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A coach with a memory.
Cycling coaching that bends around your life.
Founding hundred: 100 places, then the doors close. Founded by @garethwinter

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“Fuel and train. Don’t diet and exercise.” (One of my many catchphrases). It’s a mindset change. Dieting is restrictive: eat less, weigh less, ride to burn it off, and every decision is about taking something away. Fuelling is expansive: eat for the work you’re about to do, and let the body follow the performance.

My journey: 2015: 85kg and 2,032 watts max effort in a sprint.

Then I chased: lighter = faster.

2017: 63 kilos, FTP 360 watts (5.7 w/kg). Good numbers + balance of health and performance.

2019: 59kg, FTP 240 watts (4 w/kg). Even lighter is even faster, right? Wrong. I’d lost a third of my power to lose 6% of my weight. I wasn’t light and strong. I was light and weak, sleeping badly, hungry, and slower.

Cycling is much more complex than “power-to-weight ratio”; we don’t speak enough about “power-to-frontal mass” or “longevity”.

Fuelling means 4 things:

Fuel the effort: A hard session tomorrow means more carbs today and a low-residue meal before it: not much fibre, not much protein, nothing that sits in your gut when you’re at threshold.
Fuel the recovery: Straight after, the macros flip: protein to repair, plenty of carbs to refill the glycogen you just spent.

Fuel your health: An easy day needs less. A smaller plate, more protein and fibre, and no guilt. You eat for the day ahead, not for a routine.   Fuel your happiness: Eat what you love, with the people you love.

That’s not “eat everything”. It’s being intentional: the right food for the effort, the recovery, and your health, and the result is better performance, better recovery, sleep, mood, and turning up as your best self every day. Restriction gets you hunger, a bad relationship with food and a diet you’ll quit.

At 38, I’ve put the weight back on. Strength work, intervals, protein, 5g of creatine a day. My numbers are coming back, and I feel better than I did at 29.

If you’ve got a goal for next year, make it a performance goal. A watt, a time, a climb. Tell me yours below, and if you’ve been doing it the other way round, say so. I did, for years.

@ridewithforma

#marginalgains #cyclingtips by @ridewithforma

I took 54 seconds off my Sa Calobra PB: 29:53. Sub-30 on Mallorca’s hardest climb.

Strategy + fitness. Eight key decisions, and I’ve put all of them in here: why you’re on the road before 8am, why the racing line is worth 20 to 40 seconds, why chasing 95rpm is costing you power, why the first 6km should be ridden like a time trial.

But slide 8 is the one that actually moved the needle.
I trained above the effort I was going to race. 3x10 minutes at low VO2 max, week after week, until 30 minutes at threshold stopped feeling like a ceiling and started feeling like a floor.

That block wasn’t from a plan I downloaded. It was built backwards from one climb, one date, and my numbers.
That’s what I’m building with @ridewithforma.

Not another generic twelve weeks that treats you like everyone else. A coaching platform that adapts to your goal, your data, your fitness, your life, and your head. One that knows what you’re actually training for and gets you to the start line certain you can deliver.
Waitlist is open, head to @ridewithforma 🔻

Save this one for the months leading up to your next hillclimb.

#sacalobra #marginalgains #roadcycling #cyclingtips by @ridewithforma

100. That’s the club.

Forma takes one hundred founding members. A cycling coach who reads every ride, remembers every conversation, and connects what the numbers say to what your life is doing. Not a dashboard with a chatbot, a companion with a memory.

When the hundred places are gone, the doors close.

Founded by @garethwinter

Waitlist at ridewithforma.com by @ridewithforma