Had a bit of a sketchy moment recently. I’m thinking of upgrading mine and deciding between Look and Shimano SPD-SL. I do quite a bit of sprinting / high effort riding, so I want something secure and durable. Also had a pretty sketchy moment on Tuesday night — during an all-out sprint, my left foot suddenly unclipped and I almost crashed. When I was riding back, I noticed that if I pull up hard on my left foot, the front of my cleat starts coming out, and then my whole foot just unclips. Has anyone experienced something like this before? I’m now considering getting new pedals anyway. And for those who ride hard / sprint — would you recommend Look or Shimano for better retention and reliability?

I just finished watching the linked Nutritionfacts documentary. It's about preventing the #1 risk factor for death in western countries. An unhealthy diet. It's worse than smoking. The leading cause of death in western countries is heart disease. Almost 1/3 of people die from it. 1/3. The best way we know to prevent or even reverse it is by eating a whole foods plant based diet. It got me thinking. We use our hearts and cardiovascular system a lot for cycling performance. But even though exercising is overall healthy, endurance athletes have a greater risk of coronary artery calcification and atherosclerosis. It would make sense to me that the best diet for heart health is also the best for endurance performance. Even if it were only to prevent the artery calcification and atherosclerosis. But of course this conclusion is too simplistic. There's just not much research on this topic. This review concludes that there's good reason to think that there are beneficial effects for endurance athletes. This review concludes that there's not enough evidence to conclude if a vegetarian diet is better than an omnivorous diet. My own conclusion more than 10 years ago was that the benefits of going plant based or vegan are 100% worth it. Yes, not everyone will understand. Who cares. From the evidence we now have, you'll likely reduce risk of multiple chronic diseases. Worth it in my opinion. One thing is for sure. You'll not get faster when dead. Stay healthy.🧡

Hello friends, I've written and made videos about aerodynamics, training, bikefit and equipment. All with the goal to help you get faster on the bike. Now many of you know that I have a university degree in Nutrition and Health. And nutrition is key to become the fastest cyclists you can be. So, maybe I've got some good insights to share. I don't want to keep reminding you of the obvious, so I do not talk about nutrition much. Maybe it's a blindspot for me, so I want to find out. Do you have nutrition questions you are interested in? Or do you want my take on debated topics? Let me know in the comments ✌️

I’ve finished the 12 Week Challenge to improve my power over 1 hour. Here’s what I wrote 12 weeks ago: 🎯 ’’I’m Oswald, 19 years old from Hong Kong. I’m doing this challenge to win some podium in 2026. Couple months ago I found that I’m lack of motivation and I got stuck with training planning. My current power for 1 hour is 192 Watts and I want to improve that by at least 3% to 198 Watts. I hope I can know more about planning for training and know more about myself. Also I’m hoping I will be back to racing in 2026 with a stronger myself and shock people with that.’’ 📊 My 12 Week Challenge Results % Improvement: 11% Result test 1: 192 W Result test 2: 211 W Result test 3: 209 W Result test 4: 213 W Workouts planned: 68 Workouts completed 🟢green: 65 % completed 🟢green: 96% Honestly, I’m proud of it. I started this because I felt stuck and unmotivated, and now I’ve got real numbers to prove I’m moving again. Going from 192W → 213W for 1 hour is not “lucky”—it’s consistency and structure paying off. 1. Consistency beats “perfect” weeks. Even with life happening, if the overall completion stays high, the fitness still comes. 2. Testing is feedback, not judgement. The tests helped me understand where I am, instead of guessing. 3. Recovery is part of training. I actually got sick about a week before one of the tests and had one full week off the bike, which was frustrating, but it also taught me to respect my body and not force training when I’m not healthy. Yes. My goal is podiums in 2026, and 1-hour power is a big piece of that. This challenge didn’t just raise my FTP-ish power, it also made me more confident about planning and executing training. Even with the sickness setback, I still finished with an 11% improvement—that tells me I’m building something solid for 2026. Liked: - Clear structure and accountability — I stopped “thinking too much” and just followed the plan. - The progress is measurable — I can actually see my training working. - The community vibe — seeing other people’s results kept me going.

There’s a wee test I found that’s kinda fun but surprisingly accurate for figuring out what type of cyclist you are — hill climber, all-rounder, or flat-road specialist. Here’s how it works: 👉 Your height (in cm) – your weight (in kg) Then check where you land: - >110 → Hill climber (light and efficient uphill) - 100–110 → All-rounder (good balance between climbs and speed) - <100 → Flat road rider (built for power on the flats) Mine is 173 – 69.3 = 103.7, so that puts me right in the all-rounder zone. Makes sense because I’m decent on climbs but still love a fast flat section 😎 Curious to see where everyone else lands — drop your number below and let’s see what we’ve got in the group!