How many of you can correctly perform stretching, so as to derive maximum benefits for sports performance? HOW and WHEN to do it?

Over & Under. A great session for indoor training

The 20 best tips for racing on Zwift

The racing season is just around the corner. Here are some tips.

HRV to improve the effectiveness of your training

10 Tips to train in the cold.

Practical application series.

Understating your body, what to do when you are too tired to do a key session

Tapering before major sports competition or events offers many benefits to endurance athletes. Here some guidelines:

In this article I want to outline some personal thoughts on stage races.

Coming into the final week before a race, the bulk of your preparation should be done to keep your mind stress-free and relaxed. Given the importance of the next 7 days, you need to do everything you can to ensure your legs are at 100% come race day.

5 important points to make the breakaway

The calibration of the power meter is essential to have greater reliability and therefore train with the almost total certainty that the power is equal to that of previous workouts.

Bike races can be won by ​few hundred meters, a km or even by few centimetres! One of the techniques that riders use to win races on the line is the bike throw.

In recent years, nitrates in sports, and especially in the cycling performance has become increasingly important and popular. Recent studies show that supplementation with nitrate (NO3−) can improve performance and cardiovascular (CV) responses, due to an increased nitric oxide (NO) availability.

A period of training of enough duration and intensity (training overloaded) causes a decrease in performance, which is followed by the adjustments implemented by the body during recovery, not just the requisition of the same performance level (compensation) of the initial prestative capacity, but also the overcoming of such capabilities: supercompensation.

Water is a crucial factor for training/racing and recovery and it's one of most important nutrient for the cyclist. Without the right amount of fluids on board, you are at unnecessary risk for dehydration, lower training intensity, and heat illness.

Here are 10 habits that can help you being a better cyclist. Enjoy the reading.

Let's think about the world of MTB: are strongest athletes that win only good uphill? Or do they also have a great technique in downhill? Obviously in the MTB this aspect is more highlighted, but also in the road racing world affects performance; many times you can keep with the best guys uphill, but you lose them because they are better than you descending

As a starting point for everyone, I write these 5 mistakes that you should avoid when approaching the world of structured training.

The warm down is often underestimated, but plays a key role: if the warm up is the task of getting ready to the performance, the warm down has to bring the athletes to rest after the load and to start the recovery processes as quickly as possible, thus providing an important contribution to the psychophysical regeneration of athletes.​

I wrote this article because I see that many cyclists are not sure of what type of training they should be doing when fasted.

Let's start with this concept: muscles glycogen also has the function of protector of the muscles.

Recovery is a critical component in sport performance and should be included in any successful training program, as it is in those moments when we are resting that the body adapts to the stress of exercise and the real training effect takes place. Recovery also allows the body to rejuvenate energy stores and repair damaged tissues.

Getting dropped is not a nice feeling. Here a few tips to avoid getting dropped on the bike.

​Being able to sprint well at the end of a race is crucial and can be your biggest area of improvement.
Whether you sprint for a race win or for a smaller result, having a good sprint sometimes can be what makes the difference between getting the result that you want or not.
In saying this, it is important that you get to the finish of a race in order for your sprint to be of any value.