Cycling Tips

CycloWorld was founded in 2010 from a topic on a cycling forum. It all started with a simple list of a handful of cyclos for the road bike in Europe….

In the JOIN Cycling app, you can see the eFTP at your profile in the training statistics overview. This is your estimated FTP. We have noticed that this feature is…

Cycling is not technically a very complicated sport. In essence, cycling is one of the few truly cyclical sports out there, by which is actually meant that it involves repetition…

JOIN Cycling is co-sponsor of the GP Groot Egmond-Pier-Egmond, the beach race of the year to be held January 7. You’ll ride 38 kilometers over the beach, through the dunes,…

A question that comes up frequently is what power or heart rate you should focus on in your intervals with the JOIN Cycling workouts. For example, should you look at…

A good polarized training plan contains a combination of different types of workouts and will include workouts around the turnover point and interval workouts in addition to gentle endurance training….

With an example of a core stability training scheme. You can’t fire a cannon from a canoe. This is the best way to describe why core stability is so important…

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 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…

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…

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…

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 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…

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…

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…

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…

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…

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…

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 put the hammer down. It…

In a previous article we discussed the Critical Power model. This model consists of two components. In the Critical Power article we focused mainly on the aerobic component, in this…

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…

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…

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…

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…

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…

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…

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…

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…

In case of indoor training 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,…

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…

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…

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…

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

Cramp during cycling is one of the most mysterious phenomena in exercise physiology. One person has never had to deal with it, while to the next it seems to be…

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…

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…

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…

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…

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…

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….

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 won anymore without going on…

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 does it mean and how can it help you to improve? The idea of training is to give the body…

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…

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…

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)…

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…

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…

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…

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…

This is an important question that is not very easy to answer. Several factors play a role at both power and heart rate. The problem with heart rate. When the…

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…

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…

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

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