Cycling Tips

How to combine training on the roadbike and MTB?

What many road cyclists who occasionally take the MTB or MTB riders who occasionally ride on the roadbike encounter is that the intensity of these training sessions is difficult to…

Seated vs standing climbing

Sprinting, accelerating, descending or time trialing are all very nice to do, but nothing beats cycling up a beautiful mountain pass. There is nothing more rewarding than toiling your way…

What is the best way to build up my endurance?

We are frequently asked how you can best build up the length of your long cycling rides. Fortunately you have your Join endurance training plan to show you how, but…

The running cyclist

Many of today’s cyclists are no longer just riding his or her bikes. More and more of them are regularly putting on a pair of running shoes, hitting the gym…

Interview with professional triathlete Maya Kingma

Maya Kingma is a Dutch professional triathlete who recently scored a hard-fought win at the World Triathlon Championship Series in Leeds. Earlier in the season she finished third at the…

Cycling in hot weather

Cycling is a sport that most people practice mostly in summer. In the Tour de France the pro cyclists get on their bikes every day even when the temperatures go…

Training better with a power meter

Training with a power meter is more than just mounting the meter and connecting it to your Garmin or Wahoo. During your first ride you will see those power numbers…

Which power meter should I buy?

This is perhaps one of the most frequently asked questions. While we don’t give concrete buying advice for buying a powermeter, also because we don’t know the size of your…

Taco wins Giro d’Italia stage

We are still stoked about the wonderful stage 3 victory of Taco van der Hoorn in the Giro d’Italia 2021, where he managed to stay ahead of the chasing peloton…

How to do interval training outside?

It may sound easy, but in practice doing interval training sessions outdoors is not at all that simple. Inside, on the indoor trainer, you can see your goal and performance…

Improve your workout with a heart rate monitor

To train properly, you need to be able to determine the intensity of your workout. It is not just afterwards that you want to know how hard the training was…

Am I on the right track?

One of the most beautiful things about cycling is that everyone, young and old, can still improve. In other sports that involve more power and explosive efforts, that’s often more…

How to reach peak performance on D-day

How to reach peak performance? For months you have been training for a certain goal. You have already done all the workouts and it won’t be long before you can…

How to reach peak form on D-Day

How do I reach my peak form? For months you have been training towards a certain goal. You have done all the workouts and it won’t be long until the…

What is anaerobic work capacity and W’?

What is anaerobic work capacity and W’? In a previous article we discussed the Critical Power model. This model consists of two components. In the Critical Power article we focused…

What is Critical Power?

You may have already come across the term Critical Power (CP) in relation to the Threshold Power. Sometimes functional threshold power (FTP) and Critical Power are used interchangeably, but that…

Should I stack carbs?

You will undoubtedly have heard of carbohydrate stacking, aka carboloading. What exactly is it and when does it make sense to do it? In this article, we’ll go over the…

CyclingLab signed as the Performance Partner of Intermarché Wanty Gobert

We are delighted to announce that CyclingLab/Join and WorldTour cycling team Intermarché Wanty Gobert have reached an agreement which makes us the team’s official Performance Partner. CylingLab’s coaches will perform…

How to improve your FTP

What is FTP? No bicycle race on television goes by without the commentators talking about FTP or power. More and more training plans are based on power. Maybe your training…

How to do interval training properly.

It often seems so easy. You would say that when you do exactly what it says, you can’t go wrong. Unfortunately, it’s not that simple and we still see experienced…

By how much can I still improve on the bike this year?

Perhaps this is the most frequently asked question that we, as cycling trainers, get asked. In this article we give an indication, with the necessary caveats, how much you can…

Calculating your FTP

How precise is this FTP test? The outcomes of these FTP calculations are as accurate as the input. The physics behind this equation is 100% exact, but to come to…

Training in cold weather.

It might not be that cold outside yet, but winter is coming. The extent to which we as cyclists suffer from this cold differs from person to person. One person…

Those all-important final meters: the sprint.

Many cycling races end in a sprint. If it’s not a bunch sprint, it’s likely a leading group that sprints for the flowers or a classic sprint à deux that…

Training in ERG mode on your indoor trainer

The “ERG mode” is often mentioned, but what is it exactly and why can it be helpful for your indoor training sessions? In this article, we’ll explain to you the…

High Intensity Training In The Off Season

In the cold winter months many cyclists concentrate on long endurance rides. However, many of them have no idea why they are doing such long training rides. The general idea…

How much rest should you take after the season?

Training alone doesn’t make you a better cyclist. You only make progress when you give your body time to recover from training. And when you administer the next training stimulus…

What is the best strength training for cyclists?

Which strength training will make you ride faster? As a cyclist, do you benefit from strength training and if so, which strength training exactly? This article discusses if strength training…

Getting better as you get older

The saying goes that only women and red wine improve with age. But also Alejandro Valverde is riding the 2021 Tour de France again like a young racehorse, even though…

3 causes and 7 solutions for cramps.

Cramps: 3 causes and 7 cures. Cramp is one of the most mysterious phenomena in exercise physiology. One person has never had to deal with it, while to the next…

8 tips for the ‘time-crunched’ cyclist

8 tips for the ‘time-crunched’ cyclist. The holidays are over, the days are getting shorter and the children have to be taken not only to school, but also to the…

Why do a warming-up?

Some cyclists swear by it, while others don’t see the point. Let’s look at it from the scientific point of view: what is actually happening during a warming-up and should…

The 11 rules for optimal recovery.

Recovery from day to day is often a challenge for many cyclists. Not only for a pro rider in the Tour de France, but also for the amateur cyclist who…

How do you measure your endurance capabilities?

Milan-San Remo is a special race on the cycling calendar. It is considered the official opening of the classic cycling season. Milan-San Remo is characterized by 300 quite flat and…

The Art of Gravel Riding

Not that long ago most cyclists would make a U-turn when they suddenly hit upon a gravel road. Nowadays, the internet is searched for ‘undiscovered’ gravel paths and a gravel…

Lean and mean?

Weight is one of the decisive factors in cycling performance. Especially in professional cycling, the urge to lose weight runs really deep. In the Grand Tours (Tour de France, Giro…

The Ultimate Starter Guide to Cycling Training

Before you start exercising vigorously there are some basics you should get familiar with first. This article will get you up to speed with some of the most essential must-knows….

The rationale behind altitude training

The effects of altitude training. Nowadays, every professional bike rider seems to go on an altitude training camp. If we believe the experts, the Tour de France cannot even be…

Zwift racing tips

Since in winter there are no road races to ride, the virtual bicycle racing platform of Zwift (and other platforms) is a very popular alternative. In this article we try…

What can I do with the ‘Training stress score’?

What can I do with the ‘Training stress score’? What does it mean and how can it help you to improve? The idea of training is to give the body…

Heart rate decoupling.

You might have heard of it, but there is also a good chance that you are unfamiliar with the specifics of this concept. “Heart rate decoupling”, sometimes also called Aerobic…

Ideal cadence

What is the ideal cadence? One of the most written about subjects in cycling is the cadence. One of the reasons is that nowadays there is a very wide range…

Converting Watts into calories

During a multi-day cycle event or a stage race it is important to maintain a positive energy balance (i.e. consume at least as many calories as your body has burned)…

I want to lose weight

That’s great! And it is probably the reason that you are reading this article, hoping to lose weight while or through exercising. But let me first dash your hopes: you…

Why use NP for your training?

Normalized power (NP) is one of the most used but also most confusing terms in cycling training jargon. You have probably heard some assumptions about this term, many of them…

How high should my Intensity Factor be?

The Intensity Factor (IF) is a very useful indicator. This article explains why it is so useful and how to interpret the number. Let’s first look at how it is…

Definitions

Power: Definition: Power is a physical quantity of energy per unit of time. The unit of power is Watt or joules per second. Explanation: It’s the most valid and reliable…

Why can I not always compare my power and heart rate?

Why can I not always compare my power output and heart rate? This is an important question that is not very easy to answer. Several factors play a role at…

What is FTP?

No bicycle race on television goes by without the commentators talking about FTP or power. More and more training plans are based on power. Maybe your training buddy just bought…

What should I eat and drink before, during and after a workout?

You go out on a bike ride regularly and maybe you even monitor your training load. You might even follow a training plan. Everything done correctly, right? Well maybe, because…

Heart rate zones

Setting your heart rate zones. In the article ‘the basics’ we already described that we often work with heart rate or power training zones. In order to better understand these…

What is the perfect pedal stroke?

What is the perfect pedal stroke and how can you train it? Actually the answer to the first question is quite easy, but the second one requires a bit more…

Training like a pro: polarized training.

Your Functional Threshold Power (FTP), or the anaerobic tipping point, is often used as the measure of your fitness. FTP is the maximum power a person can produce over an…