The WattPlan Podcast https://wattplan.cc/blog 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 script before it is published. en-gb Manual Focus WattPlan WattPlan james@manual-focus.co.uk https://wattplan.cc/marketing/images/podcast/cover.jpg?v=20261016 The WattPlan Podcast https://wattplan.cc/blog false episodic no Should you ride with a cold? https://wattplan.cc/blog/cycling-with-a-cold wattplan-podcast-cycling-with-a-cold Fri, 16 Oct 2026 06:00:00 +0000 The neck check, two trials that gave people a cold on purpose, the signs that mean rest or a GP, and how to come back. General information, not medical advice.

Read the article: https://wattplan.cc/blog/cycling-with-a-cold

Studies we cite:

Voices produced with ElevenLabs. James's voice is a clone of his own, Lyra is an AI voice, and James reviews every script before it is published.

]]> The neck check, two trials that gave people a cold on purpose, the signs that mean rest or a GP, and how to come back. General information, not medical advice. 0:10:03 9 full false How do you train for your first sportive? https://wattplan.cc/blog/how-to-train-for-your-first-sportive wattplan-podcast-how-to-train-for-your-first-sportive Fri, 16 Oct 2026 06:00:00 +0000 A 12 week outline for a first 100 km or 100 miles, by power or by feel, plus what the evidence says about starting easy, eating 60 to 90 grams an hour and tapering.

Read the article: https://wattplan.cc/blog/how-to-train-for-your-first-sportive

Studies we cite:

Voices produced with ElevenLabs. James's voice is a clone of his own, Lyra is an AI voice, and James reviews every script before it is published.

]]> A 12 week outline for a first 100 km or 100 miles, by power or by feel, plus what the evidence says about starting easy, eating 60 to 90 grams an hour and tapering. 0:11:33 8 full false How often should you take a recovery week? https://wattplan.cc/blog/recovery-week-cycling wattplan-podcast-recovery-week-cycling Fri, 16 Oct 2026 06:00:00 +0000 What the overreaching and taper trials say about how often to ease off and how much to cut, and why tired beats overreached before a peak.

Read the article: https://wattplan.cc/blog/recovery-week-cycling

Studies we cite:

Voices produced with ElevenLabs. James's voice is a clone of his own, Lyra is an AI voice, and James reviews every script before it is published.

]]> What the overreaching and taper trials say about how often to ease off and how much to cut, and why tired beats overreached before a peak. 0:09:32 7 full false Should you eat 100g of carbs an hour? https://wattplan.cc/blog/100g-carbs-per-hour-cycling wattplan-podcast-100g-carbs-per-hour-cycling Fri, 16 Oct 2026 06:00:00 +0000 Two new trials on high-carb fuelling, what 100 grams an hour did against 60, why 150 gave nothing over 120, and how to build up on long rides.

Read the article: https://wattplan.cc/blog/100g-carbs-per-hour-cycling

Studies we cite:

Voices produced with ElevenLabs. James's voice is a clone of his own, Lyra is an AI voice, and James reviews every script before it is published.

]]> Two new trials on high-carb fuelling, what 100 grams an hour did against 60, why 150 gave nothing over 120, and how to build up on long rides. 0:09:45 6 full false Which VO2max intervals actually work? https://wattplan.cc/blog/vo2max-intervals-cycling wattplan-podcast-vo2max-intervals-cycling Fri, 16 Oct 2026 06:00:00 +0000 Thirty fifteens, fours, eights and fives compared, what the trials found, what power to ride them at, and how often to ride them in a block.

Read the article: https://wattplan.cc/blog/vo2max-intervals-cycling

Studies we cite:

Voices produced with ElevenLabs. James's voice is a clone of his own, Lyra is an AI voice, and James reviews every script before it is published.

]]> Thirty fifteens, fours, eights and fives compared, what the trials found, what power to ride them at, and how often to ride them in a block. 0:09:54 5 full false How quickly do you lose cycling fitness? https://wattplan.cc/blog/lose-cycling-fitness wattplan-podcast-lose-cycling-fitness Fri, 16 Oct 2026 06:00:00 +0000 What two weeks, a month and a whole winter off really cost you, why your Fitness line falls faster than you do, and how little riding it takes to hold on.

Read the article: https://wattplan.cc/blog/lose-cycling-fitness

Studies we cite:

Voices produced with ElevenLabs. James's voice is a clone of his own, Lyra is an AI voice, and James reviews every script before it is published.

]]> What two weeks, a month and a whole winter off really cost you, why your Fitness line falls faster than you do, and how little riding it takes to hold on. 0:10:14 4 full false How many hours a week do you really need? https://wattplan.cc/blog/how-many-hours-a-week-to-train-cycling wattplan-podcast-how-many-hours-a-week-to-train-cycling Fri, 16 Oct 2026 06:00:00 +0000 What three, five and ten hours a week can each build, the trial that put an end to non-responders, and how little training keeps the fitness you already have.

Read the article: https://wattplan.cc/blog/how-many-hours-a-week-to-train-cycling

Studies we cite:

Voices produced with ElevenLabs. James's voice is a clone of his own, Lyra is an AI voice, and James reviews every script before it is published.

]]> What three, five and ten hours a week can each build, the trial that put an end to non-responders, and how little training keeps the fitness you already have. 0:10:10 3 full false What is FTP, and is your test telling the truth? https://wattplan.cc/blog/what-is-ftp wattplan-podcast-what-is-ftp Fri, 16 Oct 2026 06:00:00 +0000 What Functional Threshold Power really means, how good the 20 minute test is, why most amateurs can't hold their FTP for an hour, and how to test it properly.

Read the article: https://wattplan.cc/blog/what-is-ftp

Studies we cite:

Voices produced with ElevenLabs. James's voice is a clone of his own, Lyra is an AI voice, and James reviews every script before it is published.

]]> What Functional Threshold Power really means, how good the 20 minute test is, why most amateurs can't hold their FTP for an hour, and how to test it properly. 0:10:56 2 full false Is Zone 2 worth the hours? https://wattplan.cc/blog/zone-2-training wattplan-podcast-zone-2-training Fri, 16 Oct 2026 06:00:00 +0000 Why easy riding builds the engine, what the best evidence says about polarised and pyramidal weeks, and how much Zone 2 fits into six to ten hours.

Read the article: https://wattplan.cc/blog/zone-2-training

Studies we cite:

Voices produced with ElevenLabs. James's voice is a clone of his own, Lyra is an AI voice, and James reviews every script before it is published.

]]> Why easy riding builds the engine, what the best evidence says about polarised and pyramidal weeks, and how much Zone 2 fits into six to ten hours. 0:11:28 1 full false