
Alex Welburn
Alex is a Physiologist, Performance Coach, who also lectures occasionally at Loughborough
University where he is completing his PhD in Critical power and W'.
After competing for over 10 years on the bike, where he has competed for GB in both
cyclocross and mountain bike events, he now spends his spare time in the mountains as an
aspiring guide. Alex has worked with cyclists of all levels over the last 9 years, from ultra-
endurance world champions to the Women’s TDF. Supporting his PhD he manages The
Performance Project, consulting with and coaching athletes. Finally, he is also a proud
sponsor of southern based LAKA X Pedal Mafia Race Team.
Latest articles by Alex Welburn
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Ask a coach: 'How often should I ride my bike to get fit?'
First we need to reflect on what is meant by ‘getting fit’ - then, with that definite goal in mind, coach Alex Welburn takes us through the optimal volume of riding
By Alex Welburn Published
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Ask a coach: ‘How can I improve my average speed for 2-hour bike rides?’
Here are some targeted training sessions - and some tips for the 2-hour ride itself to boost your average speed
By Alex Welburn Published
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Ask a coach: ‘Are there any fitness benefits of using indoor cycling rocker plates?’
Does this more realistic riding motion stand to really boost your cycling performance, or is it just a gimmick for enjoyment
By Alex Welburn Published
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Ask a coach: ‘Is cycling bad for your posture?’
Hours spent hunched over the bars is one thing - combine that with a desk job and it’s easy for neck and shoulder pain to develop. Coach Welburn shares his tips on how to recover your posture
By Alex Welburn Published
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Ask a coach: ‘What's the most effective off-the-bike exercise for improving my max power?’
The more type 2 muscle fibers you can contract quickly, the greater the amount of force can be produced. This is where gym work can help
By Alex Welburn Published
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Ask a coach: ‘Why am I feeling sluggish on bike rides I usually find easy?’
From lack of sleep to suboptimal nutrition, life stress and overtraining, there many reasons why you might have lost your spark - here’s what to look out for and the changes to make
By Alex Welburn Published
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Ask a coach: ‘Why does VO2max decrease as you get older?’
Several factors contribute to a decline in VO2max, but the inclusion of specific training can help reduce the rate
By Alex Welburn Published
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Ask a coach: ‘I'm over 50, are there any indoor workouts I should avoid?’
Here’s how you can get the most from indoor training as you get older
By Alex Welburn Published
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Ask a coach: ‘Should I cycle commute every day?’
The length of your commute is a major factor; but there are ways to adapt your routine to maximise on the gains of riding into work
By Alex Welburn Published
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Ask a coach: ‘Why is cycling bad for bone density?’
We delve into the health downsides of picking a ‘non-weight bearing’ sport
By Alex Welburn Published
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Ask a coach: ‘Why do my legs cramp after cycling?’
Here’s what’s going on in your body to cause those painful muscle spasms
By Alex Welburn Published
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Ask a coach: ‘I’m cycling more and more, why aren’t I losing weight?’
If you’re looking for healthy weight loss, there’s more to consider than simply upping the amount of time on your bike
By Alex Welburn Published
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Ask a coach: 'Is riding two times a week enough to get fit?'
If your time is limited, how much riding do you really need to do to get fit?
By Alex Welburn Published
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Ask a coach: 'Why am I not seeing gains in my glutes?’
Your glutes are one of the key power-drivers of your pedal stroke - yet it seems some people are not getting the 'gains' they expected. We unpack what's going wrong and how to put it right
By Alex Welburn Published