Stef Rogier

@AtlantaRouleur And avarage powers?

🇺🇸 Quinn Simmons’ ‘21 Strade Bianche 🇺🇸 ⏰: 4:59:16 AP⚡️: 252w NP⚡️: 356w Avg/max ❤️: 162/196 💨: 37.8 km/h TSS: 358 Peak 5-30 min power launched on Mont Saint Marie when QS’ attack created the legendary Strade ‘21 front group NP peaks👇 5 min: 526w 10 min: 491w 20 min: 450w

@erwin_borgonjon @MerlierTim Kan je een voorbeeld geven van zo'n typische aec / anc / aep training dat Tim regelmatig doet?

"@MerlierTim ontpopt zich tot kameleon van het peloton in het tussenseizoen: “Ik ben nu eenmaal niet de man die zich volledig kan afbeulen op training” Consistent, gevarieerd en doelgericht trainen. En voldoende rusten... nieuwsblad.be/cnt/dmf2023112…

@KPolanc1 Less optimistic powermeter?

Analyzing Arnaud De Lie's sprints Tomorrow Guangxi starts, with Arnaud De Lie for Lotto Dstny. 5 expected (flat) bunch sprints. Something Arnaud hasn't excelled in, or at least this season as his numbers show he was faster last season. But why?

@Gareth_Sandford Exclusive

Get ahead of the curve with exclusive early access to my new 7-day intro course on: • Athlete profiling • Individualized training • Building aerobic fitness By commenting 'exclusive' below. Details will be sent to you directly by DM starting 8am PST tomorrow.

@LionelTaminiaux @tourofantalya @AlpecinFenix Beterschap!

Wished for a better start of the season but unfortunately I crashed out of @tourofantalya. I'll come back stronger after the needed surgery and rest. Thanks @AlpecinFenix for taking care of me!

@JeroenSwart @kluisenaar Gonna add a torque data field on my Garmin! Thx for the response!

@StefRogier @kluisenaar Below, at and just above FTP. It’s not about power. It’s about torque

Such a fundamental part of training. I have watched numerous World Tour riders set new PBs for power after completing a good block of torque work where they have achieved PB for torque. It’s the foundation for producing power.

@JeroenSwart @kluisenaar Around what intensity are these intervals?

@kluisenaar Repetition of 4 or 10min. For classics riders a longer effort of 30-60min closer to the cobbled races.

@Alan_Couzens How do you improve it on low volume?

Received a qu on where I would put the cut-off for "aerobically underpowered" Some thoughts... VT1 < 75% of VO2max VT1->VT2 gap of >10% Most elite Ironman athletes are ~80% Typical values for average recreational athlete are ~60% i.e. A lot of room to improve that #AerobicBase

90% of endurance athletes are anaerobically overpowered & aerobically underpowered. The only exceptions: * Very old * Very fit If neither of those, you should think long and hard about if you want to spend any of your valuable weekly energy on sustained 'speedwork'.

@Jozo_Grgic @SportsMedicineJ 1500 mg?

Happy to see this paper published in @SportsMedicineJ What is the Effect of Paracetamol (Acetaminophen) Ingestion on Exercise Performance? Current Findings and Future Research Directions link.springer.com/article/10.100…

@StephenSeiler @UnoXteam 😅🤡 Maybe lower values? Test it 😁

@StephenSeiler @UnoXteam What if you do the test in reverse?

@Alan_Couzens How can I calculate this for my own?

Never underestimate the benefit of #Zone1 training. For this athlete (and many others) each minute of Z1 showing twice the benefit of each minute in Z2 #EasyMeansEazzzy #KnowYourCoefs

@Alan_Couzens @pastorperis @altini_marco @StephenSeiler The swim session is almost always a (sub-)threshold session with a lot of AG. Any tips about this?

@pastorperis @altini_marco @StephenSeiler My take: There's no need to do a hard session in every sport, every week. If you have 10 sessions p.w. 2 could be 'hard', rotating through the sports week by week e.g. Wk 1: Threshold Swim, Bike Intervals Wk 2: Thresh Bike, Run Int. Wk 3: Thresh Run, Swim Int. Wk 4: Recovery

@altini_marco What about standing?

@altini_marco Detraining is a stressor

@garth_fox Long Term

@VVikestad @MVAitor @VanPinpin @Glut4Science Thanks for the response! I also like to experiment. But this is next level 😉

@VVikestad @MVAitor @VanPinpin @Glut4Science That's a lot 😱😅 And the gel-bottle? How do you make this? You drink that in the first 35 minutes?

IMHO, cycling & skimo are more “grateful” sports when it comes to limit/delay fatigue with CHO intake (especially in untrained). Running is different, you can eat CHO, but fatigue will come (muscle pain, neuromuscular fatigue,...). Eating while🏃🏻‍♂️may have more impact on recovery👇🏼

@VVikestad @MVAitor @VanPinpin @Glut4Science 350g sugar in 500 ml water?

@MVAitor @VanPinpin @Glut4Science I consumed 450g in a just over 3h road race as a 60kg rider. Thats 140g/h and no GI issues. 100g of sugar from gels with caffeine in the bottle for the 35 minutes, then 350g of pure white sugar in the other bottle, plus 4 extra waterbottles. Not the usual, but it worked great!

@CoachFergie Thanks a lot! Without good cooperation we would not have made it. He was strong!

Nice win @StefRogier, and one of our local riders James Krzanich in 3rd!