A realistic 10-week first 10K training plan built for women with full lives — three runs a week, no guilt, and a plan that survives a bad week.
Your First 10K: An Honest Training Plan for Busy Women Read More »
Your fresh FTP looks great on paper, but new research shows real cycling durability is what separates strong riders. Here’s a safe indoor way to test yours.
Your FTP Is Fresh — But Can You Still Produce Power After Two Hours? Read More »
A new randomised trial in women aged 40–77 found no extra benefit from pushing protein above 1.6 g/kg. Here’s what it really means (and doesn’t).
Women Over 40: Do You Really Need More Than 1.6 g/kg of Protein? Read More »
Zwift’s new Watt Lock lands in October and holds your power steady during a free ride. Here’s what it does, what it doesn’t, and how to use it.
Watt Lock Could Be Zwift’s Best Feature for Time-Crunched Zone 2 Riders Read More »
Soft apricot jam rice cakes for endurance sessions: a simple eight-portion recipe with ingredients, wrapping tips and clear cooked-rice storage advice.
Apricot Jam Rice Cakes Read More »
How to choose running shoes in South Africa without the marketing noise — what actually matters, what to ignore, and what to spend. Honest, no hype.
Running Shoes in South Africa: What to Buy Without Overthinking It Read More »
Zwift’s new Race of Truth opens the 2026/27 Racing League on 22 September — mass start, no draft, nowhere to hide. Here’s how to pace it properly.
Zwift’s Race of Truth: How to Survive the No-Draft Opener Without Blowing Up Read More »
A realistic four-week walk-run plan to get back to running after weeks, months or years off — plus the progression rule most runners get wrong.
How to Start Running Again After Time Off (A Realistic 4-Week Plan) Read More »
How much sleep do runners and cyclists actually need? The real minimum, why six hours is a red line, and how to fix late Zwift sessions.
What Is the Minimum Amount of Sleep Runners and Cyclists Need? Read More »
Broken sleep is quietly costing you sessions. Here’s what actually changes in your training after a bad night — and how to work around what you can’t fix.
Sleep, Hormones, and Why Training Can Feel Harder Read More »