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

No video

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

Рет қаралды 12,361

9 ай бұрын

Nate is the EF Education First Professional Cycling Performance Manager, where he works with riders to manage the training, travel, recovery, and mental acuity cycling’s biggest races demand.
This conversation brings up some unique ways to look at your training, especially in terms of Functional Threshold Power and VO2Max training!
Chapters:
00:00: Tips for traveling
4:57 Introduction to Nate
6:25 The biggest difference between pros and amateurs
8:53 The extra things pros do to ride faster
11:11 Nate’s opinions on wearables and their impact on training
16:16 What metrics Nate uses to prescribe workouts including endurance rides
18:44 Setting heart rate zones
22:30 Nate’s favorite Vo2 max workouts
28:30 Nate’s Vo2 periodisation and how it differs for pros
31:03 How pros can do too much intensity and training in between races
35:15 How to focus on the right part of your race
39:32 Internal awareness in training
44:00 Threshold training and how to increase your ftp
49:48 How to use your 5 and 20 minute power to work out your limiting factors
53:35 How does lifting benefit training
54:48 What has Nate learned that has made him a better coach
1:00:20 How to approach base training
1:02:55 What is the benefit from tempo training
1:07:02 How variety is important for training
1:08:23 Why high carb training is underrated and low carb is overrated
Keep up with Nate:
Instagram - @catalystcoach
👋🏽 If you're new to the channel, welcome! Check out some other training resources below.
⭐️If you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.
🔔The best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible!
⚡️Check out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!
The new shirts! grindcitydesigns.com/evoqbike/...
Full Blog With Training Tips: www.evoq.bike/blog
Join the Discord: / discord
EVOQ Gear: grindcitydesigns.com/evoqbike/
Subscribe to Our Newsletter: eepurl.com/ggRc4n
Follow Along on Strava: / strava
EVOQ Training Packs: www.evoq.bike/training-packs
TrainingPeaks Store Programs: tinyurl.com/TP-Store
Ketones, Delta G Tactical: tinyurl.com/DeltaGKetones CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN
Airofit: www.airofit.com/?sca_ref=4765...
Best Chamois Cream: www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: shop.realmushrooms.com?ref=62
Best shades: www.julbo.com/en_us/
Donate to EVOQ.BIKE for all the Free Content: www.paypal.com/donate/?hosted...

Пікірлер: 33

@seanyg6069 Күн бұрын

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!

@markusseppala6547 9 ай бұрын

Absolute gold nugget of information.

@EVOQBIKE 9 ай бұрын

glad you enjoyed it!

@FrankMOrtiz 9 ай бұрын

@@EVOQBIKEThis was extremely high value. Well done!

@ajlexinicole7 8 ай бұрын

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 8 ай бұрын

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

@fredericknorton-wh2cj 2 ай бұрын

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 2 ай бұрын

that's awesome! thanks for the comment Frederick!

@pierrex3226 2 ай бұрын

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.

@Lemond75 5 ай бұрын

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 5 ай бұрын

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

@greenmarketheating 9 ай бұрын

Very interesting one. Thank you

@EVOQBIKE 9 ай бұрын

thanks for checking it out!

@jeremyleake6868 9 ай бұрын

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 9 ай бұрын

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 4 ай бұрын

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

@davidhughson189 7 ай бұрын

VERY GOOD!

@EVOQBIKE 7 ай бұрын

awesome! thanks David!

@enchong03 9 ай бұрын

This was very informative! Thanks Brendan!

@EVOQBIKE 9 ай бұрын

Glad it was helpful! Good luck!!

@enchong03 9 ай бұрын

@@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!

@glfl2523 8 ай бұрын

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 8 ай бұрын

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

@Skaughtto 9 ай бұрын

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 9 ай бұрын

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 9 ай бұрын

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

@ianswanger4146 9 ай бұрын

Gold right there. Thanks

@EVOQBIKE 9 ай бұрын

thanks Ian!

@martincburns 4 ай бұрын

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