6 Types of Cycling Lactate Clearance Over Unders

[@OP-rk4gc]

Merci! Best channel on cycling training

[@robbonner]

Thanks for giving away such good advice and also providing a paid path for people.

[@EVOQBIKE]

thanks Rob! Hopefully it's helpful! Good luck with the training!

[@blaquaman1739]

Thanks for the information 🙏🏾

[@EVOQBIKE]

Thanks Blaquaman and hopefully it helps you out!

[@dejan4623]

Love your channel What are you recommend for triathletes short course specifically 20 and 40 K rides A lot of your workouts, you seem to Simulate, crit, or road races.. Same theory apply? I try to focus on workouts that I can progress and boost my FTP.

[@EVOQBIKE]

you can check out these plans here for increasing FTP! Good luck! www.trainingpeaks.com/my-training-plans/Threshold-Plans

[@jnatiw]

Hey Brandon, could you clarify the hard start over unders? Is it 3 minutes at 110-115%, then 30 seconds at 115-120%, then 2 minutes at 80-85%. Does that sound right? If so, how much recovery do you recommend between. Thanks!

[@EVOQBIKE]

hey there! check out this blog for full details: www.evoq.bike/blog/over-under-cycling-workouts-for-increasing-your-ftp if you have other q's, shoot me a follow up email: [e-mail] thanks!

[@Harrykararamis]

Hi, where can I find /purchase your over & under workouts ?

[@EVOQBIKE]

Hi Harry, here you go: www.trainingpeaks.com/training-plans/cycling/tp-379153/lactate-clearance-top-20

[@Harrykararamis]

@@EVOQBIKE thank you…do you have a recommendation of which order and how frequently these should be completed ?

[@EVOQBIKE]

1-2 per week, but rewatch the video when you have time as I explain how to progress through them, good luck!

[@nathanrhoden6275]

Might be super silly question / covered and I missed it or didn't understand . Would there be any benefit of going over ftp a decent amount then the "under" being at 100 ftp as opposed to 85-95%. Do we not "improve" our clearance the closer the under portion is to 100%? even though its not really under .

[@Legenary1]

You won't clear lactate at 100% FTP. You'll just be, at best, tolerating what is already there and, at worst, creating more lactate. Dropping the under to tempo allows you to clear/shuttle/whatever the lactate. Try doing a session. You'll notice that at, say, 80% you can clear the lactate but at 85% you can't. It's very easy to feel it!

[@nathanrhoden6275]

@@Legenary1 Thank you for the info

[@EVOQBIKE]

there are no silly questions here! and I've asked a lot of them ;-) thanks @penchepic for explaining that! Nathan, this is where a some personal adjustments will make sense: sometimes you go a little longer on the over, sometimes you can cut the duration of the under, etc. Infinite ways to do it. you'll find some that resonate best with you. good luck!