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For a while, adding more training hours can lead to improvement, especially when starting from a low fitness level or an inconsistent routine. But there comes a point where increasing volume, adding intensity without clear purpose, and recovering whenever possible stops producing useful adaptations and starts leading more easily to stagnation. In this article, we break down the real value of a cycling coach: interpreting your starting point, setting the right priorities, providing useful feedback, and turning effort into consistent progress.

Cyclists used to think that lifting weights was something for bodybuilders. In fact, many avoided this type of work for fear of gaining weight (muscle mass) and therefore worsening relative aerobic performance (watts/kg). Today, however, this view has changed. Let’s see why and whether we should include strength training in our cycling plan.

Road cycling is a fascinating sport that combines endurance, adventure, and freedom. For many enthusiasts, it becomes a lifestyle, but the obsession with accumulating hours and watts can lead them to overlook key health and performance factors. Several studies suggest that most cyclists pay little attention to aspects such as oral health or bone density, and that more than half experience lower back discomfort at some point. This article reviews the main weak points of the average cyclist and offers concrete strategies to compensate for them without giving up athletic progress.

For years sports nutrition guidelines recommended ingesting 30–60 g of carbohydrates (CHO) per hour during endurance events, raising the figure to around 90 g/h when glucose and fructose mixes were used. However, recent studies in elite mountain runners show that increasing intake up to 120 g/h clearly reduces internal training load and markers of muscle damage, in this article we review the current literature about this.

Power (watts) is key for measuring cycling performance and varies according to the rider’s category and level. We analyze the typical power values across different groups—from recreational cyclists to professionals—and the differences between men and women, to better understand how these parameters influence performance planning and assessment.

The recent success of our cyclist Josep Maria Gomez with a win in the Titan Desert Arabia, of the overall classification in the M50 category and three stages, was the result of his perseverance and dedication to training, along with a meticulous focus on four fundamental pillars: intensive use of the mountain bike (he is primarily a road cyclist), heat and hypoxia training, high training volumes on weekends, and a tapering plan tailored to the competition. Below, we analyze each aspect in detail.