Academy
Cycling science explained by the FredCoach science team and reviewed by Fred Laguía: performance, recovery, cross-training and psychology.
psicologiaWhy don't I feel like training, and what can I do about it?
Going through days or weeks without wanting to train is normal and is rarely laziness: motivation rises and falls with work, sleep, family and what the bike means to you. What the research supports best is training fo...
entrenamiento cruzadoHow much strength training does a cyclist need, and when?
What has been tested in cyclists is heavy strength training (few reps with a heavy load) twice a week for two to three months, then once a week to maintain it. It improves cycling performance a little, probably by mak...
recuperacionDoes lack of sleep hurt your cycling performance?
Yes. In a meta-analysis of 69 studies, sleeping 6 hours or less before exercise cut performance by about 7–8 % on average; in endurance tests, like cycling, by around 5–6 %. The reverse has been seen too: in a small s...
psicologiaPre-race nerves: what the science says and what you can do
Nerves before a race are normal and, on their own, are only weakly linked to performance: your confidence is linked more. What the research supports best is a routine for race morning, rehearsing the race in your head...
entrenamiento cruzadoDoes running hurt my cycling? What the science says
It depends on how you run. An easy flat run you already do often barely affects the next day's ride; a long downhill or a run you are not used to can leave your legs worse for two to four days, even once the sore...
rendimientoLactate is no longer the villain: from enemy to fuel
No. Lactate is not a waste product and it does not cause muscle soreness: your muscles make it all the time, even with plenty of oxygen, your heart and working muscles burn it as fuel, and your liver turns it into new...