Weekly Briefing - On-Bike Power, Cherry Juice Recovery, and This Week's Hottest Gear

Welcome to the weekly dispatch from Gear & Grit, where we dissect the science, gear, and grit that make you a faster, smarter cyclist. This week, we're exploring a paradigm shift in strength training that could move your power work from the squat rack to your smart trainer. We'll also uncover the pro peloton's secret weapon for stage-race recovery, analyze the massive fueling demands of modern racing, and dive into the latest gravel gear and skills you need for August's biggest events.

The Training Lab: The Science of Getting Faster

The intersection of strength and endurance training is the most dynamic frontier in performance science. This week, new research offers compelling alternatives to traditional gym work, while other studies reinforce the fundamental benefits of lifting heavy—and reveal why even the world's best riders struggle to fit it all in.

Ditch the Squat Rack? The New Science of On-Bike Strength Training

For decades, the prescription for building cycling-specific power in the gym has been clear: heavy, multi-joint lifts like the full squat. A groundbreaking new study, however, presents a compelling and time-efficient alternative that can be done entirely on the bike.

Researchers recently conducted a10-week study with well-trained male cyclists, dividing them into three groups.One group performed conventional off-bike resistance training (RT), specifically full squats, twice a week. A second group performed a novel on-bike RT protocol consisting of all-out efforts against very high resistance at very low cadences. The third group served as a control, completing the same volume and intensity of cycling training without any RT stimulus.

The results were remarkable. Both the on-bike and off-bike training groups demonstrated nearly identical and significant improvements compared to the control group. They saw increases in:

• Off-bike muscle strength (full squat performance)
• On-bike "pedaling" muscle strength
• Peak power capacity (Wingate test performance increased by over 4%)
• Muscle structure (cross-sectional area of the vastus lateralis grew by over 2%)

Crucially, these gains came with no negative impact on maximum oxygen uptake (V˙O2max​) or body composition.This is a pivotal finding. It suggests that the specific muscular adaptations required to generate more power on the bike—stronger legs, higher peak power, and bigger muscles—can be achieved just as effectively with highly-targeted, on-bike efforts as with traditional squats.

For the time-crunched amateur, the implications are profound. This protocol can be seamlessly integrated into an indoor training session, eliminating the need for a separate gym trip. By using a smart trainer's ERG mode to set a very high resistance, a rider can perform short, maximal-effort intervals at a cadence of 40-60 RPM, mimicking the protocol. This approach mirrors the low-cadence, high-torque intervals that World Tour riders like Sepp Kuss and teams like Lidl-Trek and Team DSM are now incorporating into their training to build muscular force and fatigue resistance.

Supporting Analysis: Why Heavy Lifting Still Matters (And Why Pros Struggle to Do It)

While on-bike RT presents a potent new tool, it doesn't render traditional weightlifting obsolete. A comprehensive new meta-analysis covering 17 different studies and 262 cyclists recently reaffirmed the powerful benefits of heavy strength training.The analysis concluded that adding heavy lifting to an endurance cycling program yields significant improvements in three key areas:

1. Cycling Efficiency/Economy: The ability to produce the same power output with less oxygen and energy.
2. Anaerobic Power: Critical for short, decisive efforts like attacks, bridging gaps, and sprinting.
3. Cycling Performance: Measured by improvements in time-to-exhaustion tests and time trials.

Tellingly, these performance gains occurred without any significant change in V˙O2max​.This reinforces a critical concept: strength training doesn't necessarily make your physiological engine bigger, but it makes the engine you have far more efficient. The gains come from adaptations within the muscle itself, such as improved neuromuscular efficiency and a delayed activation of less-efficient type II muscle fibers.For experienced athletes whose aerobic capacity may have plateaued, improving economy is one of the most effective paths to getting faster.

This brings us to the "Pro Paradox." The science is unequivocal, yet the real-world application is fraught with challenges. A recent survey of professional cyclists' training habits revealed that while most riders perform two strength sessions per week in the off-season, that number plummets during the competitive season, with only about one-third of male pros maintaining a single weekly session.The primary barriers cited were travel, fatigue, and the demands of racing. The problem is so acute that an analysis of three top-five Giro d'Italia finishers found that none were performing strength training in the 22 weeks leading up to the event, despite their coaches prescribing it.

This is where the convergence of strength and endurance training becomes so important. The biggest hurdles for cyclists—time constraints and the additional neuromuscular fatigue from lifting that can impair subsequent rides—are precisely what the on-bike RT protocol helps to overcome. By being hyper-specific to the cycling motion, it provides the necessary stimulus with potentially less non-functional fatigue. It offers a viable method to maintain strength adaptations year-round, which can be achieved with as little as one session per week, preventing the loss of hard-earned gains.Traditional lifts like squats and deadlifts remain the gold standard for building foundational strength, promoting bone health (a key concern for older athletes), and providing a level of systemic adaptation that on-bike work may not fully replicate, but the on-bike alternative is a powerful solution to the problem of in-season maintenance.

Pro Training Philosophies: Polarized vs. Pyramidal

Understanding how the world's best structure their intensity can provide a valuable framework for your own training. Most pro training philosophies fall into one of two dominant models, as detailed in a (https://fascatcoaching.com/blogs/training-tips/what-kind-of-training-world-tour-riders-are-doing-in-2025).

Fuel Tank: The Latest in Performance Nutrition

Modern cycling performance is as much a battle of logistics and digestion as it is of watts. The pros are pushing the boundaries of what the human body can absorb, which in turn demands more sophisticated recovery strategies to cope with the increased load.

Lead Feature: The Pro's Secret Weapon for Acute Recovery

During the grueling three weeks of a Grand Tour, managing recovery is paramount. One tool that has become a staple for many teams is tart cherry juice.

The benefits are derived from the high concentration of polyphenols, particularly anthocyanins, found in Montmorency tart cherries. These compounds have powerful antioxidant and anti-inflammatory effects. After intense exercise, the body's natural response involves inflammation and oxidative stress to repair micro-damage in the muscles. While this is a normal part of the adaptation process, it needs to be managed when performance is required again the very next day.

Studies have shown that consuming tart cherry juice can:

• Reduce delayed onset muscle soreness (DOMS).
• Lower blood markers of inflammation and oxidative stress.
• Improve the recovery of muscle function.
• Enhance performance in subsequent efforts.

Beyond muscle repair, cherry juice offers two other key recovery benefits. It is a natural source of melatonin, a hormone that can improve sleep quality—the cornerstone of all recovery. It also contains carbohydrates, which aid in the critical process of replenishing muscle glycogen stores after a hard ride.

However, the most crucial insight is about when to use it. The inflammatory response is a necessary signal for the body to adapt and get stronger. Blunting this response too often during a training block could actually hinder long-term fitness gains. Therefore, the expert consensus is to use tart cherry juice strategically. Save it for periods of acute stress, like a multi-day stage race, a weekend of back-to-back events, or your biggest "A" race of the year. Avoid using it consistently during your base-building and general preparation phases.

Practical Protocol: For a key event, begin taking a concentrated tart cherry supplement 4-7 days prior. On event days, consume one dose immediately after finishing and an optional second dose about an hour before bed to support sleep.

Supporting Analysis: Train Your Gut to Handle the "Carb Bomb"

The era of fasted training and carbohydrate restriction in the pro peloton is definitively over. Today's top riders are fueling with what can only be described as a "carb bomb." It's now common for riders to ingest 120 grams of carbohydrates per hour, or even more, during demanding stages. This is the equivalent of eating six bananas or a large plate of pasta every hour, on the bike.

This massive influx of fuel allows athletes to sustain higher power outputs and stave off glycogen depletion, but it comes with a significant risk of gastrointestinal (GI) distress. The ability to absorb this quantity of fuel without issue is not innate; it is a trained adaptation. This is where the concept of "gut training" becomes essential.

Just as your muscles adapt to the stress of training, your digestive system can be trained to more efficiently process and absorb carbohydrates during exercise. Based on, here is an actionable protocol to prepare your gut for high-volume fueling:

1. Practice Consistently: Use your long training rides to practice your race-day fueling plan. Start with a manageable amount (e.g., 60g/hr) and gradually increase the quantity over several weeks.
2. Time Your Pre-Ride Meal: Avoid eating too close to your ride. A meal high in easily digestible carbohydrates should be consumed 2-3 hours before you start to allow for proper digestion.
3. Avoid Triggers: In the hours before a key session or race, stay away from foods high in fiber, fat, or grease. These slow down gastric emptying and can lead to bloating and discomfort during exercise.
4. Find Your Formula: Experiment with different sports nutrition products to find what works for you. Products that use a multi-transportable carbohydrate blend, such as a 2:1 or 1:0.8 glucose-to-fructose ratio, can increase the total amount of carbs your body can absorb per hour.
5. Never on Race Day: The golden rule of nutrition is to never, ever try a new gel, drink, or fueling strategy for the first time on race day.

This systematic approach of high-volume fueling and advanced recovery is interconnected. The ability to process over 100g of carbs per hour enables a higher level of performance, which in turn creates more physiological stress. This increased stress necessitates more potent recovery strategies like tart cherry juice to manage inflammation and promote sleep, creating a symbiotic cycle of fueling and recovery that defines modern endurance performance.

The Gravel Dispatch: Dirt, Dust, and Data

August is a massive month on the gravel calendar, with iconic events demanding both peak fitness and dialed equipment. We've got the rundown on this month's must-watch races, the latest gear built for the challenge, and a mini-clinic on the most crucial gravel skill of all.

New Gravel Gear

Coinciding with this packed schedule, the industry has dropped some exciting new gear perfectly suited for these demanding courses. Here's what's new this week:

• Kenda Crusher Tire: Kenda is billing the new Crusher as its "fastest gravel tire to date." Its sleek, dynamic tread pattern is designed for all-out speed, making it a potential contender for fast-rolling courses like Gravel Worlds.
• No. 6 Composites Gravel Correct Fork: This new fork signals a clear trend toward more capable gravel bikes. It is "suspension-corrected" and features an enormous 63mm (2.5 inch) of tire clearance, designed for the "extreme explorer" and riders pushing the limits of what a drop-bar bike can handle.
• Van Rysel GRVL AF: In a first look, this new bike from Decathlon's house brand appears to offer incredible value. For under $2,000, it comes equipped with a modern SRAM Apex XPLR 1x12 electronic groupset, making gravel racing more accessible than ever.

The evolution of gravel equipment is undeniable. We are seeing a divergence in the market, with one branch pushing toward pure aerodynamic race performance, and another, evidenced by the No. 6 Composites fork and the increasing prevalence of dropper post compatibility on new frames, moving toward mountain bike-like capability.This "mountain biking of gravel" reflects the increasingly technical nature of premier events and the desire of riders to tackle singletrack and rugged terrain. The definition of a "gravel bike" is expanding into a full spectrum, from aero road bike cousins to quasi-hardtail adventure rigs.

In Your Ears: The Week's Essential Listening

Cut through the noise with our curated guide to the most important podcast episodes of the week.

• For Pro Race Analysis & The Transfer Market:
  • Podcast: The Cycling Podcast
  • Episode:(https://podcasts.apple.com/us/podcast/the-cycling-podcast/id665713706) (released Aug 7).
  • Why You Should Listen: The post-Tour transfer season is in full swing. This episode provides expert analysis on the week's biggest news: Remco Evenepoel's confirmed move to Red Bull-Bora-Hansgrohe. It's essential listening to understand the shifting power dynamics in the pro peloton ahead of the Vuelta.
• For the Ultimate Performance Deep Dive:
  • Podcast: Ask a Cycling Coach Podcast - Presented by TrainerRoad
  • Episode:(https://podcasts.apple.com/us/podcast/ask-a-cycling-coach-podcast-presented-by-trainerroad/id1035433041) (released ~Aug 14).
  • Why You Should Listen: The Leadville 100 is a bucket-list event for many in our audience. This episode is an unparalleled masterclass in high-altitude endurance racing, directly comparing the race strategy, pacing, nutrition, and equipment of winner Keegan Swenson with that of host and top amateur Jonathan Lee. It's packed with actionable data and insights you can apply to your own big events.
• For a Broader View of the Week's Racing:
  • Podcast: Lanterne Rouge Cycling Podcast
  • Episode:(https://www.youtube.com/watch?v=eWJmfg0bWdc).
  • Why You Should Listen: Hosts Patrick and Benji provide data-rich, unsentimental analysis of the week's biggest races. This is the perfect listen for those who want to understand the tactics and numbers behind the results of races that might not get top billing elsewhere.
• For the Gravel Debate:
  • Podcast: The GCN Show
  • Episode:(https://www.youtube.com/watch?v=3gkPgGetVOY).
  • Why You Should Listen: This episode directly addresses the trend identified in our Gravel Dispatch section. The hosts debate the use of controversial bike setups (like drop bars on mountain bikes) and whether the sport needs rules to protect its identity. It's a thought-provoking listen on the soul and future of gravel.