Optimize time trial nutrition from 10km TTs to hour-long efforts. Learn when carbs matter, mouth rinse strategies, and why TT fueling is different from road racing.
JonasLearn basic cycling race planning techniques that work without expensive software. Plus discover how free tools can make planning even easier.
JonasCompare calorie burn between indoor cycling and outdoor riding. Learn how stationary bikes, spin classes, and road cycling differ.
JonasSimple guide to cycling hydration. Quick reference table for water intake by temperature and duration, plus easy tips for staying hydrated on every ride.
JonasLearn how to train your gut to handle 90-120g carbs per hour. Step-by-step gut training protocol for cyclists with weekly progression and troubleshooting tips.
JonasComplete guide to cycling calorie burn. Learn how many calories you burn cycling based on time, distance, speed, and body weight.
JonasUnderstand and prevent gastrointestinal problems during cycling. Learn the causes of stomach issues, bloating, and nausea, plus evidence-based strategies to fuel without GI distress.
JonasEvidence-based carb loading guide for cyclists. Learn the 24-48 hour protocol, best foods to eat, common mistakes to avoid, and how to maximize glycogen stores before your race.
JonasPractical fueling schedules for long bike rides. Get time-stamped nutrition plans for 2-hour, 3-hour, 4-hour, and longer cycling events with specific product examples.
JonasComplete guide to sodium and electrolyte needs for cycling. Learn your sweat sodium type, calculate hourly requirements, and choose between drink mixes, salt tabs, and food sources.
JonasOptimize your pre-race nutrition with science-backed guidelines. Learn exactly what and when to eat 3-4 hours before, 1 hour before, and the morning of your cycling race.
JonasLearn how sweet spot training can efficiently build your FTP. Understand the 88-94% zone, sample workouts, and how to incorporate it into your cycling training.
JonasDisclaimer: Information provided by this site is for educational purposes only and is not intended to be a substitute for professional medical advice specific to the reader's particular situation. The information is not to be used for diagnosing or treating any health concerns you may have. The reader is advised to seek prompt professional medical advice from a doctor or other healthcare practitioner about any health question, symptom, treatment, disease, or medical condition.
