ATP Performance Coaching, Hereford (2026)

27/08/2026

We’ve been busy working on something exciting for the last few months!

With our experience coaching a vast myriad of riders, a key part of ensuring that performance, recovery, and adaptations are optimal, is getting the nutrition dialled in. However, many of the apps available have just not been fit for purpose across the broad range of riders we coach. They work okay for some, but not for everyone.

Many apps prescribe generic carb amounts based on intensity, while neglecting physiological or biological differences. 60g/hr for easy, 90g/hr for hard, and 120g/hr for very hard or long sessions. But this doesn’t take into account individual variances.

For example, two riders can have vastly different gut tolerance levels for carbs, while women tend to use a lower ratio of carbohydrates at given relative exercise intensities. Equally larger more powerful riders produce a lot more power and use a lot more energy than smaller riders with lower power output. Each requires different fuelling for the same relative effort level.

This led us to the idea behind StemNotes creating a system where individual physiology, carb tolerances, and periodised session intensity was all considered when prescribing nutrition recommendations. It’s just intra-session fuelling currently, but if that is optimised then it often has the knock-on effect of reduced cravings post-session, greater session performance, and improved recovery and training adaptations.

We’re still working on developing this further, and to make sure it’s the best system possible for all users, we’re looking for beta testers to help us fine-tune and optimise this so it’s perfect for every user.

If you’d like to sign-up, drop us a message and we’ll send you the link. We will also feature it in our story regularly while developing this app

https://stemnotes.io

24/08/2026

Racing roundup 🚴‍♂️🚴‍♀️

Bryn Davies took the win in the midweek TT series

ella backed up her win the week before last with 3rd at Vurste last Sunday

Richard Sanderson had an epic of a week, racking up 1355km on an adventure from Florence to Rome and back!

19/08/2026

Somewhat belated Racing roundup due to being on holiday 🚴‍♂️🚴‍♀️

Max Bufton was a brilliant 15th on stage 2 of the Vuelta Castilla La Mancha. He was unfortunate to get caught up in crashes on a few of the later stages but finished the race nonetheless

Dan took the win on Tuesday’s K32/10 with the fastest road bike time and a new 20 and 10min power PB! He was then also 6th at Friz Hill RR

ella took the win at Knesselare over in Belgium 🏆

Bryn Davies was 10th overall and 3rd County rider at the West Chester SCCA 25mile TT

And special mention to Richard Sanderson for completing an epic Florence to Rome epic in one go 🇮🇹

Also some great power test results from riders over the last 2 weeks. Always nice to see some solid progress gains 💪

Photos from ATP Performance Coaching's post

10/08/2026

Racing roundup 🚴‍♂️🚴‍♀️

Sam Abbott was a strong 2nd at the Concerneau race on Wednesday getting very close to the win!

Richard Sanderson was back to his winning ways during the midweek time trial with a decent margin to 2nd place as well. He then broke the 20min barrier for 10miles with a 19:42 at the weekend for a huge PB!

Meanwhile in Belgium, ella continued her foray into the Elite Kermesse scene there with strong finishes across the Brugge Dudzele, Heusden, and Schoon races

03/08/2026

Racing roundup 🚴‍♂️🚴‍♀️

In a stormy and wet time trial Richard Sanderson persevered to take the win 🥇 then at the weekend was a strong 6th in a very competitive field in a 29mile Hilly Open TT

Sam Abbott got a great 7th place behind the break of 6 at the Lorient Ronde Finistere

Paul Anthony Gazey was 3rd and 5th at the SPRNT Criteriums over the weekend to get his 2nd cat licence!

ella was a brilliant 2nd at Moorslede over in Belgium

was 8th at the Tour of the Mendips junior race

30/07/2026

Can menthol really make you faster in the heat?

With the heatwave across Europe and the heat rolling through the US this summer, riders are reaching for menthol rubs, gels and mouth rinses. Does the science back it up?

Menthol does not lower your core temperature. It activates cold receptors (TRPM8) in the mouth and on the skin, tricking your brain into feeling cooler than you actually are. That shift in perception is enough to change how hard an effort feels.

THE EVIDENCE FOR IT
Mündel and Jones (2010, European Journal of Applied Physiology) were among the first to show swilling an L-menthol solution during exercise in the heat improved thermal comfort and extended exercise capacity.

A 2019 meta-analysis (Jeffries and Waldron, Journal of Science and Medicine in Sport) found menthol mouth rinsing improved cycling performance in the heat by around 1.8% in trained athletes, a meaningful margin in a time trial.

Gavel et al. (2021, International Journal of Sports Physiology and Performance) found female cyclists completed a 30km time trial 2.3% faster after rinsing with menthol versus placebo.

THE DOSE
Research points to a 0.01 to 0.1% L-menthol solution as the effective, tolerable range. Swill for a few seconds and spit out (do not swallow) at intervals through the session. Above 0.5% tends to cause irritation without extra benefit.

THE BALANCE
Not every study agrees. Gibson, Wrightson and Hayes (2019, European Journal of Applied Physiology) found menthol rinsing did not improve intermittent sprint performance in the heat. Other trials show no benefit in cooler conditions, consistent with the effect being heat specific rather than universal.

The key caveat: menthol changes how hot you feel, not how hot you are. Core temperature keeps climbing regardless. Use it alongside hydration, pacing and heat acclimatisation, not instead of them.

Train the whole athlete.

27/07/2026

Racing roundup 🚴‍♂️🚴‍♀️

ella had a brilliant 9th place at the Sheffield GP midweek and some strong results over in Belgium at the weekend

Bryn Miller took the win at his Thursday night Crit 🏆

Sam Abbott managed two top-15s in the Brittany nocturne crits this week while also nabbing some primes

Dan nabbed a top-20 at the GP Saint Anne

Luke Mannings took the win at the Fete de Buais with a strong move 45km with a small group 🏆

20/07/2026

Racing roundup 🚴‍♂️🚴‍♀️

got a solid 4th at Maindy winning the bunch sprint behind the break

went vintage Ian Stannard and won the handicap in a 3 v 1 battle

Bryn Davies took the Vet win at the midweek 10mile TT

also made his way onto the midweek TT podium as he continues his recovery

Paul Anthony Gazey got a brilliant 5th at the Derby Mercury RR

managed a great top-40 at the UCI 1.1 La Picto en Nouvelle-Aquitaine racing with numerous WorldTour squads!

had an absolutely epic ride at the Etape, taking on over 160km and 5000m of climbing

📸 - Gary Main

13/07/2026

Racing roundup 🚴‍♂️🚴‍♀️

Max Bufton was 15th at stage 1 of the Tour of Madrid and got comfortably round in some searing heat while looking after the team’s GC rider

At Mallory Park Paul Anthony Gazey was agonisingly close to holding on for a solo win but got caught in the sprint and took 4th

Bryn Davies was 6th as the Oswestry Paragon Open 10mile TT

set a new 100mile TT PB even while still recovering a bit from a gravel crash recently

📸 - Professional Cycling Photographer

09/07/2026

Here are our Top 5 ways to avoid unnecessary time off the bike.

Everyone wants to get faster, but consistency beats the perfect training session every single time. Here are the five biggest things I encourage all my athletes to focus on.

1. Strength training.

A well-designed strength programme helps build resilience, improves tissue capacity, and can reduce your risk of common overuse injuries. Stronger riders spend more time training and less time rehabbing.

2. Look after your saddle hygiene.

Saddle sores are one of the most preventable reasons riders miss training. Wash your bib shorts after every ride, use a quality chamois cream, and shower as soon as possible afterwards. Your skin is part of your equipment, look after it.

3. Recover as hard as you train.

Fitness doesn’t happen during the session; it happens when you recover from it. Prioritise good sleep every night, and don’t skip recovery weeks. Those easier periods allow your body to adapt while preventing training stress from becoming chronic.

4. Fuel for the work required.

Not every ride needs the same nutrition. Longer and harder sessions require more carbohydrate. Under-fuelling doesn’t make you fitter; it just limits performance, slows recovery, and increases your risk of illness and injury.

5. Don’t wait until you’re mentally burnt out.

Physical fatigue is easy to spot. Mental fatigue often isn’t. If motivation is dropping or training feels like a chore, have that conversation early. Taking a short mental reset before you need one is often far more effective than being forced into weeks away from the bike.

If you want to stay healthy and keep improving, don’t just train harder, train smarter. Consistency is what drives long-term performance.

Which one do you think cyclists neglect the most? Let us know in the comments.

ATP Performance Coaching

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