Toptimum Performance

@skier_ib @ArildTveiten Good point. And almost no one is doing 10’ reps…

@ArildTveiten I thought the point of double threshold is to do *more* work? So why compare one session of 6x10' with two sessions of 3x10' and then have an obvious observation that 6x10' offers "a higher overall training stimulus"?

Very interesting about the «Norwegian « double threshold training concept

@mou55981652 2/2 … too good to be true. Don’t say any of this remarks is valid, but it’s always a smart strategy to draw not too fast conclusions, no black (the past @doctorinigo , not nice of you) and white (this moment) arguing. in many cases the latter is not a sign of intelligence…

not a story about me, but about the biggest fraudster and the most ignorant among cycling coaches, Inigo SanMillan!!!

Why was Pog with SanMillan for 5 years and didn't leave earlier? Pog came to the UAE in 2019 as a shy kid who listens to what he is told. He was assigned a coach who was also the coordinator of other coaches, so he was the BOSS.

@mou55981652 1/2 There have been many athletes who had a short period of super performances but followed by overtraining, inconsistency, physical/mental problems because of an accumulation of too much training load/stress, injuries… or in some cases the story of sudden dominance was…

Greater muscle growth 💪and strength gains 🏋️‍♀️with high carbohydrate and low fat 🍞compared to high fat and low carbohydrate 🥓: sciencedirect.com/science/articl…

Effects of carbohydrate availability on cycling endurance at the maximal lactate steady state | ⁦@AJPRegu⁩ journals.physiology.org/doi/full/10.11…

@spikesonly Maybe for both. You train for the desired positive & specific adaptations which will lead to a better performance… 😉

High Adaptation Director…

Endurance athletes 🏃🏼‍♀️consuming a daily protein 🥛intake of >1.85g/g/day will maximize protein synthesis during post-exercise recovery: pubmed.ncbi.nlm.nih.gov/37710376/

Time to rethink ketones as being a "super fuel". Similar to not increasing heart efficiency in mice (PMID: 32402081), individuals consuming a ketogenic diet had lower heart FFA oxidation & uptake - no effect on cardiac blood flow, O2, or efficiency. onlinelibrary.wiley.com/doi/10.1002/ob…

New Review in @ActaPhysiol by @PanosChatz1 @margaritelis @mg_nikolaidis and colleagues Erythrocyte metabolism onlinelibrary.wiley.com/doi/full/10.11…

I have said it multiple times over the years. I have seen enough athletic careers ruined and finished by CHO restriction and related low-energy intake disorders as well as mental health issues. Truly heartbreaking… Luckily now, the new generations of high-level athletes understand VERY well the need and the great effects of CHO on performance. In cycling for example, going from 30-55g/h (the old and irrational guidelines) to >80-100g/h has been an absolute game changer in the sport and any high level competitive cyclist can confirm this. It has been a a hard fight and I was crucified by some “top eminences in nutrition” ~18 years ago as this concept was absolutely lunatic and impossible…. Nowadays in the sport of cycling if you have a CHO intake of 30-55g/h you are totally done. K.O. Finally we are making progress. Competitive athletes are far more knowledgeable and educated and this has been key.

Things that kill a good running program: 1. Always running hard 2. Not listening to your body 3. Program hopping 4. Not eating enough high quality protein and carbs 5. Sleeping too little 6. Thinking more is always better 7. Always comparing your training to others

A broad overview of #exercise and its profound benefits on cardiometabolic health @JuleenRZierath @Metabolcenter @Cell_Metabolism cell.com/cell-metabolis… #diabetes #obesity #heartdisease

@stevemagness @igfjarillo The same for the so called v.Lamax? Instead of training to change a vague metric, aim to improve speed, race performances and optimize your capacities that are influencing your performances at your target race distances.😇😉

You should NOT aim to improve the parameter. It'll take care of itself. Just aim to improve your endurance holistically. Try to improve your 5k or 10k. That'll tell you more for health. Ignore those who say do X workout to improve VO2max. It's mostly nonsense.

Why? Vo2max tends to increase with just about any kind of endurance training in novices, but then level off. In well-trained individuals, it doesn't change much. Other contributors to performance are more important and alterable.

The 5 Rules of Training: 1. The boring stuff is your foundation 2. Let it Come, Don’t Force it. 3. Take the Next Logical Step 4. You lose what you don’t train 5. Train the individual, not the system scienceofrunning.com/2020/05/the-5-…

How comfortable should coaches be in making training intervention decisions based on only moderately reliable data? mdpi.com/2673-9488/3/4/…

@Spragg_Perform We should not be measuring VLaMAX. The concept and execution are both fatally flawed. Rather throw the bones or read tea leaves.

I keep seeing misinformation on here by people with massive followings. Wouldn’t it be better if people got their info instead from these research experts?! Please retweet/like and tell your students, family and friends. Thank you. #myotwitter #exercise #metabolism #health

What age do world-class athletes start their sport & what age do they specialize in it? Data from 2838 athletes suggests 5 types of sports: 1️⃣ early specialization 2️⃣ intermediate start & specialization 3️⃣ late specialization 4️⃣ late start 5️⃣ late start & specialization

Order of exercise: "The findings suggest that the order of exercise has no significant impact on the expression of proteins associated with glycolytic and oxidative energy metabolism." journals.physiology.org/doi/abs/10.115…

@TheBhupiThakur @LouiseMBurke @inigomujika_en ☑️

@LouiseMBurke @inigomujika_en @Toptimum_Perfor

Are you an endurance coach of athletes of international or world class level? @inigomujika_en and colleagues wants to hear your thoughts on key trends in endurance training docs.google.com/forms/d/e/1FAI…