Quick Answer: For a 40K time trial lasting about an hour, ride at roughly 95 to 100% of your true FTP, hold power as even as the course allows, and keep the first five minutes controlled. Pace off lap-average power rather than instant watts,…
Quick Answer: SunTour made the best-shifting rear derailleurs from 1964 until its slant-parallelogram patent expired in 1984. Shimano won anyway by selling complete, integrated systems, starting with SIS indexed shifting on Dura-Ace 7400 in the mid-1980s, which only worked properly when every drivetrain part…
Quick Answer: Cyclists typically lose 1–1.5 liters of fluid per hour during intense riding, and losing just 2% of body weight in sweat can reduce performance by roughly 10%. The most reliable hydration strategy combines a personalized sweat-rate estimate with small, frequent fluid intake…
```html Quick Answer: Most recreational cyclists should make Zone 2 the largest part of their weekly riding, but there is no magic percentage that works for everyone. For riders training roughly 5–8 hours per week, about 60–75% of that time at an easy aerobic intensity…
Quick Answer: Your FTP is stuck because you have been training at threshold instead of raising the ceiling above it. FTP is limited by your VO2max, the size of your aerobic base, and how well you fuel — not by how many threshold intervals…
Quick Answer: Your derailleur hanger is bent if the rear derailleur shifts poorly in one direction, hesitates going into the largest cogs, or if the derailleur cage is visibly not parallel to the cassette when viewed from behind. A hanger alignment gauge measures the…