1. Why shouldn't time-crunched cyclists try to train like the pros?Pros train 2535 hours a week, with around 80% spent at easy intensity to build an aerobic base. That approach doesn't translate if you only have five or six hours available. Copy their easy rides and you may not create enough stimulus to improve; copy their hardest sessions and you risk fatigue without the same recovery. Pros train as their full-time job, while amateurs have to juggle work and family. Instead of copying elite programmes, apply the principles: train consistently, progress gradually and make every session count.2. What is the biggest mistake time-poor riders make when trying to improve?The biggest mistake is riding at the same "moderately hard" pace all the time. Exercise scientists often call this the 'grey zone' because it's too hard to promote recovery and aerobic development, but not hard enough to maximise fitness gains. It feels productive because you're tired afterwards, yet it often produces mediocre results. The second major mistake is underestimating recovery. Many amateur cyclists squeeze training around busy jobs, poor sleep and family commitments, then wonder why performance plateaus. Fatigue isn't always a sign of progress. Every ride should have a clear purpose, whether that's building endurance, improving high-intensity fitness or recovering from previous sessions. Purposeful training almost always beats simply accumulating miles.3. For a rider with only five hours a week available, how should they train?I'd prioritise two quality interval sessions and spend the rest riding easily. This could mean two 6075-minute workouts with intervals such as four times eight minutes or repeated 30/15 efforts, plus an easy ride and, ideally, a longer weekend ride of several hours. That endurance session builds aerobic durability and helps sustain efforts. The formula is simple: make hard rides hard, easy rides easy, and focus on consistency. Progress week after week matters more than chasing the perfect session.4. Is more intensity the secret weapon for cyclists short on time?To some extent, yes. The 80/20 model was developed from studies of endurance athletes training 1520 hours a week. If you only have five hours, spending 80% of it riding easy may not provide enough stimulus to improve. Research suggests time-crunched cyclists can handle a greater proportion of high-intensity work, with a 60/40 or even 50/50 split is often effective. However, easy riding remains vital for recovery and aerobic fitness. The key is adapting your training balance to your available time rather than following ratios designed for professionals. Meet the expert(Image credit: Sebastian Sitko)Professor Sebastian Sitko is an endurance coach, sports scientist and lecturer at the University of Zaragoza, Spain. He has coached more than 200 pro and amateur cyclists, triathletes and runners, combining academic expertise with experience as a keen cyclist and trail runner. He is the author of Cycling 2.0: Evidence-Based Training for Peak Performance on the Bike. sitkotraining.shop5. How little training can you get away with and still get faster?You probably need less training than you think to keep improving. Numerous studies have shown meaningful increases in VO2max, threshold power and overall fitness from just two or three structured sessions each week. Some of those workouts last only 30 to 40 minutes. Even two focused interval sessions can maintain and gradually improve fitness when performed consistently over months. That's the crucial point: fitness can't be banked by cramming huge training weeks together whenever you find spare time. A steady routine of three quality hours every week is almost always more effective than alternating between 10-hour weeks and complete inactivity. The minimum effective dose is surprisingly low, provided you stick to it.6. Why is recovery the missing piece in most amateur training plans?Recovery is where adaptation happens. Professional riders may sleep nine hours, nap and organise life around training, while amateurs juggle work, family and daily stress. Your body doesn't separate physical and psychological stress, so poor sleep, long hours and other pressures can reduce recovery capacity. That's why nutrition, sleep and rest days matter as much as intervals. Getting faster isn't just about doing more training; it's about recovering well enough to benefit from the training you've already completed.7. Are power meters and apps making cyclists faster, or just more distracted?Technology is incredibly useful when it supports training, but it becomes a problem when riders start training for the numbers instead of the physiological adaptations behind them. Power meters, heart-rate monitors and FTP testing all have genuine value. They help pace intervals, monitor progress and guide training intensity. The danger comes when riders obsess over daily fluctuations, repeat FTP tests too frequently or allow readiness scores to override common sense. Data should answer questions rather than create anxiety. For most busy cyclists, a straightforward plan executed consistently will deliver better results than endlessly analysing metrics. Use technology to make sure your easy rides stay easy and your hard rides are hard enough, then focus on riding. (Image credit: Future)8. What are the 'junk miles' of modern cycling training?Junk miles are rides that lack purpose; for example, rides spent in the 'grey zone'. Time-crunched riders should also be cautious about grinding away in sweet spot training if it leaves them too fatigued to complete genuinely high-quality interval sessions. Every ride should have a clear objective. If you can't explain why today's ride fits into your overall training, there's a good chance you're wasting valuable time.9. How should riders structure their week, given competing priorities?Decide which two sessions matter most usually your interval workouts and protect those wherever possible. Everything else can remain flexible. If an unexpected free hour appears, complete one of your key sessions. If you're short on time or feeling run down, choose an easy recovery ride instead. If you're exhausted, don't be afraid to take the day off. Success comes from completing two or three high-quality sessions every week, not from rigidly following a strict Monday to Sunday training calendar.10. If you could give one evidence-based piece of advice to a time-crunched cyclist who wants to get faster, what would it be?Consistency beats complexity every time, and the cyclists who improve most aren't necessarily the ones following the cleverest training plans; they're the ones who keep showing up, complete two or three purposeful sessions every week, recover properly and allow those small improvements to accumulate over months. Keep your hard rides hard, your easy rides easy and protect your routine above everything else. A good training plan that you can sustain all year will always outperform the perfect plan that leaves you burned out after three weeks.THE FIVE-HOUR TRAINING WEEKIf you only have five hours a week to train, here is a minimalist plan to get you started:Two quality sessions + easy volume = maximum gainsSession 1: Intervals (6075min)Build fitness with structured efforts such as 4 x 8min intervals or 30/15s. Make these sessions count.Session 2: Hard effort (6075min)A second high-intensity workout helps improve VO2max and threshold power.Session 3: Easy endurance ride (6090min)Keep the pace comfortable to support recovery and build aerobic fitness.Session 4: Longer weekend ride (>3hr)If time allows, this is your biggest opportunity to improve endurance. Make hard days hard, easy days easy, and repeat consistently.This article was first published in the 27 August 2026 print edition of Cycling Weekly magazine available to buy on the newsstand every Thursday (UK only) while digital versions are available on Apple News and Readly. Subscriptions through Magazine's Direct.

Jarno Widar has been regarded highly in terms of his potential ever since the junior days, but compared to the supertalent Paul Seixas, his talent needed some more polishing before it could truly shine among professionals. Two seasons later, Widar convinced everyone about his quality at Vuelta a Esp...

Dylan van Baarle's season is officially over after the Dutch rider suffered a serious crash while training in the Netherlands just days before his wedding. The Soudal Quick-Step rider is set to marry fellow cyclist Pauline Ferrand-Prevot. Suffering a broken wrist as a result of the incident where he...

Ridley has been making headlines recently and for all the right reasons. Not only did Torstein Tren earn the maillot jaune aboard a Ridley Noah Fast 3.0 at this years Tour de France, but the Belgian brand also just unveiled the ultra-aero Kanzo Fast 2.0 gravel bike. While the Noah Fast 3.0 is one of the slipperiest bikes in the pro peloton, its also one of the heaviest. I personally weighed several of Uno-X Mobilitys team bikes at Opening Weekend in Belgium in February, where the lightest bike to tip the scales was Jonas Abrahamsens at 7.9kg fitted with a SRAM Red XPLR AXS one-by setup. Despite having the outgoing Falcn RS at their disposal, Uno-X Mobility needed something lighter and with a tad more aerodynamic nous to compete in the high mountains at three-week-long Grand Tours. As an unapologetic non-believer in the one bike to do it all approach, Ridley started work on a solution, and one that wasn't a particularly well-kept secret. We spotted the new bike at the Tour Auvergne-Rhne-Alpes and, a month later, again at the Tour de France, and, as it turns out, we were right to assume it was an updated Falcon RS.The new platform is 12% lighter than its predecessor: a medium frame tips the scales at 705g, with the fork and seatpost coming in at 347g and 100g, respectively (Image credit: Ridley Bikes)The new Ridley Falcn RS was developed closely with Uno-X Mobility and completed just in time for what was one of the most grueling Tours de France in recent history, providing the team with a modern but, more importantly, competitive all-round climbing bike. In fact, even Tour de France race leader Torstein Tren of Uno-X Mobility opted to forgo riding his custom-yellow Ridley Noah Fast 3.0 in favour of the then still unreleased Falcn RS for mountainous stage 6 of the 2026 Tour de France.According to Ridley, the new Falcn RS is a dedicated aero-to-weight bike, engineered to balance climbing performance with aero efficiency. We were invited to test the new bike in the hilly terrain of Girona, Spain, and see for ourselves whether Ridley's claims hold up.The new tube shapes, particularly the narrower, deeper headtube, which doubles as both a lightweight and aero measure (Image credit: Ridley Bikes)Sub-7kg builds with aero touchesInstead of merely tweaking the outgoing Falcn RS, which was launched in 2023, Ridley's design team totally overhauled the platform with a major focus on frame weight reduction. As a result, the new platform is 12% lighter than its predecessor: a medium frame tips the scales at 705g, with the fork and seatpost coming in at 347g and 100g, respectively. While the frame is around 110g heavier than the Specialized S-Works Aethos 2 and Scott Addict Ultimate, the Falcn RS has some aero-optimised tubes dialled in for improved efficiency at typical average race speeds. Look closely, and you'll notice the new tube shapes, particularly the narrower, deeper headtube, which doubles as both a lightweight and aero measure. While subtle, Ridley says the "refined frame shapes reduce drag and use less material than before." To ensure a more aero-optimised seatpost and also save weight, the Di2 battery has been relocated to downtube.A 48/35T, 10-33T gearing setup proved ideal for the gradients of Els ngels in Girona (Image credit: Ridley Bikes)Of the three models available, each bike tips the scales at under 7kg. The range-topping Ridley Falcn RS SRAM Red AXS weighs 6.2kg, while the SRAM Force AXS and Shimano Ultegra Di2 come in at 6.65kg and 6.8kg, respectively (weights are quoted without pedals and in size medium).For Ridley, the big savings started with the frameset design, which saw manufacturing improvements over the outgoing model. Ridley has used EPS in the frame mould, so there's less overlap in the carbon and smoother internal walls Ridley describes the tube shapes as 'fibre friendly'. It also benefits from hollow rear dropouts, a new seatpost clamp with carbon cradle, and titanium hardware. Tyre clearance has been addressed, too. While the outgoing model's 34mm wasn't too shabby given many of the current all-rounders have provision for rubber as wide as 32mm, Ridley has increased the Falcn RS's tyre clearance to 35mm. This helps future-proof the platform and improves utility on bumpier, more broken surfaces or terrain. It's also UDH compatible, offering a wide spread of 1x and 2x drivetrain options, and the front hanger is fully removable for a cleaner, even lighter setup.My Falcn RS test bike was fitted with 30mm Vittoria Corsa Pro tyres, which proved more than capable on a route that took in a few - albeit very short - sections of cobbled roads.The front-centre has increased from 590mm to 625mm, and the stack is up 10mm to help open the hip angle for optimal power delivery (Image credit: Ridley Bikes)Progressive geometryAs more professional riders and competitive amateurs have adopted forward-bias bike fits with slammed saddles and longer stems, Ridley was adamant about developing a progressive sizing chart with modern frame angles that centralise the riders position on the bike. The solution came in steepening the seat tube angle from 73.5-degrees on a size small to 76-degrees over the outgoing model across all sizes. While the top tube numbers and headtube angle (73-degrees) remain the same across the board, Ridley increased the stack height by 10mm (dependent on size) over the previous model by lowering the bottom bracket and lengthening the reach. These changes were implemented not only to accommodate the steeper seat tube angle, but also to bolster overall stability and help prevent toe overlap. As such, the front-centre has increased from 590mm to 625mm.Compared to the outgoing model's 530mm and 380mm, stack and reach have increased to 538mm and 411mm. The chainstays are 3mm longer at 410mm, while the wheelbase has grown across all sizes, too up 230mm to 1,000mm in a size small. These two measurements, in particular, have boosted stability and control on descents.The exceptional bottom-bracket stiffness helps propel you forward with alacrity from the first pedal stroke (Image credit: Ridley Bikes)Ridley Falcn RS Force AXS - first ride impressionsMy time with the Ridley Falcn RS was limited, but the 75km/1,300m route let me test it on the undulating terrain in and around Girona, Spain. As expected, its exceptionally light 6.65kg in this exact specification.For a bike thats not a dedicated aero offering, it rides incredibly well and can comfortably munch away at the horizon line. In fact, on open roads, you'll forget youre not riding an aero bike a sentiment shared across the group of journalists at the press camp. There were parts of the ride where we pushed it fairly hard on the flats, and the Falcn RS sat comfortably at 40km/h and above. Id like to ride it on home roads and around the rolling topography of the Surrey Hills at the same intensity to get a better feel for its aerodynamics, but my initial impressions are positive. For context, the Falcn RS feels more at home at these speeds than the Specialized S-Works Aethos 2 and the Scott Addict Ultimate I recently tested.Sure, for a bike with such a lightweight carbon layup, the ride quality is rather firm, but the upshot is exceptional bottom-bracket stiffness, which helps propel you forward with alacrity from the first pedal stroke. My size small test bike was fitted with 30mm Vittoria Corsa Pro tyres and TPU inner tubes not quite my go-to setup, but given the relatively smooth road surfaces around Girona, the TPU configuration worked well. Even on the short sections of cobbled roads of Girona Old Town. Despite its lightweight character, the new Falcn RS can hold its own on the flats (Image credit: Ridley Bikes)The new Falcn RS comes into its own the moment the road begins to tilt upward, and the infamous Els ngles was the ideal setting to put its lightweight credentials and 48/35T, 10-33T gearing configuration to the test. The last time I climbed the 11km Girona side of Els was in 2023, riding the fourth-generation Cannondale SuperSix Evo, and I was amazed at how effortlessly the Falcn RS devoured the gradient. Even with a headwind, I was three minutes faster than before, a nod to the Falcn RSs lightweight build and aerodynamics.One area that bothered me was on the descents, where I struggled to find a rhythm something I put down to the brake configuration, which was set up the other way around. This meant I found myself pulling the rear brake when I needed the front, unsettling the weight balance and throwing me off line during cornering. Id like to revisit this when I sample the bike on home roads with the brakes the right way around (moto style for those wondering). On corners that didn't require much speed scrubbing, the Falcn RS felt balanced and composed.Overall, I was impressed by the new Ridley Falcn RS. It feels as Ridley describes it: an all-rounder that rides like a climbing bike, which bodes well for its success both in the professional rungs and in its appeal to the broader cycling demographic. While most aero bikes are a joy to ride on the flats and rolling terrain, they struggle on steep climbs, and during my brief test ride on the Falcn RS, I didn't feel hamstrung in any of these areas if anything, it felt more capable than any other lightweight all-rounder I've recently sampled. I'll reserve my final verdict for when testing commences on local soil, but initial impressions suggest a pretty impressive package.Name stickers always add a nice personal touch (Image credit: Ridley Bikes)Range and pricingAs mentioned, the Ridley Falcn RS can be purchased as a complete build or as a frameset, both of which come standard with CeramicSpeed SLT headset bearings. To ensure the bike remains relevant and doesn't age during its lifecycle, the Belgian company has introduced what it calls "Life Cycle Colour" (LCC). These include the launch colourways: Carbon-Matte Silver/Red and Silver/Black/Candy Red Metallic. Of course, the paint (as well as the entire build) is customisable via Ridley's online configurator, too.The range is topped by the 6.2kg Ridley Falcn RS SRAM Red AXS. Apart from the obvious, it gets AX Lightness Ultra SL 45 TLR CL wheels (950g total weight) and 30mm Vittoria Corsa Pro tyres with TPU tubes, 4ZA Nimbus Pro cockpit, and a lightweight Selle Italia Racing Replica saddle yours for 11,299 / $14,999 / 12,499.Next up is the Ridley Falcn RS SRAM Force AXS. Weighing just 6.65kg, it benefits from the same cockpit, tyres and saddle, but gets a 1,197g Forza Skiron RSR wheelset. It's not as pricey as the SRAM Red model, but will still set you back 7,699 / $10,199 / 8,499. The Shimano Ultegra Di2 version is the cheapest model in the range at 6,799 / $8,999 / 7,499 and, at 6.8kg, it's bang on the UCI weight limit. The only difference between this and the other two models is the Mavic Comete Pro wheels.There's also a 4,499 / $5,999 / 4,999 frameset option available, which includes the aero seatpost and 4ZA Nimbus Pro cockpit.

One ride is all it takes to fall in love with how the new Falcn RS 2.0 climbs

INEOS have lost yet another rider in the transfer market as American Magnus Sheffield has signed a four-year deal with Uno-X Mobility. The versatile 24-year-old leaves after five seasons with the team, breaking through as an all-rounder with experience in three Grand Tours. A blow to the British tea...

Not only is Van Rysel entering the mountain bike market, but its going big with its first-ever MTB, a 32 full-suspension XC model. The brand tells us the new RCR-XC was designed around the up-and-coming 32 wheel size with one goal: to win cross-country races at the highest level of the sport. Along with the new bike, Van Rysel is also announcing that it will be the official bike and apparel sponsor of the Decathlon-Ford World Cup XC team for 2027.With the RCR-XC, Van Rysel is leveraging its experience making high-performance road, gravel, and triathlon bikes into the design of its first-ever mountain bike. And the brand is wasting no time at all with a 32 wheeled full-suspension XC race bike and its sights set on World Cup success.We didnt set out to build just another mountain bike, but one of the fastest in the world: the RCR-XC is designed to win the biggest races. To fuel that ambition, we applied V|Rs successful scientific method, based on data and wind tunnel testing, to off-road riding, with no compromise. This frame is the result of co-design: the dynamics of a 32-inch at a lower weight than a 29-inch, validated by the best riders in the world.-Luis Moro, VAN RYSEL MTB Product Manager.Van Rysel RCR-XC DetailsWith its very first mountain bike, Van Rysel said it set out with one goal in mind: to develop the ultimate machine to win the biggest XC races. Using World Cup data collected since 2024, they say the design focused on the three most important variables: speed, power, and time. To that end, they cut to the chase and went straight to 32 wheels because they believe it offers real-world performance advantages.Suspension and TravelWhile the details provided by Van Rysel focus more on wind-tunnel testing and World Cup domination, theres quite a bit weve gathered from the photos in our media kit. The frame is made with Super High Mod Carbon and has a single-pivot flex-stay suspension design. Closer to the rear axle, the seat stays are aggressively sculpted/flattened, presumably to facilitate said flex. The rear travel length was not shared with us, but were guessing its probably 110 or 120 mm, given the specification of the 130mm travel fork.On that note, were also catching another glimpse of the still unreleased 32 RockShox SID Ultimate Flight Attendant fork recently revealed on Treks new 32 race bike. As mentioned, that fork gets 130mm of travel, which, when paired with the 32 wheels, Van Rysel says demonstrated better agility in descents during the testing phases. Riders can thus recover better in technical sections and conserve their energy for flat or uphill sections. Bigger Wheels, Lighter WeightAccording to Van Rysel, they drew on their carbon frame-building expertise to make the RCR-XC frame as light as possible. Despite the larger wheel size, the brand tells us that this frame is actually 230 grams lighter (size M frame) than the 29 race bike used by the Decathlon-Ford team in 2026.Aero MTB?Van Rysel is no stranger to the wind tunnel, and they say aerodynamics was placed at the heart of the RCR-XCs development. While the claim that this is the first time a mountain bike has been put in a wind tunnel seems somewhat dubious, they say that testing helped shape the bike to save precious watts. Compared with the Decathlon-Ford teams 2026 race bike, they claim the RCR-XC delivers a savings of 15.5 watts at 35 km/h.Zipp Aero MTB Wheels?If youre going all-in on aerodynamics, then we guess it makes sense to see deep-section Zipp wheels on the RCR-XC. That said, Zipp doesnt make any aero MTB wheels, so were assuming these are probably from the brands gravel lineup. They look just like the 303 XPLR S aero gravel rims (without identifying logos), which have a 32mm internal width, but are presumably laced to mountain bike hubs for compatibility with Boost axle spacing.How About that Handlebar?While most of the 32 mountain bikes weve seen thus far use negative rise stems to account for the increase in stack height, it looks like Van Rysel is trying something different. In the photos, the RCR-XC is equipped with an integrated handlebar-stem that appears to be made by Deda Elementi or is perhaps a collaboration between the two brands. Rather than negative rise at the stem, the negative rise is in the bar. This setup is certainly unique and eye-catching, and strangely reminds us of a Thai water buffalos horns.Well, thats certainly different.GeometryIn addition to rear suspension travel, the other important detail that wasnt shared with us is the geometry chart.That means we obviously dont have the specifics to share, but given its intended use and by the looks of it, the RCR-XC is sporting a cross-country race geometry. Decathlon-Ford Team SponsorDeveloping the fastest machine in the world only makes sense if its ridden by the best athletes on the planet. Today, it is an honor and an immense source of pride for me to announce: VAN RYSEL becomes the official bike and apparel supplier for the DECATHLON FORD team from the 2027 season!-Nicolas Pierron, CEO of VAN RYSEL.That means well get to watch Decathlon-Fords world-class roster, including riders like Luca Martin, Samara Maxwell, and Savilia Blunk, put the RCR-XC to the ultimate test between the tape in next years World Cup XC races. Talk about a proving ground for a brands first mountain bikeThe Decathlon-Ford team will be racing the RCR-XC in 2027.AvailabilityVan Rysel says that its arrival in the mountain bike market will begin with an apparel line, which will be available in Europe starting in 2027, with other markets to follow. The new RCR-XC bike will be raced by the Decathlon-Ford World Cup team next year, with their continued feedback being incorporated into a production model that will go on sale at a date to be announced later.In the meantime, you can learn more about Van Rysels first mountain bike at: vanrysel.com

Van Rysel, Decathlons performance cycling brand, has spent the past few months building a dedicated mountain bike operation and R&D team in the French Alps, and its first bike suggests it isnt planning to enter the MTB market quietly.The brand has revealed the new RCR-XC, its first mountain bike, which will be raced by the Decathlon Ford team from 2027. Rather than easing into the market with a familiar 29in XC race bike, Van Rysel has jumped straight into one of 2026s hottest topics: 32in wheels.That alone makes the RCR XC an interesting proposition, but Van Rysel is also making some fairly bold performance claims about it.On top of that, the new bike looks to be sporting new wheels from Zipp, and a production 32in fork from RockShox, suggesting we'll be seeing a lot more 32in bikes and aftermarket componentry in the coming months.Why 32in wheels? The RCR-XC will be raced by the Decathlon Ford team from 2027, giving Van Rysel a direct route into top-level cross-country racing. Van Rysel Van Rysel says development began by analysing race data collected since the Paris 2024 Olympic Games.Its engineers focused on three areas: speed, power and time. That process led Van Rysel towards 32in wheels.The brand believes the larger wheel size can offer a real-world performance advantage, and it has developed the RCR-XC around that idea rather than adapting an existing 29in platform.There are still plenty of details missing from the announcement, including geometry, suspension travel and complete bike weights, but Van Rysel has already released some eye-catching figures.It says the RCR-XC carbon frame is 230g lighter in a size medium than the 29in Rockrider currently raced by the Decathlon Ford team.The frame stiffness has also been tuned through testing with the teams riders. Van Rysel says the development process has involved Zipp, RockShox and Vittoria.What's more, the wheels pictured here aren't on SRAM's site, suggesting there's going to be a plethora of new OE (original equipment) and aftermarket kit ready to bolt onto 32in wheel bikes very soon.Similarly, we can only assume the RockShox fork used on the RCR-XC build is a new 32in-compatible SID that's yet to hit the market.Aero gains on an XC bikeVan Rysel has also brought some of its road-racing thinking to mountain biking.The RCR-XC has spent time in the wind tunnel, with the brand claiming it saves 15.5 watts at 35km/h compared to the teams 2026 mountain bike.From 2027, the RCR-XC will be raced by the Decathlon Ford team, with riders including Luca Martin, Samara Maxwell and Savilia Blunk.For now, though, this is a preview rather than a full launch. Van Rysel says the team will continue developing the bike throughout the 2027 World Cup before it eventually goes on sale.Pricing and a release date have yet to be announced.Van Rysels first mountain bike clothing range will also go on sale in Europe in 2027, with other markets set to follow.

And it's apparently lighter than the 29-inch wheeled bike used by the Decathlon Ford team, and aerodynamic features promise a 15.5 watt saving at 35km/h