Cycling Physiology: Training Zones, Fat vs. Carb Burning, Muscle Fiber Types, Polarized Training
VloĆŸit
- Äas pĆidĂĄn 8. 09. 2024
- Landry posted an awesome blog recently, and I wanted to highlight some of the big points in this video:
1. I only have 60 minutes to ride; should I make it a tempo ride?
2. What are the benefits of the "middle" zone, say tempo or low threshold?
3. Is there an appropriate time to do intervals by RPE and not look at the numbers?
4. I know I shouldn't go for KOMs on every ride, so how can i incorporate that? It's fun!
5. How "bad" are surges on Zone 2 rides? Let's say if I only have 5 of them
6. Muscle fiber types, Do anaerobic fibers become aerobic fibers with endurance training?
7. If my training already has 3-6% of Zone 5 and 6, do you think I'll get faster with more endurance miles?
Blog: www.evoq.bike/...
đđœ If you're new to the channel, welcome! Check out some other training resources below.
âïžIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.
đThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible!
âĄïžCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!
The new shirts! grindcitydesign...
Full Blog With Training Tips: www.evoq.bike/blog
Join the Discord: / discord
EVOQ Gear: grindcitydesign...
Subscribe to Our Newsletter: eepurl.com/ggRc4n
Follow Along on Strava: / strava
EVOQ Training Packs: www.evoq.bike/...
TrainingPeaks Store Programs: tinyurl.com/TP...
Ketones, Delta G Tactical: tinyurl.com/De... CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN
Airofit: www.airofit.co...
Best Chamois Cream: www.hellobluec..., Code Brendan
Cordyceps Mushrooms: shop.realmushr...?ref=62
Best shades: www.julbo.com/...
Donate to EVOQ.BIKE for all the Free Content: www.paypal.com...
As someone with a background in sprinting, I have an 1800W max sprint but the ftp of a newborn baby.
I long riding my bike, but I suck and it's hard going improving my endurance.
Love listening to all of these conversations! Learning a lot through it đ
thanks James!!! glad they are helpful!!!
Awesome! So much precise and detailed info in this video! Thank you both.
glad it helped!!! thanks for the comment NW!
Fantastic video and blog (yes, I read the whole thing!). Love the way you relentlessly research and test the best training approaches. Landryâs comment that max two very hard training sessions per week plus low intensity volume should be put up on lights for riders. Thatâs it in a nutshell. One thing I have been experimenting with (which may be heresy! ) is Iâm time limited during the week so canât add more volume. I do 3x2hr Z2 mid week plus one long Z2 on a weekend. But I feel Iâve maxed out the benefit as my HR doesnât drift in the 2hr Z2 sessions despite being at top Z2 (which Iâm taking as 75% Max HR). My experiment is whether I can do those 2hr Z2 rides at 5 mins just below top Z2 and 5 mins just above top Z2 (ie into Z3) and improve. My ventilation does increase when Iâm going up into Z3 but not by much. My HR now drifts a bit so I think Iâm getting more stress. Iâll then try a 2 hr pure Z2 in a few weeks to see if I have more power at the top Z2. Would appreciate your views on the idea.
how many years have you been training for?
@@EVOQBIKE 5 years, though only done structured training in the last 3 years. I did a fair amount of athletics/football/cycling in my youth and now 54.
@@jeremyleake6868 youâre far from maxing out endurance gains! It takes a decade +++ !
Fresh video in conjunction with the article guys
thanks Herb!!
Shocked at some of the comments. I thought this was one of your most overall informative Interview for an average Joe not trying to be a hero.
it's all good! I appreciate your comment!! There will always be those that want to take shots. I can take them! We really try to be transparent about who we are and what we know -- maybe that doesn't come across to everyone. idk. thanks for tuning in Adam
Here is the link to the blog: www.evoq.bike/blog/the-science-of-cycling-understand-exercise-physiology-to-get-faster
Hey Brendan....this combo of you and Landry are the best, hands down. Your other stuff is great as well; however, this team tops them all...in my opinion!!!! By the way....where can we get the rocket man shirt, looking to buy that, if available?!! Thanks and keep up the great work!!!
thank you for the comment! working on getting the rocket built on the site, hopefully soon! appreciate your thoughts on these!
another belter, guys. i'm going to ask/ play devil's advocate here. the point of Z2, is not really about fat metabolising improvement. its about improving the ability for the slow twitch mitochondria to use lactate. therefore to create the optimal stress on this process, we do need to produce lactate a little more than exists at low to mid Z2. so the ideal Z2 is upper Z2. not sweet spot, but low tempo, where we using slow twitch, and faster twitch need to use some carbs to create a little lactate above base levels. discuss.
haha. Thanks for the comment Ian. z2 is good for developing fat metabolism and for improving mitochondrial function. it doesn't have to be one or the other, but both! we have other videos and convos on high vs low z2, so it's a bit beyond this comment box reply, but both play a part IMO, not always high z2. sometimes high z2 is too hard. sometimes Lz2 fits the fatigue level better. sometimes hz2 is just too much gritting the teeth and creating more fatigue at the wrong time. but I think there will be lots of different answers to that depending who you ask!
You have interval sessions where you will be spending some time in a lactate producing environment and then a rest period to clear it and work on that specific ability to deal with lactate. A steady z2 ride improves mitochondrial function. And you donât need to âinjectâ ocasional lactate to achieve that adaptation
but that's interesting, what happens for 15-20 secs 600W surge? is it so bad on z2 ride ?
can't recall the context re: your question, but a surge theoretically creates lactate which then gets used more for fuel. it's not "bad', but not "ideal"
If you have a 600w surge every 3 minutes youâre probably going to generate more lactante than you can clear. That will speed up fatigue and thatâs not the point of a z2 ride. The longer and the more intense the surge, the longer the recovery should be before you have another surge. If your route has a lot of surges either go slow on them or do some interval session that could fit into the ondulation
@@alexandresilva8233 i thought about only few surges per hour (just for fun, coz you don't feel your legs tired)
@@razorree thatâs not a problem. If they are short and spaced out. Even on a recovery ride itâs advisable to do small sprints at high cadence to activate different muscle fibers and stimulate your cardiovascular system