Latest articles by James Spragg
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Ask a coach: 'Why are over-under workouts so hard?'
Here's what's going on inside the body which makes these workouts so tough - plus all the benefits of completing them
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Ask a coach: '15% gradients destroy me, how can I get stronger on the steepest of climbs?'
The reason we all struggle on steep climbs is related to torque - and not power. Here's what you need to focus on instead
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Ask a coach: 'My hands and arms get tired on descents, how can I avoid this?'
What goes up must come down - here's how to stay comfortable on the descents as well as the climbs
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Ask a coach: 'How much should I expect to eat on a 100-mile ride?'
It's important to stay fuelled, but just how much food does that mean you should bring?
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Ask a coach: 'How hot is too hot for cycling?'
Increased temperatures can lead to fatigue and, at worst, illness and injury
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How to get faster on 100 mile bike rides with just 5 hours training a week
Perhaps a surprise, but yes, you can improve your performance on long rides with just five hours a week training - here’s how…
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Too much too soon? How to increase your cycling training most efficiently
Stagnation and overtraining are two all too common pitfalls - here’s how to avoid them
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Ask a coach: 'What are the most effective workouts for raising FTP?'
A variety of factors determine the maximum power you can put out for an hour - we take you through how to improve each in turn
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Climbing out-the-saddle vs in-the-saddle: pros and cons of each approach
Are there advantages to climbing out of the saddle or is it better to stay seated?
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How to get from the couch to 30 miles: 8 tips for kickstarting your cycling
Want to experience life on two wheels, but don't know where to start? Here's our top tips for getting you rolling
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Ask a coach: 'Should I be worried about a left/right power imbalance when cycling?'
How left/right power balance is calculated and its accuracy, and when you should consider getting checked out by a physio-trained bike fitter
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Ask a coach: 'What's the best workout for increasing my average speed on a 100-mile bike ride?'
Once you've completed your first 100-mile bike ride, the next goal is to go faster - here's how...
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Is it worth investing in a power meter for endurance riding?
Here’s how power meters and heart rate monitors stack up on longer rides
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How to get faster on false-flat climbs and increase the average speed of your rides
Draggy hills aren’t the most inspiring terrain, but they are quite unique in proving a challenge to both lightweight climbers and heavier-set powerhouses - here’s how all riders can improve
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Why cycling at middle intensities matters - the gains neglected by HIIT and polarized training
It's easy to understand the benefits of hard sessions and recovery rides offer, but what good does a tempo session really do?
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Ask a coach: 'When should I redo an FTP test?'
Your training zones need to reflect any increases in your FTP, but testing too often can have an adverse effect on your progression - here’s how to tread the tightrope
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Recovery ride versus rest day: the pros and cons of each approach
Wondering if you’d be better off resting completely or heading out for a recovery spin? We have the explain the benefits reaped from each approach
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Ask a coach: 'How can I adapt my riding to get faster on gravel?'
Is your training sufficiently adapted to the differing demands?
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Ask a coach: 'How do I increase my max power in cycling?'
From clinching sprints to shutting down gaps, a higher peak power provides a raft of benefits
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Ask a coach: 'Can you get fit on an electric bike?'
Harnessed correctly riding an e-bike can actually improve the training process rather than being a cop out as some may think
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Ask a coach: 'I’m over 40, what is a good VO2 max for my age?'
VO2 max measures how much oxygen your body can utilise in a minute - but how does yours compare to the average, and does it matter?
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Ask a coach: 'Do I need carbs as well as protein in my recovery shake?'
What is the optimal post-ride macro-nutrient blend?
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Ask a coach: 'Should I be paying attention to 'Pulse Ox' readings on my Garmin smartwatch?'
So you've bought a fancy smartwatch with data metrics you've never come across before - Pulse Ox being one of them. We take you through what this metric is and how useful its numbers really are
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Ask a coach: 'Why is it easier to hit higher powers uphill?'
It's not a coincidence that your best power numbers were mostly hit on climbs...
