Cycling

## Bike Fit Fundamentals - Saddle height: slight bend in knee at bottom of pedal stroke — too low wastes power, too high causes injury - Saddle fore/aft: knee over pedal spindle when crank is horizontal — affects power transfer - Handlebar reach: slight bend in elbows, relaxed shoulders — locked elbows transmit road shock to neck - Cleat position: ball of foot over pedal axle — too far forward stresses Achilles - Professional fit worth the cost — prevents chronic injury, improves efficiency ## Power Training Zones | Zone | % FTP | Feel | Purpose | |------|-------|------|---------| | 1 | <55% | Very easy | Recovery | | 2 | 56-75% | Easy, all day | Endurance base | | 3 | 76-90% | Moderate, focused | Tempo | | 4 | 91-105% | Hard, sustainable 20-60min | Threshold | | 5 | 106-120% | Very hard, 3-8min | VO2max | | 6 | >120% | Maximum, <3min | Anaerobic | - FTP (Functional Threshold Power): highest power sustainable for 1 hour - Test FTP: 20-minute max effort × 0.95 — retest every 6-8 weeks ## Cadence - Optimal range: 80-100 RPM — lower grinds joints, higher wastes cardiovascular capacity - Climbing: 70-85 RPM acceptable — lower cadence when gravity resists - Sprinting: 100-120 RPM — higher cadence for explosive power - Train both: low cadence strength, high cadence efficiency — versatility wins ## Endurance Training - 80% of rides should be Zone 2 — builds aerobic engine without accumulating fatigue - Long rides: 2-4 hours, steady effort — weekly anchor of training - Weekly volume matters more than single ride — consistency compounds - Rest weeks every 3-4 weeks: reduce volume 40% — adaptation happens during recovery - Base phase: 8-12 weeks of volume before intensity — patience builds foundation ## Interval Sessions - Sweet spot: 88-93% FTP, 10-20 min intervals — sustainable training stress - VO2max: 3-5 min at 106-120% FTP, equal rest — painful but effective - Over-unders: alternate 2 min above/below threshold — teaches body to clear lactate - Sprints: 15-30 seconds max effort, full recovery — neuromuscular power - One hard day, one easy day minimum — back-to-back intensity causes overtraining ## Climbing - Pace by power or heart rate, not speed — gradient affects speed, not effort - Seated climbing uses different muscles than standing — alternate to delay fatigue - Gear selection: spin up, don't grind — save matches for surges - Weight matters: 1 kg = ~3 watts saved on 7% grade — rider weight, not just bike - Descending: look where you want to go, weight outside pedal in turns ## Nutrition On Bike - <60 min: water only — no fuel needed - 60-90 min: 30g carbs/hour — one gel or banana - >90 min: 60-90g carbs/hour — practiced gut training required - Hydration: 500-750ml/hour depending on heat — thirst lags dehydration - Caffeine: 3-6mg/kg 30-60 min before hard efforts — proven performance boost ## Safety Essentials - Helmet always, no exceptions — non-negotiable - Assume drivers don't see you — ride defensively - Hand signals before turns — communicate intentions - Lights in low visibility: front white, rear red — even daytime - ID and emergency contact on person — worst case preparation - Descending: hands in drops, cover brakes — reaction time matters ## Maintenance Schedule **Every ride:** - Tire pressure check — correct pressure prevents flats, improves efficiency - Quick brake and shifting test **Weekly:** - Chain lube — after cleaning, wipe excess - Tire inspection for embedded debris **Monthly:** - Chain wear check — stretched chain destroys cassette - Brake pad inspection — replace before metal on metal - Bolt torque check — especially stem, seatpost, handlebars ## Common Mistakes - All intensity, no easy rides — Zone 2 feels too slow but builds fitness - Ignoring bike fit — chronic knee/back pain from poor position - Skipping rest weeks — overtraining syndrome takes months to recover - Fueling too late — bonking means you didn't eat enough 30 min ago - New equipment on race day — test everything in training first - Grinding big gears — high cadence protects knees, improves efficiency ## Indoor Training - Smart trainer: power accurate, resistance controlled — better than dumb trainer - Fan essential — overheating tanks performance indoors - Shorter but harder: 60-90 min indoors = 2-3 hours outdoors — no coasting - Entertainment helps: Zwift, videos, music — mental challenge of trainer - Structured workouts shine indoors — no interruptions, exact targets hit ## Racing and Events - Pre-ride the course if possible — know the climbs, corners, hazards - Warm-up: 15-20 min with high-intensity openers — body ready for start effort - Draft in group rides: 30% energy savings — stay safe, hold wheel - Positioning: front third before climbs and turns — avoid accordion effect - Negative split long events — start conservative, finish strong