Nero Coaching

@RodSiegel I wonder how trainable optimal cadence is.

Bottom line: High cadences aren’t "more aerobic" or more reliant on the cardiovascular system 💔. They increase fast-twitch fibre recruitment, metabolic cost, & fatigue agents at high intensities. Train across the cadence specturm to balance adaptations & ⬆️ performance ✅🚴

I want to bust a common #Cycling myth 💥 That spinning at high cadences is "more aerobic," shifting power from the muscles to the cardiovascular system, thus ⬇️ fatigue & ⬆️ performance. But science tells a different story. Let's break down the evidence. #CyclingScience 🚴🧵👇

@RodSiegel Depending on the cadence (if within more normal numbers) I think this would depend more on force required than cadence.

Higher cadences recruit MORE fast-twitch (Type II) muscle fibres 🦵 than lower cadences. These fibres are less oxidative, more glycolytic, and less efficient, increasing energy costs and anaerobic metabolism - not reducing muscular involvement 📉

@CyclingGraphs @NaichacaCycling Would it be hard to make a few estimates? It would be interesting as the the bikes are better is a big excuse for the newer climber speeds but I would like to see what difference a bit of a change in cda or RR would make to the times.

@NeroCoaching @NaichacaCycling Yes it's included in calculations and would be possible to change but again the problem is what cDa and rolling resistance to pick in 90s, 00s etc

#TDF2024, Stage 15 🇸🇮TADEJ POGACAR Plateau de Beille (15,74km; 7,94%; 1250m) 39'50min 23,71km/h 1883 VAM 6,98ᵉw/kg (est.) The greatest athletic performance in the history of cycling. lanternerouge.com/2024/07/14/gre…

@BenjiNaesen Yet groves closed fast with a peak of 1424w and 10sec at 1236 🤔🤔

Jonathan Milan's watts are bat-shit crazy. This man gives me so many Marcel Kittel vibes, especially with a good Lidl-Trek lead-out. #Giro

@BenjiNaesen Who do you think is the best sprinter now is also a good question. There are so many factors that go into it. Finishing speed someone like cav is still up there with the fastest. Jasper is very fit at the moment with a good leadout so wins often does this make him the best?

As a follow-up for my last tweet. #Giro Who do you think will be the best sprinter in the world in 2 years?

@ORION_coaching Good thread here! I can't believe the number of people drinking the kool aid!

1) Thread on PEDs, for those who need it explained like they’re 5 years old …

@GregLehman Is it an one or the other or an and. For say the 30 rep. Mark would you be better to train mostly 3-5 reps with some more endurance based sets. If we think of the physiology they are probably driving somewhat different adaptations.

I would think that training peak strength (3-5 reps) would be superior to training with intermediate loads (10-12 reps) if your goal was to improve your 10 rep max. But at some level of endurance peak strength helps less. Anyone know what rep level that might be (25RM?)

@LoosDieter His performance is multiple standard deviations from already statistical outliers as far as their performance goes. The really difficult thing with this is it can't be explained by any of the traditional doping. Pog did a great TT and was destroyed.

All these people accusing Jonas with 0 evidence irritates me so much. Take a look at everything: Jumbo has better equipment, Jonas clearly did better recons (look at the descent), Jumbo had 10 bikes or something on the roof, uae 2, Pog said he didn't have his best leg today 1/2

@Scienceofsport Statistically he is such an outlier from everyone else. These are other statistical outliers from the general population. It doesn't make sense. I can't even fathom what doping would give this sort of improvement.

The question, of course, is how? What's available to one, not the other, on one day, but not others, in context of what has happened so far in the race? Numerous things, of course (plus human variability), but historical stats are a reminder of history. (New) pattern recognition

@BenjiNaesen How does the best in the world beat the second best in the world by (likely) more than an A grader would beat a C grader. The difference here is ridiculous and I don't think there could be that big a statistical difference between them

Pogačar DESTROYS the entire field... except 1 person. There is always a bigger fish, unless your name is Vingegaard. 1'38" on Pogačar. INSANE. 🤯 #TDF2023

@BenjiNaesen On a straight road as a team alpecin go from the right side of the road to the left side of the road (with mvdp) then all the way back to the right (with jasper) all in the last approx 500m. Very poor form and no relegation as there wasn't a crash. Another jakobsen moment coming

Biniam is understandably frustrated at Philipsen. If Biniam hadn't paused his sprint when Philipsen deviated towards him, Biniam would've been in the barriers. #TDF2023

Credits to Philipsen with insane patience. 👏 #TDF2023 3 out of 3 for Jasper Philipsen, 2023 King of Sprints. 👑

@MI_9_23 @faustocoppi60 A smart team wouldn't push with 15 to go. They would stay out of the way but together if something happens with 11 to go they have a full team of fresh riders to get it back together in the last 10. They would know it saves stress and riders legs

@faustocoppi60 Agree with you, 3km it's enough. If they extend to 10km, the fight will start at 15km to go and the teams will ask UCI to extend to 15km.

Today's first crash in the finale happened with 7 km to go and as expected, I've read some tweets from cyclists/teams tonight that the sprint stages should be neutralized for GC in the last 7-10 km to go. In my opinion, after UCI agrees to extend the 3 km rule to the last 10 km, the next step will most likely be to completely neutralize the sprint stages for GC. Just to be sure. Also the prototype of the future Grand Tour rider is a very skinny but fragile rider (without a lot of bike handling skills because they're not needed anymore) brought straight from the laboratory/Zwift who can ride mountain time trials at speed of light. For the teams, it sounds awesome. Less things to worry, they will probably all vote for it. For the image of the sport, I don't think that neutralizing more and more kms is a smart idea. This is not "racing" anymore. #Giro

@faustocoppi60 The way it is now you have full sprint trains and full gc trains all fighting for the front spot it is what is causing the issues. In the past it would just be a sprinter and a few guys or a gc rider by himself now that it is whole teams it has got a lot more dangerous

@faustocoppi60 10km makes sense. If something happens at 11km to go people have time to get back on. If it's at 3km to go there is no chance to get back on. Make the rule that you have to make a reasonable effort to finish the race in a timely manner while vague will make them not take the piss

@JeroenSwart This is 100% the key thing, it's so easy as coaches to miss the forest for the trees. Monitoring load, progression and consistency is so important.

However. One universal strategy is to ensure that athlete training loads are well monitored & adapted to ensure that progression is possible whenever training stimulus is provided. This is one of the most fundamental strategies that I have used to achieve success with athletes.

This is a great debate. I used to be a huge polarised training advocate. Right now I am closer to agnostic. Let me give some context to this comment (thread):

@INEOSGrenadiers @DanBiggles22 A more aero Ganna is a scary prospect...

Dan Bigham is relishing the opportunities in his new role as Performance Engineer at the INEOS Grenadiers. Read his thoughts on the role and plans for 2022: ineosgrenadiers.com/article/bigham…

@oliversracing @InForm_Racing_ @MEMILprocycling @bridgelane @STGCCteam @aca_cycling The dots look like Sam Hill is in there do you guys know if this is the case?

Race update after 125kms: Porter @InForm_Racing_ Richards @MEMILprocycling Morey @bridgelane St George rider - @STGCCteam 3min 40sec time gap @oliversracing & @aca_cycling chasing in the peloton #G2I21 #NRS21 #OLI #GREENTEAM

@Alec_Pedaler @BritishCycling Here's the 'helpful' response we received when we asked about this earlier in the year. Asked some follow up questions about why but no response. I don't buy a liability argument. The US is incredibly litigious, haven't heard of any cases like that, and loads use cameras there.

Yo @BritishCycling, are we allowed onboard cameras in races yet?

“False sense of security”—high tech gathering of 49 tech thinkers was held in 4 day “bubble” without mask mandate after arrival+daily testing. Result? ~43% (21 of 49) of tech attendees got #COVID19 soon after, including organizer @PeterDiamandis. 0% of masked support staff. 🧵