Meet your coach

Hi, I’m Malcolm, an IT Architect by profession and a lifelong endurance sports enthusiast. With over 15 years in the cycling scene and a background in triathlon before that, I’ve spent countless hours chasing speed, endurance, and the ever-elusive perfect ride. But this blog isn’t about me—it’s about you, the athlete looking to push limits, optimize performance, and make every training session count.

I know firsthand how demanding endurance sports can be, both physically and mentally. The long training hours, the obsession with data, the constant search for better gear, smarter strategies, and ways to squeeze out just a little more efficiency—it’s all part of the game. Whether you're aiming to crush your next race, improve your training structure, or simply become a stronger, more well-rounded athlete, this blog is here to help.

Expect insights on training methodologies, performance optimization, and the role of technology in endurance sports. From power meters to recovery strategies, from race-day tactics to the mental grit required to keep pushing forward, I dive into the details that matter. My goal is to provide you with actionable advice, real-world experience, and the motivation to keep improving—whether you're a weekend warrior or a competitive racer.

Cycling and endurance sports are more than just physical pursuits; they’re about mindset, discipline, and the drive to become better than you were yesterday. So, if you're ready to take your training to the next level, you’re in the right place. Let’s ride this journey together—faster, smarter, and stronger.

Popular posts from this blog

Thresholds and Zones: Demistefied

The concept of lactate threshold (LT), is also known as functional threshold power (FTP) in cycling. LT represents the maximum effort an athlete can sustain predominantly using aerobic energy systems, typically equating to the highest intensity maintainable for about an hour. Exceeding this threshold leads to muscle fatigue due to lactate accumulation, necessitating a reduction in effort to recover. Training at or just below LT enables athletes to maintain high performance levels without premature fatigue.    Improving LT is achievable through targeted training, unlike VO2 max, which is more influenced by inherent physiological traits. Enhancing LT involves training both below and above the threshold to boost the body's efficiency in clearing lactate and tolerating higher lactate levels. As fitness improves, LT increases, serving as the foundation for establishing training or power zones, which are defined as percentages of LT.  Determining LT can be done through laborat...
Read more

TSS

Training Stress Score (TSS) is a metric developed by TrainingPeaks to quantify the training load of a workout, considering its intensity, duration, and frequency. This system allows endurance athletes across various sports—such as cycling, running, swimming, and triathlon—to assign a numerical value to their workouts, facilitating the tracking of fitness progression over time.    The TSS system is designed to be relative to each individual's threshold, making it applicable to athletes of all levels. For example, a 60-minute workout performed at an athlete's functional threshold power (FTP) equates to 100 TSS points. Workouts exceeding an hour can accumulate more than 100 TSS, but the rate does not surpass 100 TSS per hour. This standardization enables consistent tracking of training stress across different sessions.  By consistently monitoring daily TSS, athletes can utilize tools like the Performance Management Chart to assess fitness progression. This chart calculates ...
Read more

Zone 2 Training

Image
Aerobic base training, often referred to as "Zone 2 training," is a foundational component in endurance sports such as swimming, running, and cycling. This training method focuses on enhancing the body's aerobic threshold—the intensity at which blood lactate levels begin to rise above resting levels. By training just below this threshold, athletes can improve their ability to perform steady-state work for extended periods. Understanding Energy Systems The human body utilizes three primary energy systems to fuel muscle contractions: 1. Phosphagen System (ATP-PCr System): Provides immediate energy for short, explosive efforts lasting less than a minute. 2. Glycolytic System: Powers high-intensity activities lasting from one to five minutes. 3. Oxidative System: Supports longer-duration efforts, from several minutes to multiple hours, primarily using oxygen to convert nutrients into energy. Aerobic base training primarily engages the oxidative system, enhancing the body'...
Read more