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How to read your cadence — and why it matters more than resistance.
Most riders grind a single cadence and wonder why they plateau. Here's the three-zone framework I teach every new client, with the numbers to aim for and the mistakes to avoid.
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Why I stay at 12% body fat on three rides a week
The boring truth about body composition: it's never the workout. It's the week around the workout. Here's mine, without edits.
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The long Sunday ride: why 2 hours is the magic number
Anything shorter and you build a sharper engine. But 2 hours is where your aerobic base actually changes shape.
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Your first 30 days on a spin bike — a no-BS roadmap
What to expect, what to ignore, and the three things that matter more than resistance in your first month.
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HIIT done honestly: what "all-out" actually means
If you can talk, you're not doing HIIT. Here's how to calibrate your hard efforts so the work you do is the work you think you're doing.
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The rule I use when I don't feel like riding
A tiny, ugly, unromantic trick that's kept me training through 10 years. I stole it from a marathoner and it still works.
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What I eat the day of a long ride (and why I stopped carbing up)
Fueling for endurance doesn't look like what Instagram says it looks like. Here's the plate that actually keeps me going.
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Heart rate zones for the confused: a 5-minute primer
Zones are a tool, not a religion. Here's how to find yours without a lab test, and why the number on your wrist matters less than the feel.
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From spin bike to half-marathon: the transfer is real
Indoor cycling builds a runner's engine faster than easy mileage. Here's the 12-week bridge I run with my hybrid clients.
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How to set up your spin bike so nothing hurts
Saddle height, reach, cleat alignment — the unsexy details that decide whether you'll still be riding next month.
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Cardio vs. strength for body composition — it's not a fight
The worst debate in fitness. Here's what the research actually says, and how I program around it for clients who want to look different.
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On boredom — the most underrated skill in endurance
The athletes who go furthest aren't the most motivated. They're the best at boredom. A short meditation on long rides.
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