Sebastian Sitko

After 2 editions and 2,000+ copies sold in Spanish, Cycling 2.0 is back in its English edition — now with worldwide shipping. 319 pages · 32 chapters · ~200 studies · peer-reviewed science Evidence-based performance & health for cyclists🚴‍♂️📘 👉 Buy now: sitkotraining.shop

💪🏻 Enjoy, mate!

Chouette moment d'échange avec @ToutpourmaSante sur les fondamentaux des sports d'endurance. youtu.be/uhCZZR6OHj4?si…

@ericguzman Several new tables/figures and +10 pages of new info. Take into account almost a year passed between both versions were finished, lots of new evidence in between.

@SitkoSebastian any difference between english and spanish version

Two week after its release... 500+ readers 30+ countries One shared mindset: training with science. What are you waiting for to get your copy of Cycling 2.0? 🚴‍♂️📚 sitkotraining.shop/en/products/cy…

@tomlutecki Raczej nie 🫣

@SitkoSebastian Czy planujesz wydanie książki w języku polskim?

@mrOLEZZ In my experience many elite athletes can sustain close to 1.00 RER during a 30-40min all out time trial even after substantial fatigue. I would expect at least that here, and more probably even higher. But maybe he’s an outlier.

@SitkoSebastian To add some context to RER. It can be significantly lower than 1.10 at maximal intensity in longer protocol designs and still achieve the same VO2max. But 0.93 seems off though.

🧵 VO₂max of 101? Let’s slow down. Recently, Olympic triathlete Kristian Blummenfelt shared images from a lab test on social media. Headlines followed instantly: 👉 “World record VO₂max” 👉 “Over 101 ml·kg⁻¹·min⁻¹ But is this real? Let’s analyze it with lab eyes👇

@jem_arnold In my experience in the lab many pro athletes can sustain close to 1.00 RER during a 30min all out time trial even after substantial previous fatigue. For me there’s no way for this 0.93 together with the abnormally high associated absolute VO2. But maybe he’s just an outlier…

Others have said 0.93 RER at peak is not plausible But after what appears to be 2-hrs threshold intervals, we would expect RER to be depressed to some extent Although still maybe not that low? 🤔 There might be other interventions going on. Dietary? Environmental? 🤷

Other good threads have already talked about Kristian Blummenfelt’s implausible VO2peak of 101 ml/kg/min Big if true.. big 'if' It’s a great troll to get us sport scientists arguing 😄 But we can ask some interesting questions! Let me try to add some context with data! 🧵

🧠 Final takeaway 📸 Instagram is not the lab. 📊 A screenshot is not a performance passport. Performance should be interpreted with physiological criteria, not with likes. End of thread 🧵

📚 A historical note Triathletes undeniably display outstanding physiology. But record VO₂max values, which require lower than Blummenfelt's body mass, are still predominantly found in: 🚴 cyclists 🎿 and especially cross-country skiers.

7/ Still, this study shows that fueling doesn’t have to be perfect, as long as your gut tolerates it. Bottom line: Races aren’t won by those who calculate grams per hour perfectly, but by those who reach the final effort with a calm gut and a clear mind. journals.humankinetics.com/view/journals/…

6/ What does this tell us? Carbohydrate distribution doesn’t necessarily limit performance, but it can strongly influence how you feel late in hard sessions. A constant carbohydrate intake remains the safest and most sensible strategy.

Does carbohydrate timing really matter for cycling performance? We’ve been told for years that when you take carbs is crucial. But what if it matters less than we think? An elegant study by @timpodlogar and colleagues helps answer this question. Let’s go with a brief thread🧵