Відео

Thank you very much 🙏🏼

I do my vo2max intervals year round. Use it or lose it. However in off-season they are not that frequent. I cycle through 30/15s session, 3min overunders and 40-60 min at 95% FTP. Went from 3.5w/kg to 5.5w/kg FTP in one season (same weight). Hope that helps. When base building (December - February) I did 2 workouts per week, decreased that to 1when I ramped up volume from March to June. Then I did 2 month stretch with 3 workouts per week.

@@adamlucina Agreed on the VO2 year round, at least one study showed significant maintenance of power doing so over the off-season. To clarify: does 3min over under = 110% FTP for 3 min 90% FTP 3 min?

@aarondcmedia9585 I do 45s at 130% FTP and then 2m15 at 90% FTP. I repeat this like 5 times then 5 mins Z1 and do another 1-2 blocks of this. I swear by this session, over time it helped me to get accustomed higher wattage without blowing up, and FTP efforts then feel easy compared to this :D

@@adamlucina thanks for your response.

I train in blocks of 3 or 4 days a time, and try to include most variations of training (easy, lt1, vo2, strength) in every block. Luckily I have a competent coach who makes sure I get all that!

Thanks! I will try to answer your question in a future video. But the short answer is yes, the closer I am to the season, the greater the amount of high intensity work. But still, as you have seen here, I do quite a bit of vo2 work in november/december as well.

I had 2 minutes this session, but if you aim for higher power you could have up to 5.

His LT2 is 400w

It depends on the length of the interval, but i think 120% is a good starting point for 3-4 minute efforts, 40/20s or similar. As my threshold has lowered in the offseason, the numbers in the video are probably closer to 130-140%, however it was only for two minutes.

Fokuser på å ha det gøy på sykkelen, og utvikle treninga derfra!

Hell yeah 🍊

It adds around a kilo in water weight, but it’s worth it considering the performance benefits. And in Belgium there’s no mountains so then it doesn’t really matter at all ;)

I would just eat like normal, but focus on having the majority of the macros as carbohydrates the last few days before the race :)

Drinking lemon constantly wears your enamel on teeth. Just saying. ❤️

Also a great alternative!

As I explained in the video, fructose uses a different transporter from the gut than glucose, being the main limitation to how much carbs one can absorb in a given period of time. Consuming only glucose will significantly reduce your maximum carb uptake

I thought fructose isn't used at all by the body - all of it goes into the liver, where some limited amount gets converted to glucose, and the rest into fat. That said, I'm not an authority, so I'll have to refresh the details, perhaps I remember it wrong...as is, the only influence of fructose I can think of is the additional, delayed influx of limited amount of glucose coming in at the tail end of the regular glucose metabolic cycle, kind of like having a capacitor in the circuit that is loaded separately and then switched to the main loop.

...but since you can simply take another sip of your glucose drink to nearly instantaneously get more glucose in your blood, it's not clear why getting it from the liver is useful.

@@bramblebop1904 Glucose goes through the gut and tops out for most people around 60grams per hour. Pushing beyond this for many leads to GI distress. Fructose is transported through the liver and allows you to go beyond the limit of the gut. The utilization of fructose during exercise is different, but you're right, probably not good to drink this sitting on the couch. Yes, absorption via the liver is slower but it still leads to higher energy availability/supply than glucose alone. Some athletes are pushing 1:1 ratios now so that is 120grm/hour, but this is only really required if you can put out the work (watts) to utilize it. Most regular riders simply can not sustain the levels of power to justify such high intake, but 60 - 90 grams per hour is feasible for many.

It’s for sure been different

🙏🏼

Takk! Hvis du rister flaska tilstrekkelig underveis og bruker en mengde rundt 10g/dL vil alt sukkeret løse seg opp, også i kaldt vann.

Both 404 :)

I don’t see why not! But it’s definitely more expensive than white sugar

@@AntonStensby but here in the philippines the brown more cheaper ride safe sir

@stanlyacero4736 Ok, nice! Go for it

Never had a cavity my whole life :)