cycling myths that refuse to die

Group rides, café chats, and comment sections are fertile ground for half-truths. The problem isnt enthusiasmits that bad advice costs progress. Here are the myths that keep circulating, what the science actually says, and what to do if you want more watts, better recovery, and consistent gains.

myths that keep coming back

myth: spinning faster burns more fat

Cadence alone doesnt decide fat loss. Fat oxidation depends on intensity and total energy expenditure, not whether you pedal at 90 or 100 rpm. At lower intensities (zone 2), a higher percentage of energy comes from fat, but the absolute amount of fat burned is driven by total work done.

• Use power and heart rate to control intensity. Ride zone 2 for aerobic development and improved fat oxidation.
• Choose a self-selected cadence that feels smooth and economical (often 85 6 rpm on flats, 705 rpm on climbs).
• Body composition changes come from a sustainable weekly energy balance plus consistent training, not cadence tricks.

myth: grinding big gears is the best way to build cycling “strength”

Low-cadence, high-torque work can build muscular endurance, but cycling strength is very specific. To raise FTP you need appropriate time near threshold and VO₂max, plus real strength training off the bike for maximal force.

• Use targeted sessions: sweet spot (88 5% of FTP), threshold (951%), and VO₂ (1100%).
• Sprinkle low-cadence reps (600 rpm) carefully to avoid knee overload, not every ride.
• Do 2 short gym sessions per week: squats, deadlifts/RDLs, split squats, calf raises, and core.

myth: more sweat = better workout

Sweat rate varies hugely between riders and climates. It reflects thermoregulation, not training quality. Use objective metrics.

• Gauge effort with power (watts), heart rate, and RPE.
• Track hydration by weighing before and after long or hot rides; drink to limit body mass loss to ~2%.
• Recovery quality beats puddles under your bike.

myth: fasted rides melt fat and improve endurance for everyone

Fasted zone 1 2 rides can be useful for some athletes, but they reduce power output and increase perceived effort, and theyre counterproductive for key intensity days. Overuse leads to poor quality, higher stress, and worse recovery.

• Fuel the work that matters. Arrive fed for threshold and VO₂ sessions; 30 60 g carbs per hour for anything over ~60 minutes.
• If you try fasted work, keep it easy, 45 60 minutes max, and not before hard training days.
• Body fat changes come from a weekly energy plan you can sustain, not glycogen deprivation games.

myth: lactic acid causes soreness

Blood lactate is a fuel and a marker of glycolytic flux. It clears quickly after exercise. Post-ride soreness (DOMS) is driven mainly by micro-damage and inflammation from mechanical loading, not lactic acid.

• To manage soreness, progress training load gradually, sleep well, and space hard sessions. Light spins aid recovery via increased blood flow.
• Dont chase lactate burn every ride. Distribute intensity so youre fresh for key sessions.

myth: FTP is the goal, not a tool

FTP is a helpful benchmark for training zones, but performance also relies on aerobic capacity, durability (fatigue resistance), repeatability, and skills. Chasing a single number can skew your training.

• Use FTP to anchor zones, then target specific limiters: VO₂ power, tempo endurance, sprint, or long-climb pacing.
• Track more than one metric: 5-minute power, 20-minute power, decoupling in long zone 2 rides, and how you feel 2448 hours post-session.

No pain, no gain is a slogan, not a training plan. The gain comes from the right dose of stress plus recovery.

what to do instead: simple, proven habits

Replace myths with a plan you can actually follow. Heres a practical framework for most ambitious amateurs.

• anchor with zones: set training zones from a recent FTP test or estimate, then adjust using heart rate and RPE to account for heat, fatigue, and terrain.
• weekly recipe: 2 hard days, 24 aerobic days, and at least 1 full rest day. Examples of hard days:

1. threshold: 3512 min at 951% FTP with 35 min recoveries.
2. vo₂max: 465 min at 1100% FTP; full recovery between reps.

• build durability: include 1 longer zone 2 ride weekly (23 hours), steady heart rate, low drift. This improves fat oxidation and pacing.
• cadence: pedal where youre economical. Use drills sparingly (e.g., 35 min at 1000 rpm, smooth torso) for coordination, not fat loss.
• fuel and hydrate: 3060 g carbs/hour for endurance rides; 6090 g/hour for hard or long days. Add sodium based on sweat rate. Eat a carb-protein meal within 12 hours post-ride.
• strength train year-round: 2x/week in the off-season, 1x/week in-season. Focus on big lifts and single-leg control. Keep sessions short and consistent.
• recover like it matters: 79 hours sleep, low-stress easy days, and deload weeks every 34 weeks. Use HRV and morning readiness as context, not commandments.

how to spot bad advice fast

• ask what system it targets: aerobic base, threshold, glycolytic power, or neuromuscular? If its vague, be cautious.
• look for dose and context: duration, intensity (percent FTP or watts), frequency, and where it fits in the week.
• check recovery: any hard-session advice that ignores recovery is incomplete.
• watch for absolutes: all riders should or single-number obsessions rarely hold up.
• test, dont guess: track your 5, 20, and 60-minute power, heart rate drift in long rides, and how you feel. Adjust based on evidence.

Train with purpose, fuel the work, and recover well. Thats how you grow FTP, handle more watts late in rides, and actually enjoy the process.