{"id":215321,"date":"2025-10-21T11:17:12","date_gmt":"2025-10-21T11:17:12","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/215321\/"},"modified":"2025-10-21T11:17:12","modified_gmt":"2025-10-21T11:17:12","slug":"marginal-gains-or-major-risks-introducing-and-assessing-cyclings-latest-training-hacks","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/215321\/","title":{"rendered":"Marginal gains or major risks? Introducing and assessing cycling’s latest training hacks"},"content":{"rendered":"

Cycling has, since the Team Sky era<\/a>, been associated with so-called marginal gains<\/a>, but the rise of \u2018biohacking\u2019 takes the envelope-pushing to new extremes. From glucose sensors to DNA tests, today\u2019s riders are experimenting with science, tech and sometimes sheer gimmickry in pursuit of an edge. Some methods are grounded in physiology, others in hype \u2013 and separating the two isn\u2019t always easy. We break down the most talked-about hacks, and ask if they\u2019re best avoided or actually worth a try.<\/p>\n

\"Rob<\/p>\n

Rob Kemp is a London-based freelance journalist with 30 years of experience covering health and fitness, nutrition and sports sciences for a range of cycling, running, football and fitness publications and websites.\u00a0He is keeping his plunges warm, his blood flow unrestricted, and his biology unhacked<\/p>\n

Blood flow restriction (BFR) training<\/p>\n

What it is: If you\u2019ve scrolled through Instagram reels of athletes training with thick straps wrapped tightly around their limbs, you\u2019ve probably seen blood flow restriction (BFR) in action. It involves using specialised cuffs or bands to partially limit blood flow to working muscles during exercise.<\/p>\n

How it works: \u201cBFR works by creating a hypoxic environment \u2013 much like altitude or high-intensity training \u2013 which triggers hormonal responses, boosts capillary density, and sharpens neuromuscular signalling,\u201d explains Andy Page, strength and conditioning coach with PureSportsMedicine. By restricting oxygen to type I fibres, a rider upregulates aerobic enzymes while also recruiting type II fibres earlier.<\/p>\n

You may like<\/p>\n

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(Image credit: Hytro bands)<\/p>\n

Why it\u2019s trending: Among elite cyclists, BFR has evolved from a niche recovery tool to an established part of structured training. \u201cI started using BFR for recovery \u2013 flushing out muscles and getting nutrients into cells,\u201d explains Joe Truman, Team GB<\/a> track sprinter who uses Hytro BFR equipment. \u201cOver time, it developed into a hypertrophy [muscle growth] tool. As a sprinter, muscle mass is a big deal, so BFR became a huge part of my gym work. If I do a BFR primer in the morning, my lactic endurance in the evening session is noticeably better.\u201d<\/p>\n

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Be aware of the risks: Done incorrectly, BFR can raise the risk of blood clots, nerve damage or even serious muscle injury. \u201cBFR raises vascular resistance and afterload, which may drive heart adaptations that improve pumping capacity and oxygen delivery,\u201d says Professor Jose Calbet, physical education specialist at the University of Las Palmas de Gran Canaria, Spain. \u201cBut the evidence is still limited. BFR may also trigger adaptations in electrolyte handling, which could help delay fatigue, though more research is needed, especially in elite athletes.\u201d<\/p>\n

Should you use it? \u201cThe benefit may be higher for lower-tier cyclists than in elite riders who have less room for improvement,\u201d adds Calbet. \u201cNonetheless, VO2max may be improved in elite cyclists with BFR \u2013 but we lack information regarding the effects in the very best cyclists.\u201d<\/p>\n

BFR isn\u2019t just for sprinters \u2013 it may boost endurance too. \u201cNormally, you need really hard sessions to get big endurance gains,\u201d says Page. \u201cWith BFR, you can get those same benefits at lower intensity and with less time on the bike. Studies show riders using BFR improved their VO2max by 6% and could ride 15% longer before fatigue compared to those training without it.\u201d<\/p>\n

The latest race content, interviews, features, reviews and expert buying guides, direct to your inbox!<\/p>\n

Cold plunge therapy<\/p>\n

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\"Jhonatan\n<\/p>\n

(Image credit: UAE Team Emirates-XRG)<\/p>\n

What it is: Cold therapy comes in two main forms: whole-body cryotherapy (WBC), which involves stepping into a subzero chamber for two to four minutes, and cold-water immersion (CWI), which means dipping into 10-15\u00b0C water for up to 15 minutes.<\/p>\n

How it works: \u201cCryotherapy reduces post-exercise soreness and perceived effort in later sessions,\u201d says Dr Laura Wilson, exercise scientist with the London Sport Institute. \u201cIt\u2019s been shown to reduce delayed onset muscle soreness (DOMS), lower perceived exertion in subsequent training, and may also dampen the inflammatory response linked to exercise-induced muscle damage.\u201d<\/p>\n

Why it\u2019s trending: Tour de France<\/a> winner Tadej Poga\u010dar<\/a> uses ice pools<\/a> after hot stages \u2013 more for the psychological boost than the physical benefit. \u201cCold plunges may also sharpen the mind,\u201d suggests sports psychologist Tom Haines, pointing out that enduring something uncomfortable builds resilience that carries into training.<\/p>\n

Be aware of the risks: Rapid immersion can cause shock, hypothermia, or even cardiac arrest, especially in those with underlying conditions. Timing is also key: overusing ice baths may blunt the inflammation needed for adaptation.<\/p>\n

Should you use it? \u201cThe benefits may apply across levels, depending on the intensity of the workout,\u201d says Wilson. \u201cIf a cyclist completed a session that was of a higher intensity or longer duration than normal, they would likely experience increased soreness. By utilising cryotherapy after the training session, these symptoms could be attenuated.\u201d<\/p>\n

DNA-based training and nutrition<\/p>\n

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\"Two\n<\/p>\n

(Image credit: Bahrain Victorious)<\/p>\n

What it is: Fitness companies now offer genetic testing kits<\/a> claiming to personalise workouts, recovery needs, and even carb tolerance.<\/p>\n

How it works: \u201cGenes are sections of your DNA that tell your body how to grow, repair, and adapt. Everyone has the same \u2018exercise genes\u2019,\u201d explains Dr Henry Chung, lecturer in physiology and nutrition at the University of Essex. \u201cBut the specific version \u2013 or genotype \u2013 you inherit can affect how you respond to training.\u201d<\/p>\n

Take the ACTN3 gene, often called the \u2018speed gene\u2019. It helps produce a protein found in fast-twitch muscle fibres, key for power and sprinting. There are three versions: RR gives you the full benefits for speed and power; RX is a weaker version; XX doesn\u2019t produce the protein, meaning less raw power \u2013 but more slow-twitch fibres, helping endurance instead.<\/p>\n

\u201cEveryone has a mix of different exercise genotypes, so your personal blend can influence your response to training,\u201d says Chung. \u201cEven if a group of cyclists follows the exact same training \u2013 same rides, same intensity, same conditions \u2013 people still improve and adapt at different rates.\u201d This inter-individual response is partly explained by genetics.<\/p>\n

Why it\u2019s trending: Bahrain Victorious partnered with GenePlanet to integrate DNA analysis into their performance strategy. The collaboration reportedly helped riders understand factors like optimal nutrition, recovery patterns, and how they process carbs. In Dr Chung\u2019s research on lower-limb strength, genetics explained up to 72% of variation in responses to a 10-week leg programme. \u201cIf the average gain was 20% in leg strength, some riders might only gain 10%, and much of that difference comes down to genetics,\u201d he says. \u201cFor aerobic fitness, the effect is smaller: genetics explained around 44% of the variation, translating to only ~1.7% of total gains.\u201d<\/p>\n

Be aware of the risks: Focusing too much on a DNA report can hold you back. \u201cGenetics is just one piece of the puzzle,\u201d Chung warns.<\/p>\n

Should you use it? \u201cFor everyday cyclists, the available gains would mean only a tiny difference, but for elite athletes, even a 1% edge can be the difference between winning a medal or not.\u201d Chung adds another caveat: \u201cGenetics only explains part of why some riders improve faster than others \u2013 having great genes won\u2019t help if you skip training or recovery.\u201d<\/p>\n

Carbon monoxide rebreathing<\/p>\n

What it is: This one sounds like science fiction \u2013 and with good reason. Carbon monoxide (CO) rebreathing<\/a> involves inhaling controlled doses of a deadly gas to measure haemoglobin levels and, theoretically, to simulate the hypoxic effects of altitude.<\/p>\n

How it works: \u201cIn a nutshell, it\u2019s a substitute for altitude training,\u201d says Dr Jeffrey Sankoff, a Colorado-based emergency room physician and triathlete (TriDoc podcast). \u201cIt augments the effects of training at altitudes.\u201d Haemoglobin is crucial in transporting oxygen to muscles, delaying fatigue and helping performance. The test is usually done at the start and end of altitude training camps using a device connected to oxygen and carbon monoxide supplies.<\/p>\n

Why it\u2019s trending: WorldTour teams linked with this practice \u2013 prior to the UCI voting to ban the use of repeated carbon monoxide rebreathing equipment<\/a> \u2013 called it safe when performed by experts.<\/p>\n

Be aware of the risks: As Sankoff bluntly puts it: \u201cThe risk is death. I don\u2019t think I can be any clearer than that.\u201d Even small errors in dosing or monitoring can be fatal. The UCI banned repeated CO rebreathing in 2025, allowing it only in strict medical settings for diagnostic purposes.<\/p>\n

Should you use it? \u201cIts benefits have been exaggerated in the lay press,\u201d says Sankoff. \u201cIn studies I\u2019ve seen reported, very few differences were found between the altitude group and the group who trained at altitude and breathed CO. Differences that would be trivial for the average age-group cyclist.\u201d<\/p>\n

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(Image credit: Future\/Andy Jones)<\/p>\n

Biohacking and ketones<\/p>\n

What it is: Biohacking in sport covers a spectrum from the sensible (tracking sleep or HRV) to the extreme (gene editing or DIY biology). In cycling, one of the most debated biohacks of recent years has been exogenous ketones.<\/p>\n

How it works: Ketones<\/a> are compounds produced by the liver when carbohydrate availability is low, such as during fasting or prolonged endurance exercise. In this state, muscles, the heart, and the brain all switch to ketones as an alternative fuel source.<\/p>\n

Why it\u2019s trending: Visma-Lease a Bike<\/a>, Soudal Quick-Step<\/a>, and Alpecin-Deceuninck<\/a> have incorporated ketone supplements into their nutrition strategies. Exogenous ketones \u2013 usually taken as a liquid ester \u2018shot\u2019 costing \u00a330-40 \u2013 aim to shortcut the fat-to-fuel process by raising ketone levels in the blood without the need for carb restriction.<\/p>\n

Be aware of the risks: The UCI has not banned ketone<\/a> usage after recent studies allayed fears around safety and significant performance enhancement. But some scientists remain unsettled, dosing protocols are unclear, and side effects \u2013 especially with cheaper ketone salts \u2013 can include stomach issues and impaired performance.<\/p>\n

Should you use it? Some research suggests ketones may speed up glycogen resynthesis, reduce inflammation and promote protein synthesis. Combined with the cost, though, ketones are a questionable investment for amateurs. Even Visma\u2019s sports director Grischa Niermann has gone on record to say that ketones are \u201cjust a small part of the team\u2019s complex performance puzzle\u201d rather than a miracle fix.<\/p>\n

Continuous glucose monitoring (CGM)<\/p>\n

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(Image credit: Andy Turner)<\/p>\n

What it is: Continuous glucose monitoring<\/a> uses a small sensor inserted under the skin to track glucose levels in the interstitial fluid continuously. Originally developed for people with diabetes, it\u2019s increasingly used by elite riders to monitor fuelling and recovery in real time, although they’re not allowed in-race, yet.<\/p>\n

How it works: The device measures glucose trends 24\/7 and sends data to a phone or head unit. \u201cAthletes can see how meals, ride intensity and even sleep affect glucose levels. Coaches and nutritionists then use these trends to fine-tune fuelling strategies before, during and after training,\u201d explains Dr Laurent Bannock, founder and director of the Institute of Performance Nutrition.<\/p>\n

Why it\u2019s trending: Teams including Ineos Grenadiers have trialled CGMs as part of their nutrition science setups. \u201cFor professionals, a dip in blood glucose mid-race can be catastrophic. CGM helps avoid hypoglycaemia, optimise carbohydrate intake on the bike, and evaluate recovery overnight,\u201d says Bannock.<\/p>\n

Be aware of the risks: CGMs can lag behind blood glucose during rapid changes, leading to misleading readings. Overinterpretation of data can foster obsessive fuelling habits (so-called glucorexia). \u201cFor most riders, a solid nutrition strategy guided by hunger, recovery and structured carb timing may be more practical than constant glucose tracking,\u201d insists Bannock.<\/p>\n

Should you use it? Evidence for performance gains in non-diabetic athletes is mixed. \u201cSome research shows CGM can help prevent energy crashes, but no study has proven it directly boosts metrics like power output,\u201d says Dr Bannock. \u201cFor amateurs, the \u00a380-120\/month cost and the risk of over-analysing normal glucose fluctuations may outweigh the benefits.\u201d<\/p>\n

Max-volume Zone 2 <\/p>\n

What it is: Zone 2 refers to riding at low-to-moderate intensity \u2013 roughly 60\u201370% of maximum heart rate or 65\u201375% of FTP. It\u2019s gained buzz recently, with some suggesting you should do as much of it as possible.<\/p>\n

How it works: \u201cAt this intensity, muscles rely heavily on fat oxidation and mitochondrial activity,\u201d explains Dr I\u00f1igo San Mill\u00e1n, trainer at UAE Team Emirates. \u201cZone 2 improves metabolic flexibility, lactate clearance and aerobic efficiency \u2013 the foundations of endurance. It teaches the body to spare glycogen so athletes can go harder, for longer.\u201d<\/p>\n

Why it\u2019s trending: Poga\u010dar devotes hours to it: Zone 2 builds the \u201cbase engine\u201d that lets them sustain repeated high-intensity efforts on climbs and in time trials.<\/p>\n

Be aware of the risks: But more isn\u2019t always better. Excessive Zone 2 can pile on fatigue, limit top-end development, and leave riders one-dimensional. \u201cIt\u2019s one pillar of performance, not the whole house,\u201d says San Mill\u00e1n.<\/p>\n

So should you use it? For amateurs with 8\u201310 weekly hours, San Mill\u00e1n cautions against going all in. A smarter balance is two to three Zone 2 rides each week, combined with strength, sprint and interval work to keep your \u201cturbo\u201d alive.<\/p>\n","protected":false},"excerpt":{"rendered":"Cycling has, since the Team Sky era, been associated with so-called marginal gains, but the rise of \u2018biohacking\u2019…\n","protected":false},"author":2,"featured_media":215322,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[4985,101,56,54,55],"class_list":{"0":"post-215321","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cycling","8":"tag-cycling","9":"tag-sports","10":"tag-uk","11":"tag-united-kingdom","12":"tag-unitedkingdom"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/215321","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=215321"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/215321\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/215322"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=215321"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=215321"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=215321"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}