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Phases Cycling, Girona (2026)

26/11/2025

At Phases Cycling, we are proud to work with riders from around the world to

to provide training, communication, guidance, mentorship, and most importantly - TIME!

We do not believe in just the prescription of training.

We believe in coaching a very low number of athletes (x8) to ensure unlimited communication via video calls, messaging, feedback on training, events and racing, or to just have a chat. There is no clock watching or time quotas.

As the 2026 season approaches, we are excited to venture into another year of a shared journey with all our athletes.

There is just one available coaching place for the 2026 season.

If you are interested in coaching for the season ahead, and wish to learn more, then please use the Link in Bio to get in contact and let's arrange a free call!

We believe strongly that athlete and coach work together with a team mindset. Therefore, an initial free call for each to learn about each other will be a pre-requisite to the place being confirmed.

26/11/2025

At Phases Cycling, we are proud to work with riders from around the world to provide training, communication, guidance, mentorship, and most importantly - TIME!

We do not believe in just the prescription of training.

We believe in coaching a very low number of athletes (x8) to ensure unlimited communication via video calls, messaging, feedback on training, events and racing, or to just have a chat.
There is no clock watching or time restraints.

As the 2026 season approaches, we are excited to venture into another year of a shared journey with all our athletes.

There is just one available coaching place for the 2026 season!

If you are interested in coaching for the season ahead, and wish to learn more, then please use the Link in Bio to get in contact and let's arrange a free call!

We believe strongly that athlete and coach work together with a team mindset. Therefore, an initial free call for each to learn about each other will be a pre-requisite to the place being confirmed.

We look forward to hearing from you!

#2026

11/08/2025

RIDER SPOTLIGHT: WINNER!! 🥇

A massive shout out and congratulations to our rider on crushing his main goal of the season by taking the win at Leadville Trail 100 MTB 2025 M20-29 at the weekend!

The 100-mile MTB course includes approx 3650 metres of elevation gain, reaching a peak elevation of 3840 metres above sea level at the summit of Columbine Mine! An epic race earning its rightful name as the ´´Race Across the Sky´´.

From turbo intervals in the depths of Colorado winter to long days crushing hard intervals on the trails at altitude, and of course putting in all the off-the-bike work of flexibility, mobility, and strength training. We knew everything was on target when kept morale high with reminders of gold star peak performance updates during training and build-up races, which included another win M16-29 in June! 💪

Well done Cade! Super proud of your hard work and deserved win! 🙏

01/01/2025

HAPPY NEW YEAR!

It has been an immense year for Phases Cycling as we continue to support athletes on and off the bike!

There is no greater privilege for any coach, than to work alongside athletes on their journey to unlocking their full potential and hitting their goals on the journey.

We are extremely fortunate to work with athletes from across all disciplines of cycling, age groups and categories from all over the world, including: Europe, Indonesia, United Kingdom, and U.S.A .

Communication is the fundamental core of our coaching at Phases Cycling, which means that we never feel there is distance from any of our athletes!

2024 was a year of learning, progression, and team work from each athlete and the journey continues to 2025 with exciting goals already waiting!!

UCI Europe Tour Stage Races; National Championships; Gravel Racing; Elite Road Racing; Collegiate Nationals in Road,Track & Cross, are just some of the goals that our riders have achieved in the last year!!

Huge thanks and well done to all our athletes and here's to an epic 2025!!

📸

! !

21/06/2024

Super proud of rider on 3rd podium place at the U23 Individual Time Trial at National Championships - Indonesia.

Dedication and hard work = great results!! 🥉
Much deserved! Congratulations 🙏

09/11/2023

During rest, the heart pumps the lowest amount of blood to supply oxygen to the rest of the body.

A normal resting heart rate can range from 60 -100 beats per minute (bpm). Highly trained athletes can experience even lower resting heart rates within the ranges of 30 - 40 bpm.

The heart is a muscle, therefore aerobic exercise and progressive training help to promote the strength, size and capacity of the muscle, which in turn means that stroke volume increases and more blood can be transported around the body more efficiently.
The result - lower heart rate.

Factors that can also have an effect on resting heart rate include: stress, anxiety, hormones, medication, training / physical activity, lack of recovery and onset of sickness. Essentially, resting heart rate is the indicator of stress your body is experiencing.

It can also be extremely helpful when coaching female athletes, to ensure sufficient adjustment to training load around hormonal cycles, to allow the body necessary recovery and for resting heart rate to stabilise again.

How to track changes in resting heart rate:
It is important to establish a baseline, which requires recording the results for a 7 - 10 day period and the average will be the baseline measurement.

When to take a reading:
The optimal time to record your resting heart rate is as soon as you wake up, without moving or getting up. Essentially open your eyes and record the average for 1 minute.

How to take a reading:
Watches with a HR function, or certain phone apps will allow you to use the phone camera as a way to take a reading by pressing your finger on the camera. Or, simply using a watch/clock and pressing two fingers on the radial artery on the inside of the wrist, counting the beats for 15 seconds then multiplying by 4 for a 1 minute total.

A variation of 1 - 3 bpm to resting heart rate on a given day can be normal depending on your day to day events, or even the quality of your sleep the night before. But when there is an elevation more than this to your baseline for consecutive days, then it is important to assess your training load and the need for recovery. Or perhaps there is the early onset of sickness.

30/10/2023

Check out our latest blog for some considerations and insights if training using Functional Threshold Power (FTP)!

Link: https://bitly.ws/YWP7

25/10/2023

While Functional Threshold Power may be a convenient go-to for establishing an estimated threshold point using a general equation, Critical Power provides a deeper understanding of a riders' physiology, fatigue mechanisms and performance capacity.
Especially within the duration points above critical power known as W’. (W prime).

Critical Power (CP) is your maximum sustainable power output (steady state) below W´ (non-steady state).

W’ is the amount of work (measured in units of energy or kilojoules) you can expend above the CP and determines exercise duration.

After testing, the data can be used to show the curvilinear relationship between CP and W´. The point at which the curve ´levels off´ is at ´critical power´, and everything above the curve is W´. Using the data from this relationship can allow for more accurate planning for training & race strategies by better understanding the achievable power for given durations.

Testing:
To determine CP and W´ requires 3 maximal tests for a set duration to be completed separately over a series of days to ensure sufficient recovery in between. If there is no recovery then this will greatly affect the validity of data due to fatigue.

Required durations of tests: 3, 6 & 12 mins.

For any test, pacing is extremely important and is something that can take a little time to master with many people starting out too hard and subsequently fading much too early before the end of the required duration. Therefore, if testing for the first time, then care should be taken with the data collected.

Results:
The calculations required to attain the results of CP and W’ can be somewhat complex therefore it is recommended to use a Critical Power calculator, of which many are available for free online where you simply input your average power for the duration completed.

When training, it is important to retest every 4-6 weeks to ensure you are training to accurate data / zones to ensure progression.

29/01/2023

Lactate is a bi-product produced by cells for biomechanical events within normal metabolism and exercise.

Threshold refers to the maximum power output / exercise intensity which can be maintained for a prolonged period of time (normally up to 60 mins).

Measurement of blood lactate concentrations at given exercise intensities allows for corresponding power and heart rate values to be assigned to the lactate threshold intensity.

Some researchers are now preferring to use the term ´ Performance Threshold ´ instead of Lactate Threshold (LT) to avoid any negative stigma associated with Lactate. But LT continues to be the most recognisable term for the moment.

A rider's Lactate Threshold reflects their muscles ability to equal supply and demand of energy, which further determines the fueling to control fatigue. Subsequently, Lactate Threshold is considered the single most important physiological determinant of performance in events ranging from short to long / multi stage timelines.

So how is blood lactate measured to determine a rider's Lactate Threshold?

Testing protocols can be executed either in a lab based setting or as field based testing.

The rider will be required to carry out a step based protocol with the duration being at least 3 mins per step. Intensity will also increase on each step - the value normally determined by whichever protocol the coach / specialist is using for the test.

Lactate samples are taken from blood droplets normally taken from the earlobe or fingertips.

Lactate's unit of measurement is expressed as Millimoles per Litre (mmol/L).

The results are plotted on a graph with the corresponding power and heart rate values.

The power and heart rate outputs that correspond to a blood lactate accumulation of 4 mmol/L will be the determined Lactate Threshold values from the test.

What can be done with the results?

The results from a Lactate Threshold test can provide a coach with a physiologically secure basis to formulate zones and an accurate power based training plan. An individualised plan can initiate important improvements in lactate clearance capacity and performance, while also decreasing the risk of overtraining.

07/01/2023

VO2 max is defined as the maximum amount of oxygen the body can consume during a period of intense exercise.

VO2 max testing is the most common test for assessing aerobic capacity / endurance performance.

The more oxygen your body is able to process, then the more energy it will be able to produce and your power output will be greater.

The test is normally conducted within a clinical setting due to the requirement of specialist metabolic ventilatory equipment, which will measure the amount of oxygen you consume and carbon dioxide produced.

The protocol most commonly used, is a ramp test where the intensity is increased by 20 watts every minute until you are no longer able to maintain a cadence of 70 rpm.

The second protocol option is a step test with increases in intensity every 3 minutes. This protocol would be used if blood samples are being collected for lactate analysis too.

Therefore, the ramp protocol using only the ventilatory equipment is less invasive.

A VO2 max test will not only confirm your maximal oxygen uptake, but will also be able to show the ventilatory turn points (VT1 & 2) as you move through the 3 energy systems: oxidative, glycolytic and phosphate. Max Heart rate can also be taken from the test. Training zones can be established from all data.

Training at VO2 max is an essential element for riders who race. Race tactics such as attacks, establishing a breakaway or carrying out a move for a win, will generally require the rider to make a considerable effort at VO2 max, before returning to a sustained threshold effort. Reps for training at VO2 max start from 3 mins in duration.

COST?
Due to the clinical setting, equipment and specialist staff being required to conduct the test, then cost can be high if you are wishing to test regularly. Prices can range anywhere from €150 plus. Many riders will generally opt for this once or twice per year normally starting in the preparation phase of the new season.

27/12/2022

Functional Threshold Heart Rate (FTHR) aims to provide more personalised training zones based on an assessment of your average heart rate from a 30 min maximal, evenly paced effort.

Your threshold heart rate represents the highest physical intensity that you can sustain for approximately one hour.

Four riders with the same max heart rate, can have four different functional threshold heart rates, therefore training specificity to individualised FTHR intensities can ensure that all riders are working within the parameters of their own energy systems.

The more time you ride above your threshold heart rate then fatigue will increase more rapidly and your overall performance will decrease.

So why only test for 30 mins?

An hour maximal effort is physiologically and psychologically very demanding, even for the most hardy minded riders. Therefore, using your average HR from 30 mins is best, also due to the fact that your average heart rate would normally remain stable for the entire hour from 30 mins.

TEST📈

After a 15 - 20 min warmup with a gradual increase of intensity, proceed to do the 30 min maximal sustained effort ensuring to keep cadence consistent throughout, at approximately 90 rpm.

Cooldown should be at least 10 mins of very easy spinning.

Your average heart rate for the 30 minute test will now be your functional threshold heart rate.

22/12/2022

For many riders, training with heart rate is the most accessible tool for monitoring your body's reaction to physical stress while riding.

Even if you are training with a power meter, heart rate is also an imperative metric of which to observe alongside power. Especially if the objective is to ride at very low intensity for the purposes of recovery, then often it is better to only monitor heart rate during such a ride.

Power = real time measure of output.

Heart Rate = body´s response to producing the power output.

Finding your maximum heart rate will allow you / your coach to establish training zones specific to you, which will help to individualise training.

For years there has been a mythical calculation aiming to establish a person's max rate without testing it. (220 minus your age). Research has more than shown that the calculation shows huge variances compared to doing a more accurate testing protocol. So it's best to stay clear of this!

Prior to doing any kind of max test it is important to consult with your doctor, especially if you have any underlying health conditions.

Testing options:

OUTDOOR:

• Taking data from a previous very tough ride or race where you know you went the deepest you have ever gone (Steep climb or a sprint finish).

• After a good 20 - 30 minute gradual warm up followed by 5 mins recovery, then proceed to find a section of course / hill 2 - 4 mins long and do 3 reps with a sprint finish. Once you upload the data then select the highest max heart rate from the reps you did.

INDOOR:

• After a good warmup proceed to do a 10 min Time Trial maximum effort ensuring to keep your cadence and intensity consistent, and go all-out in the last minute with a 30 sec sprint to finish.

• Alternatively, if you have a smart trainer then you can do a ramp test where the intensity will increase to take you to max. Start with a good 10 - 15 min warmup and then increase your power by 20 watts every minute until you reach your maximum, and are unable to proceed.

• If you have a non-smart trainer then work to increase your heart rate by five beats per minute until you cannot continue. 📈

Phases Cycling

26/11/2025

26/11/2025

11/08/2025

01/01/2025

21/06/2024

09/11/2023

30/10/2023

25/10/2023

29/01/2023

07/01/2023

27/12/2022

22/12/2022

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