Welcome to PedalForge. You just made the best investment in your cycling career.

Your Program

The Endurance Engine Course is a 6-module, 18-lesson program that takes you from foundational training principles to race-day execution. Complete it sequentially — each module builds on the last.

• Module 1: Foundations — zones, equipment, what endurance really means

• Module 2: Aerobic Base — Zone 2 mastery and the 8-week base plan

• Module 3: Periodization — sweet spot, threshold, recovery weeks

• Module 4: Nutrition — fueling, hydration, carb loading

• Module 5: Mental Game — psychology, pacing strategy, breathing

• Module 6: Race Day — tapering, gran fondo tactics, long-term progression

How to Get the Most Out of This

1. Complete the course in order. The progressions are intentional.

2. Use the Riders Chat. Ask questions, share ride data, post training logs.

3. Follow the plans. Start with the 8-week base plan in Module 2 as written.

4. Post your FTP test results. I review every one and give personalized zone recommendations.

What I Post Here

Weekly training tips, seasonal planning, gear reviews, and answers to common questions. I post 2–3 times per week.

One Rule

Do the work. No shortcuts, no hacks — just consistent, structured training. The road rewards those who show up.

Let's build your engine. 🔥

If you've ever hit the wall on a long ride — legs turning to concrete, brain fogging, every pedal stroke feeling like you're dragging an anchor — you've bonked. And you're not alone.

But here's the thing: bonking is almost always preventable. It comes down to three root causes.

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Reason #1: You Started Too Fast

At higher intensities, your body burns glycogen exponentially faster. Riding at 85% of FTP burns roughly 3x more glycogen per hour than riding at 65% of FTP. That 20% difference in effort creates a 300% difference in fuel consumption.

So when you push 10-15% harder than target at the start — you're tripling the rate at which you drain your primary fuel tank.

The fix: Ride the first 25 miles at 85-90% of your target power. It should feel embarrassingly easy. That restraint buys you 30+ extra miles of glycogen in the back half.

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Reason #2: You Didn't Eat Enough (Or You Ate Too Late)

Your gut can absorb 60-90 grams of carbs per hour when trained. Most riders consume 20-30 grams. That's a massive deficit that compounds over hours.

If you're burning 700 cal/hr and only replacing 100, you'll exhaust your ~2,000 calorie glycogen reserve in under 3 hours. By mile 50-60, you're running on fumes.

The second mistake is timing. Hunger is a lagging indicator — by the time you feel it, your blood sugar has already cratered.

The fix: Set a timer. Eat every 20-30 minutes starting at minute 15. Target 60-80g of carbs per hour using a mix of glucose and fructose. Train your gut during training rides — don't experiment on event day.

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Reason #3: Your Base Fitness Isn't Deep Enough

A rider with a deep aerobic base can ride at the same pace while burning proportionally more fat and less glycogen than a less-trained rider. This is why Zone 2 training — the long, boring, conversational-pace rides — is the foundation of every serious endurance program.

The fix: Commit to 8-12 weeks of structured base building with 70-80% of your weekly volume in Zone 2. It's not sexy, but it's what separates riders who bonk at mile 70 from riders who accelerate at mile 90.

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The Bottom Line

Bonking isn't random. It's the predictable result of pacing errors, fueling mistakes, or insufficient base fitness — usually a combination of all three. Fix the inputs, and the output changes.

Ride smart. 🚴