The WattPlan Podcast

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Cycling training science for every level of rider. James, a curious amateur, asks the questions riders actually ask. Lyra, WattPlan's AI research voice, answers from the studies and says where the evidence runs out. Each episode is made from an article on the WattPlan blog, and every study we cite is linked. Voices produced with ElevenLabs. James's voice is a clone of his own, Lyra is an AI voice, and James reviews every episode.

  1. 13h ago

    What should cyclists eat on easy, hard and long days?

    What a cyclist should eat changes with the ride. The UCI's 2026 culinary review shows team chefs loading carbohydrate and cutting fibre before long stages, then bringing back vegetables and protein on rest days, and the UCI's daily ranges scale the same idea to the hours you train. Read the article: https://wattplan.cc/blog/what-should-cyclists-eat Studies we cite: UCI Sports Nutrition Project: Plate to Performance, Culinary Nutrition Support for Professional Road CyclingUCI Sports Nutrition Project: Position Statement on Nutrition for CyclingValidation of the Athlete's Plate Nutrition Educational Tool: Phase IVoices produced with ElevenLabs. James's voice is a clone of his own, Lyra is an AI voice, and James reviews every episode.

    What should cyclists eat on easy, hard and long days?

  2. 13h ago

    Are you eating enough for your cycling?

    Energy availability is the food energy left once your riding is paid for. The UCI's 2026 review treats 40 to 45 kcal per kg of fat-free mass a day as adequate, explains why nobody can measure it well at home, and shows that the long days are where riders fall short. Read the article: https://wattplan.cc/blog/energy-availability-cycling Studies we cite: UCI Sports Nutrition Project: Body Composition, Energy Requirements, and Energy Availability in CyclingAlternate-Day Low Energy Availability During Spring Classics in Professional Cyclists2023 International Olympic Committee's (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs)Voices produced with ElevenLabs. James's voice is a clone of his own, Lyra is an AI voice, and James reviews every episode.

    Are you eating enough for your cycling?

  3. 13h ago

    Does train low work for cyclists?

    Train low means riding some easy sessions with little carbohydrate. The UCI's 2026 review says fuel each session for the work it asks of you, and a meta-analysis finds no clear performance gain from training low. Which sessions to fuel fully, and how to try it safely. Read the article: https://wattplan.cc/blog/train-low-cycling Studies we cite: UCI Sports Nutrition Project: Nutritional Periodization: Strategies to Enhance Training Adaptation and RecoveryEnhanced Endurance Performance by Periodization of Carbohydrate Intake: "Sleep Low" StrategyPerformance effects of periodized carbohydrate restriction in endurance trained athletes: a systematic review and meta-analysisVoices produced with ElevenLabs. James's voice is a clone of his own, Lyra is an AI voice, and James reviews every episode.

    Does train low work for cyclists?

  4. 13h ago

    What do the UCI nutrition guidelines mean for amateur cyclists?

    The UCI's 2026 nutrition position statement scales carbohydrate on the bike to the length of the ride, 30 to 60 grams an hour up to two and a half hours and 90 beyond. What it says about daily carbs, protein, weight and supplements, and which parts an amateur rider should take. Read the article: https://wattplan.cc/blog/uci-nutrition-guidelines-cycling Studies we cite: UCI Sports Nutrition Project: Position Statement on Nutrition for CyclingUCI Sports Nutrition Project: Race Nutrition for Road CyclingVoices produced with ElevenLabs. James's voice is a clone of his own, Lyra is an AI voice, and James reviews every episode.

    What do the UCI nutrition guidelines mean for amateur cyclists?

  5. 1d ago

    Gravel race nutrition, and what to eat for a turbo race

    How much to eat in a gravel race, how to carry it, and why a turbo race under an hour needs a fan more than a gel. The UCI's 2026 review of gravel and esports nutrition, read for amateur riders. Read the article: https://wattplan.cc/blog/gravel-race-nutrition Studies we cite: UCI Sports Nutrition Project: Nutrition for the Emerging Cycling Disciplines of Esports and GravelNutrition and indoor cycling: a cross-sectional analysis of carbohydrate intake for online racing and trainingThe effects of different air velocities on heat storage and body temperature in humans cycling in a hot, humid environmentVoices produced with ElevenLabs. James's voice is a clone of his own, Lyra is an AI voice, and James reviews every episode.

    Gravel race nutrition, and what to eat for a turbo race

  6. 1d ago

    Which supplements actually work for cyclists?

    The UCI's 2026 review backs six supplements for cyclists, with gains of a few percent in short hard efforts. What each one does, who it does nothing for, why the food comes first, and why over a quarter of products tested carried something banned. Read the article: https://wattplan.cc/blog/supplements-for-cyclists Studies we cite: UCI Sports Nutrition Project: Considerations and Applications for the Use of Sports Foods and Supplements to Improve Performance in CyclingUCI Sports Nutrition Project: Position Statement on Nutrition for Cyclingβ-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysisVoices produced with ElevenLabs. James's voice is a clone of his own, Lyra is an AI voice, and James reviews every episode.

    Which supplements actually work for cyclists?

  7. Oct 26

    How long does heat training take for cycling?

    Heat training for cycling takes six to fourteen days of an hour or more in the heat, and it fades within a few weeks. What the heat consensus and the cycling trials found, whether it helps in cool weather, and how to do it on a turbo at home. Read the article: https://wattplan.cc/blog/heat-training-for-cycling Studies we cite: Consensus recommendations on training and competing in the heatHeat training increases exercise capacity in hot but not in temperate conditions: a mechanistic counter-balanced cross-over studyThree weeks of heat maintenance potentiates the benefits of heat acclimation in trained femalesVoices produced with ElevenLabs. James's voice is a clone of his own, Lyra is an AI voice, and James reviews every episode.

    How long does heat training take for cycling?

  8. Oct 25

    What does two weeks off the bike really do?

    James is thirteen days into his end of season break and feeling wired, not rested. Why a fortnight off costs so little fitness but can still unsettle your heart rate data and your head, and what the cycling transition studies did instead. Read the article: https://wattplan.cc/blog/off-season-break-cycling Studies we cite: Mental health consequences of exercise withdrawal: A systematic reviewThe impact of detraining on cardiac autonomic function and specific endurance and muscle power performances of high-level endurance runnersEffects of Including Sprints in One Weekly Low-Intensity Training Session During the Transition Period of Elite CyclistsVoices produced with ElevenLabs. James's voice is a clone of his own, Lyra is an AI voice, and James reviews every episode.

    What does two weeks off the bike really do?
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About

Cycling training science for every level of rider. James, a curious amateur, asks the questions riders actually ask. Lyra, WattPlan's AI research voice, answers from the studies and says where the evidence runs out. Each episode is made from an article on the WattPlan blog, and every study we cite is linked. Voices produced with ElevenLabs. James's voice is a clone of his own, Lyra is an AI voice, and James reviews every episode.

Information

  • Creator
    WattPlan
  • Years Active
    2026
  • Episodes
    58
  • Rating
    Clean
  • Copyright
    © Manual Focus
  • Show Website
    The WattPlan Podcast