Journal · The Bike

The Bike.

Power, position, FTP, and time on the road.

Articles

12 pieces

All114 The Swim12 The Bike13 The Run11 Triathlon39 Strength & Conditioning13 The Mind26
The Bike6 min read Marginal Gains in Triathlon: What Is Worth 1%? Marginal gains work, but not everything marketed as one is a gain. What genuinely compounds in endurance, what is rounding error, and how to tell them apart. Read the piece →
The Bike5 min read Training for an Ironman From Your Spare Room Almost all of it can be done indoors, and for a working parent that is not a compromise. There is one part that cannot, and it is not the one you would guess. Read the piece → The Bike7 min read Power Is Output. Heart Rate Is Price. Two riders finish the same three hours at the same average watts and one is wrecked. Why you need both numbers, and what the gap between them tells yo The Bike8 min read TSS, CTL, ATL and TSB Explained for Triathletes Four acronyms describing one simple idea. Fitness is what you built, fatigue is what you carry, form is the difference. What the numbers actually mean The Bike8 min read Getting Back on After a Crash. What impact does to the nervous system, why the fear that arrives afterwards is not weakness, and a graded return to riding that respects both. The Bike5 min read Why a Consistent Group Ride Builds Better Athletes Nobody has ever wanted to be there at six thirty in February. That is precisely why it works. What a weekly ride in Regents Park taught me about consi The Bike6 min read The Aero Position That Cost Me the Run. I bought twenty watts of aerodynamics and paid four minutes of running for them. What I learned about hip angle, and the test I now make every athlete The Bike6 min read FTP Is Not a Personality Trait. I have watched athletes tie their self worth to one number on a screen. What FTP actually governs, what it cannot tell you, and how I use it. The Bike5 min read Cycling Cadence for Triathlon: Spin or Grind? Cadence is usually argued about as a cycling question. In a triathlon it is a decision about what state your legs arrive at T2 in, which makes it a ru The Bike5 min read Pedalling Technique: Fixing the Dead Spot There is a point near the top of every revolution where you produce almost nothing. You cannot pull through it, but you can shorten it, and it is wort The Bike5 min read Four Ways to Test FTP. Twenty minute, ramp, eight minute, or the full hour. They give different numbers for the same rider, and the one I use is not the most accurate. The Bike5 min read Long-Ride Training: Durability, Fuelling and Purpose Four hours at one unvarying easy pace, eating nothing, is a way to spend a Sunday. It is not a session. Here is what the long ride is supposed to be b The Bike5 min read Sweet Spot Training for Time-Poor Triathletes Just below threshold, hard enough to drive real adaptation, easy enough to recover from and repeat. For a time-poor athlete it is the best return on t

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The full framework is in the book.

Everything in these articles points back to the R.A.C.E. Framework. The book puts it all together in one place.

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