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This is too good of an information 👍🏼👍🏼👍🏼👍🏼

Question coach: does doing some low volume intensity ride like 4x5 min at FTP or sprints during off season, helps maintain and carry through the acquired FTP to the next season training? As usually, during off and base phase, we loose some upper end fitness..would appreciate the answer..thanks

The magic bullet is hours, that is why low intensity wins.

The rowing record set from California to Hawaii was set by a boat of two athletes that ate a diet entirely based on fat and little carbohydrate. Basically, you can have good endurance from a fat-based diet.

I agree with this, ie mix is best, but to emphasise a few points and some caveats. First, consistency of training and recovery is far more important than training distribution. You will make more progress with a consistent and well recovered ‘bad’ distribution than an inconsistent or poorly recovered ‘good’ distribution. Avoid extremes of gaps in training or getting over fatigued - the latter is more common for many athletes as they are driven. Second, on ‘optimal’ distribution the science is less clear than what the practitioners do and say. Seiler does not claim polar is best from a physiology perspective, he says that’s what he observes when he looks at elite athlete training across endurance disciplines. Andy Coggan says ‘all roads lead to Rome’ on training distribution. So there is not common agreement. Seiler says much of the science is behind where the practitioners (coaches, top athletes) are. Third, more hours spent training (upper limit may be 25-35 hours per week) for a well balanced distribution and recovery typically leads to more fitness and performance. But Olav Bu says training intensity and recovery gets more difficult to balance (ie avoid under-recovery) the more training you do, around 10 hours / week or more. That’s when training distribution makes the most difference. Its much easier to overdo a middling intensity distribution than a polar one, as one increases it in an attempt to get fitter. Hence burn out rates are higher for those. Seiler is coming to the view that the polarised distribution he sees for many hour trained elite athletes is about ‘training efficiency’ - the stimulus per strain or fatigue. Ie Z2 gives you good stimulus for low fatigue, and while increasing intensity increases stimulus it increases fatigue by more. So when you go for the high intensity stimulus, make it very high and keep it short. Finally, the practitioners say their training is rather aimed at type of stimulus - fat burning or glycogen burning or lactate shuttling or increasing VO2 max . Eg For fat burning you train up to fatmax (around 70-80% max HR for the elites, lower for other athletes) and do so with few carbs. Eg for lactate shutting do over-unders around threshold to teach the body how to use lactate but have plenty of carbs. For lactate tolerance do some extended threshold efforts etc. So its a mix. But aerobic fat burning needs more time in zone (hours) than say VO2 max stimulation (16-25 mins). Hence the polarisation. But the science hasn’t proved that and even Seiler agrees, though his training efficiency point is likely linked to what the top coaches are saying. What all this means on training distribution for time crunched athletes is you will probably want to still polarise a bit but not as much as athletes who put in longer hours. And your distribution will depend on your event (eg iron man will need high aerobic, racer needs more of a mixture), and also there’s a benefit in timing through the season even for racers - ie aerobic build in offseason and getting more race specific as you approach races.

I cycled raced 10 years then switched to running, what really seemed to work for me was building a really good base in the winter which included quite a lot of hills twice a week, then moving into training races and faster efforts! Think it's important like you say to have variety in training to keep the body and mind fresh! Cheers great podcast.

Carbohydrate is required for those with a glucose adapted metabolism. For those with a fat adapted metabolism carbohydrate is not required. There is no difference between the glucose and oxidation rates for athletes fully adapted one way or the other, there is a difference in capacity however because fat stores have a calorie capacity >50x that of glucose and glycogen stores. Further, eating a mixed diet of carbohydrates and fats leads to sub optimal energy metabolism, so choose one way or the other depending on your goals, lifestyle and whether you want your teeth to rot.

I have always bounced back and forth between both.

1x 2hr zone 2 (strict), 1x 1hr tempo/sweet spot (no warm up or cool down), 1x 30 minute 40/20's @ 125%, 1x 30 minute (30-60 second @ 130-150% with 3 minute RI's).

Wow..this is golden information

" Science based training' is one of the latest ' must use terms'

Great explination of what is required.

Yet another excellent video!

Did my first Ironman at 56. Just completed my 7th at 74. Age is just a number.

The thing that so many people miss with Z2 training is that it means the athlete spends a lot of time not really pressing on the pedals…..hence muscular endurance, torque and ‘strength’ are neglected. If we ride 5 days a week soft pedalling and then just do short intervals, typically at high cadence on a trainer, then the ‘grunt’ needed to get over short climbs or accelerate out of slow corners soon becomes neglected.

Dear CTS Team, Thank you very much for your great podcast. The episodes on time-crunched athletes in particular really help me. However, as the father of a wonderful daughter, a demanding job and a limited financial budget, I am now facing another challenge that has not yet been addressed in your podcast (as far as I know). I am wondering what is the cheapest and most effective way to train basic endurance at home. I'm actually a 10km runner, but I also enjoy cross training. Is it worth buying a treadmill, spinning bike or rowing machine? Because with jumping jacks and rope skipping I hardly get into the correct heart rate zones and I can't last more than 45 minutes. What's more, my calves are being worked far too hard because I have to train on hard tiles. Best wishes from Germany Johannes

Cant understand what he is saying

You deserve better 🫡. I got to this video after 48 minutes of being posted and you had 43 views with NO likes or comments!!!! Your videos are awesome and definitely deserve more engagement.

True words spoken. Lifestyle. I Can Because I Think I Can.

How can we avoid bottom pain on long indoor rides?

The irony is that after I submitted these questions, I injured my back and won’t riding for a while. But it has really cheered me up to hear my questions answered!! Thanks.

I am having a hard time finding advice personally. I started at 46 by losing 50lbs, reversing early onset peri-meno. I had previously done nothing but sit for a living and want to do things. I started lifting at 47, running at 48. Now i am #over50hybridathlete training for my first Hyrox. Hard for me to understand this deteriorating at 35 I hear everywhere when i am just getting started and better every day. Resources?

Loved this! Thank you

Tks Coach Adam 🙌🙌🙌

Thank you for helping make us better cyclists!

Thaaaaaaaank you a lot!!

Brilliant advice. Made do much sense. Love the specific examples you gave, esp around switching it up. Bravo

Cyclists? Without doubt, these guys are the biggest PED cheaters of all sporting world. Yrs back one was even caught with an electric motor in his bike frame.

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Um sorry.. At 35mins single sided pedalling no good, power cranks no good. Why?? After all of illustrations of the oclock muscles positions in the previous podcast this podcast hast has turned into a box of cornflakes! Why is it bad ?? Why would using them cause more problems ? My 30 plus years of experience could commentate some possible problems but im not the one podcasting !! Wheres the meaningful content !!! Oh , “thats probably why they didn’t take off “ Not really saying much !

I do bike intervals first and gym after 3 Hours post ride. I want more aerobic and strength capacity. With this... I've even gain some muscle mass in the legs. I have got increased my 5s power to 885w with a 932w of pico. Is not the best pico I have, but is the best 5s definetly. I don't know about my ftp because I don't tested this year but... probably increased too. I'll go hard this week and maybe I found out. Well... to me... I prefer do bike intervals and leg workouts at the same day and go really easy on easy days. It works!

I’ve got to say this is probably the best series I’ve seen on fueling strategies alongside with Iñigo San Milan.

You wrote a wonderful book, "Which comes first, cardio or weights?" What adjustments would you make in light of recent scientific advances? In which chapters?

Does anybody know whether theres a power meter product that measues tangential power applied to the cranks ? Ive never owned power meters but really only interested in pedal stroke efficiency since power is derived from this.. per this video.. So far as know 1) quark type systems measure crank system torques 2)Pedal strain gauges measure left vrs right leg inputs but not whether force applied is tangental. Perhaps theres a system that uses both pedals and a crank torque meter to resolve what is being lost with non tangential forces being applied at the pedal axel. If anyone knows please tell me 😁 This has been a bit of a life obsession for me. I love the muscle oclock diagram in this video. Very cool.

Thanks for the information. Example workout from the video if you have about 6 hours a week: Intensive: Tue: 4x8min %95-105 FTP, 4-5min rest btw intervals: 75min total Thu: 4x6min %95-105 FTP, 4-5min rest btw intervals: 75min total Fri: Group ride, zwift race etc Sun: 1-2 hours zone 2 Extensive: Tue: 2x20min %91-95 FTP, 5-7min rest btw intervals: 75min total Thu: 2x20min %91-95 FTP, 5-7min rest btw intervals: 75min total

The ratio isn’t 4 to 1. It’s 3 to 1 (glucose to fructose)

I don't know what it is w/ the younger generations and their need to over research, over label, and over complicate. The more you sweat in training the less you bleed in battle. Unlike what many "experts" recommend if you're serious about being competitive you shouldn't spend most of your time in zone 2. You should progressively spend more and more time in zones 3 & 4, until your 3 becomes your 2 and your 4 becomes your 3. Rinse and repeat.

covering great info...lifting weights has certainly been a go to but in develop[ing skillset at any age has its foundation in high level neuromuscular activation...the drive...this is also a big piece of return to sport after injury...it must be addressed the question of every level of atrophy in the injury discussion...I digress, development across the board requires a level and type of speed training few have any knowledge of...Iso kinetics which requires very specific equipment which is very rare but not a unicorn....train my athletes with this apparatus all year. It changes ALL their training and skillset. We change those neuromuscular foundations with the VERT. Just like numerous elite athletes have over the past 40+ years

I found that using poles put me into an unnatural position with my head down looking at where I needed to put the poles. Head down caused shoulder pain and knee pain and even arm pain. It also slowed me down a lot because I was always looking at where to stick the poles. Will never run with poles again. It’s better, in my opinion, to have your head up and arms out to the side for balance on the downhills. You can go much faster and almost leap from rock to rock. You cannot do this with poles.

Great video but i have a question at what percent of ftp power is my first threshold? Ij order for me to train fatige resistance i need to know my 1st threshold. Thanks

hi

You should train for fatigue immunity.

As a pensioner myself I will at least get my operation done shortly. Can’t afford to go private which is what the Tory’s want us to do. So although i’m not happy losing the fuel allowance i will still be better off overall. i’m not a fan of the Tories or Labour but 5000.00 to go private is a hell of a lot of fuel allowances

I’ve noticed I can typically only do about 30 minutes of threshold (Z4) in a single workout. I thought I was just being a bitch and I just need to grow a pair, but maybe it’s poor fatigue resistance (aka, being a bitch). 🤷 😊

Very interesting discussion, thanks for this. Makes intuitive sense too.

Very interesting discussion, thanks for this. Makes intuitive sense too.

For my own logging purposes, I consider 'endurance' to be the ability of my cardiopulmonary system to do work uninterrupted. I use the word 'durability' to track my musculoskeletal system's ability to do repetitive actions uninterrupted without pain, cramping, etc.

Love your channel. Its just pain right?

Please read the latest research on people over 50 only doing max workouts 15-20 percent of the time and actually not at all as they lead to damage to the heart that cannot be reversed. I am 75 and ride25 miles a day at 20-25 mph but not at my maximum. I was a pro racer as a young man.

Excellent interview and information !