Thanks, I appreciate that 🙏🏻

5 Power Boosting Principles From 18 Years of Cycling Science | Wattkg.com There are no shortcuts in training. But there are certainly many de-tours. This article strips 18 years of cycling science down to 5 core elements that are scientifically proven to improve your thresh...

Look at any successful athlete.

You’ll typically find the same underlying principles in all of their training plans. 👇🏻

www.wattkg.com/cycling-scie...

And this.

Stuff you knew about your heart rate but probably forgot during your last ride.

Instead, use external and internal load in combination.

Adhering too strictly to a single intensity parameter can quickly backfire.

Because intensity zones shift with increased duration.

The remaining decks.

6x10 min threshold x2 every week.
12x3x30/15 HIIT on Wednesdays
Fast-paced 3h group ride in the weekend.
Lifting heavy weights x2 per week.

You’re in your 50s, busy job and a family. And you wonder why you don’t progress.

You’re doing WAY more intensity than you’re able to adapt to!!!😵

Could well be. Indeed, there is some overlap between z1 and z2 definitions.

Best-Practice Training Characteristics Within Olympic Endurance Sports as Described by Norwegian World-Class Coaches - PubMed This study offers novel insights into best-practice training characteristics in Olympic endurance, shedding light on both commonalities and sport-specific variations. These insights can be used to gen...

Here’s the link to the original study by Sandbakk et al: pubmed.ncbi.nlm.nih.gov/40278987/

Curious to see that elite coaches behind nearly 400 international championship medals prescribe mostly zone 1 training.

Not zone 2.

Is it a sport-specific issue?

Is it an overlap of zones?

The vast energy cost of the W pros produce close to VT1?

If you have any ambition of reaching the higher levels in your sport…

…or even just breaking through a performance plateau…

you MUST understand this concept 👇🏻

How Professional Cyclists Train for the Giro d'Italia & Tour de France - W/KG Learn how professional cyclists train for Grand Tours like Giro d'Italia and Tour de France. And what you can take away from their practices.

It’s not everyday you get a detailed look at how the best professional cyclists train.

www.wattkg.com/how-professi...

Day 2 in Calpe and results from my 7 month de-training study just in.

We observed that fitness is very much a recency thing. This aligns with reports from other parents (1).

Future research should elucidate how the $€%# to keep up training with children.

1. Other parents

Hello, Calpe 🇪🇸

Zone 2 Training For Cyclists: What Coaches & Scientists Do - W/KG Confused about zone 2 training? Here is how 14 coaches & exercise scientists execute zone 2 training in real-life.

A few consensus points on "zone 2 training" from 14 exercise scientists & cycling coaches:

1. Use multiple intensity markers
2. Contrast internal vs. external work
3. Consider adjusting power in late stages of long session
4...
www.wattkg.com/zone-2-train...

This 👇🏻✊🏻

At least the reach improved, despite no effect on citations. As you say, I agree it’s tremendously useful to get quick and useful input from colleagues in and outside of your specialty.

Not talking about past collution. Talking about him openly backing the dictator at live TV this weekend. On mineral rights: way to prove my point. Goodbye.

Fair point in isolation. I’d still argue that could be achieved without submissively siding with a war criminal dictator. But I guess that’s to be expected by a convicted fellon and sexual offender who tics all the diagnostic criteria of narcissistic personality disorder.

No issue with most americans. But no love for the current heads of state. And please do remember 👍🏻 You’ll need to add some hundred million Europeans to that list.

2/ Don’t say you’re embarrassed. ACT on it. It’s the only way to make a positive change.

(In that sense, similar to in training.)

It feels pointless posting about cycling as if all is normal this week.

Yet, a few things restore my faith in humanity:

- the action of the good people of Vermont
- the rallying of European leaders and 🇨🇦
- Haltbakk Bunkers acting on their outrage

Don’t say..

Zone 2 Intensity: A Critical Comparison of Individual Variability in Different Submaximal Exercise Intensity Boundaries Introduction: Endurance athletes often utilize low-intensity training, commonly defined as Zone 2 (Z2) within a five-zone intensity model, for its potential to enhance aerobic adaptations and metabol....

Link to the full paper. Open access and highly recommended reading. onlinelibrary.wiley.com/doi/full/10....

Experiment and learn your response!

Another paper on zone 2 training that neatly demonstrates the great variety in responses of differen intensity markers.

In my opinion, yet another reminder for why you shouldn’t rely on one intensity marker (or generic %HR or %FTP ranges).

Takk for det, Nils Thomas 🙏🏻

How do you perform your «zone 2» training?

This recent work led by @SitkoSebastian attempted to reach a consensus for defining and prescribing Z2 training among 14 cycling coaches & scientists.

Some useful perspective and practical advice here 👇🏻

journals.humankinetics.com/view/journal...

Training For a UCI Gran Fondo Race Win (Case) This post discusses the training of a masters cyclist in the year leading up to his first ever UCI Gran Fondo win. More specifically, we dive into...

I don’t believe winners succeed because of some secret method or special abilities.

Often, it’s as simple as excelling at the basics.

Here’s how a rider I worked with went about pursuing and achieving a race victory goal by simple means. science.wattkg.com/posts/win-uc...

A 9-Week Polarized Training Plan Framework Try the plan that gave well-trained cyclists 12% increase in VO2 max in 9 weeks. This effective framework is easily amended to suit your level & time.

Here's your regular reminder that efficient cycling training doesn't have to be complicated.

A simple 9-week Polarized Training Plan. Easy to scale for higher or lower volumes:

science.wattkg.com/posts/9-week...

5 Power Boosting Principles From 18 Years of Cycling Science | Wattkg.com There are no shortcuts in training. But there are certainly many de-tours. This article strips 18 years of cycling science down to 5 core elements that are scientifically proven to improve your thresh...

Strip your training down to core principles that REALLY work.

Here are 5 prioritized steps to get you started. 👇

www.wattkg.com/cycling-scie...