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James Spragg

James Spragg is a professional coach and rider. He has race road and cyclo-cross full-time for ten years and competed all over the world. As a coach, he has worked with national champions, Olympians and national record holders. Here he hopes to offer tips and advice to improve your own riding.

Recent Articles By James

Fitness & Nutrition

Three training sessions to convert winter miles into summer form

How to transform your form ahead of a summer of sportives and road races

Three training sessions to convert winter miles into summer form
Fitness & Nutrition

Six things you need to know about... lactate threshold testing

Most riders will be familiar with the idea of functional threshold power and, indeed, the FTP test. It’s something which sends a shiver down the...

Six things you need to know about... blood lactate threshold testing
Fitness & Nutrition

Six things you need to know about... polarised training

How following a polarised training plan could transform your fitness

Six things you need to know about... polarised training
Technique

Why you should train with rollers - and three sessions to master

What are rollers, how can you use them and why would you choose them over the turbo?

Why you should train with rollers - and three sessions to master
How To

How to use your power meter to pace a race or sportive

You're in red-hot form, but how can you make sure you produce your best performance on the day?

How to train with a power meter - part six: how to use your power meter to pace a race or sportive
How To

Seven common winter training mistakes to avoid

Want to make the most of your time on the bike? Then avoid these seven common winter training mistakes...

Seven common winter training mistakes to avoid
How To

How to train with a power meter - part two: how to set your power zones

Determining your training zones is the most important step when getting started with a power meter. Here's how to do it...

How to train with a power meter - part two: how to do an FTP test
How To

Three training sessions to become a faster time trialist

Want to ride faster against the clock? Here are three training sessions to help you do just that

Three training sessions to become a faster time trialist
How To

How to become a better climber... if you don't live near any climbs

Training for a hilly sportive or road race but don't live near any major climbs? Here's how to fly when the road rises

How to become a better climber... if you don't live near any climbs
How To

Three training sessions to become a better sprinter

Cadence drills, standing starts and lead-out sprints to ensure you cross the line first

Three training sessions to become a better sprinter
How To

Five training sessions for the time-pressured cyclist

Targeting a sportive or race but don't have much time to train? Fear not, here are five sessions, from 15 minutes to four hours

Five training sessions for the time-pressured cyclist: 15 minutes, 30 minutes, an hour, two hours and four hours
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