What actually separates elite cyclists from everyone else?

In this episode, we’re joined by Stefan van der Fluit — professional cyclist and founder of FLOWBIO, to break down what high-level endurance performance really looks like behind the scenes. From managing huge training volumes and FTP expectations, to balancing recovery while building a startup, Stefan shares a rare, honest look into life as a pro cyclist operating at the sharp end of performance sport.

We dive into how elite athletes structure their training across the season, the workouts that matter most, and why recovery, not just effort, is often the real limiter to progress. Stefan explains the biggest mistakes recreational cyclists make with fatigue, sleep, and hydration, and how to decide when to push, when to ride easy, and when to rest.

A major focus of the conversation is hydration and electrolytes, why drinking water isn’t the same as hydrating properly, how small hydration errors can quietly crush performance, and why most athletes are still guessing their sodium and fluid needs. Stefan also unpacks the thinking behind FLOWBIO, the sweat-sensing technology he’s building to bring lab-level hydration analysis into real-world training and racing, and why personalised hydration is becoming a major performance edge for elite teams.

Whether you’re a cyclist, endurance athlete, or someone trying to balance hard training with a demanding job, this episode is packed with practical insights you can apply immediately, without burning out.

⏱️ In This Episode, We Cover:

• What pro cycling really looks like day-to-day
• Training volume, intensity, and how to think about FTP
• Balancing high-level training with startup life
• Recovery strategies that actually work (and what’s overhyped)
• The biggest recovery mistakes recreational cyclists make
• How hydration and electrolytes affect power, endurance, and recovery
• Why most athletes are under-hydrated without realising it
• How Flowbio is changing the way athletes personalise hydration
• The future of hydration tech and performance data integration

🚴 Who This Episode Is For:

• Cyclists looking to train smarter and recover better
• Endurance athletes juggling training with work or business
• Coaches and practitioners interested in performance optimisation
• Anyone curious about hydration, recovery, and elite-level habits

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