What a day for 🇬🇧 at the Junior World Championships in Kigali.
@_harry_hudson_ is the new World Champion after a phenomenal solo ride . I was lucky enough to be with him earlier this year when he represented Fensham at Liège-Bastogne-Liège where he won, and it’s no surprise to see him pull on the rainbow jersey today. A huge talent and an even better lad.
For me personally, seeing @matt.peace_ ride to 5th fills me with pride. We’ve worked together from the youth ranks all the way to today, his final race under my coaching before he steps into the pro ranks next season. With Harry up the road, Matthew rode selflessly, covering attacks and riding with real class. To still finish top 5 at Worlds shows his progression and character.
Also worth mentioning @max_hinds20 , a Fensham Howes rider, took 4th. Incredible to see Yorkshire and Fensham riders at the sharp end of a World Championship.
Very proud of Matthew and of the journey he’s taken. A fantastic end to our coaching relationship and exciting times ahead
Felt a little sad tonight. Two years waltzing around Europe with these fine lads, from frankly not knowing their arse from their elbows, to winning the biggest UCI races and some World Championships. They have had such a great journey already in their young careers. I was sad as this is the last race this weekend, before these 5 move to the U23 ranks. Seeing them ride together tonight, having a laugh, taking the piss out of me and just generally enjoying life was so good to see. @fhmasdesign and all the sponsors deserve so much credit for what they do, alongside all the parents and people who have helped along the way. It’s incredible to see and produces champions and good people. The team continues and we still have a race to try and win but thank you to all for keeping me young, even on the days when you also made me feel old 😀 Well done to @gilespidcock and @sonjaharper ❤️
Another busy week of results for coached riders in the last week
Matt Nelson is now British Champ having won the Standard duathlon champs
Otto Allison 3rd at his local crit and a nice upgrade on his licence
Seth Bush takes 3rd place at the Lincoln crits
Milo De La Mere after a week of illness returns for junior Liege Bastogne and an excellent 9th in his first year
Not to be outdone, brother Sam also in the front group at Liege and an attack with 3km to go very nearly paid off, eventually coming in 17th
Wolfgang Emmerich gains a massive 7 min PB in his local 30 mile TT
In the same event, Amy Sole takes another win and an incredible 8 min PB
Bruce Johnson 2nd at Bourne Wh 10 mile TT
Joe Turnbull’s form continues to improve getting in the break at the Lincoln Grand prix- only for a mechanical to take him out of the race
Not a bad week for coached athletes. Seth Bush with a nice win at Ixworth town crits following his 2nd place at Clancy Briggs in midweek.
Ben Arey 3rd at Ennerdale and 2nd at Brownlee in the elite races.
Mark Ketteringham and Freddie Winkley both represented Harrogate in the junior UCI race at the Tour de Segala in France and both rode very well with 7th for Mark and 9th for Freddie
Ethan Mitchell Clarke 2nd in his crit race in midweek
Matt Nelson made a rare appearance in time trials and smashed out 48 mins for 25 miles
Midweek 10 mile time trial win for Dean Newton and edging closer to 19 mins with a short 20 min ride
Amy sole with a great podium 3rd place in her gravel race in Thetford.
Boss man Matt Bottrill took a fine 2nd place in his TT beaten by flying pro Josh Giddings
I also made a racing comeback this week. Early days….but managed a 21 min TT on my
Local course despite dreadful pacing by someone who should know better! 2nd on the night and fastest old person
The people who know @mattnelsontri will know the personal trauma he and his family have been through this last 8 months. It would have genuinely broken many from a sporting perspective, getting sick 2 weeks out from a European champs would also have proved difficult. Matt is a warrior who has kept focus on this event whatever was thrown at him and that has today been rewarded with a bronze medal. I am so happy for him, fantastic performance
Two weeks since the last update and a few changes.
I’ve now hit 42 days alcohol-free, and the difference has been massive: better sleep, higher HRV, lower blood pressure, and more motivation every day.
Training-wise, last week I did around 16 hours, 14 of those on the bike. A steady rebuild with more aerobic time, structured gym work, and the return of my Saturday rides with the young racers who are making me work hard to hang on, but I love it.
The biggest lesson these past weeks? Under-fuelling isn’t negotiable! . Once I got fuelling right, the difference in endurance was night and day.
Progress seems slow but you don’t really notice the small, incremental differences until you look back.
#Project57 #CyclingPerformance #EnduranceTraining #HRV #AlcoholFree #FuellingForPerformance #MastersCycling #CoachingLife
A slightly reduced week but a big turning point. The 20-min test surprised me — 342 W. Either training consistency is starting to bite, or I was fitter than I thought.
Off the bike, 3 weeks without alcohol has made a huge difference — better HRV, calmer recovery, more energy to train and coach.
Now with LT1 and 20-min data nailed down, next up is Critical Power testing — and a few mountain bike rides just for the love of it.
Sometimes progress shows up when you stop chasing it.
#Project57 #CyclingPerformance #EnduranceTraining #HRV #LactateTesting #CoachingLife point.
FTP isn’t enough anymore.
For years we’ve trained around one number — FTP.
But real performance goes deeper.
My latest blog breaks down the metrics that truly shape how we train, fatigue, and adapt: LT1, mFTP, TTE, FRC and VO₂max.
It’s about understanding the shape of performance and not just the size of a number.
Read it here 👇
🔗 Beyond FTP – Understanding the Metrics That Really Drive Cycling Performance
Link in bio.
#Project57 #CyclingScience #PerformanceCoaching #WKO5 #EnduranceTraining #MastersCycling #DataDrivenTraining
This week I validated my LT1 — the point where lactate first rises above baseline.
WKO5 predicted ~245–255 W. The test confirmed it: LT1 = 245–250 W, HR ~ 120-125 bpm.
It’s a small thing, but it’s a huge step for me. Every endurance session now has a precise anchor that I will look to build.
From here, I’ll shift focus to Critical Power testing in the field. It’s the perfect bridge between lab and performance.
Progress isn’t guessing — it’s testing.
#Project57 #CyclingScience #LactateTesting #CriticalPower #MastersCycling #EnduranceTraining #WKO5
Week 4 wrapped up and for the first time, I actually felt like a bike rider again.
Tenerife’s climbs gave me a reality check, but also a bit of confidence. My first proper VO₂ session since starting back 5×(2–3 min) at 350–380 W , felt strong. Still miles off my best, but the legs finally responded.
I also found a gap in my power curve. WKO5 predicted 550 W for 30 s, so I tested it and hit 730. That single effort completely reshaped the model, lifting my FRC while FTP stayed steady.
This week I’m shifting focus towards aerobic durability more time around LT1, where endurance is actually built. The goal isn’t chasing higher FTP right now it’s improving how long I can sit just below that first lactate rise before fatigue sets in.
Testing LT1 and MLSS next week with lactate will give me real data to guide everything that follows.
Progress, not perfection.
#Project57 #EnduranceCycling #CyclingCoach #LT1 #VO2max #MastersCycling #PerformanceCoaching #Durability #cyclingscience
Week 3 Update – Project 57 Last week was another disrupted one – travel, weather, and a poor decision to jump into the Girona “Wednesday Worlds” with WorldTour riders like Paul Double 🤦♂️. I got dropped on the first climb. Brutal, but a reality check I probably needed.
Still, some progress: legs feel a bit better, volume was only an hour short of plan, and I’m starting to get into a rhythm again.
This week I’m in Tenerife on a short family break. Training time is limited, so I’m focusing on controlled efforts:
* Short intervals just below LT2 with equal recovery ,enough quality without driving fatigue too high.
* LT1 work in short blocks with recovery , keeps me close to my aerobic “engine room” without guesswork fatigue.
Why LT1? LT1 = the point where your body starts producing more lactate than at full rest but can still clear it easily.
* Riding at or just below LT1 is key for aerobic durability.
* It builds the foundation for everything else — endurance, fatigue resistance, efficiency.
* LT1 work is gold for building long-term consistency without cooking the system.
Right now, I’m estimating LT1 by heart rate + feel. Next week I’ll do some lactate testing to pin it down properly. For me now is knowing when to hold back, building the base, and keeping fatigue under control so I can train the next day
#Project57 #LT1 #CyclingTraining #MastersCycling #EnduranceTraining
