Cycling Physiology: Training Zones, Fat vs. Carb Burning, Muscle Fiber Types, Polarized Training

Рет қаралды 5,693

Жыл бұрын

Landry posted an awesome blog recently, and I wanted to highlight some of the big points in this video:
1. I only have 60 minutes to ride; should I make it a tempo ride?
2. What are the benefits of the "middle" zone, say tempo or low threshold?
3. Is there an appropriate time to do intervals by RPE and not look at the numbers?
4. I know I shouldn't go for KOMs on every ride, so how can i incorporate that? It's fun!
5. How "bad" are surges on Zone 2 rides? Let's say if I only have 5 of them
6. Muscle fiber types, Do anaerobic fibers become aerobic fibers with endurance training?
7. If my training already has 3-6% of Zone 5 and 6, do you think I'll get faster with more endurance miles?
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Пікірлер: 24

@DDai-qd8uk 3 ай бұрын

As someone with a background in sprinting, I have an 1800W max sprint but the ftp of a newborn baby. I long riding my bike, but I suck and it's hard going improving my endurance.

@jameskim3 Жыл бұрын

Love listening to all of these conversations! Learning a lot through it 👊

@EVOQBIKE Жыл бұрын

thanks James!!! glad they are helpful!!!

@Northwindbreeze Жыл бұрын

Awesome! So much precise and detailed info in this video! Thank you both.

@EVOQBIKE Жыл бұрын

glad it helped!!! thanks for the comment NW!

@herbsmith21 Жыл бұрын

Fresh video in conjunction with the article guys

@EVOQBIKE Жыл бұрын

thanks Herb!!

@ajlexinicole7 Жыл бұрын

Hey Brendan....this combo of you and Landry are the best, hands down. Your other stuff is great as well; however, this team tops them all...in my opinion!!!! By the way....where can we get the rocket man shirt, looking to buy that, if available?!! Thanks and keep up the great work!!!

@EVOQBIKE Жыл бұрын

thank you for the comment! working on getting the rocket built on the site, hopefully soon! appreciate your thoughts on these!

@jeremyleake6868 Жыл бұрын

Fantastic video and blog (yes, I read the whole thing!). Love the way you relentlessly research and test the best training approaches. Landry’s comment that max two very hard training sessions per week plus low intensity volume should be put up on lights for riders. That’s it in a nutshell. One thing I have been experimenting with (which may be heresy! ) is I’m time limited during the week so can’t add more volume. I do 3x2hr Z2 mid week plus one long Z2 on a weekend. But I feel I’ve maxed out the benefit as my HR doesn’t drift in the 2hr Z2 sessions despite being at top Z2 (which I’m taking as 75% Max HR). My experiment is whether I can do those 2hr Z2 rides at 5 mins just below top Z2 and 5 mins just above top Z2 (ie into Z3) and improve. My ventilation does increase when I’m going up into Z3 but not by much. My HR now drifts a bit so I think I’m getting more stress. I’ll then try a 2 hr pure Z2 in a few weeks to see if I have more power at the top Z2. Would appreciate your views on the idea.

@EVOQBIKE Жыл бұрын

how many years have you been training for?

@jeremyleake6868 Жыл бұрын

@@EVOQBIKE 5 years, though only done structured training in the last 3 years. I did a fair amount of athletics/football/cycling in my youth and now 54.

@EVOQBIKE Жыл бұрын

@@jeremyleake6868 you’re far from maxing out endurance gains! It takes a decade +++ !

@adamgoodman3422 5 ай бұрын

Shocked at some of the comments. I thought this was one of your most overall informative Interview for an average Joe not trying to be a hero.

@EVOQBIKE 5 ай бұрын

it's all good! I appreciate your comment!! There will always be those that want to take shots. I can take them! We really try to be transparent about who we are and what we know -- maybe that doesn't come across to everyone. idk. thanks for tuning in Adam

@EVOQBIKE Жыл бұрын

Here is the link to the blog: www.evoq.bike/blog/the-science-of-cycling-understand-exercise-physiology-to-get-faster

@razorree 6 ай бұрын

but that's interesting, what happens for 15-20 secs 600W surge? is it so bad on z2 ride ?

@EVOQBIKE 6 ай бұрын

can't recall the context re: your question, but a surge theoretically creates lactate which then gets used more for fuel. it's not "bad', but not "ideal"

@alexandresilva8233 6 ай бұрын

If you have a 600w surge every 3 minutes you’re probably going to generate more lactante than you can clear. That will speed up fatigue and that’s not the point of a z2 ride. The longer and the more intense the surge, the longer the recovery should be before you have another surge. If your route has a lot of surges either go slow on them or do some interval session that could fit into the ondulation

@razorree 6 ай бұрын

@@alexandresilva8233 i thought about only few surges per hour (just for fun, coz you don't feel your legs tired)

@alexandresilva8233 6 ай бұрын

@@razorree that’s not a problem. If they are short and spaced out. Even on a recovery ride it’s advisable to do small sprints at high cadence to activate different muscle fibers and stimulate your cardiovascular system

@iancarson8614 Жыл бұрын

another belter, guys. i'm going to ask/ play devil's advocate here. the point of Z2, is not really about fat metabolising improvement. its about improving the ability for the slow twitch mitochondria to use lactate. therefore to create the optimal stress on this process, we do need to produce lactate a little more than exists at low to mid Z2. so the ideal Z2 is upper Z2. not sweet spot, but low tempo, where we using slow twitch, and faster twitch need to use some carbs to create a little lactate above base levels. discuss.

@EVOQBIKE Жыл бұрын

haha. Thanks for the comment Ian. z2 is good for developing fat metabolism and for improving mitochondrial function. it doesn't have to be one or the other, but both! we have other videos and convos on high vs low z2, so it's a bit beyond this comment box reply, but both play a part IMO, not always high z2. sometimes high z2 is too hard. sometimes Lz2 fits the fatigue level better. sometimes hz2 is just too much gritting the teeth and creating more fatigue at the wrong time. but I think there will be lots of different answers to that depending who you ask!

@alexandresilva8233 6 ай бұрын

You have interval sessions where you will be spending some time in a lactate producing environment and then a rest period to clear it and work on that specific ability to deal with lactate. A steady z2 ride improves mitochondrial function. And you don’t need to “inject” ocasional lactate to achieve that adaptation