# Performance **URL:** https://community.escapecollective.com/c/performance/12.md [Latest](https://community.escapecollective.com/latest.md) · [Categories](https://community.escapecollective.com/categories.md) · [Tags](https://community.escapecollective.com/tags.md) --- ## [About the Performance category](https://community.escapecollective.com/t/about-the-performance-category/37)
**Author:** [@jasedepuit](https://community.escapecollective.com/u/jasedepuit)\ **Replies:** 0\ **Last updated:** [April 14, 2025, 7:50am UTC](https://community.escapecollective.com/t/about-the-performance-category/37 "2025-04-14T07:50:12Z")
Looking to increase your performance? Here’s where to chat about all things training, nutrition, bike fit and aero. Make sure you check the sub-categories for more specific performance discussion. --- ## [Strength & Conditioning Program + Mobility Apps](https://community.escapecollective.com/t/strength-conditioning-program-mobility-apps/6035)
**Author:** [@Nicholas\_de\_Bouillane](https://community.escapecollective.com/u/Nicholas_de_Bouillane)\ **Replies:** 0\ **Last updated:** [October 14, 2026, 3:13am UTC](https://community.escapecollective.com/t/strength-conditioning-program-mobility-apps/6035 "2026-10-14T03:13:29Z")
Been looking at various options for an APP to prescribe S&C programs + mobility & pre-ride activations. Used very basic templates previously, have a good foundation from my rowing days and I’m getting into MTB while mai… --- ## [HRmax and age - is there any way to minimise the decline?](https://community.escapecollective.com/t/hrmax-and-age-is-there-any-way-to-minimise-the-decline/5925)
**Author:** [@Neil\_Bell](https://community.escapecollective.com/u/Neil_Bell)\ **Replies:** 30\ **Last updated:** [October 4, 2026, 4:17pm UTC](https://community.escapecollective.com/t/hrmax-and-age-is-there-any-way-to-minimise-the-decline/5925 "2026-10-04T16:17:58Z")
It seems to me that about the biggest factor limiting top-end fitness as we age is simply the decline in HRmax (maybe the second biggest is increased recovery time?). HRmax decline with age is well-known as has been for… --- ## [Alternatives to cycling for Z2](https://community.escapecollective.com/t/alternatives-to-cycling-for-z2/5894)
**Author:** [@Neil\_Bell](https://community.escapecollective.com/u/Neil_Bell)\ **Replies:** 29\ **Last updated:** [September 21, 2026, 5:55am UTC](https://community.escapecollective.com/t/alternatives-to-cycling-for-z2/5894 "2026-09-21T05:55:54Z")
If I’m honest, I find it very hard to do zone 2 training on a bike, at least on my own. It’s just too boring! So I’m trying to find other ways to regularly get in a bit of low intensity exercise, with the assumption that… --- ## [Peptides in cycling](https://community.escapecollective.com/t/peptides-in-cycling/5902)
**Author:** [@Matt\_de\_Neef](https://community.escapecollective.com/u/Matt_de_Neef)\ **Replies:** 25\ **Last updated:** [September 21, 2026, 2:50am UTC](https://community.escapecollective.com/t/peptides-in-cycling/5902 "2026-09-21T02:50:02Z")
Hi everyone, I’m working on a story for Escape about the rising use of peptides and what that looks like in the cycling world at the moment. I’d love to talk to folks who have tried peptides either for recovery, for weig… --- ## [Saddle sore out of the blue](https://community.escapecollective.com/t/saddle-sore-out-of-the-blue/5149)
**Author:** [@Yash](https://community.escapecollective.com/u/Yash)\ **Replies:** 19\ **Last updated:** [September 19, 2026, 9:45pm UTC](https://community.escapecollective.com/t/saddle-sore-out-of-the-blue/5149 "2026-09-19T21:45:36Z")
I’ve been battling these saddle sores for a few weeks now after almost a year of totally trouble‑free riding. Nothing has changed with my bike fit, saddle, shorts or hygiene routine, which is why this has thrown me a bit… --- ## [Performance Plateau](https://community.escapecollective.com/t/performance-plateau/5905)
**Author:** [@John\_Garrood](https://community.escapecollective.com/u/John_Garrood)\ **Replies:** 10\ **Last updated:** [September 17, 2026, 8:09pm UTC](https://community.escapecollective.com/t/performance-plateau/5905 "2026-09-17T20:09:46Z")
Hi all, I’m hoping to get some general guidance/ideas to help with a hit of a performance plateau I’ve arrived at. I’m a really keen local rider and racer, and have been racing on the (strong) local scene for years. I … --- ## [Getting back on the bike](https://community.escapecollective.com/t/getting-back-on-the-bike/5717)
**Author:** [@Nick\_Renkin](https://community.escapecollective.com/u/Nick_Renkin)\ **Replies:** 14\ **Last updated:** [September 17, 2026, 1:33pm UTC](https://community.escapecollective.com/t/getting-back-on-the-bike/5717 "2026-09-17T13:33:06Z")
Hi I am currently recovering with a punctured lung after coming off my bike whilst on a ride near Arthur’s creek. Has anyone got any tips on how to get my confidence back to ride after serious injury. --- ## [Fastest Cyclocross Tire Size?](https://community.escapecollective.com/t/fastest-cyclocross-tire-size/5899)
**Author:** [@Luke\_Hollomon](https://community.escapecollective.com/u/Luke_Hollomon)\ **Replies:** 6\ **Last updated:** [September 13, 2026, 3:37pm UTC](https://community.escapecollective.com/t/fastest-cyclocross-tire-size/5899 "2026-09-13T15:37:11Z")
We all know that wider is better on the road, to a limit, of course. And wide has been taking over gravel too. But it’s ‘cross season and I’m racing my gravel bike over there. Currently have on some low rolling resistanc… --- ## [Recommendations for cooling vests](https://community.escapecollective.com/t/recommendations-for-cooling-vests/4511)
**Author:** [@Tayne\_Andrade](https://community.escapecollective.com/u/Tayne_Andrade)\ **Replies:** 4\ **Last updated:** [September 7, 2026, 1:33pm UTC](https://community.escapecollective.com/t/recommendations-for-cooling-vests/4511 "2026-09-07T13:33:31Z")
Trying to take my semi profession cosplay to the next level while bike racing in the US still exists. Wondering what brands people recommend that dont break the bank, and things to look out for (i.e. removable ice packs … --- ## [Can someone explain progressive road geometry?](https://community.escapecollective.com/t/can-someone-explain-progressive-road-geometry/5740)
**Author:** [@Tom\_S](https://community.escapecollective.com/u/Tom_S)\ **Replies:** 30\ **Last updated:** [July 31, 2026, 11:15am UTC](https://community.escapecollective.com/t/can-someone-explain-progressive-road-geometry/5740 "2026-07-31T11:15:56Z")
I’ve read through multiple of Ronan’s articles and am a bit confused: I get that it is a more forward saddle position, (a short nose model that allows you to rotate forward), plus longer reach. Sometimes I read that hig… --- ## [Time trial performance upgrade](https://community.escapecollective.com/t/time-trial-performance-upgrade/5732)
**Author:** [@Hugh\_Mckellar](https://community.escapecollective.com/u/Hugh_Mckellar)\ **Replies:** 3\ **Last updated:** [July 25, 2026, 11:58pm UTC](https://community.escapecollective.com/t/time-trial-performance-upgrade/5732 "2026-07-25T23:58:58Z")
I have a big TT coming up. It’s an out and back course with some sharp climbs at 9%. It’s 15km with 240vm. I’m not a strong climber and love low cadence but on the flip side I can descend like a stone. I’ve been testing … --- ## [DIY Gels](https://community.escapecollective.com/t/diy-gels/5580)
**Author:** [@Martin\_Schmidt](https://community.escapecollective.com/u/Martin_Schmidt)\ **Replies:** 36\ **Last updated:** [July 24, 2026, 2:32pm UTC](https://community.escapecollective.com/t/diy-gels/5580 "2026-07-24T14:32:21Z")
Hi all, I started mixing my own gels recently using maltodextrin, fructose and water. The resulting product is not really a gel but - as to be expected - a thick-ish sugar water. This in itself is fine, but it takes a b… --- ## [Gels with high carbs](https://community.escapecollective.com/t/gels-with-high-carbs/5106)
**Author:** [@Chris\_Goslar](https://community.escapecollective.com/u/Chris_Goslar)\ **Replies:** 30\ **Last updated:** [July 10, 2026, 8:27pm UTC](https://community.escapecollective.com/t/gels-with-high-carbs/5106 "2026-07-10T20:27:35Z")
Hi, I’ve been recommended Strykr nutrition, specifically on gels. They have both a 30g and 50g formula. But I am finding it difficult to located genuine testing or reviews. Most look like AI or sponsored reviews betwe… --- ## [Advice with piriformis / hip issue](https://community.escapecollective.com/t/advice-with-piriformis-hip-issue/5586)
**Author:** [@Aryeh\_Jacobsohn](https://community.escapecollective.com/u/Aryeh_Jacobsohn)\ **Replies:** 40\ **Last updated:** [June 25, 2026, 1:45am UTC](https://community.escapecollective.com/t/advice-with-piriformis-hip-issue/5586 "2026-06-25T01:45:24Z")
Greetings, humans. I have been chasing a hip issue for three years and think I’ve gotten to the bottom of it, but could use a gut check. Does anyone have advice on the right kind of exercises, bike fit mitigations, or a … --- ## [Homemade energy bars - to eat while riding (not racing as such…)](https://community.escapecollective.com/t/homemade-energy-bars-to-eat-while-riding-not-racing-as-such/4733)
**Author:** [@Helen\_Curtis](https://community.escapecollective.com/u/Helen_Curtis)\ **Replies:** 16\ **Last updated:** [June 20, 2026, 9:11am UTC](https://community.escapecollective.com/t/homemade-energy-bars-to-eat-while-riding-not-racing-as-such/4733 "2026-06-20T09:11:16Z")
Hi there. I am interested in any tried and true recipes for home made energy bars. I am wanting bars to eat while out riding (when putting in a reasonably hard effort of intensity or distance); not for racing. I also wou… --- ## [Carpal tunnel syndrome median nerve pain issues](https://community.escapecollective.com/t/carpal-tunnel-syndrome-median-nerve-pain-issues/5559)
**Author:** [@Mr\_Stevens\_from\_catering](https://community.escapecollective.com/u/Mr_Stevens_from_catering)\ **Replies:** 24\ **Last updated:** [June 15, 2026, 1:17am UTC](https://community.escapecollective.com/t/carpal-tunnel-syndrome-median-nerve-pain-issues/5559 "2026-06-15T01:17:53Z")
Has anyone here had a carpal tunnel operation? After a bikepacking event in late 2024 I had some bad nerve issues. Ive had them before, always with drop bars actually, never flats. Anyway, after about 7 months it got a l… --- ## [Best Bike Split/route planner](https://community.escapecollective.com/t/best-bike-split-route-planner/5493)
**Author:** [@Chan\_Stevens](https://community.escapecollective.com/u/Chan_Stevens)\ **Replies:** 5\ **Last updated:** [May 30, 2026, 1:10pm UTC](https://community.escapecollective.com/t/best-bike-split-route-planner/5493 "2026-05-30T13:10:23Z")
I’m planning a big ride this summer - about 180 miles, 28k of climbing, targeting about 15 hours to avoid running out of daylight on hairpin descents. I’ve done vEveresting a few times and have been training 8+ months so… --- ## [Sweat management](https://community.escapecollective.com/t/sweat-management/5439)
**Author:** [@Tom\_S](https://community.escapecollective.com/u/Tom_S)\ **Replies:** 22\ **Last updated:** [May 26, 2026, 8:47pm UTC](https://community.escapecollective.com/t/sweat-management/5439 "2026-05-26T20:47:14Z")
I don’t think of myself as a heavy sweater and it isn’t terrible hot where I live, but recently I’ve been training a little harder and annoyed by substantial sweat running down my forehead and into my eyes. It seems like… --- ## [Narrower bars and climbing out of the saddle](https://community.escapecollective.com/t/narrower-bars-and-climbing-out-of-the-saddle/5134)
**Author:** [@Neil\_Bell](https://community.escapecollective.com/u/Neil_Bell)\ **Replies:** 28\ **Last updated:** [May 25, 2026, 2:53pm UTC](https://community.escapecollective.com/t/narrower-bars-and-climbing-out-of-the-saddle/5134 "2026-05-25T14:53:49Z")
My riding style has always included more out-of-saddle riding than average, and I’ll pretty much always be standing on short climbs and alternating standing and seated on longer ones. While I’ve embraced the current tren… --- ## [Need ideas for a skills session for road cycling](https://community.escapecollective.com/t/need-ideas-for-a-skills-session-for-road-cycling/5453)
**Author:** [@Christopher\_Harris](https://community.escapecollective.com/u/Christopher_Harris)\ **Replies:** 1\ **Last updated:** [May 18, 2026, 9:46am UTC](https://community.escapecollective.com/t/need-ideas-for-a-skills-session-for-road-cycling/5453 "2026-05-18T09:46:55Z")
Dear readers, I am after some ideas for hands on exercises for bike handling / cornering / navigating obstacles / track stands, etc. Can someone direct me to any websites or training materials ? Regards Chris Harris --- ## [Everesting segment advice](https://community.escapecollective.com/t/everesting-segment-advice/5289)
**Author:** [@Balint\_Hamvas](https://community.escapecollective.com/u/Balint_Hamvas)\ **Replies:** 7\ **Last updated:** [April 24, 2026, 1:20pm UTC](https://community.escapecollective.com/t/everesting-segment-advice/5289 "2026-04-24T13:20:47Z")
I’ve started thinking about doing an everesting and I’ve identified two climbs that could work potentially. One is a completely separated from traffic, it’s wide, tarmac is perfect - but it’s right next to a fairly large… --- ## [Logging nutrition in Garmin Connect+ and next day carbs](https://community.escapecollective.com/t/logging-nutrition-in-garmin-connect-and-next-day-carbs/5264)
**Author:** [@Steve\_Trice](https://community.escapecollective.com/u/Steve_Trice)\ **Replies:** 3\ **Last updated:** [April 23, 2026, 1:55pm UTC](https://community.escapecollective.com/t/logging-nutrition-in-garmin-connect-and-next-day-carbs/5264 "2026-04-23T13:55:58Z")
Are there any other users of the nutrition logging in Connect+ on this forum? I’ve been using it for about 6 weeks now, and the insight gained has enabled me to improve the balanceof my diet with pleasing, tangible effec… --- ## [How to convince the suffer-is-achievement friends to back off?](https://community.escapecollective.com/t/how-to-convince-the-suffer-is-achievement-friends-to-back-off/5232)
**Author:** [@DrTallRider](https://community.escapecollective.com/u/DrTallRider)\ **Replies:** 22\ **Last updated:** [April 12, 2026, 4:46pm UTC](https://community.escapecollective.com/t/how-to-convince-the-suffer-is-achievement-friends-to-back-off/5232 "2026-04-12T16:46:51Z")
Many endurance athletes buy into suffer-as-achievement (sort of an exercise version of Catholic guilt/penance) where they a) understand that stressing your physiological limits is necessary for improvement b) do not un… --- ## [Help, I'm tired](https://community.escapecollective.com/t/help-im-tired/5260)
**Author:** [@Yash](https://community.escapecollective.com/u/Yash)\ **Replies:** 36\ **Last updated:** [April 11, 2026, 5:35pm UTC](https://community.escapecollective.com/t/help-im-tired/5260 "2026-04-11T17:35:18Z")
For the first time in three years, I looked at my bike and felt nothing. No pull. No itch to ride. And that scares me more than I expected. I’m tired. Tired of planning - the right outfit for the weather, the right car… --- ## [Bike fit for XCM](https://community.escapecollective.com/t/bike-fit-for-xcm/5072)
**Author:** [@Michael\_Schreuder](https://community.escapecollective.com/u/Michael_Schreuder)\ **Replies:** 14\ **Last updated:** [April 1, 2026, 5:29pm UTC](https://community.escapecollective.com/t/bike-fit-for-xcm/5072 "2026-04-01T17:29:12Z")
I’m having issues with my fit in my MTB. I have a transition spur, and am finding i have way to much weight on my hands. The main issue seems to be that I cannot put my saddle far enough back. I have had a bike fit on m… --- ## [How much slower is my bike on group rides?](https://community.escapecollective.com/t/how-much-slower-is-my-bike-on-group-rides/4585)
**Author:** [@Rob\_C](https://community.escapecollective.com/u/Rob_C)\ **Replies:** 37\ **Last updated:** [March 13, 2026, 3:51am UTC](https://community.escapecollective.com/t/how-much-slower-is-my-bike-on-group-rides/4585 "2026-03-13T03:51:27Z")
I’ll start of by saying my bike is optimised for my comfort :smile: That said, I do some fast group rides and I’m genuinely curious how much speed I’m giving up in exchange for said comfort :thinking: I have a Giant Re… --- ## [Alternatives to Trainer Road](https://community.escapecollective.com/t/alternatives-to-trainer-road/5103)
**Author:** [@Rob\_C](https://community.escapecollective.com/u/Rob_C)\ **Replies:** 23\ **Last updated:** [March 11, 2026, 12:24pm UTC](https://community.escapecollective.com/t/alternatives-to-trainer-road/5103 "2026-03-11T12:24:13Z")
For various reasons I’m looking to move off of Trainer Road. I’ve been there quite a while and haven’t tried anything else. I’m self coached, so what I really need is a calendar, a workout creator and a workout player t… --- ## [Bike Fitter Recommendations in Knoxville, TN](https://community.escapecollective.com/t/bike-fitter-recommendations-in-knoxville-tn/5128)
**Author:** [@Brian\_Edmonds](https://community.escapecollective.com/u/Brian_Edmonds)\ **Replies:** 2\ **Last updated:** [March 10, 2026, 6:08pm UTC](https://community.escapecollective.com/t/bike-fitter-recommendations-in-knoxville-tn/5128 "2026-03-10T18:08:04Z")
Does anybody have any bike fitter recommendations in Knoxville, TN? Thanks, Brian --- ## [Sitbone width effect on saddle choice](https://community.escapecollective.com/t/sitbone-width-effect-on-saddle-choice/5083)
**Author:** [@TodayFocaccia](https://community.escapecollective.com/u/TodayFocaccia)\ **Replies:** 26\ **Last updated:** [March 10, 2026, 10:20am UTC](https://community.escapecollective.com/t/sitbone-width-effect-on-saddle-choice/5083 "2026-03-10T10:20:40Z")
hello, I am currently searching for a new saddle and I would like some input on how much sitbone width actually effects saddle width. My sitbones were measured at 165mm wide and I currently have a Specialized Power in … [Next page](https://community.escapecollective.com/c/performance/12.md?page=1)