Velosurance Blog

Half of your fitness lives in your leg muscles, in the mitochondria that burn fat, sugar and, late in a long ride, your own muscle protein. Here is how training...

Pro cycling teams stopped grinding out heavy sets to failure and started watching bar speed instead. Velocity-based training loads the bar at 60 to 70% of max, pushes every rep...

The old advice was pasta and a banana. The newest research in cyclists says 1.6 to 2.0 grams of protein per kilogram a day, double the RDA, with 30 to...

The skin-and-bones climber of the 2000s is gone. Today's pros are as lean as ever but carry more muscle, because durability, the power you still have after three hours, is...

Winter on the trainer is the one time of year you control every variable, so spend it fixing a specific weakness. Four of them, fading after 90 minutes, a low...

Aerobic fitness carries over between sports, but unevenly: running and cross-country skiing transfer to the bike well, swimming barely at all. The real payoff is what cycling cannot give you,...

Dirty 30s are eight 30-second efforts at 120% to 150% of FTP with a minute easy between them, 26 minutes door to door. The Norwegian research behind short intervals, the...

Winter is the only stretch of the year long enough to build real strength. Here is how mountain bikers should spend it: two heavy gym sessions a week, a minimal...

Pro riders eat 90 to 120 g of sugar an hour and amateurs copy them. Now lean, high-volume cyclists are turning up with prediabetic bloodwork. What the studies show, what...

Washington rewrote its e-bike definition in ESSB 6110, effective June 11, 2026. Class 1, Class 2, and Class 3 e-bikes with pedals and 750 watts or less stay bicycles: no...