I don't know why so many people don't get it or don't want to get it. I've been using polarized training for years, which only uses 3 zones, and I do the vast majority (80-90%) of my training in zone 1. Once a week I go out and hammer some hill repeats or some sprint intervals, but that's it. Endurance zone, zone 1, or zone 2 for those who use 5 zones is just that, and if you can't keep your testosterone in check for the benefit of your overall training, then don't complain when the 60 year old guy drops you because his overall aerobic fitness is greater than yours. By the way I've had that happen on so many occasions I can't even count. Guys think they drop you on a group ride because they went hard for a few minutes, and they look back and see you on their wheel just tooling along and they can't believe it. Then, when they've burned their matches, I come off their wheel and leave them behind. I train to improve my overall health, but I'm not out there to waste my time. I want to get the best results from all the time I spend in the saddle. Also, I don't want to get burned out because every ride is a sufferfest and I no longer look at my bike as a fun thing to ride, but more as a torture device. Keep your ego in check, train the long hours in zone 1, do your intervals once or twice a week, and you'll see the vast improvements.

Needed to hear this right now. Thank you!

Hydration starts from the moment you wake up not the moment you start your sport or activity

Hydration, i’ve been doing it over the last month and it has worked great for me. I have been fasted for four days now with no performance issues in Zwift. Thanks to keeping myself hydrated properly. Feel free to pop in on Saturday morning Eastern time.l where I will be doing over 100 km fasted to prove that hydration is as important if not more than fueling for performance

Any notes?

Great conversation! I look forward to part 2!

Best way to develop a smooth, efficient pedal stroke? Race track. Next best? Ride fixed on the road with a small gear. AMHIK

can you please explain test data, with the dots and the lines?

When you say 8-10 rep total, is that per workout or per set?

Let's keep the definition simple; Fatigue Resistance is Strength Reserves or Vice Versa. Strength reserve is applicable across a broad spectrum of performance physiology and disciplines. The stronger you are the less fatigue you'll have. Cycling, running, triathlon, whatever you do. Check out my ebook: Strength to Endure for the principals.

Set the playback speed to 1.25 = perfect

Define fatigue resistance for me

Yeah much more beneficial to be able to repeat efforts multiple times at, or near a certain ftp, rather than just have a good one off 20min ftp score. Repeatability of efforts is what makes a good cyclist.

Adam , please train your presentation to be faster delivery. You know the stuff but the delivery is sleepy slow and change up the tone avoid a monotonous tone

What about critical power?

What about the Talk Test for determining zone 2?

Is it just another term for stamina?

So long tempo rides then. 'Chain tight'.

Winter here and my ftp has gone down 20 odd watts. Good example as 210w is my theoretical Z2 limit at current ftp. However ~190w is more accurate for me because this is the level my HR starts "lifting off" towards 75% of maxHR definitely in Z3 zone. My HR is very stable around that 180w level but hit ~190/200 (can't pinpoint exactly) and it starts racing away even though I don't feel any increase in perceived effort.

I relax in the sauna and steambath after a workout and eat a couple of dates. Then eat a high quality protein high meal maybe including sardines in olive oil. "What! Me worry. " 🏊🏋‍♂️🦊

Honey?🏊🏋‍♂️🦊

Thanks will no lift on hard days and not lift on easy days. Had been lifting on easy days. Makes sense for recovery. Doing Dog Crap, rest pause strength Training. Thanks For Intel 🏊🏋‍♂️🦊

What is ftp

HitMill at local YMCA GREAT for intervals. Swimming intervals as well.🏊🏋‍♂️🦊

Awesome!! A question if I may; When using your formula/power meter Kj’s to determine calories or carbs per hour, do you use riding time or total time? Cheers.

I want to find a recipe to yield like 8lbs of mix. I've done it already with bulk Maltodextrin and Crystalline Pure Fructose--easy to get .5 or .8 to 1 F to M ratio there but how much salts? I just cut it with Gatorade powder for color/tase/electrolytes now, but it's not perfect.

Very valuable information for fueling strategy. Takes the guess work out and personalises fueling Thanks👌

Excellent information! Thank you!

Increasing work per time is Watts by definition. I think it's much easier to think of it as keeping your average watts high through your rides.

I think the two factors that are missing from this conversation is carb vs fat use during low intensity and high intensity demands which can determine how much fuel required for the work beyond the initial use 60-90 minutes. Secondly, body mass, I’m 95 kg and have plenty of fat to fuel my rides beyond the first 60-90 minutes. Listeners that are looking to lose weight shouldn’t use any carbs to fuel so they manage their insulin levels properly and spend more time properly hydrating. Just sharing what has helped me improve my performance over the last 20 weeks.

There are no short cuts in my opinion. Long rides are highly beneficial regardless of the duration of your event.

I’ve bought Formula369 that’s relatively cheap compared and no more guessing. IMHO…..

How do I apply this to the weekends prepping for a Fondo/Sportive? I don't have the availability to do double days. So is a 4-hour ride on Sat or Sun better than a 2-hour ride on both days? Seems like he's saying it would be due to position fatigue, fueling strategy, etc.

Changing playback speed to 1.25x makes this far easier to listen to.

Adding pedal upstroke power is key.

Another factor is that a proper long ride prepares you for riding under accumulated fatigue. You're not doing actual endurance with shorter rides.

Depends how many shorter rides you already did and when you plan to do the next one. These context free questions are simply bullocks.

What if u commute 3 times a week. 35miles one way 😂 I can ride it but not sure if I can handle the volume

They are not. But they are better than no ride.

Train to be more efficient.

🐐

To breakdown sucrose, you need amylase. Some with maltodextrin (another amylase) only glucose (mono) goes straight in. Maybe the maltodexrin amylase is more abundant..salvilary amyalse requires you to chew. That is why I chew my gels. Can't chew Mautens.

1 part glucose and one part sucrose (table sugar) is 3: 1 glucose-sucrose not 4:1

4-5 out of 10 with some 6 is too high for z2! 3-4 is where you want to be and don't spend all your time at 4! 60% FTP will work for most people. If you're on a trainer with limited time 65% FTP is fine if you keep it strict and watch your HR, it should not go above 180 minus age and also shouldn't stay dead on 180 minus age for long!

By going over z2 for any duration, you're activating the glycolitic pathway and switching off fat burning and it takes time to switch back.

Great sportsman and great person. Sorry to see him go!

I've never seen someone talk about "The Edge" so many times without making any jokes about U2. Huge missed opportunity.