes":3,"word_count":754,"sources":[],"url":"https://www.semiprocycling.com/digest/one-bad-night-won-t-kill-your-power-but-it-will-lie-to-you","campaign_id":"63295993","markdown_url":"https://www.semiprocycling.com/digest/md/one-bad-night-won-t-kill-your-power-but-it-will-lie-to-you"},{"slug":"hard-efforts-are-making-you-slower","title":"Hard efforts are making you slower","subtitle":"","date":"2026-03-08","categories":["Training","Durability"],"excerpt":"A big systematic review just looked at 21 studies and asked a simple question: what actually kills your legs late in a ride? The total amount of work you did, or how hard the work was?","read_minutes":4,"word_count":818,"sources":[],"url":"https://www.semiprocycling.com/digest/hard-efforts-are-making-you-slower","campaign_id":"63265143","markdown_url":"https://www.semiprocycling.com/digest/md/hard-efforts-are-making-you-slower"},{"slug":"your-biggest-training-week-might-not-add-a-single-day-to-your-life","title":"Your biggest training week might not add a single day to your life","subtitle":"","date":"2026-03-01","categories":["Heart & health"],"excerpt":"The study followed more than 110,000 adults for decades and linked their self-reported activity habits with mortality risk.","read_minutes":2,"word_count":548,"sources":[],"url":"https://www.semiprocycling.com/digest/your-biggest-training-week-might-not-add-a-single-day-to-your-life","campaign_id":"63222809","markdown_url":"https://www.semiprocycling.com/digest/md/your-biggest-training-week-might-not-add-a-single-day-to-your-life"},{"slug":"good-sleep-tired-morning-the-biggest-magnesium-trial-couldnt-fix-that","title":"Good sleep, tired morning? The biggest magnesium trial couldn’t fix that.","subtitle":"","date":"2026-02-22","categories":["Recovery & sleep","Supplements"],"excerpt":"You can do everything “right”. Early night, 7–9 hours, even a great sleep score. Then you wake up flat, foggy, and slow.","read_minutes":2,"word_count":482,"sources":[],"url":"https://www.semiprocycling.com/digest/good-sleep-tired-morning-the-biggest-magnesium-trial-couldnt-fix-that","campaign_id":"63202235","markdown_url":"https://www.semiprocycling.com/digest/md/good-sleep-tired-morning-the-biggest-magnesium-trial-couldnt-fix-that"},{"slug":"the-uncomfortable-masters-truth-more-training-can-mean-more-plaque","title":"The uncomfortable masters truth: more training can mean more plaque","subtitle":"","date":"2026-02-15","categories":["Training","Masters & ageing","Heart & health"],"excerpt":"Part of the reason you train because it keeps you healthy, right? It is the simplest trade in sport.","read_minutes":3,"word_count":628,"sources":[],"url":"https://www.semiprocycling.com/digest/the-uncomfortable-masters-truth-more-training-can-mean-more-plaque","campaign_id":"63173518","markdown_url":"https://www.semiprocycling.com/digest/md/the-uncomfortable-masters-truth-more-training-can-mean-more-plaque"},{"slug":"your-heart-rate-is-lying-to-you-in-the-heat","title":"Your heart rate is lying to you in the heat","subtitle":"Heat doesn’t kill your sprint (but it can wreck your pacing)","date":"2026-02-08","categories":["Hydration & heat","Data & monitoring"],"excerpt":"Most riders assume hot, sticky weather steals their top-end. So they back off early, stare at heart rate, and then wonder why they still get dropped when the surges hit.","read_minutes":3,"word_count":688,"sources":[],"url":"https://www.semiprocycling.com/digest/your-heart-rate-is-lying-to-you-in-the-heat","campaign_id":"63142958","markdown_url":"https://www.semiprocycling.com/digest/md/your-heart-rate-is-lying-to-you-in-the-heat"},{"slug":"the-carb-advice-you-didnt-expect-to-see-in-2026","title":"The Carb Advice You Didn’t Expect to See in 2026","subtitle":"","date":"2026-02-01","categories":["Fuelling"],"excerpt":"I had a genuine pause reading a new carbohydrate review this week.","read_minutes":3,"word_count":726,"sources":[],"url":"https://www.semiprocycling.com/digest/the-carb-advice-you-didnt-expect-to-see-in-2026","campaign_id":"63112243","markdown_url":"https://www.semiprocycling.com/digest/md/the-carb-advice-you-didnt-expect-to-see-in-2026"},{"slug":"zone-2-is-essential-its-also-not-enough","title":"Zone 2 is essential. It’s also not enough.","subtitle":"","date":"2026-01-25","categories":["Training"],"excerpt":"Zone 2 is everywhere. It’s sold as the “mitochondria gear” and the safest route to longevity.","read_minutes":2,"word_count":472,"sources":[],"url":"https://www.semiprocycling.com/digest/zone-2-is-essential-its-also-not-enough","campaign_id":"63080990","markdown_url":"https://www.semiprocycling.com/digest/md/zone-2-is-essential-its-also-not-enough"},{"slug":"more-hours-didnt-make-trained-cyclists-faster","title":"More hours didn’t make trained cyclists faster.","subtitle":"","date":"2026-01-18","categories":["Training"],"excerpt":"Training debates have turned into identity statements. Polarised. Pyramidal. Threshold-heavy. Or the fallback advice: just ride more.","read_minutes":3,"word_count":676,"sources":[],"url":"https://www.semiprocycling.com/digest/more-hours-didnt-make-trained-cyclists-faster","campaign_id":"63050775","markdown_url":"https://www.semiprocycling.com/digest/md/more-hours-didnt-make-trained-cyclists-faster"},{"slug":"youre-fit-your-training-just-isnt-built-to-last","title":"You’re fit. Your training just isn’t built to last.","subtitle":"A mistake fit riders keep making","date":"2026-01-11","categories":["Durability"],"excerpt":"There’s a layer of work that sits below training, but above rest.","read_minutes":2,"word_count":443,"sources":[],"url":"https://www.semiprocycling.com/digest/youre-fit-your-training-just-isnt-built-to-last","campaign_id":"63020218","markdown_url":"https://www.semiprocycling.com/digest/md/youre-fit-your-training-just-isnt-built-to-last"},{"slug":"your-efficiency-didnt-age-everything-else-did","title":"Your efficiency didn’t age. Everything else did.","subtitle":"","date":"2026-01-04","categories":["Masters & ageing"],"excerpt":"This 2024 study examined mechanical efficiency in healthy adults across age groups during leg-cycling tests. Contrary to popular belief, cycling efficiency did not decline with age.","read_minutes":1,"word_count":274,"sources":[],"url":"https://www.semiprocycling.com/digest/your-efficiency-didnt-age-everything-else-did","campaign_id":"62907518","markdown_url":"https://www.semiprocycling.com/digest/md/your-efficiency-didnt-age-everything-else-did"},{"slug":"your-body-knows-the-plan-better-than-your-plan-does","title":"Your body knows the plan better than your plan does.","subtitle":"","date":"2025-12-28","categories":["Training"],"excerpt":"A recent study tracked experienced cyclists for 40 days to compare fixed training schedules with training adjusted daily using HRV, resting HR, and subjective well-being.","read_minutes":1,"word_count":284,"sources":[],"url":"https://www.semiprocycling.com/digest/your-body-knows-the-plan-better-than-your-plan-does","campaign_id":"62907501","markdown_url":"https://www.semiprocycling.com/digest/md/your-body-knows-the-plan-better-than-your-plan-does"},{"slug":"your-mind-gets-tired-long-before-your-legs-do","title":"Your mind gets tired long before your legs do.","subtitle":"","date":"2025-12-21","categories":["Recovery & sleep","Mindset"],"excerpt":"This study reviewed controlled trials showing that mental fatigue harms both cognitive and skilled performance in athletes.","read_minutes":1,"word_count":312,"sources":[],"url":"https://www.semiprocycling.com/digest/your-mind-gets-tired-long-before-your-legs-do","campaign_id":"62907445","markdown_url":"https://www.semiprocycling.com/digest/md/your-mind-gets-tired-long-before-your-legs-do"},{"slug":"the-more-you-train-the-fewer-heartbeats-you-use","title":"The more you train, the fewer heartbeats you use.","subtitle":"","date":"2025-12-14","categories":["Recovery & sleep","Data & monitoring"],"excerpt":"A new paper analysed 24-hour Holter data from 147 people, comparing elite endurance athletes with healthy controls. The athletes had a much lower average daily heart rate, almost entirely due to lower resting HR.","read_minutes":2,"word_count":392,"sources":[],"url":"https://www.semiprocycling.com/digest/the-more-you-train-the-fewer-heartbeats-you-use","campaign_id":"62907328","markdown_url":"https://www.semiprocycling.com/digest/md/the-more-you-train-the-fewer-heartbeats-you-use"},{"slug":"your-pre-ride-breakfast-isnt-doing-what-you-think","title":"Your Pre-Ride Breakfast Isn’t Doing What You Think","subtitle":"","date":"2025-12-07","categories":["Fuelling","Recovery & sleep"],"excerpt":"Most cyclists assume a big breakfast topped with carbs will top up the tank after an overnight fast. This new paper puts real numbers on that belief, using 7-Tesla spectroscopy and MRI on well-trained cyclists.","read_minutes":2,"word_count":387,"sources":[],"url":"https://www.semiprocycling.com/digest/your-pre-ride-breakfast-isnt-doing-what-you-think","campaign_id":"62886392","markdown_url":"https://www.semiprocycling.com/digest/md/your-pre-ride-breakfast-isnt-doing-what-you-think"},{"slug":"its-not-overtraining-its-your-thyroid","title":"It’s Not Overtraining. It’s Your Thyroid.","subtitle":"Why now is the time to lock in a plan that actually lasts","date":"2025-11-23","categories":["Heart & health","Fuelling"],"excerpt":"If you want real progress heading into 2026, now’s the time to set your path.","read_minutes":3,"word_count":589,"sources":[],"url":"https://www.semiprocycling.com/digest/its-not-overtraining-its-your-thyroid","campaign_id":"62780669","markdown_url":"https://www.semiprocycling.com/digest/md/its-not-overtraining-its-your-thyroid"},{"slug":"train-easier-finish-stronger","title":"Train easier. Finish stronger.","subtitle":"","date":"2025-11-09","categories":["Durability","Fuelling"],"excerpt":"Across a full season of semi-pro cyclists, riders who improved durability the most also shifted toward higher carbohydrate oxidation when fatigued. Late-ride power held up better when the system could keep burning carbs, not fat.","read_minutes":1,"word_count":329,"sources":[],"url":"https://www.semiprocycling.com/digest/train-easier-finish-stronger","campaign_id":"62746651","markdown_url":"https://www.semiprocycling.com/digest/md/train-easier-finish-stronger"},{"slug":"broccoli-extract-your-endurance-edge-or-just-green-hype","title":"Broccoli extract: your endurance edge or just green hype?","subtitle":"","date":"2025-11-02","categories":["Supplements"],"excerpt":"The supplement Nomio — a concentrated shot of broccoli-sprout isothiocyanates (ITCs) — is making waves in endurance sport.","read_minutes":2,"word_count":395,"sources":[],"url":"https://www.semiprocycling.com/digest/broccoli-extract-your-endurance-edge-or-just-green-hype","campaign_id":"62713696","markdown_url":"https://www.semiprocycling.com/digest/md/broccoli-extract-your-endurance-edge-or-just-green-hype"},{"slug":"headset-makes-z2-more-engaging-not-easier","title":"Headset makes Z2 more engaging, not easier","subtitle":"","date":"2025-10-26","categories":["Training"],"excerpt":"A new lab study put 35 young adults through four 10‑minute blocks of the same cycling task: no VR, TV, headset, and headset plus a simple game. Thirty‑four were analysed. RPE sat at 12 in every condition.","read_minutes":2,"word_count":365,"sources":[],"url":"https://www.semiprocycling.com/digest/headset-makes-z2-more-engaging-not-easier","campaign_id":"62680504","markdown_url":"https://www.semiprocycling.com/digest/md/headset-makes-z2-more-engaging-not-easier"},{"slug":"can-collagen-make-you-faster-on-the-bike","title":"Can Collagen Make You Faster on the Bike?","subtitle":"Collagen Might Boost Explosive Strength — Even for Cyclists","date":"2025-10-19","categories":["Supplements"],"excerpt":"You’ve probably seen collagen marketed for hair, skin, and joints. But new research from Japan’s Juntendo University suggests it might have a legitimate role in performance — not by building muscle, but by changing how force…","read_minutes":2,"word_count":434,"sources":[],"url":"https://www.semiprocycling.com/digest/can-collagen-make-you-faster-on-the-bike","campaign_id":"62643702","markdown_url":"https://www.semiprocycling.com/digest/md/can-collagen-make-you-faster-on-the-bike"},{"slug":"salt-doesnt-hydrate-you-it-can-still-save-your-ride","title":"Salt doesn’t hydrate you. It can still save your ride.","subtitle":"","date":"2025-10-12","categories":["Hydration & heat"],"excerpt":"A 2025 review pulls sodium out of the hype and shows when it actually helps. It works only in tandem with water, and mainly when you’re replacing most of your sweat in long, hot efforts.","read_minutes":3,"word_count":638,"sources":[],"url":"https://www.semiprocycling.com/digest/salt-doesnt-hydrate-you-it-can-still-save-your-ride","campaign_id":"62611437","markdown_url":"https://www.semiprocycling.com/digest/md/salt-doesnt-hydrate-you-it-can-still-save-your-ride"},{"slug":"plan-says-go-hrv-says-no","title":"Plan says go. HRV says no.","subtitle":"","date":"2025-10-05","categories":["Data & monitoring"],"excerpt":"Javaloyes et al. ran an 8‑week trial in well‑trained road cyclists using daily HRV to decide intensity.","read_minutes":2,"word_count":390,"sources":[],"url":"https://www.semiprocycling.com/digest/plan-says-go-hrv-says-no","campaign_id":"62559308","markdown_url":"https://www.semiprocycling.com/digest/md/plan-says-go-hrv-says-no"},{"slug":"heavy-squats-faster-tts","title":"Heavy squats. Faster TTs.","subtitle":"","date":"2025-09-28","categories":["Strength","Training"],"excerpt":"A 2025 systematic review and meta-analysis in cyclists found that heavy strength training improved cycling efficiency, anaerobic power and time-trial performance, with no clear change in VO2max or maximal steady state.","read_minutes":1,"word_count":322,"sources":[],"url":"https://www.semiprocycling.com/digest/heavy-squats-faster-tts","campaign_id":"62548188","markdown_url":"https://www.semiprocycling.com/digest/md/heavy-squats-faster-tts"},{"slug":"five-brutal-days-then-rest-youll-climb-better","title":"Five brutal days. Then rest. You’ll climb better.","subtitle":"","date":"2025-09-21","categories":["Training","Recovery & sleep"],"excerpt":"Short intervals are not new. What is new is the use-case. This study tests a tight 6-day microcycle against a realistic control that already has HIT, then builds the unload into the intervention.","read_minutes":2,"word_count":561,"sources":[],"url":"https://www.semiprocycling.com/digest/five-brutal-days-then-rest-youll-climb-better","campaign_id":"62514917","markdown_url":"https://www.semiprocycling.com/digest/md/five-brutal-days-then-rest-youll-climb-better"},{"slug":"one-minute-faster-without-getting-fitter","title":"One minute faster without getting fitter","subtitle":"Can a bicarbonate hydrogel make you faster in a TT?","date":"2025-09-14","categories":["Supplements"],"excerpt":"Yes. In a lab RCT, trained male cyclists were ~54 s faster over 40 km after 0.3 g/kg sodium bicarbonate as mini‑tablets in a carbohydrate hydrogel. GI issues were low.","read_minutes":2,"word_count":367,"sources":[],"url":"https://www.semiprocycling.com/digest/one-minute-faster-without-getting-fitter","campaign_id":"62481784","markdown_url":"https://www.semiprocycling.com/digest/md/one-minute-faster-without-getting-fitter"},{"slug":"high-cadence-feels-easier-it-isnt","title":"High cadence feels easier. It isn’t.","subtitle":"","date":"2025-09-07","categories":["Training"],"excerpt":"We’re told to “spin to save the legs.” A classic biomechanical modelling study tested that idea by changing the muscle fibre mix in a rider’s legs and sweeping cadence from 40 to 120 rpm at a steady 200 W.","read_minutes":2,"word_count":560,"sources":[],"url":"https://www.semiprocycling.com/digest/high-cadence-feels-easier-it-isnt","campaign_id":"62448656","markdown_url":"https://www.semiprocycling.com/digest/md/high-cadence-feels-easier-it-isnt"},{"slug":"why-your-muscles-are-still-empty-after-a-big-carb-load","title":"Why your muscles are still empty after a big carb load","subtitle":"","date":"2025-08-31","categories":["Fuelling"],"excerpt":"We’ve all been told: smash the carbs after a hard ride and you’ll be ready to go again. Turns out that’s only half true. A new study shows your liver bounces back fast with enough carbs, but your muscles don’t.","read_minutes":2,"word_count":361,"sources":["https://doi.org/10.1113/JP2891...","https://doi.org/10.1113/JP289115"],"url":"https://www.semiprocycling.com/digest/why-your-muscles-are-still-empty-after-a-big-carb-load","campaign_id":"62415372","markdown_url":"https://www.semiprocycling.com/digest/md/why-your-muscles-are-still-empty-after-a-big-carb-load"},{"slug":"your-hrv-is-wrong-use-it-anyway","title":"Your HRV is wrong. Use it anyway","subtitle":"","date":"2025-08-24","categories":["Data & monitoring"],"excerpt":"One wrist device, Biostrap Kairos Spot Check, against a clinical ECG. Short 3-minute resting readings in the lab, lying down and sitting. Healthy young adults.","read_minutes":1,"word_count":295,"sources":[],"url":"https://www.semiprocycling.com/digest/your-hrv-is-wrong-use-it-anyway","campaign_id":"62382927","markdown_url":"https://www.semiprocycling.com/digest/md/your-hrv-is-wrong-use-it-anyway"},{"slug":"drinking-enough-add-more-salt-to-hydrate-better","title":"Drinking enough? Add more salt to hydrate better.","subtitle":"","date":"2025-08-17","categories":["Hydration & heat"],"excerpt":"When it is hot and you are replacing most of your sweat, adding more salt to a standard 6% drink helps you hold onto fluid. It does not make the drink absorb faster.","read_minutes":1,"word_count":292,"sources":[],"url":"https://www.semiprocycling.com/digest/drinking-enough-add-more-salt-to-hydrate-better","campaign_id":"62353595","markdown_url":"https://www.semiprocycling.com/digest/md/drinking-enough-add-more-salt-to-hydrate-better"},{"slug":"stop-chasing-aero-buy-54-seconds-with-baking-soda","title":"Stop chasing aero. Buy 54 seconds with baking soda.","subtitle":"Sodium Bicarbonate + Hydrogel: The Underrated Time Trial Weapon","date":"2025-08-10","categories":["Supplements"],"excerpt":"A recent European Journal of Applied Physiology study looked at trained cyclists completing two 40 km time trials:","read_minutes":2,"word_count":472,"sources":[],"url":"https://www.semiprocycling.com/digest/stop-chasing-aero-buy-54-seconds-with-baking-soda","campaign_id":"62325915","markdown_url":"https://www.semiprocycling.com/digest/md/stop-chasing-aero-buy-54-seconds-with-baking-soda"},{"slug":"your-ftp-isn-t-enough-what-your-heart-rate-dynamics-reveal","title":"Your FTP Isn't Enough: What Your Heart Rate Dynamics Reveal","subtitle":"","date":"2025-08-03","categories":["Data & monitoring","Training"],"excerpt":"We all rely heavily on power numbers, but a new method suggests your heart rate dynamics might tell you more about your race-readiness than your FTP alone.","read_minutes":2,"word_count":503,"sources":[],"url":"https://www.semiprocycling.com/digest/your-ftp-isn-t-enough-what-your-heart-rate-dynamics-reveal","campaign_id":"62296679","markdown_url":"https://www.semiprocycling.com/digest/md/your-ftp-isn-t-enough-what-your-heart-rate-dynamics-reveal"},{"slug":"purple-fruit-beats-the-bonk","title":"Purple Fruit Beats the Bonk?","subtitle":"","date":"2025-07-19","categories":["Fuelling","Supplements"],"excerpt":"Heat, hills, and long miles create oxidative stress that eats away at power. Researchers put twenty trained cyclists on juçara berry powder for seven days. Each rider then pedalled at a steady load until failure.","read_minutes":1,"word_count":343,"sources":[],"url":"https://www.semiprocycling.com/digest/purple-fruit-beats-the-bonk","campaign_id":"62153210","markdown_url":"https://www.semiprocycling.com/digest/md/purple-fruit-beats-the-bonk"},{"slug":"why-an-ice-slushy-can-make-you-faster","title":"Why an Ice Slushy Can Make You Faster","subtitle":"","date":"2025-07-12","categories":["Hydration & heat","Supplements"],"excerpt":"Riding hard in summer cooks your core. Scientists tested nine trained cyclists in a 33 °C lab. Each drank a crushed-ice slushy (6 % carbs) before a 1 200 kJ time trial. One version had caffeine 3 mg · kg⁻¹ mixed in.","read_minutes":2,"word_count":382,"sources":[],"url":"https://www.semiprocycling.com/digest/why-an-ice-slushy-can-make-you-faster","campaign_id":"62153187","markdown_url":"https://www.semiprocycling.com/digest/md/why-an-ice-slushy-can-make-you-faster"},{"slug":"why-riding-easier-but-harder-for-one-week-can-make-you-faster","title":"Why Riding Easier ‑ but Harder ‑ for One Week Can Make You Faster","subtitle":"","date":"2025-07-05","categories":["Training"],"excerpt":"Most cyclists spread their tough sessions across the month. A new study shows there is another way: cram six “comfortably‑hard” interval rides into seven days, then back right off.","read_minutes":2,"word_count":353,"sources":[],"url":"https://www.semiprocycling.com/digest/why-riding-easier-but-harder-for-one-week-can-make-you-faster","campaign_id":"62153042","markdown_url":"https://www.semiprocycling.com/digest/md/why-riding-easier-but-harder-for-one-week-can-make-you-faster"},{"slug":"custom-intervals-are-overrated-120-wins","title":"Custom intervals are overrated. 120 % wins.","subtitle":"","date":"2025-06-28","categories":["Training","Durability"],"excerpt":"A brand‑new study tested three ways to set the power for one‑minute VO₂ intervals. The old “120 % of maximal aerobic power” came out on top for reliability. Fancy formulas that add sprint data only increased random fatigue.","read_minutes":2,"word_count":505,"sources":[],"url":"https://www.semiprocycling.com/digest/custom-intervals-are-overrated-120-wins","campaign_id":"62142298","markdown_url":"https://www.semiprocycling.com/digest/md/custom-intervals-are-overrated-120-wins"},{"slug":"forget-ftp-intervalsyour-race-pace-could-be-better","title":"Forget FTP Intervals—Your Race Pace Could Be Better","subtitle":"","date":"2025-06-21","categories":["Training","Racing & pacing"],"excerpt":"I know it’s about running, but this study intrigued me because it aligns closely with how I think about cycling training—specifically, the difference between top-down (race-specific) and bottom-up (physiological) approaches.","read_minutes":3,"word_count":598,"sources":[],"url":"https://www.semiprocycling.com/digest/forget-ftp-intervalsyour-race-pace-could-be-better","campaign_id":"62108668","markdown_url":"https://www.semiprocycling.com/digest/md/forget-ftp-intervalsyour-race-pace-could-be-better"},{"slug":"fewer-gels-same-power-why-eating-less-might-fuel-you-better","title":"Fewer Gels, Same Power? Why ‘Eating Less’ Might Fuel You Better","subtitle":"Fewer Gels, Same Power?","date":"2025-06-14","categories":["Fuelling"],"excerpt":"The researchers recruited twenty recreational cyclists, fed them a high‑carb diet, then put each rider through two identical three‑hour sessions at lactate‑threshold power followed by a ride‑to‑exhaustion.","read_minutes":2,"word_count":511,"sources":[],"url":"https://www.semiprocycling.com/digest/fewer-gels-same-power-why-eating-less-might-fuel-you-better","campaign_id":"62076544","markdown_url":"https://www.semiprocycling.com/digest/md/fewer-gels-same-power-why-eating-less-might-fuel-you-better"},{"slug":"when-does-strength-training-become-endurance-training","title":"When Does Strength Training Become Endurance Training?","subtitle":"When Does Strength Training Become Endurance Training?","date":"2025-06-07","categories":["Strength"],"excerpt":"Have you ever wondered at what point your strength workouts turn into endurance sessions? The answer lies in a concept called Critical Occluding Tension (COT).","read_minutes":2,"word_count":354,"sources":[],"url":"https://www.semiprocycling.com/digest/when-does-strength-training-become-endurance-training","campaign_id":"62043115","markdown_url":"https://www.semiprocycling.com/digest/md/when-does-strength-training-become-endurance-training"},{"slug":"is-a-light-taper-costing-you-race-day-performance","title":"Is a Light Taper Costing You Race-Day Performance?","subtitle":"Why Taking It Easy Before Race Day Might Be Holding You Back","date":"2025-05-31","categories":["Training","Racing & pacing"],"excerpt":"Cyclists commonly believe in taking it easy leading into race day. But fresh research flips that logic on its head, suggesting your comfortable taper could actually be holding you back.","read_minutes":2,"word_count":486,"sources":[],"url":"https://www.semiprocycling.com/digest/is-a-light-taper-costing-you-race-day-performance","campaign_id":"62007914","markdown_url":"https://www.semiprocycling.com/digest/md/is-a-light-taper-costing-you-race-day-performance"},{"slug":"stronger-cyclists-train-less-hard-heres-why","title":"Stronger Cyclists Train Less Hard? Here’s Why","subtitle":"","date":"2025-05-24","categories":["Strength"],"excerpt":"This week I've been thinking a lot about training intensity, particularly whether we really need to push ourselves to failure in the gym to see gains on the bike.","read_minutes":2,"word_count":398,"sources":[],"url":"https://www.semiprocycling.com/digest/stronger-cyclists-train-less-hard-heres-why","campaign_id":"61973624","markdown_url":"https://www.semiprocycling.com/digest/md/stronger-cyclists-train-less-hard-heres-why"},{"slug":"are-you-sabotaging-your-performance-the-gap-cyclists-can-t-ignore","title":"Are You Sabotaging Your Performance? The Gap Cyclists Can't Ignore","subtitle":"Are You Sabotaging Your Performance? The Omega-3 Gap Cyclists Can't Ignore","date":"2025-05-17","categories":["Fuelling","Supplements"],"excerpt":"Recent research has revealed a startling insight. Most athletes are severely deficient in Omega-3 fatty acids.","read_minutes":2,"word_count":555,"sources":[],"url":"https://www.semiprocycling.com/digest/are-you-sabotaging-your-performance-the-gap-cyclists-can-t-ignore","campaign_id":"61933525","markdown_url":"https://www.semiprocycling.com/digest/md/are-you-sabotaging-your-performance-the-gap-cyclists-can-t-ignore"},{"slug":"polarised-vs-non-polarised-cycling-new-verdict-just-landed","title":"Polarised vs Non-Polarised Cycling: New Verdict Just Landed","subtitle":"Polarised vs Non-Polarised Training: Does It Really Matter?","date":"2025-05-10","categories":["Training"],"excerpt":"A new, comprehensive meta-analysis has compared polarised (mostly easy, some very hard efforts) and non-polarised training (more evenly distributed intensities) among trained cyclists.","read_minutes":1,"word_count":258,"sources":[],"url":"https://www.semiprocycling.com/digest/polarised-vs-non-polarised-cycling-new-verdict-just-landed","campaign_id":"61903927","markdown_url":"https://www.semiprocycling.com/digest/md/polarised-vs-non-polarised-cycling-new-verdict-just-landed"},{"slug":"why-evening-rides-are-harming-your-gains","title":"Why Evening Rides Are Harming Your Gains","subtitle":"Your Evening Ride Is Ruining Your Sleep—and Your Speed","date":"2025-05-03","categories":["Recovery & sleep","Training"],"excerpt":"> I’ve always believed great cyclists don’t just ride—they learn together, push each other and celebrate every win. In 48 h, if you are a member of Team SEMIPRO you’ll get an invite to our new online hub.","read_minutes":2,"word_count":504,"sources":["https://doi.org/10.1038/s41467-025-58271-x","https://doi.org/10.1038/s41467..."],"url":"https://www.semiprocycling.com/digest/why-evening-rides-are-harming-your-gains","campaign_id":"61867518","markdown_url":"https://www.semiprocycling.com/digest/md/why-evening-rides-are-harming-your-gains"},{"slug":"what-are-those-norwegians-up-to","title":"What are those Norwegians up to?","subtitle":"What the Norwegians Are Trying—One Option You Can Test","date":"2025-04-26","categories":["Training"],"excerpt":"A new paper by Sandbakk et al. in Sports Medicine – Open (2025) pulls back the curtain on how a dozen Norwegian endurance coaches plan their riders’ seasons.","read_minutes":2,"word_count":461,"sources":["https://doi.org/10.1186/s40798-025-00848-3","https://doi.org/10.1186/s40798..."],"url":"https://www.semiprocycling.com/digest/what-are-those-norwegians-up-to","campaign_id":"61833526","markdown_url":"https://www.semiprocycling.com/digest/md/what-are-those-norwegians-up-to"},{"slug":"your-recovery-nutrition-is-probably-wrongheres-the-real-science","title":"Your Recovery Nutrition Is Probably Wrong—Here’s the Real Science","subtitle":"","date":"2025-04-19","categories":["Fuelling","Recovery & sleep"],"excerpt":"A new 2025 narrative review published in Sports Medicine, led by Alireza Naderi, Jeffrey Rothschild, Tim Podlogar and others, provides a comprehensive update on nutritional strategies to accelerate recovery and improve subsequent…","read_minutes":3,"word_count":646,"sources":["https://doi.org/10.1007/s40279-025-02213-6","https://doi.org/10.1007/s40279..."],"url":"https://www.semiprocycling.com/digest/your-recovery-nutrition-is-probably-wrongheres-the-real-science","campaign_id":"61800293","markdown_url":"https://www.semiprocycling.com/digest/md/your-recovery-nutrition-is-probably-wrongheres-the-real-science"},{"slug":"can-eating-less-carbs-actually-improve-your-performance","title":"Can Eating Less Carbs Actually Improve Your Performance?","subtitle":"Less Carbs, More Power? Personalise Your Fuelling","date":"2025-04-13","categories":["Fuelling"],"excerpt":"We all know fuelling is key but traditional carbohydrate (CHO) guidelines might not suit everyone. Current advice suggests up to 120g/hr for longer rides.","read_minutes":2,"word_count":366,"sources":[],"url":"https://www.semiprocycling.com/digest/can-eating-less-carbs-actually-improve-your-performance","campaign_id":"61754292","markdown_url":"https://www.semiprocycling.com/digest/md/can-eating-less-carbs-actually-improve-your-performance"},{"slug":"why-doing-nothing-might-be-your-secret-weapon","title":"Why Doing Nothing Might Be Your Secret Weapon","subtitle":"Train Hard, Recover Like a Monk","date":"2025-04-05","categories":["Recovery & sleep"],"excerpt":"A 2024 study introduces deep rest—a distinct physiological state triggered by practices like meditation, breathwork, and prayer. It reduces stress at the cellular level and boosts recovery.","read_minutes":2,"word_count":461,"sources":[],"url":"https://www.semiprocycling.com/digest/why-doing-nothing-might-be-your-secret-weapon","campaign_id":"61728614","markdown_url":"https://www.semiprocycling.com/digest/md/why-doing-nothing-might-be-your-secret-weapon"},{"slug":"can-breathing-really-make-you-faster","title":"Can Breathing Really Make You Faster?","subtitle":"Can Breathing Really Make You Faster?","date":"2025-03-29","categories":["Training"],"excerpt":"A recent narrative review explored how breathing impacts sports performance, emphasising psychological over physiological benefits.","read_minutes":1,"word_count":313,"sources":["https://doi.org/10.3390/sports11050103"],"url":"https://www.semiprocycling.com/digest/can-breathing-really-make-you-faster","campaign_id":"61691675","markdown_url":"https://www.semiprocycling.com/digest/md/can-breathing-really-make-you-faster"},{"slug":"when-more-sweat-means-less-cooling","title":"When More Sweat Means Less Cooling","subtitle":"Humidity and Performance Loss","date":"2025-03-22","categories":["Hydration & heat"],"excerpt":"You’d think sweating more helps you cool down—but in high humidity, you sweat just as much and cool far less.","read_minutes":2,"word_count":472,"sources":["https://doi.org/10.1111/sms.70...","https://doi.org/10.1111/sms.70041"],"url":"https://www.semiprocycling.com/digest/when-more-sweat-means-less-cooling","campaign_id":"61647542","markdown_url":"https://www.semiprocycling.com/digest/md/when-more-sweat-means-less-cooling"},{"slug":"how-to-train-your-durability","title":"How to Train Your Durability","subtitle":"Cycling Durability: The Science and Practical Guide for Performance","date":"2025-03-15","categories":["Durability","Strength"],"excerpt":"Durability—the ability to sustain performance despite fatigue—is becoming increasingly recognised as crucial for cycling success. Yet, durability remains poorly understood and difficult to measure.","read_minutes":2,"word_count":487,"sources":[],"url":"https://www.semiprocycling.com/digest/how-to-train-your-durability","campaign_id":"61616115","markdown_url":"https://www.semiprocycling.com/digest/md/how-to-train-your-durability"},{"slug":"what-is-zone-2-training","title":"What is \"Zone 2\" Training?","subtitle":"Zone 2 Training: Clearing Up the Debate","date":"2025-03-08","categories":["Training"],"excerpt":"We've all been talking about Zone 2 training for ages, long before it caught on outside the cycling community. Yet, the ongoing debate around exactly how to define it remains lively.","read_minutes":2,"word_count":462,"sources":[],"url":"https://www.semiprocycling.com/digest/what-is-zone-2-training","campaign_id":"61577258","markdown_url":"https://www.semiprocycling.com/digest/md/what-is-zone-2-training"},{"slug":"glide-through-the-pack","title":"Glide Through the Pack","subtitle":"Smarter Drafting, Less Effort","date":"2025-03-01","categories":["Racing & pacing"],"excerpt":"This study analyses how different cycling postures affect aerodynamic drag in single pacelines, using CFD simulations and wind tunnel testing.","read_minutes":2,"word_count":385,"sources":[],"url":"https://www.semiprocycling.com/digest/glide-through-the-pack","campaign_id":"61531752","markdown_url":"https://www.semiprocycling.com/digest/md/glide-through-the-pack"},{"slug":"this-is-really-good-news-for-cyclists","title":"This is really good news for cyclists.","subtitle":"The New Rules for Concurrent Strength & VO₂max Training","date":"2025-02-22","categories":["Training"],"excerpt":"For less trained cyclists, this concurrent approach could be an efficient way to build both aerobic capacity and strength in a time-crunched schedule.","read_minutes":3,"word_count":620,"sources":[],"url":"https://www.semiprocycling.com/digest/this-is-really-good-news-for-cyclists","campaign_id":"61499069","markdown_url":"https://www.semiprocycling.com/digest/md/this-is-really-good-news-for-cyclists"},{"slug":"optimise-fibre-intake-for-better-cycling-performance","title":"Optimise Fibre Intake for Better Cycling Performance","subtitle":"Fibre for Cyclists: Practical Training & Racing Recommendations","date":"2025-02-15","categories":["Fuelling"],"excerpt":"Fibre is often overlooked in sports nutrition, yet it plays a key role in gut health, microbiome diversity, and overall performance. Cyclists should adjust their fibre intake strategically based on training and racing demands.","read_minutes":2,"word_count":555,"sources":[],"url":"https://www.semiprocycling.com/digest/optimise-fibre-intake-for-better-cycling-performance","campaign_id":"61462193","markdown_url":"https://www.semiprocycling.com/digest/md/optimise-fibre-intake-for-better-cycling-performance"},{"slug":"polarized-vs-pyramidal-vs-threshold-which-model-holds-the-real-power","title":"Polarized vs. Pyramidal vs. Threshold: Which Model Holds the Real Power?","subtitle":"The Endurance Enigma","date":"2025-02-08","categories":["Training"],"excerpt":"Researchers compiled 20 years of data from 348 trained athletes across 13 studies to compare three main training intensity distributions (TID):","read_minutes":1,"word_count":321,"sources":[],"url":"https://www.semiprocycling.com/digest/polarized-vs-pyramidal-vs-threshold-which-model-holds-the-real-power","campaign_id":"61423076","markdown_url":"https://www.semiprocycling.com/digest/md/polarized-vs-pyramidal-vs-threshold-which-model-holds-the-real-power"},{"slug":"strengthen-your-defenses-top-nutrition-tips-for-athletes","title":"Strengthen Your Defenses: Top Nutrition Tips for Athletes","subtitle":"Optimising Immunity Through Targeted Nutrition","date":"2025-02-01","categories":["Fuelling","Heart & health","Strength"],"excerpt":"Research highlights how proper fueling, balanced macros, and targeted supplementation can bolster an athlete’s immune system.","read_minutes":2,"word_count":427,"sources":[],"url":"https://www.semiprocycling.com/digest/strengthen-your-defenses-top-nutrition-tips-for-athletes","campaign_id":"61375972","markdown_url":"https://www.semiprocycling.com/digest/md/strengthen-your-defenses-top-nutrition-tips-for-athletes"},{"slug":"fewer-but-longer-intervals-a-smarter-way-to-boost-cycling-endurance","title":"Fewer but Longer Intervals: A Smarter Way to Boost Cycling Endurance?","subtitle":"Longer Intervals, Better Performance?","date":"2025-01-25","categories":["Training"],"excerpt":"This study compares the effects of two weekly long interval sessions (low-frequency, LF) versus four shorter ones (high-frequency, HF) on performance and adaptations in elite endurance athletes.","read_minutes":1,"word_count":263,"sources":["https://doi.org/10.3390/ijerph17093190>"],"url":"https://www.semiprocycling.com/digest/fewer-but-longer-intervals-a-smarter-way-to-boost-cycling-endurance","campaign_id":"61343429","markdown_url":"https://www.semiprocycling.com/digest/md/fewer-but-longer-intervals-a-smarter-way-to-boost-cycling-endurance"},{"slug":"why-your-cycling-power-data-might-be-misleading","title":"Why Your Cycling Power Data Might Be Misleading","subtitle":"Power Meter Accuracy: What Every Cyclist Needs to Know","date":"2025-01-18","categories":["Data & monitoring","Training"],"excerpt":"Recent research highlights how the device recording your power and cadence data can affect accuracy, especially during intense efforts.","read_minutes":2,"word_count":479,"sources":[],"url":"https://www.semiprocycling.com/digest/why-your-cycling-power-data-might-be-misleading","campaign_id":"61305062","markdown_url":"https://www.semiprocycling.com/digest/md/why-your-cycling-power-data-might-be-misleading"},{"slug":"youve-been-lied-to-about-how-long-it-takes-to-build-a-habit","title":"You’ve been lied to about how long it takes to build a habit.","subtitle":"Time to Form a Habit","date":"2025-01-11","categories":["Mindset"],"excerpt":"The study “Time to Form a Habit: A Systematic Review and Meta-Analysis of Health Behaviour Habit Formation and Its Determinants” found that, on average, it takes about 10 weeks for a new health behavior to become automatic,…","read_minutes":1,"word_count":196,"sources":[],"url":"https://www.semiprocycling.com/digest/youve-been-lied-to-about-how-long-it-takes-to-build-a-habit","campaign_id":"61266827","markdown_url":"https://www.semiprocycling.com/digest/md/youve-been-lied-to-about-how-long-it-takes-to-build-a-habit"},{"slug":"why-taking-a-long-break-could-make-you-a-stronger-cyclist","title":"Why Taking a Long Break Could Make You a Stronger Cyclist","subtitle":"Why You Shouldn’t Fear a Long Training Break","date":"2025-01-04","categories":["Recovery & sleep"],"excerpt":"A recent case study published in Frontiers in Physiology and JCSM Communications challenges the fear of losing fitness after extended breaks.","read_minutes":1,"word_count":293,"sources":[],"url":"https://www.semiprocycling.com/digest/why-taking-a-long-break-could-make-you-a-stronger-cyclist","campaign_id":"61228991","markdown_url":"https://www.semiprocycling.com/digest/md/why-taking-a-long-break-could-make-you-a-stronger-cyclist"},{"slug":"can-cold-training-make-you-faster","title":"Can Cold Training Make You Faster?","subtitle":"Boost Endurance This Winter with Cold-Weather Workouts","date":"2024-12-28","categories":["Hydration & heat"],"excerpt":"New research suggests cold-weather training might enhance endurance by improving mitochondrial function—the energy powerhouse of your muscles.","read_minutes":1,"word_count":336,"sources":[],"url":"https://www.semiprocycling.com/digest/can-cold-training-make-you-faster","campaign_id":"61201934","markdown_url":"https://www.semiprocycling.com/digest/md/can-cold-training-make-you-faster"},{"slug":"boosting-endurance-with-hiit-microcycles","title":"Boosting endurance with HIIT microcycles","subtitle":"","date":"2024-12-21","categories":["Training"],"excerpt":"If you’re aiming for a performance bump, consider using a short, targeted block of high-intensity interval sessions.","read_minutes":2,"word_count":411,"sources":[],"url":"https://www.semiprocycling.com/digest/boosting-endurance-with-hiit-microcycles","campaign_id":"61123956","markdown_url":"https://www.semiprocycling.com/digest/md/boosting-endurance-with-hiit-microcycles"},{"slug":"carb-gels-the-hidden-truth","title":"Carb Gels: The Hidden Truth","subtitle":"What’s Really In Your Gels?","date":"2024-12-14","categories":["Fuelling"],"excerpt":"Recent research highlights discrepancies between what sports nutrition products say is in the package and what’s actually there.","read_minutes":2,"word_count":410,"sources":[],"url":"https://www.semiprocycling.com/digest/carb-gels-the-hidden-truth","campaign_id":"61123923","markdown_url":"https://www.semiprocycling.com/digest/md/carb-gels-the-hidden-truth"},{"slug":"don-t-sleep-on-this-performance-tip","title":"Don't sleep on this performance tip?","subtitle":"Sleep Matters","date":"2024-12-07","categories":["Recovery & sleep"],"excerpt":"The study investigated how sleep restriction affects cycling performance.","read_minutes":1,"word_count":315,"sources":[],"url":"https://www.semiprocycling.com/digest/don-t-sleep-on-this-performance-tip","campaign_id":"61096140","markdown_url":"https://www.semiprocycling.com/digest/md/don-t-sleep-on-this-performance-tip"},{"slug":"is-the-secret-sauce-to-performance","title":"Is the Secret Sauce to Performance?","subtitle":"Swearing?","date":"2024-11-30","categories":["Mindset"],"excerpt":"Here’s a nugget you didn’t know you needed: dropping a well-timed swear word might just make you faster.","read_minutes":1,"word_count":308,"sources":[],"url":"https://www.semiprocycling.com/digest/is-the-secret-sauce-to-performance","campaign_id":"61051857","markdown_url":"https://www.semiprocycling.com/digest/md/is-the-secret-sauce-to-performance"},{"slug":"is-this-missing-from-your-training","title":"Is this missing from your training?","subtitle":"New Low Cadence Study","date":"2024-11-23","categories":["Training"],"excerpt":"Low-cadence cycling is making a comeback (although it never went away).","read_minutes":2,"word_count":420,"sources":[],"url":"https://www.semiprocycling.com/digest/is-this-missing-from-your-training","campaign_id":"61005847","markdown_url":"https://www.semiprocycling.com/digest/md/is-this-missing-from-your-training"},{"slug":"conquering-the-cycling-cramp-curse","title":"Conquering the Cycling Cramp Curse","subtitle":"","date":"2024-11-16","categories":["Fuelling","Hydration & heat"],"excerpt":"Let’s unpack what’s really going on with muscle cramps in cycling.","read_minutes":1,"word_count":332,"sources":[],"url":"https://www.semiprocycling.com/digest/conquering-the-cycling-cramp-curse","campaign_id":"60956542","markdown_url":"https://www.semiprocycling.com/digest/md/conquering-the-cycling-cramp-curse"},{"slug":"how-morning-sunlight-can-boost-your-sleep-quality","title":"How Morning Sunlight Can Boost Your Sleep Quality","subtitle":"Prioritise Morning Sunlight for Better Sleep","date":"2024-11-09","categories":["Recovery & sleep"],"excerpt":"A recent study on 17 pro footballers explored how light exposure affects sleep quality. They tracked light exposure and assessed sleep using actigraphy and sleep questionnaires.","read_minutes":1,"word_count":260,"sources":[],"url":"https://www.semiprocycling.com/digest/how-morning-sunlight-can-boost-your-sleep-quality","campaign_id":"60920660","markdown_url":"https://www.semiprocycling.com/digest/md/how-morning-sunlight-can-boost-your-sleep-quality"},{"slug":"keep-your-power-tips-to-stay-strong-as-you-age","title":"Keep Your Power: Tips to Stay Strong as You Age","subtitle":"Tips to Stay Strong as You Age","date":"2024-11-02","categories":["Durability","Masters & ageing"],"excerpt":"A recent study in the Journal of Applied Physiology highlights that muscle power—the ability to exert force quickly—declines more rapidly with age than muscle strength, affecting daily activities like climbing stairs or rising…","read_minutes":2,"word_count":410,"sources":[],"url":"https://www.semiprocycling.com/digest/keep-your-power-tips-to-stay-strong-as-you-age","campaign_id":"60878559","markdown_url":"https://www.semiprocycling.com/digest/md/keep-your-power-tips-to-stay-strong-as-you-age"},{"slug":"does-lighter-always-mean-faster-in-cycling","title":"Does Lighter Always Mean Faster in Cycling?","subtitle":"Does Lighter Always Mean Faster?","date":"2024-10-26","categories":["Racing & pacing"],"excerpt":"The answer isn't that simple. While it's tempting to focus solely on weight loss, the balance between power, weight, and aerodynamics plays a more critical role.","read_minutes":2,"word_count":359,"sources":[],"url":"https://www.semiprocycling.com/digest/does-lighter-always-mean-faster-in-cycling","campaign_id":"60837101","markdown_url":"https://www.semiprocycling.com/digest/md/does-lighter-always-mean-faster-in-cycling"},{"slug":"try-meditation-to-enhance-your-endurance","title":"Try Meditation to Enhance Your Endurance","subtitle":"How Meditation Can Combat Mental Fatigue","date":"2024-10-19","categories":["Mindset"],"excerpt":"I know I’ve mentioned this before, but here’s yet another piece of evidence backing up why you should at least give meditation a try.","read_minutes":2,"word_count":400,"sources":[],"url":"https://www.semiprocycling.com/digest/try-meditation-to-enhance-your-endurance","campaign_id":"60794967","markdown_url":"https://www.semiprocycling.com/digest/md/try-meditation-to-enhance-your-endurance"},{"slug":"vo2max-new-insights-for-improving-cycling-performance","title":"VO2max: New Insights for Improving Cycling Performance","subtitle":"Why time spent near your VO2max matters for endurance gains","date":"2024-10-12","categories":["Training"],"excerpt":"A new study highlights the significant benefits of spending more time near your VO2max during interval training.","read_minutes":2,"word_count":464,"sources":[],"url":"https://www.semiprocycling.com/digest/vo2max-new-insights-for-improving-cycling-performance","campaign_id":"60746742","markdown_url":"https://www.semiprocycling.com/digest/md/vo2max-new-insights-for-improving-cycling-performance"},{"slug":"psa-questioning-the-latest-aging-researchare-the-findings-really-solid","title":"PSA: Questioning the Latest Aging Research—Are the Findings Really Solid?","subtitle":"PSA: Questioning the Latest Aging Research—Are the Findings Really Solid?","date":"2024-09-28","categories":["Masters & ageing"],"excerpt":"You might have seen a recent study claiming that people around age 44 and over 60 experience major biological shifts, which may explain why diseases like heart disease and diabetes spike at these ages.","read_minutes":2,"word_count":383,"sources":[],"url":"https://www.semiprocycling.com/digest/psa-questioning-the-latest-aging-researchare-the-findings-really-solid","campaign_id":"60662071","markdown_url":"https://www.semiprocycling.com/digest/md/psa-questioning-the-latest-aging-researchare-the-findings-really-solid"},{"slug":"don-t-delay-eating-carbs-after-riding","title":"Don't delay eating carbs after riding...","subtitle":"Carb Timing Matters","date":"2024-09-21","categories":["Fuelling"],"excerpt":"A recent study confirms the importance of immediate carbohydrate intake after intense exercise, but with a new twist on what was previously understood.","read_minutes":2,"word_count":464,"sources":[],"url":"https://www.semiprocycling.com/digest/don-t-delay-eating-carbs-after-riding","campaign_id":"60618203","markdown_url":"https://www.semiprocycling.com/digest/md/don-t-delay-eating-carbs-after-riding"},{"slug":"protein-intake-how-much-is-too-much-for-athletes","title":"Protein Intake: How Much is Too Much for Athletes?","subtitle":"How much is too much?","date":"2024-09-14","categories":["Fuelling"],"excerpt":"Protein is often considered the safe bet in nutrition, but nephrologists (kidney specialists) have long debated its potential risks.","read_minutes":2,"word_count":360,"sources":[],"url":"https://www.semiprocycling.com/digest/protein-intake-how-much-is-too-much-for-athletes","campaign_id":"60581391","markdown_url":"https://www.semiprocycling.com/digest/md/protein-intake-how-much-is-too-much-for-athletes"},{"slug":"sip-or-gulp-the-best-drinking-strategy-for-peak-performance","title":"Sip or Gulp? The Best Drinking Strategy for Peak Performance","subtitle":"Optimal Sports Drink Strategy","date":"2024-09-07","categories":["Hydration & heat","Fuelling"],"excerpt":"Next Ride Tip: Consider gulping your sports drink every 20 minutes for optimal fuelling!","read_minutes":1,"word_count":297,"sources":[],"url":"https://www.semiprocycling.com/digest/sip-or-gulp-the-best-drinking-strategy-for-peak-performance","campaign_id":"60532459","markdown_url":"https://www.semiprocycling.com/digest/md/sip-or-gulp-the-best-drinking-strategy-for-peak-performance"},{"slug":"tailor-your-recovery-with-insights-from-new-study","title":"Tailor Your Recovery with Insights from New Study","subtitle":"Personalise Your Cycling Recovery","date":"2024-08-31","categories":["Recovery & sleep","Data & monitoring"],"excerpt":"Researchers at the University of Auckland’s Sports Performance Research Institute used machine learning to study recovery in endurance athletes, revealing that recovery is highly individual.","read_minutes":2,"word_count":386,"sources":[],"url":"https://www.semiprocycling.com/digest/tailor-your-recovery-with-insights-from-new-study","campaign_id":"60490843","markdown_url":"https://www.semiprocycling.com/digest/md/tailor-your-recovery-with-insights-from-new-study"},{"slug":"is-your-blood-lactate-analyser-putting-your-training-at-risk","title":"Is Your Blood Lactate Analyser Putting Your Training at Risk?","subtitle":"The Hidden Dangers of At-Home Blood Lactate Testing","date":"2024-08-24","categories":["Data & monitoring"],"excerpt":"In recent years, there's been a resurgence in the use of blood lactate testing—a method deeply rooted in sports science but now more accessible than ever with handheld devices.","read_minutes":2,"word_count":552,"sources":[],"url":"https://www.semiprocycling.com/digest/is-your-blood-lactate-analyser-putting-your-training-at-risk","campaign_id":"60450255","markdown_url":"https://www.semiprocycling.com/digest/md/is-your-blood-lactate-analyser-putting-your-training-at-risk"},{"slug":"is-your-fitness-potential-written-in-your-genes","title":"Is Your Fitness Potential Written in Your Genes?","subtitle":"Genetics vs. Training: Unveiled","date":"2024-08-17","categories":["Training"],"excerpt":"This study might be the wake-up call—or the relief—you've been waiting for. It delves into the age-old debate of nature vs.","read_minutes":2,"word_count":526,"sources":[],"url":"https://www.semiprocycling.com/digest/is-your-fitness-potential-written-in-your-genes","campaign_id":"60417875","markdown_url":"https://www.semiprocycling.com/digest/md/is-your-fitness-potential-written-in-your-genes"},{"slug":"you-need-more-than-you-think","title":"You need more than you think...","subtitle":"Rapid Gains BUT Fast Decay in Elite Cyclists","date":"2024-08-10","categories":["Hydration & heat"],"excerpt":"Heat acclimation (HA) training is widely used by endurance athletes to improve performance in hot conditions. And it's something I've brought up before--but this study offers a little more insight.","read_minutes":2,"word_count":458,"sources":[],"url":"https://www.semiprocycling.com/digest/you-need-more-than-you-think","campaign_id":"60383016","markdown_url":"https://www.semiprocycling.com/digest/md/you-need-more-than-you-think"},{"slug":"protect-yourself-from-getting-caught","title":"Protect yourself from getting caught...","subtitle":"","date":"2024-08-03","categories":["Supplements"],"excerpt":"If you use any type of supplements and do events that might do drug testing, reduce your risk by following these:  \n  \n1.","read_minutes":2,"word_count":360,"sources":[],"url":"https://www.semiprocycling.com/digest/protect-yourself-from-getting-caught","campaign_id":"60345645","markdown_url":"https://www.semiprocycling.com/digest/md/protect-yourself-from-getting-caught"},{"slug":"is-once-a-week-enough-really","title":"Is once a week enough, really?","subtitle":"","date":"2024-07-27","categories":["Strength","Training"],"excerpt":"A recent study explored the impact of reduced training frequencies following a 12-week concurrent resistance and aerobic training program.","read_minutes":2,"word_count":474,"sources":["https://doi.org/10.3390/sports...","https://doi.org/10.3390/sports12070198"],"url":"https://www.semiprocycling.com/digest/is-once-a-week-enough-really","campaign_id":"60306733","markdown_url":"https://www.semiprocycling.com/digest/md/is-once-a-week-enough-really"},{"slug":"what-actually-matters-for-performance","title":"What actually matters for performance?","subtitle":"","date":"2024-07-20","categories":["Training"],"excerpt":"Training for cycling can often seem complex and daunting, but as highlighted by Seiler et al., the reality is that there are no secrets.   \n  \nAnd while I am not a super fan of blindly following the other people's methods…","read_minutes":2,"word_count":483,"sources":[],"url":"https://www.semiprocycling.com/digest/what-actually-matters-for-performance","campaign_id":"60255787","markdown_url":"https://www.semiprocycling.com/digest/md/what-actually-matters-for-performance"},{"slug":"are-we-getting-this-all-wrong","title":"Are we getting this all wrong?","subtitle":"Hot Performance Tips","date":"2024-07-13","categories":["Hydration & heat"],"excerpt":"Ever since I have raced, pre-cooling ice in my bottles has been a thing. So it was a surprise to see it compared directly to a heat acclimation protocol-and the results were even more fascinating.","read_minutes":2,"word_count":457,"sources":[],"url":"https://www.semiprocycling.com/digest/are-we-getting-this-all-wrong","campaign_id":"60216412","markdown_url":"https://www.semiprocycling.com/digest/md/are-we-getting-this-all-wrong"},{"slug":"avoid-doing-this-before-training","title":"AVOID Doing This Before Training!","subtitle":"Social media is slowing you down","date":"2024-07-05","categories":["Mindset","Strength"],"excerpt":"This study set out to investigate the acute effects of mental fatigue induced by 30-minute smartphone use on resistance training performance in recreationally trained adults.","read_minutes":2,"word_count":366,"sources":[],"url":"https://www.semiprocycling.com/digest/avoid-doing-this-before-training","campaign_id":"58641291","markdown_url":"https://www.semiprocycling.com/digest/md/avoid-doing-this-before-training"},{"slug":"cycling-supplements-2024-updates","title":"Cycling Supplements 2024 Updates","subtitle":"Nutritional Ergogenic Aids in Cycling 🚴‍♂️","date":"2024-06-29","categories":["Supplements"],"excerpt":"I've found that most people need consistency more than they need intensity. Intensity is flashy and dramatic, like running a marathon, writing a book in 30 days, or going on a silent meditation retreat.","read_minutes":2,"word_count":362,"sources":[],"url":"https://www.semiprocycling.com/digest/cycling-supplements-2024-updates","campaign_id":"58641290","markdown_url":"https://www.semiprocycling.com/digest/md/cycling-supplements-2024-updates"},{"slug":"eat-like-a-5-year-old-before-a-big-event","title":"Eat like a 5-year old before a big event","subtitle":"An Aging Cyclists Time Trial Performances over Four Decades: A Case Study","date":"2024-06-22","categories":["Fuelling"],"excerpt":"If you're one of the athletes I coach, you've heard me say, \"Eat like a 5-year-old\" before a big event. This advice emphasises keeping your food simple and easy to digest to avoid any gut issues that could impact your performance.","read_minutes":2,"word_count":402,"sources":[],"url":"https://www.semiprocycling.com/digest/eat-like-a-5-year-old-before-a-big-event","campaign_id":"58622202","markdown_url":"https://www.semiprocycling.com/digest/md/eat-like-a-5-year-old-before-a-big-event"},{"slug":"what-happens-as-you-age","title":"What happens as you age?","subtitle":"An Aging Cyclists Time Trial Performances over Four Decades: A Case Study","date":"2024-06-15","categories":["Masters & ageing","Heart & health"],"excerpt":"When reviewing my coaching roster, I see that most of my athletes are men over 40. This gradual shift has made me feel somewhat disconnected from my elite racing roots.","read_minutes":2,"word_count":546,"sources":[],"url":"https://www.semiprocycling.com/digest/what-happens-as-you-age","campaign_id":"58579578","markdown_url":"https://www.semiprocycling.com/digest/md/what-happens-as-you-age"},{"slug":"the-shocking-truth-about-strength-training","title":"The shocking truth about strength training","subtitle":"Strength Training for Cyclists: How Long Do the Benefits Last?","date":"2024-06-08","categories":["Strength"],"excerpt":"As a cycling coach, I'm always looking for ways to help my athletes improve their performance. One key aspect of training that I focus on is strength training.","read_minutes":3,"word_count":585,"sources":[],"url":"https://www.semiprocycling.com/digest/the-shocking-truth-about-strength-training","campaign_id":"58543959","markdown_url":"https://www.semiprocycling.com/digest/md/the-shocking-truth-about-strength-training"},{"slug":"are-we-getting-sodium-all-wrong","title":"Are we getting sodium all wrong?","subtitle":"Can Sodium Help Performance?","date":"2024-06-01","categories":["Hydration & heat"],"excerpt":"For endurance athletes, focus on balanced hydration and listen to your body's needs.","read_minutes":3,"word_count":720,"sources":[],"url":"https://www.semiprocycling.com/digest/are-we-getting-sodium-all-wrong","campaign_id":"58493236","markdown_url":"https://www.semiprocycling.com/digest/md/are-we-getting-sodium-all-wrong"},{"slug":"preparation-for-competing-in-the-heat","title":"Preparation for Competing in the Heat","subtitle":"A Review of Elite Athlete Evidence-Based Knowledge and Preparation for Competing in the Heat","date":"2024-05-25","categories":["Hydration & heat","Racing & pacing"],"excerpt":"This paper gives a good round up of the most practical advise from the field for preparing to compete in hot conditions. The following strategies are essential:","read_minutes":2,"word_count":348,"sources":[],"url":"https://www.semiprocycling.com/digest/preparation-for-competing-in-the-heat","campaign_id":"58457526","markdown_url":"https://www.semiprocycling.com/digest/md/preparation-for-competing-in-the-heat"},{"slug":"exploring-advances-in-interval-training","title":"Exploring advances in interval training","subtitle":"","date":"2024-05-18","categories":["Training"],"excerpt":"A new paper by Knut Sindre Mølmen and Bent R. Rønnestad explores recent advances in interval training for endurance athletes, focusing on optimising interval training to sustain a high fraction of maximal oxygen consumption (≥90%…","read_minutes":2,"word_count":400,"sources":[],"url":"https://www.semiprocycling.com/digest/exploring-advances-in-interval-training","campaign_id":"58413195","markdown_url":"https://www.semiprocycling.com/digest/md/exploring-advances-in-interval-training"},{"slug":"how-you-talk-to-yourself-matters","title":"How you talk to yourself matters.","subtitle":"","date":"2024-05-11","categories":["Mindset"],"excerpt":"This study examined the effects of self-talk (ST) on performance, perceived exertion, and muscle activation during high-intensity power clean exercises. The key findings were:","read_minutes":2,"word_count":368,"sources":[],"url":"https://www.semiprocycling.com/digest/how-you-talk-to-yourself-matters","campaign_id":"58367461","markdown_url":"https://www.semiprocycling.com/digest/md/how-you-talk-to-yourself-matters"},{"slug":"does-this-give-cyclists-an-unfair-advantage","title":"Does this give cyclists an unfair advantage?","subtitle":"Core Exercises and Road Cycling Performance","date":"2024-05-04","categories":["Strength"],"excerpt":"A recent study by Sebastian Sitko and colleagues investigated the effectiveness of core exercises in improving road cycling performance.","read_minutes":2,"word_count":396,"sources":[],"url":"https://www.semiprocycling.com/digest/does-this-give-cyclists-an-unfair-advantage","campaign_id":"58323570","markdown_url":"https://www.semiprocycling.com/digest/md/does-this-give-cyclists-an-unfair-advantage"},{"slug":"what-foods-improve-endurance-performance","title":"What foods improve endurance performance?","subtitle":"","date":"2024-04-27","categories":["Fuelling","Heart & health"],"excerpt":"A recent study looked at how certain foods affect endurance performance in sports like cycling. The researchers found that eating foods high in nitrates and polyphenols can slightly improve endurance, helping athletes perform…","read_minutes":2,"word_count":429,"sources":[],"url":"https://www.semiprocycling.com/digest/what-foods-improve-endurance-performance","campaign_id":"58269567","markdown_url":"https://www.semiprocycling.com/digest/md/what-foods-improve-endurance-performance"},{"slug":"can-saunas-really-boost-your-cycling","title":"Can Saunas Really Boost Your Cycling?","subtitle":"The Heated Debate Over Post-Exercise Heat Exposure","date":"2024-04-20","categories":["Recovery & sleep","Hydration & heat"],"excerpt":"The Bottom Line:\nSaunas or hot baths after training could potentially help cyclists perform better in the heat, but the evidence is currently limited.","read_minutes":2,"word_count":469,"sources":[],"url":"https://www.semiprocycling.com/digest/can-saunas-really-boost-your-cycling","campaign_id":"58155186","markdown_url":"https://www.semiprocycling.com/digest/md/can-saunas-really-boost-your-cycling"},{"slug":"effective-training-research","title":"Effective Training Research","subtitle":"Mastering the Art of Effective Cycling Training","date":"2024-04-13","categories":["Training"],"excerpt":"Becoming a skilled cyclist involves more than just logging hours in the saddle. To truly excel, you need to approach your training with intention and strategic planning.","read_minutes":2,"word_count":373,"sources":[],"url":"https://www.semiprocycling.com/digest/effective-training-research","campaign_id":"58087174","markdown_url":"https://www.semiprocycling.com/digest/md/effective-training-research"},{"slug":"why-we-plateau-in-training","title":"Why we 'plateau' in training","subtitle":"The Law of Diminishing Returns in Training","date":"2024-04-06","categories":["Training","Recovery & sleep"],"excerpt":"In weightlifting, as people get more experienced, they find it harder to see improvements, even with more training. This is known as hitting a 'plateau'.","read_minutes":2,"word_count":502,"sources":[],"url":"https://www.semiprocycling.com/digest/why-we-plateau-in-training","campaign_id":"58087177","markdown_url":"https://www.semiprocycling.com/digest/md/why-we-plateau-in-training"},{"slug":"just-enter-the-race","title":"Just enter the race 😉","subtitle":"🚴‍♀️🚴‍♂️ Want to live longer? Sign up for that cycling event now! 👀","date":"2024-03-30","categories":["Heart & health","Racing & pacing"],"excerpt":"As a cycling coach, I've had the privilege of working with riders of all fitness levels over the years. It's fascinating to see how the obstacles they face tend to fall into distinct categories based on their current abilities.","read_minutes":1,"word_count":238,"sources":[],"url":"https://www.semiprocycling.com/digest/just-enter-the-race","campaign_id":"58072892","markdown_url":"https://www.semiprocycling.com/digest/md/just-enter-the-race"},{"slug":"questioning-the-status-quo-of-training","title":"Questioning the Status Quo of Training","subtitle":"","date":"2024-03-23","categories":["Training"],"excerpt":"Dr. Robert McCunn has the same red flags I have about coaches who talk in absolutes or claim their system or strategy is the best way to train.","read_minutes":1,"word_count":292,"sources":[],"url":"https://www.semiprocycling.com/digest/questioning-the-status-quo-of-training","campaign_id":"58022542","markdown_url":"https://www.semiprocycling.com/digest/md/questioning-the-status-quo-of-training"},{"slug":"maybe-endurance-athletes-should-take-creatine-after-all","title":"Maybe Endurance Athletes Should Take Creatine After All","subtitle":"","date":"2024-03-09","categories":["Supplements"],"excerpt":"The International Olympic Committee recognises creatine as a performance-boosting supplement, typically associated with strength and power athletes. However, new research suggests endurance athletes could also benefit from it.","read_minutes":1,"word_count":313,"sources":[],"url":"https://www.semiprocycling.com/digest/maybe-endurance-athletes-should-take-creatine-after-all","campaign_id":"57917025","markdown_url":"https://www.semiprocycling.com/digest/md/maybe-endurance-athletes-should-take-creatine-after-all"},{"slug":"protein-new-insights-and-practical-tips","title":"Protein: New Insights and Practical Tips","subtitle":"More than 20 g of protein is now possible","date":"2024-03-02","categories":["Fuelling"],"excerpt":"For as long as I've used protein powder, the recommendation has been to consume only 20 g at a time. There's no way for the body to synthesise more.","read_minutes":2,"word_count":449,"sources":[],"url":"https://www.semiprocycling.com/digest/protein-new-insights-and-practical-tips","campaign_id":"57862640","markdown_url":"https://www.semiprocycling.com/digest/md/protein-new-insights-and-practical-tips"},{"slug":"belief-in-breakfast-boosting-your-cycling-speed","title":"Belief in Breakfast: Boosting Your Cycling Speed","subtitle":"How Breakfast Beliefs Speed Up Your Ride","date":"2024-02-24","categories":["Mindset","Fuelling"],"excerpt":"This study investigates the impact of perceived breakfast ingestion on short-duration, high-intensity cycling performance.","read_minutes":2,"word_count":353,"sources":[],"url":"https://www.semiprocycling.com/digest/belief-in-breakfast-boosting-your-cycling-speed","campaign_id":"57780810","markdown_url":"https://www.semiprocycling.com/digest/md/belief-in-breakfast-boosting-your-cycling-speed"},{"slug":"nose-breathing-smell-the-bs","title":"Nose Breathing: Smell the BS","subtitle":"Nose vs. mouth breathing","date":"2024-02-17","categories":["Training"],"excerpt":"Nose breathing has been championed in the endurance sports community for its supposed benefits, including improved oxygenation and reduced exertion.","read_minutes":2,"word_count":473,"sources":[],"url":"https://www.semiprocycling.com/digest/nose-breathing-smell-the-bs","campaign_id":"57736094","markdown_url":"https://www.semiprocycling.com/digest/md/nose-breathing-smell-the-bs"},{"slug":"heat-and-or-humidity-s-impact-on-training","title":"Heat and/or Humidity's Impact on Training","subtitle":"Are these the next big thing in cycling tech?","date":"2024-02-10","categories":["Hydration & heat"],"excerpt":"Cycling in hot environments (30-40°C) significantly impacts performance due to physiological stress, leading to a performance decrease of approximately 6-16%.","read_minutes":2,"word_count":493,"sources":[],"url":"https://www.semiprocycling.com/digest/heat-and-or-humidity-s-impact-on-training","campaign_id":"57673354","markdown_url":"https://www.semiprocycling.com/digest/md/heat-and-or-humidity-s-impact-on-training"},{"slug":"continuous-lactate-monitoring-the-future-of-performance","title":"Continuous lactate monitoring -- The future of performance?","subtitle":"Are these the next big thing in cycling tech?","date":"2024-02-03","categories":["Data & monitoring"],"excerpt":"Continuous lactate monitors (CLMs) are wearable sensors that measure lactate concentrations in the body during exercise. They provide real-time data for adjustment to lactate levels on the fly.","read_minutes":2,"word_count":377,"sources":[],"url":"https://www.semiprocycling.com/digest/continuous-lactate-monitoring-the-future-of-performance","campaign_id":"57619159","markdown_url":"https://www.semiprocycling.com/digest/md/continuous-lactate-monitoring-the-future-of-performance"},{"slug":"this-is-easy-to-add-to-your-recovery-routine","title":"This is easy to add to your recovery routine","subtitle":"The effects of relaxation techniques following acute, high intensity training","date":"2023-12-23","categories":["Recovery & sleep"],"excerpt":"The findings of this one may suggest that athletes engaging in either 15-minute guided mindfulness or rest activities (e.g., sitting) post-training may facilitate parasympathetic nervous system reactivation, potentially…","read_minutes":2,"word_count":448,"sources":[],"url":"https://www.semiprocycling.com/digest/this-is-easy-to-add-to-your-recovery-routine","campaign_id":"57197920","markdown_url":"https://www.semiprocycling.com/digest/md/this-is-easy-to-add-to-your-recovery-routine"},{"slug":"do-you-set-goals-for-your-cycling","title":"Do you set goals for your cycling?","subtitle":"Unlocking Athletic Success: The Power of Goal Setting in Sports - A Comprehensive Review and Analysis","date":"2023-12-16","categories":["Mindset"],"excerpt":"A new meta-analysis on the impact of goal setting on performance found:  \n  \n1. Process goals had a large effect on performance  \n2. Performance goals had a moderate effect  \n3.","read_minutes":2,"word_count":477,"sources":[],"url":"https://www.semiprocycling.com/digest/do-you-set-goals-for-your-cycling","campaign_id":"57154802","markdown_url":"https://www.semiprocycling.com/digest/md/do-you-set-goals-for-your-cycling"},{"slug":"expectation-vs-reality-on-cycling-performance","title":"Expectation vs. Reality on Cycling Performance","subtitle":"Expectation vs. Reality: Sodium Bicarbonate's Effect on Cycling Performance","date":"2023-12-09","categories":["Supplements"],"excerpt":"The study, involving fifteen physically active but not highly trained males, explored sodium bicarbonate's impact on cycling performance.","read_minutes":2,"word_count":493,"sources":[],"url":"https://www.semiprocycling.com/digest/expectation-vs-reality-on-cycling-performance","campaign_id":"57034758","markdown_url":"https://www.semiprocycling.com/digest/md/expectation-vs-reality-on-cycling-performance"},{"slug":"nasal-breathing-and-other-bs","title":"Nasal breathing and other BS","subtitle":"Nasal Breathing During Exercise: Findings and Recommendations","date":"2023-12-02","categories":["Training"],"excerpt":"I've been down the nasal breathing investigation in the past so it was of interest when this paper popped up on my radar. To once again show that current evidence does not strongly support the benefit during exercise.","read_minutes":2,"word_count":492,"sources":[],"url":"https://www.semiprocycling.com/digest/nasal-breathing-and-other-bs","campaign_id":"56992850","markdown_url":"https://www.semiprocycling.com/digest/md/nasal-breathing-and-other-bs"},{"slug":"are-carbohydrates-120g-hour-worth-it","title":"Are carbohydrates >120g /hour worth it?","subtitle":"\"120 Grams Per Hour: Deciphering the Carbolution Craze - A Deep Dive into Physiology and Research\"","date":"2023-11-25","categories":["Fuelling"],"excerpt":"This article from EndureIQ critically examines the trend of consuming extremely high rates of carbohydrates (120 grams per hour) during long-distance events.","read_minutes":2,"word_count":430,"sources":[],"url":"https://www.semiprocycling.com/digest/are-carbohydrates-120g-hour-worth-it","campaign_id":"56899547","markdown_url":"https://www.semiprocycling.com/digest/md/are-carbohydrates-120g-hour-worth-it"},{"slug":"to-improve-recovery-reduce-life-stress","title":"To improve recovery, reduce life stress...","subtitle":"","date":"2023-11-18","categories":["Recovery & sleep"],"excerpt":"This study found that stress can slow down how quickly your muscles recover after intense exercise. People who are really stressed might feel more tired, have less energy, and feel sorer for longer after a tough workout.","read_minutes":2,"word_count":523,"sources":[],"url":"https://www.semiprocycling.com/digest/to-improve-recovery-reduce-life-stress","campaign_id":"56832598","markdown_url":"https://www.semiprocycling.com/digest/md/to-improve-recovery-reduce-life-stress"},{"slug":"super-champions-and-almost-champions","title":"Super Champions and Almost Champions","subtitle":"","date":"2023-11-11","categories":["Mindset"],"excerpt":"Exceptional athletes captivate us. Watching the best of the best in action is thrilling. While talent plays a role, emulating their habits can help us improve.","read_minutes":3,"word_count":718,"sources":[],"url":"https://www.semiprocycling.com/digest/super-champions-and-almost-champions","campaign_id":"56720935","markdown_url":"https://www.semiprocycling.com/digest/md/super-champions-and-almost-champions"},{"slug":"massage-guns-boost-or-bust","title":"Massage Guns: Boost or Bust?","subtitle":"","date":"2023-11-04","categories":["Recovery & sleep"],"excerpt":"So, you've probably heard about massage guns, right? They're also called percussion therapy devices. They've become pretty popular lately for their potential to help with stuff like range of motion, flexibility, and recovery.","read_minutes":2,"word_count":351,"sources":[],"url":"https://www.semiprocycling.com/digest/massage-guns-boost-or-bust","campaign_id":"56650475","markdown_url":"https://www.semiprocycling.com/digest/md/massage-guns-boost-or-bust"},{"slug":"caffeine-might-not-enhance-performance-for-everyone","title":"Caffeine might not enhance performance for everyone!","subtitle":"Latest research shows how Genotypes Impact Caffeine Intake and Exercise Performance","date":"2023-10-28","categories":["Supplements"],"excerpt":"The CYP1A2 gene is integral for metabolising substances like caffeine, with variants of the gene categorising individuals as fast (AA), intermediate (AC), or slow (CC) metabolisers.","read_minutes":2,"word_count":345,"sources":[],"url":"https://www.semiprocycling.com/digest/caffeine-might-not-enhance-performance-for-everyone","campaign_id":"56613356","markdown_url":"https://www.semiprocycling.com/digest/md/caffeine-might-not-enhance-performance-for-everyone"}]}