Culture

Each of us is an individual with a completely different history in sport and physiology, with different strengths and weaknesses.

However, there are some key principles from which endurance athletes can benefit:

![Rider](https://cdn.rouvy.com/cms/shutterstock_732251089_c788688bf0/shutterstock_732251089_c788688bf0.jpg)

## CONSISTENCY

Avoid "hero sessions" – giving your all in single-day training sessions - which can later affect your recovery and cause you to lose several days of quality training. The key is to maintain the same stimulus through regular training sessions and their repetitions with small progressions, targeting specific energy systems. 

Allow time for adaptation to take place. In your interval training, make sure you target the right energy system rather than pushing 20 watts more just because you can.

Each session should strike a proper balance between the energy system trained, lactate accumulation, and lactate recovery rate.

## BASE TRAINING
Building a good base is like constructing a stable house. Every house needs a solid foundation to ensure it is well-built and can stand for the long term. We need a strong base in Z1-Z2, ideally up to 1.8 mmol. Avoid mixed zones or large group rides filled with ego, where you ride in the zones of others, while your focus should be on building an aerobic base. Only with a solid base can you have a long, stable, successful season and build on it with high-quality, high-intensity sessions.

Aerobic Endurance Training Benefits:
- Increased heart size
- Improved endurance
- Higher heart stroke volume
- Increased cardiac output
- Enhanced blood plasma volume
- Reduced heart rate (at the same intensity)
- Greater capillary density
- Growth in mitochondrial size and density
- Expansion of muscle fibre cross-sectional area
- Improved fat oxidation

![Rider](https://cdn.rouvy.com/cms/shutterstock_1427337869_0a9c76373d/shutterstock_1427337869_0a9c76373d.jpg)

## SLEEP AS A KEY PART OF RECOVERY

The most significant difference between age groups and professional athletes is the available time for recovery. Professionals can focus on: Train, eat, sleep, and repeat. Age groupers, however, have work and family commitments alongside training.

It's essential to set your priorities right. You can't expect to train as much as professional athletes and still recover effectively. Often, age group triathletes wake up at 4 am for their first session, work 8-10 hours, spend time with their families, finish their second session at 9 pm or later, and then go to bed at 11 pm. 

Without proper sleep, recovery and adaptation from training won't occur. Thus, prioritize sleep quality over excessive training. Aim for 8 hours of sleep ideally, and strive for at least 7 hours if possible. A great approach is scheduling longer training sessions for weekends when you have more time available and shorter interval sessions during the week. Be efficient!


## EATING THE RIGHT FOOD AT THE RIGHT TIME
Training involves structured workouts aimed at improving or maintaining performance over time by manipulating the structure, intensity, duration, and frequency of training sessions. 

Sufficient carbohydrate energy is necessary for athletes to meet the demands of competition and recover from subsequent competitions. Intense exercise sessions, such as competitions and high-intensity training, demand a significant amount of carbohydrates. 

Depending on the length and intensity of exercise, the recommended carbohydrate intake during exercise is between 60-90g of carbs per hour. If you plan to race soon, train your body to handle this amount regularly.
You've likely heard of the 60-minute "post-workout window" for nutrient intake after exercise. What's the right meal post-workout? Opt for a good source of carbohydrates with a high glycemic index, followed by a quality protein source. Carbs replenish glycogen stores in your muscles and repair potential muscle damage. 

Generally, post-exercise carbohydrate intake should be 1-1.2 grams per kilogram of body weight, depending on session length and intensity.
For post-exercise protein intake, about 0.2–0.5 grams of protein per kilogram of body weight has been shown to enhance muscle protein synthesis.
Avoid fats and fiber immediately after a workout, as they slow down glycogen replenishment and recovery.


#### REFERENCES:
(1) Bishop DJ, Granata C, Eynon N. Can we optimize the exercise training prescription to maximize improvements in mitochondrial function and content? Biochim Biophys Acta Gener Subj. 2014;1840:1266–75. [https://doi.org/10.1016/j.bbagen.2013.10.012](https://doi.org/10.1016/j.bbagen.2013.10.012). 
(2) Tønnessen E, Sylta Ø, Haugen TA, Hem E, Svendsen IS, Seiler S. The road to gold: training and peaking characteristics in the year before a gold medal endurance performance. PLoS One. 2014;9:e101796. [http://www.ncbi.nlm.nih.gov/pubmed/25019608](http://www.ncbi.nlm.nih.gov/pubmed/25019608). Accessed 2 Aug 2017. 
(3) Granata C, Jamnick NA, Bishop DJ. Principles of exercise prescription and their influence on exercise-induced changes in transcription factors and other regulators of mitochondrial biogenesis. Sports Med. 2018;48:1541–59. [https://doi.org/10.1007/s40279-018-0894-4](https://doi.org/10.1007/s40279-018-0894-4). 
(4) Stellingwerff T, Heikura IA, Meeusen R, Bermon S, Seiler S, Mountjoy ML, et al. Overtraining syndrome (OTS) and relative energy deficiency in sport (RED-S): shared pathways, symptoms, and complexities. Sports Med. 2021;51(11):2251–80. (5) Parolin ML, Chesley A, Matsos MP, Spriet LL, Jones NL, Heigenhauser GJF. Regulation of skeletal muscle glycogen phosphorylase and PDH during maximal intermittent exercise. Am J Physiol Endocrinol Metab. 1999;277:E890-900. [https://doi.org/10.1152/ajpendo.1999.277.5.E890](https://doi.org/10.1152/ajpendo.1999.277.5.E890).

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TRIATHLETES / CYCLISTS KEY TRAINING PRINCIPLES FOR ENDURANCE 

## What is Bonking?

When we bonk, our body undergoes a significant energy crisis due to a depletion of its primary fuel source, which is glucose. Bonking typically occurs when glycogen stores (the stored form of glucose) in the muscles and liver are significantly reduced or depleted, leaving the body unable to meet the energy demands of physical activity.

As a result of this glycogen depletion, several physiological changes take place in the body. The most noticeable effect is low blood sugar or hypoglycemia. With decreased glycogen availability, blood sugar levels drop, leading to symptoms such as weakness, dizziness, shakiness, and difficulty concentrating. The brain also relies on glucose for energy, and when blood sugar levels drop, cognitive functions can be affected, resulting in mental fog, difficulty concentrating, and impaired decision-making abilities.

The lack of readily available glucose also affects the muscles, leading to extreme fatigue and weakness. It becomes challenging to maintain power output and perform at the same level as before. And so, cycling performance typically declines, and endurance decreases, making it harder to maintain pace and effort during the ride.

## “Did I bonk?”
Over the years, I've heard a few conversations that started with "I was so tired, do you think it was a bonk?". Having experienced a textbook bonk myself, I can tell you one thing: when you bonk, you know it.

It’s because bonking is an incredibly unpleasant ordeal. Your muscles start to feel heavy and weak, and every pedal stroke becomes a struggle. It’s as if your legs have turned into lead, making it difficult to generate any power. Simple tasks like maintaining speed or climbing even mild inclines become incredibly daunting. Along with physical fatigue, you experience mental fog and difficulty concentrating. It’s hard to stay focused on the road ahead or make sound decisions, which can get you in real trouble.

The energy drop during a bonk can be swift and severe. One moment you might feel like you’re managing fine, and the next, it’s like all your energy has vanished. You may start to feel shaky and lightheaded. Simple actions like gripping the handlebars or reaching for water become almost impossible. 

The most telling sign that you bonked are emotional fluctuations, ranging from frustration and irritability to anxiety and desperation. It can be mentally taxing to realize you’re struggling so much with ordinary easy tasks.

Also, during a bonk, your body craves food desperately. You might find yourself suddenly daydreaming about food and only food.

So, to determine whether you bonked, think if the above description matches your experience. If it does, then I'd like to welcome you to the club. But don’t feel bad, there are many celebrities in this club.

![bonking-explained_blogpost2.jpg](https://cdn.rouvy.com/cms/bonking_explained_blogpost2_da9a0b9f5b/bonking_explained_blogpost2_da9a0b9f5b.jpg)

## Famous cases of bonking

One famous example among pro cyclists is the case of Lance Armstrong during the 2000 Tour de France. In the 17th stage of the race, Armstrong experienced a severe bonk. It happened on the slopes of the Col de Joux-Plane, a challenging mountain pass. Despite being a dominant rider and a strong contender for the overall victory, he struggled to maintain his pace and lost considerable time to his competitors. 

Another case of celebrity bonking occurred during the 2013 Giro d’Italia when race leader Vincenzo Nibali suffered a severe bonk during a mountain stage. Nibali’s exhaustion became evident as he struggled to maintain his pace, eventually losing significant time and the coveted pink jersey.

Another famous incident involved Miguel Indurain during the 1991 Tour de France. The five-time Tour champion bonked on the iconic climb of the Col du Tourmalet, losing valuable time and narrowly holding onto his overall lead. 

 
![bonking-explained_blogpost3.jpg](https://cdn.rouvy.com/cms/bonking_explained_blogpost3_3b5f5316e2/bonking_explained_blogpost3_3b5f5316e2.jpg)
 
## You need hours to fully recover from a bonk

In mild cases, where you recognize the bonk early and consume a sufficient amount of easily digestible carbohydrates, recovery may be relatively quick. In such instances, it may take anywhere from 30 minutes to an hour or so to start feeling better and regain enough energy to continue cycling at a reasonable pace.

However, in more severe cases of bonking, when you have depleted your glycogen stores completely, the recovery time may be much longer. It can take several hours for the body to fully replenish glycogen stores, especially if you fail to consume enough carbohydrates during the recovery period. In extreme situations, where the bonk has led to dehydration or other complications, recovery may take even longer, possibly extending to several days.

**It’s important to note that prevention is always better than recovery. Here are some tips.**

![bonking-explained_blogpost4.jpg](https://cdn.rouvy.com/cms/bonking_explained_blogpost4_3a3a5f6628/bonking_explained_blogpost4_3a3a5f6628.jpg)

## Tips to avoid bonking
### Proper Nutrition and Hydration

One of the primary reasons cyclists bonk is the depletion of glycogen stores in the muscles and liver, which leads to a sudden drop in energy levels. To avoid this, it's crucial to maintain proper [nutrition and hydration](https://rouvy.com/blog/cycling-supplements-that-work) throughout your ride. Consume a balanced diet rich in carbohydrates, proteins, and healthy fats leading up to your ride. During your ride, fuel your body with easily digestible carbohydrates such as energy gels, sports drinks, and energy bars. Stay hydrated by drinking fluids regularly, preferably a mix of water and electrolyte-rich beverages.

### Plan Your Pre-Ride Meal

A well-balanced pre-ride meal can provide a solid foundation of energy.. Consume a meal consisting of complex carbohydrates, lean proteins, and healthy fats around 2-3 hours before your ride. Opt for foods like whole grains, fruits, vegetables, eggs, and yogurt. Avoid heavy, greasy, or high-fiber foods that can cause digestive discomfort during your ride.

### Pace Yourself

One common mistake that leads to bonking is starting too fast and exhausting your energy early on. Instead, pace yourself by starting at a comfortable intensity and gradually building up speed and effort. Pay attention to your heart rate or perceived exertion levels and make adjustments accordingly. Maintaining a steady and sustainable pace will help conserve energy and prevent the rapid depletion of glycogen stores.

### Ride Within Your Limits

While pushing yourself is important for progress, it's equally vital to know your limits. Be realistic about your fitness level, the length of your ride, and the terrain you'll be encountering. Pushing too hard without adequate training or preparation significantly increases the chances of bonking. Gradually increase the duration and intensity of your rides to build endurance over time.

### Take Regular Breaks

During longer rides, taking short breaks can be beneficial for both physical and mental recovery. Use these breaks to refuel, rehydrate, and stretch your muscles. Listen to your body and rest when needed. Even a few minutes of rest can help recharge your energy levels and prevent exhaustion.

## Final remarks
Hopefully, I got it across that bonking isn't something you want to go through. Bonking isn't just a nuisance or a funny story to tell your buddies. Bonking stinks. It's a complete shutdown of basic functions except those you need to survive. Bonking is like getting a flu and a panic attack at the same time, where you wish it was all just a bad dream. Now that you know, remember to always eat a big meal before [longer rides](https://rouvy.com/blog/first-century-ride), and have enough [snacks to fuel your body](https://rouvy.com/blog/cycling-supplements-that-work).

#### Have fun and stay safe.


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Bonking: what it is, how it feels, and tips to never experience it

## The evolution of gravel bikes
The roots of gravel biking can be traced back to the early 2000s, when riders began
exploring unpaved roads and trails on traditional road bikes. It evolved out of the mountain
bike boom of the 80's, which started in Northern California, when cyclists adapted their bikes
and began exploring rougher terrain. As cyclists sought greater freedom to tackle the wide
range of terrains, bike manufacturers recognized the need for more specialized equipment.
So gravel bikes emerged as a category of their own, combining the agility and speed of road
bikes with the ruggedness and durability required for off-road adventures.
## What is a gravel bike?
So basically gravel bikes sit between road bikes and mountain bikes, combining the
characteristics of both while offering unique advantages.

Let's look at the comparison:
- Gravel bikes typically feature wider tyres from 35-50mm, while road bikes are usually

- 30mm max. Gravel bikes also have greater tyre clearance.
- In general, gravel bikes have drop-handlebars as opposed to the flat-bars of mountain
bikes.

- Gravel bikes have a more relaxed geometry, allowing riders to comfortably navigate rough
terrain, absorb vibrations, and maintain control on loose surfaces.

- Gravel bikes almost always come equipped with disc brakes for reliable stopping power in
various conditions. Nowadays they also have their own dedicated group-sets so you can
shift gear more easily in steep climbs on unpaved roads.

While mountain bikes excel in extreme off-road environments, they can be overkill for less
physically-demanding gravel paths. Gravel bikes strike a good balance by offering efficiency
and speed on smooth surfaces, agility on trails, and the versatility to handle a variety of
riding styles. This flexibility has contributed to their popularity among cyclists seeking a
cycling experience that combines diversity and speed, from long-distance endurance rides to
exploring remote countryside routes. This is especially true for bike-packing which is also
currently en vogue and for which the gravel bike is the perfect option.

Gravel bikes have also become a popular choice among urban cyclists who want speed and
dexterity on city roads and pathways. They're like the more expensive and elegant cousin of
flat-bar hybrid bikes. There's also a safety benefit as gravel bikes avoid the traffic dangers of
main roads as well as the dreaded peloton pile-up.

![shutterstock_1808371489 2.jpg](https://cdn.rouvy.com/cms/shutterstock_1808371489_2_d26e79888e/shutterstock_1808371489_2_d26e79888e.jpg)

## Advantages of gravel bikes

**The desire for adventure and exploration**: Gravel bikes open up a world of possibilities for cyclists eager to venture off the beaten path. They offer the freedom to explore gravel roads, fire trails, and scenic backcountry routes that were previously
inaccessible with traditional road bikes.

**Versatility and adaptability**: They are built to handle a wide range of terrains, making them incredibly versatile. Whether it's cruising on smooth pavement, tackling rough gravel paths, or venturing onto mild singletrack trails, gravel bikes can handle it all. This versatility eliminates the need for multiple specialized bikes and appeals to
riders looking for a one-bike-for-all solution.

**Comfort and endurance**: The relaxed geometry and wider tires of gravel bikes provide enhanced comfort over long distances. The ability to absorb shocks and vibrations on unpaved surfaces means less fatigue and soreness, enabling cyclists to tackle extended rides with greater ease.

**Social cred**: The rise of gravel riding has attracted and fostered a vibrant community.
Gravel events and races, such as [Gravel Grinders](https://ilovebicycling.com/what-is-a-gravel-grinder/), have gained popularity worldwide, bringing together riders of all abilities and backgrounds. These events promote camaraderie, friendly competition, and a shared passion for adventure.

Gravel biking has always promoted a more punk and rebellious spirit, positioning itself outside the mainstream. The same strict rules of attire that accompany road riding don't apply, and there's a healthy lack of the snobbery of what you can and can't wear. Like the landscape itself, this form of riding is a bit more wild and rough and this makes it more appealing to free-spirited riders.

![shutterstock_1229247991.jpg](https://cdn.rouvy.com/cms/shutterstock_1229247991_4b5dfdd38f/shutterstock_1229247991_4b5dfdd38f.jpg)

## Gravel Racing

The growing popularity of gravel riding as a pastime has also led, inevitably, to the growth of
the format as a competitive sport with popular events like [Unbound](https://www.cyclingnews.com/unbound-gravel/). The main growth area is in the US, strongly fueled by the opportunity to build a reputation outside of the shadow of the big Grand Tours of Europe. As the scene continues to establish itself, [new stars](https://www.cyclingweekly.com/racing/bike-racings-newest-frontier-as-gravel-racing-defines-itself-these-riders-are-leading-the-charge) are emerging. The dynamic nature of the format has allowed a new generation of social-media-savvy riders to capture the spirit of the sport with a combination of compelling narratives and visuals.

Gravel racing is more user-friendly but still physically demanding. This makes it more
relatable so audiences can connect with it more. For cyclists who find road racing a bit elitist,
gravel is more accessible.

At races, pros line up alongside aspiring amateurs and riders often compete as individuals rather than the elitist teams of road racing.
Gravel events draw a more laid-back community. People enter for the joy of it, to meet the
challenge, not just to win.

Riders can combine a sense of fun and competitiveness and this has led to many pro-road riders rediscovering their love for cycling through gravel.
It's also why advertisers are drawn to it gravel - aesthetically and spiritually. It's a perfect match of spirit, coolness and beautiful scenery.
It has to be said however, it's still not a bonafide spectator or TV-friendly sport. The remote
locations, and spread out nature of the riders doesn't make it truly compelling for audiences.

But maybe that will change as the success of Netflix's Tour de France has shown.
Certainly the first World Gravel [Championship in 2022](https://www.uci.org/competition-hub/2022-uci-gravel-world-championships/1jUyDHEvgCS7fc1LnTFJ9Y) was a big deal and a huge leap forward in the legitimacy of the sport.

## Gravel bike routes on ROUVY

[ROUVY](https://rouvy.com/) has always been committed to providing a wide range and variety of indoor routes
around the world for riders to try and the rise of gravel bikes popularity has seen a rise in
demand for gravel and off road routes. So we have [delivered](https://rouvy.com/routes/gravel-and-off-road). There are plenty to choose
from but some of our favourites are the [Sani Gravel Climb](https://my.rouvy.com/virtualni-trasy/detail/87880) in South Africa, the [Schultz Pass Road](https://my.rouvy.com/virtualni-trasy/detail/83974) in Arizona and the [Capitol Reef National Park](https://my.rouvy.com/virtualni-trasy/detail/94520?_ga=2.88372635.1090816233.1689437284-1840610010.1685958867) in Utah. They'll give you a flavour of
gravel rides and offer a different experience than classic roads. More gravel routes will be
coming later in the year with new videos from Iceland and Namibia.

![Screenshot 2023-07-17 at 10.37.34.png](https://cdn.rouvy.com/cms/Screenshot_2023_07_17_at_10_37_34_5c90b5e520/Screenshot_2023_07_17_at_10_37_34_5c90b5e520.png)

### The nitty-gritty of gravel bikes.

Gravel biking represents an exciting blend of road cycling and off-road exploration, attracting
cyclists with its versatility, adaptability, and unique spirit. Gravel bikes have quickly become
the go-to choice for riders seeking new challenges and memorable experiences that asphalt might not be able to provide.
A huge part of their appeal is what gravel biking represents - freedom and attitude.
It's clear that this exciting cycling discipline is here to stay, inspiring riders to embark on
some very special off-road adventures.
If you haven't already, give it a try some time.

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What's gravel biking and why is it so hot now?

Pro cyclists are no exception. Cycling is an exhilarating sport that requires endurance, stamina, and leg power. Your focus may be on improving your aerobic capacity through [long rides](https://rouvy.com/blog/first-century-ride), but integrating strength training into your routine can make a big difference. In addition to improving performance, strength training will help you prevent injuries. 

My goal in this article is to help you understand the importance of strength training, explain its physiological benefits and some nuances, and equip you with top strength exercises you can incorporate into your daily regimen.

![Strength training for cyclists_blogpost2.jpg](https://storage.googleapis.com/cdn.virtualtraining.eu/cms/Strength_training_for_cyclists_blogpost2_d6b31221af/Strength_training_for_cyclists_blogpost2_d6b31221af.jpg)

## Why is Strength Training Important for Cyclists?
 
I could give you a dozen reasons why strength exercises are good for you, but here are five reasons to get you motivated:

### Increased Power

It helps you build muscle mass and recruit more muscle fibers, so you can ride more efficiently and quickly. With stronger muscles you can accelerate faster and ride faster. You'll also handle tough terrain and sprint better (1).

### Fewer Injuries

It is common for cyclists to develop muscle imbalances and overuse injuries because cycling is primarily lower body-focused. A strength training program corrects these imbalances by strengthening the entire kinetic chain, which reduces the risk of cycling-related injuries such as knee, lower back, and hip problems. In addition to improving stability, strengthening the muscles surrounding the joints helps reduce strain and absorb impact (2).

### Enhanced Endurance

By strengthening the muscles involved in cycling, you'll be able to ride faster and conquer challenging terrains with greater ease, since you can sustain a high power output for longer periods of time. It allows you to keep up a consistent pace, delay fatigue, and push your limits during long rides and races by improving your endurance (3).

### Improved Efficiency

With strength training, you improve your pedal stroke efficiency by improving your balance and stability. You are able to maintain proper posture, which allows for optimal force transfer through the pedals and minimizes energy waste. Your upper body will be more effective at channeling power to your legs if you develop a strong core and stable upper body (4).

### Bone Health

In contrast to strength training, cycling is a low-impact sport that doesn't stimulate bone growth. Strength training, however, stresses the skeletal system and increases bone density. You can strengthen your bones and lower your risk of osteoporosis by incorporating weight-bearing exercises into your workout routine (5).

![Strength training for cyclists_blogpost3.jpg](https://storage.googleapis.com/cdn.virtualtraining.eu/cms/Strength_training_for_cyclists_blogpost3_19dacbebda/Strength_training_for_cyclists_blogpost3_19dacbebda.jpg)

## Your Top 10 Strength Exercises
 
Now that we've covered what strength training can do for you, here are the top ten strength exercises you can try at your local gym, or even at home. Many of them are so simple, that there's really no excuse not to try them out.

### 1.	Squats
Squats are a compound exercise that targets multiple lower body muscles, including quadriceps, hamstrings, glutes, and calves. They mimic the pedaling motion and strengthen the muscles used during cycling. Start with bodyweight squats and gradually progress to weighted squats for added resistance.

### 2.	Deadlifts
Deadlifts target the posterior chain, including the glutes, hamstrings, and lower back. This exercise improves overall power and stability, which is essential for maintaining an efficient and strong cycling posture. Begin with light weights and focus on proper form before gradually increasing the load.

### 3.	Lunges
Lunges engage the quadriceps, hamstrings, and glutes while also challenging your balance and stability. They help correct muscle imbalances and enhance single-leg strength, crucial for climbing hills and sprinting. Perform walking lunges, stationary lunges, or reverse lunges to target different muscle groups.

### 4.	Step-ups
Step-ups simulate the motion of climbing hills and help build strength in the glutes, quadriceps, and hamstrings. They also improve balance and coordination. Use a step, bench, or sturdy box and step up with one leg at a time, alternating between legs.

### 5.	Planks
Planks strengthen the core muscles, including the abs, obliques, and lower back. A strong core provides stability, allowing for efficient power transfer from the upper to the lower body during cycling. Hold a plank position for 30-60 seconds, focusing on maintaining proper alignment and engaging the core muscles.

### 6.	Russian Twists
This exercise targets the obliques and improves rotational strength. It enhances core stability, which is essential for maintaining balance while navigating turns and corners during cycling. Sit on the floor with your knees bent and feet lifted off the ground, then twist your torso from side to side while holding a weight or medicine ball.

### 7.	Leg Press
The leg press machine is excellent for targeting the quadriceps, hamstrings, and glutes. It allows you to lift heavier loads safely, stimulating muscle growth and power development. Adjust the seat and foot position to ensure proper alignment and perform controlled leg presses.

### 8.	Calf Raises
Strong calves are crucial for generating power during the upward phase of the pedal stroke. Calf raises help strengthen the calf muscles and improve ankle stability. Stand on the edge of a step or use a calf raise machine, rise up on your toes, and slowly lower down.

### 9.	Dumbbell Rows
Dumbbell rows work the upper back, shoulders, and arms, which are often neglected in cycling. Strengthening these muscles helps maintain a balanced posture and reduces the risk of shoulder and neck discomfort. Bend forward at the hips, keeping your back straight, and row the dumbbells towards your waist.

### 10.	Glute Bridges
Glute bridges activate the glutes, hamstrings, and lower back. They strengthen the posterior chain and improve hip extension, which is vital for generating power during each pedal stroke. Lie on your back with your knees bent, lift your hips off the ground, and squeeze your glutes at the top of the movement.

![Strength training for cyclists_blogpost4.jpg](https://storage.googleapis.com/cdn.virtualtraining.eu/cms/Strength_training_for_cyclists_blogpost4_c3b6b29066/Strength_training_for_cyclists_blogpost4_c3b6b29066.jpg)
## Nuances and Things to Avoid in Strength Training

Despite the numerous benefits of strength training, it's essential to approach it with care and consider certain nuances. Here are some key points to keep in mind:

### Periodization
Just like with [cycling training plans](https://www.google.com/url?q=https://rouvy.com/blog/ultimate-fuhrung-cycling-trainingsplan&sa=D&source=docs&ust=1687270715598667&usg=AOvVaw2Fsvtlsln9Wn5qv0FW7pEo), you should incorporate periodization into your strength training plan. Periodization involves dividing the training program into specific phases, such as hypertrophy, strength, and power. Each phase focuses on different training goals and intensities, allowing for proper recovery and adaptation. Consulting with a coach or trainer who specializes in cycling can help you create an effective periodized strength training plan.

### Functional Movements
Emphasize functional movements that mimic the cycling motion and engage multiple muscle groups simultaneously. While isolation exercises can be beneficial for targeting specific muscle imbalances or weaknesses, prioritize compound exercises that promote overall strength and coordination. Functional movements like squats, deadlifts, lunges, and step-ups closely resemble the muscle activation patterns used during cycling.

### Proper Form and Technique
Ensure that you perform each exercise with proper form and technique. Incorrect form can lead to injuries or ineffective training. If you're new to strength training, consider working with a qualified trainer who can teach you the correct techniques and provide feedback on your form. Focus on maintaining a neutral spine, engaging the appropriate muscles, and moving through a full range of motion.

### Gradual Progression
Start with lighter weights and gradually increase the load as your strength and technique improve. Avoid the temptation to lift heavy weights right from the start, as it can increase the risk of injury. Progressive overload is key to stimulating muscle growth and strength gains. Monitor your progress, track your weights, and aim to gradually increase the resistance over time.

### Recovery and Rest Days
Strength training places stress on the muscles and requires adequate [recovery](https://rouvy.com/blog/rest-and-recovery-training) for adaptation and growth. Allow for rest days between strength training sessions to give your muscles time to repair and rebuild. This also helps prevent overuse injuries and promotes overall recovery. Balancing strength training with cycling workouts and rest days is essential for achieving optimal results.

### Individualization
Each cyclist has unique strengths, weaknesses, and goals. It's important to tailor your strength training program to your specific needs and limitations. Assess your current fitness level, identify any muscular imbalances, and focus on exercises that address those areas. If you have any pre-existing injuries or medical conditions, consult with a healthcare professional or physical therapist to ensure that your strength training program is safe and appropriate for you.

### Avoid Excessive Training Volume
While strength training is beneficial, avoid excessive volume or frequency that could interfere with your cycling performance or recovery. Balance your strength training sessions with your cycling workouts to prevent excessive fatigue. Remember, cycling remains the primary focus, and strength training should complement and support your cycling goals.

![Strength training for cyclists_blogpost5.jpg](https://storage.googleapis.com/cdn.virtualtraining.eu/cms/Strength_training_for_cyclists_blogpost5_25a5a5f1d8/Strength_training_for_cyclists_blogpost5_25a5a5f1d8.jpg)
## Final remarks
Integrating strength training into your cycling routine is a wise investment that will yield remarkable benefits. By engaging in exercises that target the major muscle groups used in cycling, you can enhance your power, prevent injuries, improve endurance, and enhance your overall cycling efficiency. However, it's important to approach strength training with care, considering nuances such as periodization, functional movements, proper form, gradual progression, recovery, individualization, and avoiding excessive training volume. Remember to listen to your body, consult with professionals when you’re not sure, and enjoy the journey of becoming a stronger and healthier version of yourself.


**Sources:**

1.	Ronnestad et al., 2019, "Optimal Exercise Modes to Target Lower-Body Power in Recreational Cyclists.
2.	Buckeridge et al., 2018, "Effectiveness of Strength Training on Musculoskeletal Injuries in Recreational Cyclists: A Systematic Review.
3.	Turner et al., 2016, "Strength Training for Endurance Performance: Integration of Physiological and Biomechanical Concepts.
4.	Sandbakk et al., 2018, "The Physiological and Biomechanical Factors Contributing to Enhanced Endurance Performance in Nordic Skiing Compared with Running.
5.	Kelley et al., 2019, "Effects of High-Intensity Resistance Training on Bone Mineral Density in Young and Older Adults: A Systematic Review and Meta-Analysis.


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Improve your cycling performance with these 10 strength exercises

We often get asked questions about VO2 max, and it can be difficult to understand the value of knowing yours. In this article, we want to tell you everything you need to know about VO2 Max and how you can use it. Here’s what we're going to discuss:

-	**What is VO2 Max?** 
-	**How Is VO2 Max Measured?** 
-	**Is VO2 Max Important?** 
- **How Do I Improve My VO2 Max?**


## What is VO2 Max?

VO2 Max is also known as your **Maximal Oxygen Uptake**. It’s a measurement of the amount of oxygen you can use during intensive exercise. A lot of people use it as an indication of [cardiovascular fitness and aerobic capacity](https://health.ucdavis.edu/sports-medicine/resources/vo2description). 

Oxygen is a vital part of the breathing process and is needed to fuel the body. Without it, we would struggle to literally do anything. When it comes to exercise, the more oxygen we can get, the further we can push ourselves, and the better we are able to perform.
 
Cyclists are known to have VO2 Max scores which are literally off the scale compared to estimates of the regular population. The higher your VO2 Max score, the better you can hold high-intensity exercise. In real-world terms, it means the longer you can power up that climb or the stronger the last few minutes of that TT you're riding. 


## How Is VO2 Max Measured?

VO2 Max is measured in **ml/kg/min** and then converted to METS. It looks like this: 1 MET is equivalent to **3.5 mL 02 / kg x minutes**. This means millilitres of oxygen per kilogram of body weight per minute. Basically, it means the amount of oxygen a person intakes and utilizes during high-intensity exercise. 
 
![VO2max_blogpost2.jpg](https://storage.googleapis.com/cdn.virtualtraining.eu/cms/VO_2max_blogpost2_ef78b3e074/VO_2max_blogpost2_ef78b3e074.jpg)

## What’s a VO2 Max test?

You've probably seen adverts or read articles and seen a picture of athletes wearing clear masks on treadmills and exercise bikes. This is more than likely a picture of someone doing a VO2 Max test. 

A standard VO2 Max test ([Spiroergometry](https://pubmed.ncbi.nlm.nih.gov/23847911/)) lasts around 8 to 12 minutes. The intensity continually ramps higher and higher until the participant reaches full exhaustion or the test ends. The mask is designed to measure the oxygen, and the testee will also wear a heart rate monitor, and physiological responses such as blood pressure, ECG and respiratory gases (oxygen and carbon dioxide levels).are also recorded. Cyclists from pro peloton usually undergo Spiroergometry after pre-season preparation or when needed. Factors like injury or upcoming races are important to consider, so the frequency can vary. If you want to discover the level of your VO2 Max we recommend visiting a local sport clinic or gym who can help you not just with the measurement, but also with an explanation and personalized tips for improvements.

![VO2max_blogpost3.jpg](https://storage.googleapis.com/cdn.virtualtraining.eu/cms/VO_2max_blogpost3_a75d1c1105/VO_2max_blogpost3_a75d1c1105.jpg)


## What’s a good VO2 Max result?

A good VO2 Max result depends on many things, such as age and fitness level. Here’s a good example of some average values for men and women from 20 to 79 years old. These charts and data came from [Healthline](https://www.healthline.com/health/vo2-max#averages). 

**Male**
![VO2max_blogpost4.png](https://storage.googleapis.com/cdn.virtualtraining.eu/cms/VO_2max_blogpost4_c827eb4833/VO_2max_blogpost4_c827eb4833.png)

**Female**
![VO2max_blogpost5.png](https://storage.googleapis.com/cdn.virtualtraining.eu/cms/VO_2max_blogpost5_c613d4c595/VO_2max_blogpost5_c613d4c595.png)

The results above are focused on 'ordinary' people. When you get results from pro cyclists, they are much higher. A World Tour Pro cyclist will be between 75 and 90 METS. This means they can take in a phenomenal amount of oxygen and utilize it properly. 


## Is VO2 Max important?

Many often ask us if VO2 Max is important for a cyclist. Well, it definitely is, and even in daily life, is valuable data to know. Here’s why you might want to learn your VO2 Max:

#### A strong indication of health and fitness

Generally, the higher your VO2 Max is, the better your [health and fitness level](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4836566/) will be. A higher VO2 Max is associated with a lower risk of chronic diseases such as obesity and diabetes. Another common thing for people with a high VO2 Max is they have a much lower risk of heart attacks, high blood pressure and strokes. 

#### A reliable measure of endurance performance

Cyclists with a high VO2 Max can generally perform much better than cyclists with a low VO2 Max. They have the ability to work at higher capacities and also hold it for much longer. It’s a test often done on cyclists who might be trying out for a professional team or to see if their training is working. 


## How Do I Improve My VO2 Max?

[To increase VO2 max](https://www.youtube.com/watch?v=NlbqkKFgBhw), you should incorporate high-intensity interval training (HIIT) and aerobic interval training (AIT) into your weekly routine. Here are a few examples of training sessions that target VO2 max improvement:

-	**HIIT:** 
○	Warm-up: 10 minutes of easy cycling to gradually increase heart rate. 
○	Main workout: 8 sets of 20 seconds all-out cycling sprints followed by 10 seconds of rest (total of 4 minutes). 
○	Cool down: 5-10 minutes of easy cycling to gradually lower heart rate. 
-	**AIT:** 
○	Warm-up: 10 minutes of easy cycling to gradually increase heart rate. 
○	Main workout: 4 sets of 4 minutes at high intensity (around 85-90% of maximum heart rate) followed by 3 minutes of active recovery at low intensity (around 50-60% of maximum heart rate). 
○	Cool down: 10 minutes of easy cycling to gradually lower heart rate. 

Training sessions for VO2 Max are not always easy to perform while riding outside, due to many aspects like route profile, traffic, time etc. It's easier and more effective to do them on a turbo trainer on ROUVY. Our two favorites are the VO2 Max Booster and the VO2 Max Maximiser (found in the Workouts section of the ROUVY app) . 

 
![VO2max_blogpost6.jpg](https://storage.googleapis.com/cdn.virtualtraining.eu/cms/VO_2max_blogpost6_1245586a81/VO_2max_blogpost6_1245586a81.jpg)

These short and sharp sessions take you to high levels of intensity, which are still sustainable. If you want to boost your VO2 Max, then these are where you will want to start. 


## A Final Note

As cyclists, we're constantly looking for ways to improve our performance and push our limits. 
VO2 max is a crucial parameter for helping cyclists to do this, providing scientific insights into aerobic capacity and endurance potential. By understanding its significance and incorporating targeted training strategies, you can optimize your cycling performance and take your riding to new levels. Remember the key factors to unlocking VO2 max potential are consistency, personalized training and progressive overload. Keep going!

Workouts in particular are an ideal way of building your cycling strength and endurance and ROUVY [has a wide selection](https://rouvy.com/news/workouts-are-now-part-of-rouvy) for you to try on your indoor trainer. Good luck!

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Beyond The Basics, Exploring VO2 Max!

## A brief history of coffee

Coffee's journey to becoming the 3rd most consumed beverage in the world dates back centuries and is intertwined with various cultures and civilizations. Its origin can be traced back to the highlands of Ethiopia in the 9th century, where legend has it that a goat herder named Kaldi discovered the stimulating effects of coffee after noticing his goats became strangely energized after eating the red berries of the coffee plant. Unfortunately, it is probably nothing more than a legend but this really is where coffee originated… and it's still a great story. 
From Ethiopia, coffee's popularity spread to the Arabian Peninsula, where it took on a key role in social and cultural life. By the 15th century, coffee cultivation and trade flourished, and coffeehouses, known as "qahveh khaneh," began to emerge. These establishments quickly became vital hubs for social interaction and cultural exchange - (especially since alcohol was forbidden in Moslem countries), and coffee became the drink of choice here. 
In the 16th century, coffee made its way to Europe through trade routes and quickly caught on. The first coffeehouse in Europe, known as "Bottega del Caffè," was opened in Venice in 1645. From there, coffeehouses began to pop up across major European cities, becoming vibrant meeting places where intellectuals, artists, and merchants gathered to exchange ideas and engage in lively conversations. 

 ![Alt](https://cdn.rouvy.com/blog/481/cycling-and-coffee-blogpost2fiow.png)
A 17th century London coffeehouse



Around this time in Europe, water was not widely available to drink in urban areas as it was unsanitary, so most people drank a mild beer instead. This had the inevitable, and rather unfortunate, outcome of creating a population that was permanently drunk. When coffeehouses began to appear and encouraged a sober clientele, it had the effect of producing clear and rational thinking. The Age of Enlightenment had arrived! 
The Enlightenment era in the 18th century saw coffeehouses become a hotbed of revolutionary ideas, with influential figures such as Voltaire, Rousseau, and Benjamin Franklin frequenting them.

Coffee was first introduced to North America in the mid 1600s but it wasn't until the 18th century that it really took off. During the American Revolutionary War (1775-1783), coffee played a vital role as the drink of choice among the rebels. Soldiers and civilians alike embraced coffee as a patriotic alternative to tea, which had become a symbol of British oppression due to the infamous Boston Tea Party. Coffee soon became a symbol of American freedom and independence.

Now tea, coffee's main rival in the global hot beverage stakes, might have a deserved perception as a refreshing and civilized drink but coffee, with its energizing properties, was dynamic and cool. And dynamism and coolness is a very attractive commodity. 

The rise of specialty coffee, artisanal brewing, and the popularity of espresso-based drinks have all contributed to coffee's current massive global appeal, particularly in Western countries and urban centres. Coffeehouses have continued to play a significant role in the social and cultural movements of the time. They provide a space for people from all walks of life to come together, breaking down social barriers and creating an environment of equality and inclusivity. Here, individuals can engage in conversation, share news and opinions, and form connections that transcend social hierarchies.


### Coffee fun facts 
●	2.25 billion cups of coffee are drunk every day. 
●	It's the 2nd most traded commodity in the world (after crude oil). 
●	The world's most expensive coffee is called Kopi Luwak, and is made from coffee beans that have been digested and excreted by a Civet cat. The unusual and time-consuming production process gives it a unique flavour and high price tag.

 ![Alt](https://cdn.rouvy.com/blog/481/cycling-and-coffee-blogpost362nv.png)
Mirador des Colomer, Formentor, Majorca.

## The rise of coffeehouse culture and cycling

As cycling gained popularity in the 19th century, coffeehouses began to become natural gathering spots for cyclists. They provided a place for riders to rest, refuel, and share their cycling experiences. Cyclists would often meet at coffeehouses before and after their rides, creating a sense of camaraderie and community.
Coffeehouses, with their laid back and friendly atmosphere, also offered a perfect antidote to the physical exertion of cycling. Cycling and coffeehouses both represented the joy of embracing life's simple pleasures. It was a perfect match. 


## The recent rapid rise in popularity

The bond between coffee and cycling was already strong but it really accelerated in the 2nd half of the 20th century. 
A crucial spark for this was when Italian espresso manufacturer FAEMA sponsored the Faema cycling team in the late 60s, which included Belgian cyclist Eddy Merckx. 
The move was an inspired one as Merckx, widely recognised as the greatest cyclist of all time, brought massive awareness and credibility to the brand. During the rest of the 20th century, other coffee companies sponsored individual cyclists and teams and established the trend but hasn't stopped since. Coffee's public image of cultural coolness, combined with its energy inducing properties, was a perfect match for sport and the society we live in today. 

As cyclists gravitated to cafés and espresso bars as a place to relax, recover and chat, this trend also gave rise to the concept of the “the coffee ride” - a term used to describe a low-key recovery ride (usually starting and/or ending at a café) with a strong social bonding emphasis. 

The rise of social media has also created a new explosion of connectivity between coffee and cycling. Routes can now be planned around coffee stops and there, sharing stories and photos at cafés has opened up a whole new dimension to the relationship. Meeting up and starting a ride with a coffee and then ending the ride with another (as well as cake of course!) has become an engrained ritual of outdoor cycling. 


### More Coffee fun facts

●	The term "Americano" for a coffee drink originated during World War II when American soldiers stationed in Europe found the espresso shots too strong and began diluting them with hot water. 
●	The term "Cappuccino" originates from the Capuchin friars, an order of monks known for wearing brown hoods. The colour of the drink resembles the colour of the hoods, leading to the name "cappuccino." 
●	Coffee beans are not actually beans; they are the seeds of the coffee plant's fruit, often called coffee cherries.



 ![Alt](https://cdn.rouvy.com/blog/481/cycling-and-coffee-blogpost4b6h4.png)


## The science behind the connection

The link between cycling and coffee goes beyond simple tradition—it also has a scientific basis and has become part of the cyclist's [nutritional regime](https://rouvy.com/blog/nutrition-indoor-cycling). Coffee contains caffeine, a [natural stimulant that affects the central nervous system](https://www.frontiersin.org/articles/10.3389/fspor.2020.574854/full), promoting alertness, improving focus, and reducing fatigue. When drunk before a ride, coffee can provide a boost of energy and enhance performance, making those uphill climbs a little more manageable. That's why it's high on the [list of effective supplements](https://rouvy.com/blog/cycling-supplements-that-work) that cyclists use to improve their performance. 
What's more, coffee has been found to increase the release of fatty acids into the bloodstream, which can serve as a valuable fuel source for endurance activities like cycling. So, next time you're planning a long ride, a cup of coffee might not only taste good, but will also give you a long-term physical boost. 

### The coffee effect 
It smells good. It tastes good. But what actually happens to your body when you drink it? Let's dive into the science behind the connection between coffee and its effects on our physiology.

**Caffeine, the energizing molecule:** At the heart of coffee's stimulating properties lies caffeine, a natural compound classified as a psychoactive substance. When you drink coffee, caffeine enters your bloodstream and quickly makes its way to the brain. There, it blocks adenosine receptors, which are responsible for promoting sleep and relaxation. By blocking these receptors, caffeine inhibits the calming effects of adenosine and induces a sense of wakefulness and alertness.

**Enhanced cognitive function:** One of the reasons coffee is such a popular choice before a bike ride or any mentally demanding activity is its ability to [enhance cognitive function](https://pubmed.ncbi.nlm.nih.gov/20182035/). Caffeine increases the release of dopamine and norepinephrine in the brain - neurotransmitters associated with improved mood, concentration, and focus. As a result, a cup of coffee can help you feel more mentally sharp and ready to tackle the challenges ahead, whether it's navigating a tricky trail or embarking on a long-distance ride.

**Boosting physical performance:** Coffee can also give your[ physical performance](https://pubmed.ncbi.nlm.nih.gov/29509641/) a much-needed boost. Caffeine stimulates the release of adrenaline, the "fight-or-flight" hormone that prepares your body for intense physical exertion. Adrenaline increases heart rate, blood flow, and oxygen delivery to the muscles, which can enhance endurance and performance during cycling. 
Moreover, caffeine has been shown to increase the mobilization of fatty acids from fat stores, making them available as an energy source. This can be particularly beneficial during long rides when your glycogen stores start to deplete. By tapping into your body's fat reserves, coffee can provide a sustained source of energy, helping you power through those challenging climbs and extended cycling sessions.

**Metabolic boost and fat burning:** In addition to its performance-enhancing effects, coffee may also contribute to weight management. Caffeine has been found to [stimulate thermogenesis](https://pubmed.ncbi.nlm.nih.gov/33613184/)—the process of heat production in the body - which can increase calorie expenditure. Additionally, caffeine has been shown to enhance fat oxidation, meaning it promotes the breakdown of fat molecules for energy utilization. So, while you're enjoying your favourite cup of coffee, it might just be giving your metabolism a little nudge, and supporting your overall fitness goals.

**Antioxidant power:** Coffee is not just a pick-me-up; it's also a great source of antioxidants. Antioxidants are compounds that help neutralize harmful free radicals in the body, and protect against cell damage and support overall health. Studies have shown that coffee is one of the leading sources of antioxidants in the Western diet, with potential benefits including reducing the risk of chronic diseases such as cardiovascular disease and certain types of cancer.

 ![Alt](https://cdn.rouvy.com/blog/481/cycling-and-coffee-blogpost5hfio.png)


### Even more Coffee fun facts 
●	Finland is the country with the highest coffee consumption per capita. On average, a Finn consumes about 12 kilograms (26 pounds) of coffee per year. 
●	In 1674, the Women's Petition Against Coffee was published in England, expressing concerns about the influence of coffeehouses on men and claiming that excessive coffee consumption made them "unfit for service." Luckily for us, the petition did not succeed in its aim to ban coffee, and coffeehouses continued to flourish.



## How should you order your coffee?

The options for drinking coffee these days are endless but amongst the cycling community, there are certainly some clear preferences and no-go areas. 
The standard coffee-of-choice is a café solo (or café in France and caffé in Italy) and is taken short and black. This is especially so in the morning or the start of a ride. Adding water to the drink or on the side helps with hydration ([Caffeine itself doesn't dehydrate you](https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/caffeinated-drinks/faq-20057965#:~:text=As%20a%20chemical%2C%20caffeine%20increases,of%20urine%20the%20body%20makes) as long as it's taken in moderation). Also, it's generally recommended that [cyclists should consume caffeine](https://secure.footprint.net/gatorade/stg/gssiweb/pdf/200692114938110.pdf) about 15-60 minutes before starting a ride for optimum results. 
Coffee with milk is generally frowned upon. Milk can be hard to digest during a long ride because of its fatty content. But as a post-ride drink, the fats and proteins in milk with your coffee can help muscles to recover.
Our advice: don't ever order a mocha frappuccino unless you enjoy being laughed at by your peers. 

If you want your caffeine kick but don't like coffee, there are other options like caffeinated gels, pills or [caffeine gum](https://journals.lww.com/nsca-jscr/fulltext/2013/01000/caffeine_gum_and_cycling_performance__a_timing.36.aspx) (which may also be more convenient to take during a ride, rather than elegantly sipping an espresso). There are also alternative soft/energy drinks like Coca-cola and [Red Bull](https://journals.humankinetics.com/view/journals/ijspp/10/7/article-p897.xml), and [tea](https://www.healthline.com/nutrition/caffeine-in-tea-vs-coffee). 
But, of course, none of these alternatives taste as good as coffee. 



## Is caffeine a drug and why is it legal in cycling when other performance enhancing drugs are not? 

Yes, caffeine is considered a drug. It belongs to a class of compounds known as stimulants and is the most widely consumed psychoactive substance in the world. While caffeine does have certain performance-enhancing effects, its use is generally permitted in cycling and other sports because of factors such as prevalence, cultural acceptance, limited performance enhancement, manageable health risks, and practical considerations for testing and enforcement. 

It's also important to point out that drinking too much coffee is bad for you and can cause restlessness, headaches and insomnia. The [amount of caffeine](https://www.healthline.com/nutrition/how-much-caffeine-in-coffee#TOC_TITLE_HDR_3) in one cup of coffee can vary and the ideal amount of coffee to drink every day, along with its [impact on performance](https://pubmed.ncbi.nlm.nih.gov/22142020/), varies from person to person, but the Dietary Guidelines for Americans suggests that the acceptable moderate caffeine intake, which includes coffee, is around 300-400 milligrams (mg) per day or 3-4 cups of brewed coffee. As with so many things in life, coffee should be enjoyed in moderation. 



## Wrap up

Cycling and coffee is a love affair that has developed over centuries and is now stronger than ever. Coffee tastes great, it's a legal stimulant that aids your health and performance and is the hot liquid glue of the coffeeshop culture that has developed to create a strong camaraderie and sense of tribal community amongst riders. 
It's a beautiful relationship. Savour the flavour and enjoy the ride. 

Here at [ROUVY](https://rouvy.com/) we're big coffee aficionados and enjoy it for both work and play… although we're not up to the outstanding boss level of the Finns!
We'd love to hear about your own coffee adventures and preferences, so leave a comment below or share a pic of your favourite coffee drinking spot.

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CYCLING AND COFFEE - THE PERFECT COMBO

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Improve your cycling performance with these 10 strength exercises

Beyond The Basics, Exploring VO2 Max!

CYCLING AND COFFEE - THE PERFECT COMBO

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