Latest articles by James Spragg
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Ask a cycling coach: 'Can you get fit on an electric bike?'
Harnessed correctly riding an e-bike can actually improve the training process rather than being a cop out as some may think
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Ask a cycling coach: 'I’m over 40, what is a good VO2 max for my age?'
VO2 max measures how much oxygen your body can utilise in a minute - but how does yours compare to the average, and does it matter?
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Ask a cycling coach: 'Do I need carbs as well as protein in my recovery shake?'
What is the optimal post-ride macro-nutrient blend?
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Ask a cycling coach: 'Should I be paying attention to 'Pulse Ox' readings on my Garmin smartwatch?'
So you've bought a fancy smartwatch with data metrics you've never come across before - Pulse Ox being one of them. We take you through what this metric is and how useful its numbers really are
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Ask a cycling coach: 'Why is it easier to hit higher powers uphill?'
It's not a coincidence that your best power numbers were mostly hit on climbs...
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Ask a cycling coach: 'How far is too far to cycle commute to work?'
Riding to work is a great way to get in some extra training but it can open the door to overreaching and loss of fitness...
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Ask a cycling coach: 'Can gravel riding replace impact sports like running and weightlifting?'
Your bones need a certain amount of stress to stay healthy - could the impacts of gravel riding be sufficient?
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Ask a cycling coach: 'What's the ideal heart rate to burn fat while cycling?'
We take you through the biomechanics of weight loss - and the most effective approaches you can take
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Ask a cycling coach: 'Does cycling improve muscular strength?'
And, on the flipside, just how much would a focus on developing muscular strength improve your cycling?
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Ask a cycling coach: 'Does a high cadence burn more calories?'
What difference does 'spinning out' make to those looking to lose a little bit of weight as part of their workouts?
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Ask a cycling coach: 'How fit can I get if I only ride at the weekend?'
Fitter than if you don't ride at all, of course, but your progress will be capped. Still, there are actions you can take to raise that cap...
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Ask a cycling coach: 'Why do cyclists have bigger legs than runners?'
Both endurance sports rely on the legs as the main driver of movement, but there are some crucial differences between them...
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Ask a cycling coach: 'What happens if I only do high intensity workouts?'
If you're time-crunched, it's easy to choose a quick 30 to 40-minute workout on the night. Here's what will happen to your fitness if you do this time and time again...
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Ask a cycling coach: Can 'panic training' ever actually help ahead of a big event?
Life happened and you missed a chunk of training; your event is nearing, and you don't feel ready - we take a look at if last minute training can be utilised to make a positive difference come event day
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Ask a cycling coach: ‘What should I do if I miss a workout from my training plan?’
Here's why 'chase training' is something that should be avoided - and what to do instead
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Ask a cycling coach: ‘If I’m shattered from work, am I better off reducing the power targets or skipping the session?’
How to work out if you should push through the fatigue or take some all-important recovery time
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Ask a cycling coach: ‘Most training plans are too specific – how can I improve all areas of my cycling?
What's the best training you can do if you don't want to be railroaded into being a pure sprinter, time trialist or ultra-distance cyclist?
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Ask a cycling coach: 'Big days and rest days or riding every day - how should I structure my training camp or vacation?'
Is it best to just stick to base miles or should you be sprinkling intervals into most rides?
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Ask a cycling coach: ‘I struggle to keep up with my mates on false-flat climbs, what can I do?’
Draggy hills aren’t the most inspiring terrain, but they are quite unique in proving a challenge to both lightweight climbers and heavier-set powerhouses - here’s how all riders can improve
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Ask a cycling coach: ‘I have trouble sleeping after a late-night turbo session – any tips for better recovery?’
For busy athletes balancing work and family life, sometimes training has to include late-night sessions - so what can be done to make the best of the situation?
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Ask a cycling coach: ‘Is there a difference between the number of calories you’d burn indoors versus outdoors for a comparable effort?’
We break down the numbers on cycling and calorie expenditure – but, sadly, there is no such thing as a free lunch in biomechanics
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Ask a cycling coach: ‘Should I be doing my Zwift sessions in ERG mode?’
Is ERG mode a shortcut to watt-perfect workouts? Or are you losing out on gain by relinquishing control?
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Ask a cycling coach: 'How can I tell if I should ignore my power meter and just go on feel?'
Although a potent training tool, there's much more you should consider than just your finite watts
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Ask a cycling coach: 'Am I getting any benefits from rides at middle intensities? (Zone 3 / Tempo)'
It's easy to understand the benefits of hard sessions and recovery rides offer, but what good does a tempo session really do?
