Cycling guides
Practical, in-depth guides for cyclists: how to organize group rides, choose the right route and prepare your first granfondo in 8 weeks.
How to organize a group bike ride (without WhatsApp chaos)
Practical guide to organizing group rides: pace, shared route, one chat, safety rules so nobody gets dropped.
How to organize a group run (without WhatsApp chaos)
Practical guide to organizing group runs: pace, shared route, one chat, safety for solo runners and rules so nobody gets dropped.
How to choose the perfect running route: surface, elevation and safety
How to evaluate a running route before you head out: surface (road, trail, track), elevation, safety and timing. The guide to not ruining your run.
Your First Race (10K or Half Marathon): How to Prepare in 8 Weeks
An 8-week plan for your first race, 10K or half marathon: training schedule, nutrition, race-day pacing and checklist.
How to choose the perfect bike route: elevation, surface and safety
How to evaluate a bike route before riding: elevation profile, gradients, road surface, traffic and offline tracks.
First granfondo: how to prepare in 8 weeks
An 8-week plan for your first granfondo: choosing the course, training plan, fueling, race-day pacing and kit checklist.
A Strava Alternative for Group Rides: What Velunite Adds
Strava, Komoot or Velunite? An honest comparison for cyclists: tracking, group rides, chat, routes and cost. How to use them together without leaving your data behind.
What to eat and drink on long bike rides: amounts, timing and mistakes to avoid
How many carbs per hour, how much water and electrolytes, what to carry and how to avoid the bonk: cycling nutrition for rides of 2 to 6 hours.
Bike tire pressure: how much to inflate road, gravel and MTB tires
Ideal tire pressure for road, gravel and mountain bikes by weight, tire width and surface: starting values in bar and psi, tubeless tips and common mistakes.
Beginner cycling training: how often to ride and how to progress
A 4-week plan for new riders: how many rides a week, what pace, and how to add distance and climbing without burning out or getting hurt.
How to start running from scratch: a 6-week plan for beginners
Run/walk intervals, how often to run, how slowly to go and which beginner mistakes to avoid: the plan to reach 30 minutes of continuous running.
How to choose running shoes: cushioning, fit and when to replace them
A guide to picking running shoes: cushioning, drop, correct size, road versus trail and how many kilometres before you replace them.
Preventing running injuries: knee, shins and Achilles tendon
The most common runner injuries (runner's knee, shin splints, plantar fasciitis), how to prevent them with progression, strength and rest, and when to stop.
Running intervals and types of training: fartlek, tempo, long run and progression
What intervals are, when to do them and how to build your week: easy runs, long runs, fartlek, tempo and progression runs explained for 10K or half marathon runners.
Bike gears and shifting: how to choose and pedal at the right cadence
How bike gears work, when to shift, what cadence to hold on the flat and uphill, and which cassette or chainring suits your climbs.
Basic bike maintenance: chain, brakes and checks before every ride
How to clean and lube your chain, check brakes and tires, the pre-ride check and when to take your bike to the shop.
Running and cycling in the cold: how to layer up and not freeze
Layering for cycling and running in autumn and winter: what to wear below 10, 5 and 0 degrees, hands and feet, wind and safety in low light.
Strength training for runners and cyclists: 6 bodyweight exercises to do at home
Why strength improves running and cycling, how often to train it and a 20-minute bodyweight routine of 6 exercises for legs, glutes and core.
Gravel biking: what it is and how to start on dirt roads and trails
What a gravel bike is, how it differs from road and MTB, what you need to start, how to choose gravel routes and safety tips for your first rides.
Road bike size chart: how to choose your frame size by height
Height to frame size chart, inseam measurement, reach and stack: how to pick the right road bike size, spot a wrong fit and when a bike fit is worth it.
Half marathon pace chart: finish times and pace per km
Half marathon pace chart from 1:20 to 2:15 with pace per km and per mile logic, how to pick your target, 5 km splits and how not to start too fast.
Calories burned cycling: per hour and per km (table)
How many calories you burn cycling per hour and per km: table by weight and speed, the formula, and what hills, e-bikes and indoor trainers change.
How many miles a week should you run? A guide by goal
How many miles (km) a week to run for fitness, a 10K, a half and a marathon: runs per week, long run, cutback weeks, safe build-up and race-week mileage.
Import FIT and GPX Files: Activities and Garmin History
How to import FIT, GPX and TCX files and your Garmin, Wahoo, Coros or Apple Health history into a free app: steps, limits, duplicates and common errors.
Crown, PB and Warden: How Segments and Leaderboards Work
How segments (stretches) work: Personal best, Crown by category and age, Warden and anti-cheat rules. Free for cycling and running on Velunite.
Turbo Trainer Workouts: 6 Sessions of 30 and 60 Minutes
Indoor trainer workouts for beginners and improvers: 6 ready sessions of 30 and 60 minutes, with effort, heart rate and FTP targets, plus common mistakes.
Marathon Training Plan: 16 Weeks for Your First Marathon
A 16-week marathon training plan for first-timers: week-by-week table, long runs, paces, recovery weeks, taper, fuelling and the mistakes to avoid.