Coach, should I consider a keto diet for training?
Previously we look at fasted training. Fasted means low calorie (restricting carbohydrate and/or fat and/or protein intake). But what if you combine low carbohydrate with high fats? Then you have …
Coronavirus & Deconditioning
I was diagnosed with coronavirus in September 2020. Here is what I discovered. The immediate effects of coronavirus were expected. Fatigue, loss of taste, muscle aches, headaches but no chest …
Training Readiness
On the science of achieving your goals. Did you ever look up the stats on gym goers? Everyone signs up in January but what happens by July? 80% have stopped …
How *not* to do a roll down test to find your best tyre CRR
Why this roll-down test quickly went downhill David Arthur of cycling weekly recently did a roll down on youtube. It was a pretty nice attempt at face value and it …
Coach am I stuck in a training rut or normal plateau? (on the science of gains)
Do you feel like you might be stuck in a training rut? Yes, its possible, we have all been there, but other options are also likely. Let’s have a look …
Coach, how do I go Faster on Gravel?
What savings apply in a gravel race? Here at FastFitness.Tips we have addressed almost everything about going faster on a road bike. But we haven’t specifically addressed going faster on a …
Why it’s time to ditch your bottle
For years cyclists have used water bottles……but maybe its time to think again? I am rethinking the need to carry a bottle everywhere. And that’s just for me…..if you are …
10 reasons riding climbs feels different (to riding on flat) *at the same watts*
This was a question from the zwift forum. A watt is a watt isn’t it? Yes true. So what’s the difference between 250w climbing and 250w on the flat? Some …
Grunge Waxing: Why Quick Waxing Your Chain is Still Worth it
Most people say no to waxing, I say yes to the quick method….here is why David wrote to me asking “what is the best value per watt equipment change I …
Coach, is there a skinsuit specifically optimized for slow riders?
drag2zero and cycling weekly make some interesting claims….but is it true ( have they broken the laws of physics?) I recently came across a claim from drag2Zero a reputable …
The Ultimate Aero Helmet is your Bald Head! Who Knew!
Until someone invents a dynamic hi-tech solution, a bald head is the best combo of aero and cooling! Coached Athlete Rodrigo recently asked me “what is the best aero helmet …
Coach, How do I Correctly Pace into the Wind (“Wind Corrected Power”)
How do I pace correctly on a windy out and back (or loop) course? If it’s a tailwind on the way out, I tend to go out too hard and blow up in the headwind on the way back. Is there a correct way to pace a race like this?
Coach, is Exercise Safe with Coronavirus?
I was asked recently by a coached rider “should i reduce the amount of high intensity intervals at zone5,z6,z7 due to the possibility of immunosuppression, after all we are all …
Is FTP physiologically real…or does it exist only in Coggan’s imagination? (updated 2022)
Background Everyone has an opinion on FTP, their own FTP, your FTP, my FTP, their dog’s FTP. There is no denying that FTP has been a success in the sense …
Coach, how much better are Pros and regular guys like me?
Greg Lemond …. Tour Winner 1986, 1989, 1990 I was wondering recently whether Greg Lemond’s famous quote is really true……do pros struggle as much as beginners? Obviously with decades …
Coach, should I go for asymmetrical front vs rear (23c+25c) tyres (or wheels!)
One of my favourite videos is our surface calculator (watch here) ; it never got many views but it helps clarify your tyre pressure on any surface conditions both in …