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Freddie Grover

@freddiegrover_

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1186

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- Cyclist for @huansheng_team
- CEO and Co-founder @method_endurance
- Coach and Co-founder @belmontperformance

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Want to transform your cycling in just 8 weeks? It’s hard but possible. Here is how.

1️⃣ Focus your hard rides on just two clear session per week. Target a specific aspect of performance you want to target, sprint, vo2, threshold, find a session and smash it.

2️⃣ Keep your easy rides easy and your endurance rides endurance. By being disciplined with you volume you won’t feel terrible when it’s time to smash your hard workout.

3️⃣ Do not neglect your recovery, with only 8 weeks (16 hard sessions) you need to make sure you hit them every single time. By focussing on your recovery you’ll be able to knock them out the park. Check out my linked recovery reel for some top tips.

If you want some extra assistance then comment HELP for more details about how the next 8 weeks could transform your cycling. by @freddiegrover_

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6 months ago

The supplement cheat sheet nobody gave you before your first race. 🧪
Here’s what’s actually worth your money and when to use it:
☕ Caffeine the OG. ~3.5% performance boost, reduces perceived pain, increases alertness. 3-6mg per kg of bodyweight, 1 hour before. For long races, take it mid-ride too. Pro tip: detox before big events so it actually hits.
💪 Creatine not just for gym bros. Improves peak power and sprint recovery by 5-15% in intervals. Load at 20g/day for 5 days, then 3-5g/day to maintain. Best saved for winter training blocks. It does cause water weight gain, so maybe not race week.
🟣 Nitrates (Beetroot etc.) 4-25% improvement in blood flow and exercise efficiency. 400mg two hours before your event. For peak races, go 400mg twice daily for 2-4 days out. Side effect: red wee. You’ve been warned.
🔥 Beta-Alanine buffers acid buildup in the muscles, meaning you can push harder for longer (2-3% gain). Best for hill climbs and repeated sprint efforts. Needs a loading phase of 4-6g/day for 4-6 weeks before you drop to 3g/day maintenance. The tingling feeling is normal. Weird, but normal.
⚡ Sodium Bicarbonate neutralises lactate, brilliant for short hard efforts. 0.2-0.4g per kg of bodyweight, 90-60 minutes before, taken with 20-40g of carbs. High stomach risk though. Practice this one well before you try it on race day. Don’t say I didn’t warn you.
The full document goes deeper on all of this. Timing, stacking, what to use for what kind of race.
💬 Comment “SUPPLEMENTS” below and I’ll send it straight to your DMs. by @freddiegrover_

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6 months ago

For all the coffee fans… by @freddiegrover_

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6 months ago

If you’re fed up of getting your head kicked in comment SPRINT and I’ll send you these sessions and 3 extra tips for maximising your sprint power. by @freddiegrover_

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6 months ago

Zone 2 is perhaps one of the most misunderstood terms in the health and fitness space.

If performance is your goal then you are probably doing you endurance rides too hard or with too much variance in power.

Dial back the intensity and rein your ego in and watch the gains come. It is seriously humbling being overtaken by literally everything on a road but trust us, it’s worth it.

If you can’t sing your favourite banger then it’s too hard. by @freddiegrover_

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6 months ago

Up the boys… @huansheng_team taken in 抚仙湖 Fuxian Lake by @freddiegrover_

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6 months ago

These 5 tips will make your altitude camp a lot better meaning you come back fit not fried…

Sleep. Aim for at least 8 hours per night. Altitude can disrupt sleep quality so aim for at least 10 hours in bed.

Hydration. At altitude you lose way more water than at sea level meaning hydration is especially important. Aim for at least 60ml per KG of body weight.

Reduce Volume. Early on your body is fighting to just exist at altitude. Take the fist 4-5 days super easy to give your body time to adapt.

Intensity Distribution. Knock down your zones to make sure you’re still training the desired physiological system. Around 10% if you’re training at 2000m.

Supplement. Going to altitude anaemic is a sure fire way to come back cooked. A blood test a month out and subsequent supplementation will make sure your body is in the best shape possible to adapt.

#belmontperformance by @freddiegrover_

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6 months ago

Here are my 10 activations I do every single day before cycling… 👇

10 x Cat Cows
Downward Dog (10 pulses each side)
Low Lunge With Twist (10 each side)
90/90 Hip Swivel
90/90 Glute Pulse Stretch
10 x Banded Squats
10 x Banded Glute Bridge
10 x Hamstring Bridge
10 x Hip Lunges
10 x Hamstring Pulses

These have made a huge difference to my on bike comfort and performance so why not give them a try! #belmontperformance by @freddiegrover_

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6 months ago

First few weeks in 🇨🇳 taken in 抚仙湖 Fuxian Lake by @freddiegrover_

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It has been an absolute pleasure coaching Danny so far. His dedication to training around a full time job and his keenness to get stuck into racing have been so great to work with. #belmontperformance #mendipsmethod by @freddiegrover_

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6 months ago

2026✍🏻Welcome to join the Huansheng team, let's look forward to making great contributions ~✊🏻 taken in Fuxianlake Yunnan China by @freddiegrover_

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10 months ago

Big up @spiuk_official for keeping my face and brain in tact after hitting the tarmac at 60kmph after a deer ran into the peloton this weekend in Denmark.

Super lucky to have nothing broken and no real head injuries. A large chunk of my knee missing will keep me off the bike for a while but I’ll be back!

Deffo appreciative of the boys who managed to get me to my flight in a wheelchair after arriving from hospital 40 mins before departure! #XSpeedUnited #XMenRacing by @freddiegrover_

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a year ago