Online course · Cyclists · In Dutch
Fiets Sterker
Riding stronger starts off the saddle.
You ride consistently, with a goal in mind. Yet your fitness isn't keeping up, and your legs still feel heavy after a rest day. Chances are it's not your training hours — it's the hours around them.
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Who it's for
Cyclists who want to ride harder, get further and reach their goals.
You have a goal: a gran fondo, a tour, a personal record, or simply getting fitter and stronger on the bike. You already train seriously, but progress has stalled. The ceiling seems stuck.
Fiets Sterker is about the hours off the bike. Sleeping, eating, recovering: that's where the margin is that yet another ride won't find you.
Nutrition as a pillar
What you eat helps determine how far and how fast you ride.
Many cyclists ride consistently but eat without a plan. Too few carbs before the long ride, too little protein after, and no idea what the body needs on rest days. That costs performance.
Module 3 of Fiets Sterker is entirely about nutrition: carb timing, fluids, electrolytes and the translation to your training week.
Carbs for the long ride
When to load, how much to bring, and how to avoid the bonk.
Protein and muscle recovery
How timing and amount determine how fast your legs recover between rides.
Fluids and electrolytes
Why thirst is a poor gauge, and how to fix that.
Nutrition on rest days
What your body needs to repair when you're not riding.
Content
Six modules. Each module a pillar.
Why your fitness isn't keeping up
The physiology of adaptation, and why more hours aren't always the answer.
Sleep and recovery at high training volume
How sleep quality and rhythm carry through into your performance and muscle recovery.
Nutrition for the long ride
Carbs, protein, fluids and electrolytes: a practical system for every ride.
Daily structure around the saddle
How to plan work, stress and training so your recovery doesn't get eaten up.
Injury prevention and recovery
Recognizing early signals and a recovery protocol that keeps you on the bike.
Periodization for cyclists with a goal
Synchronizing build-up, peak and recovery with your fondo, tour or race calendar.
Fiets Sterker is on its way.
Put your name on the waitlist. You'll be the first to know when the course goes live.
Done. You're on the waitlist for Fiets Sterker.