Train FTP or VO2Max? High Carb Training. Nate Wilson, EF Coaching, High Performance Director

[@markusseppala6547]

Absolute gold nugget of information.

[@EVOQBIKE]

glad you enjoyed it!

[@FrankMOrtiz]

​@@EVOQBIKEThis was extremely high value. Well done!

[@ajlexinicole7]

This is my favorite cycling video (ever) and I really mean that. Not just from you, I am saying from all of the total cycling training videos that I have watched, period!! The information and knowledge is just on a whole totally different level. And, I am taking nothing away from all of the other great information that is out there. I have watched and listed (podcast) at least 10 times! Just speaking for myself though!! Thank you so much for this one!!

[@EVOQBIKE]

Wow, thank you! really appreciate your kind words, and so glad it resonated well with you!! Good luck with your training!

[@saracen888]

Great interview. Asking all the key questions I’m working through your back catalogue and really appreciate when you ask for the duration of intervals and at what percentage of FTP.

[@SeanO22Gallagher]

Really enjoyed watching this video. Helped me a lot with my current situation and Nate really gave me the belief and professional backing that I'm training correctly right now since I fall in that category of relatively high Vo2MAX and 5 minute power but way lower 20 minute power (70 watts difference). I'm doing long base rides now, sometimes low Z2 sometimes higher Z2 and at the end of my rider yesterday I rode at my known to be 5 minute power and the pulse was 20 BPM lower whilst I was hardly out of breath. So yes, my favourite quote and takeaway from this video is 50:00: "You don't really raise your threshold by training at threshold". Love it!

[@fredericknorton-wh2cj]

found this by google probably reading my thoughts (was looking for giro stage 17 weather!), but.... Nate is a former teammate from the DC/MD/VA area when we raced with Kelly. A really good guy who thankfully listened to very little of what I might have said but rode his heart out as a teammate. Many many miles of trials with Nate. Having chatted with him last year at Maryland Race - Nate is also a wizard at the psychological aspect of dealing with the highs and lows with his athletes. good stuff - thanks.

[@EVOQBIKE]

that's awesome! thanks for the comment Frederick!

[@Lemond75]

As others have already commented, this was such a fascinating interview, so thanks to both yourself and Nate for taking the time to record and share it. Loads of really practical advice which I’ll certainly be looking to implement. 👍👍👍

[@EVOQBIKE]

glad this resonated so much with you! thanks for checking it out Lemond

[@jeremyleake6868]

Fantastic discussion, thanks to you and Nate for so many great insights. Really interesting to hear Nate on VO2 max v FTP strength/weakness. His 80-85% ‘normal’ versus ‘90-95%’ weak 5 min power / FTP translates roughly into Coggan’s power chart where the 5 min power is just under 120% of FTP (ie just invert the 120%) for riders Cat 2 and above (the 120% number rises a bit for lower cat riders in the chart presumably as they have relatively weaker bases). Also interesting that Nate ‘only’ targets 110-115% FTP for 40:20s (and thanks for asking him Brendan!). That is lower than the original Ronnestad protocol where its north of 120%. I am relatively weak on VO2 max and was inspired this morning to try out 3 x 13 30:15s and achieved 117% FTP which I was happy with as a first go. But will aim to improve on that. One last thought on ‘tempo’ - I feel I have massively improved my FTP / base doing top Z2 / bottom Z3 for 1.5 - 2 hours at a time. That is around 75-80% max HR for me. A strain towards the end of a ride but repeatable over 3 days. But I wouldn’t go higher than that as I feel I wouldn’t recover to repeat and I think repetition over 3 days seems to be what works. I attribute that to getting my FTP up to 370W from around 340W in around 18 months.

[@EVOQBIKE]

some great insights in here! thanks for sharing!! glad the podcast resonated with you, and keep getting after it! 400 train here we come!

[@martincburns]

His point was 5 Min vs 20 Min power, not 5 Min vs FTP power

[@davidhughson189]

GREAT STUFF HERE! The average geek cyclist, can REALLY GAIN PERFORMANCE w/his information!

[@pierrex3226]

Very interesting podcast. Especially the part about the pottery and how brittle the clay gets if you don't use the right mix of ingredients.

[@enchong03]

This was very informative! Thanks Brendan!

[@EVOQBIKE]

Glad it was helpful! Good luck!!

[@enchong03]

@@EVOQBIKE Definitely one of the best if not the best video on your channel in my opinion when it comes to broadness of topics and clarity of explanation... Keep up the good work and Thanks again!

[@Skaughtto]

The discussion about the relationship between 5m and 20m power was interesting in making workout choices. I'd be interested in a deep dive on that topic. I'm still sub 4w/kg so I think I have a lot of options for growth (like lifting.) 5m 293w, 20m 244w. 69kg.

[@Der_Richiee]

I heard the optimal relation between 5min and 20min MAX should be 1:0,80-0,85 (in Watts) If you're under 0,80 train more base and zone 2. If you're above 0,85 train more VO2max.

[@EVOQBIKE]

will definitely consider that! thanks for your comment and good luck with the training!

[@ianswanger4146]

Gold right there. Thanks

[@EVOQBIKE]

thanks Ian!

[@martincburns]

@@Der_Richiee And if you're bang in the middle? Train everything? 😄

[@InconnuGlitterBoy]

1:08:23 - so burning 2g of fat per minute at 90% VO2max is a bad thing?

[@greenmarketheating]

Very interesting one. Thank you

[@EVOQBIKE]

thanks for checking it out!

[@glfl2523]

Please do an ultra endurance discussion with him again. You dropped the mic in the most interesting moment (for me;)). Please please please. How to approach and fine-tune for ultras within range of more than 8 days. Maybe an "ultra series" Thx man!

[@EVOQBIKE]

probably won't be able to get another one with Nate; sorry it didn't help you out. Good luck with the ultra!

[@davidhughson189]

VERY GOOD!

[@EVOQBIKE]

awesome! thanks David!

[@iancarson8614]

hey Brendan. you should get Kollie Moore on, especially to talk Vo2 max training. so many different perspectives.

[@EVOQBIKE]

thanks for the rec, but not a big fan of his based on how he talks down to most people on social media.

[@iancarson8614]

@@EVOQBIKE great info. there are very common threads though. volume matters, how to train ftp and the role of vo2 max. great stuff as per!