A little structure in your training can make a big difference to your results. Michael Hanslip has devised a four month plan for rides of around 90km.

The great Eddy Merckx was once asked “Eddy; to win races, is it better to push a big gear slowly or a small gear fast?” Smiling, Eddy replied “I think it is better 
to push a big gear fast!”

Mark Fenner, coaching guru, knows about training riders of all ages. Here he discusses training for masters aged riders. Should it be different to the sort of training you would do in your early twenties? And if so, why?

Lachlan Searle gives us a few cycling-specific tips to use the humble foam roller.

Recently there have been many articles concluding that stretching has little performance benefit to athletes. ‘Great!’, you may think, there is my ticket to no stretching!

OK, so this is some real cross training...crossing over to the dark side to do some hard core core strength, balance, coordination and proprioception work with Swiss cross country MTB champion, Nino Shurter.

There are many mantras when it comes to preparation, and most hold true. We sat down with Cameron Meyer to talk about his own count down to race day.

Strength training for cycling ... do you really need it? Sarah Wright from Mark Fenner's Watt Factory has the answers.

The tour may be won in the alps, but it's not just the uphill that can determine the winner. Descending with confidence and speed is integral to superlative performance. The speed doctor has some tips on how it's done. 

We all strive to be the best we can; we train, diet, and purchase the latest and greatest, but sometimes suffer an injury or get sick just at the wrong time. What can we do to help in these disappointing situations so we don't go off the rails? How do we make the best of it and maintain our progress?

NSW and national supercoach, Brad McGee, discusses the administration landscape at the top of Australian bike racing.

There is a lot of bike equipment out there and none of it is ‘bad’. How ‘good’ a bike part is depends on how appropriate it is for the rider. From a bike fitting and maintenance point of view, here’s a synopsis and critique of what’s currently available.

Every cyclist wants to improve their performance. The basic paths to improved performance include use of optimal equipment and ensuring its appropriate maintenance, and improving bodily function and training efficiency.

To recap, there is published data (Boston University, 2012-13) looking at world champion runners and cyclists that suggests that the athletes in these sports are engaging in what is referred to as polarised training – training at relatively easy aerobic intensities at one end of the spectrum, and at gut-busting high intensities at the other end, but spending very little in the anaerobic threshold zone where the two extremes overlap. 

According to sports dietician Rebecca Hay, a cyclist herself, nutrition is often an afterthought with any training program and is only considered when things like fatigue becomes a problem or riders are not seeing the results they want, particularly with weight loss.

Physiologically sound bike position will ensure your cycling longevity, but attaining a position that is comfortable and performance enhancing is easier said than done. Our long-term contributor and resident positioning guru Steve Hogg has something to say about how you can assess areas of discomfort to improve your results on the bike.