after you have experience to understand fatigue, how it builds, how good fueling feels, and how progression is never linear, THEN you will not call a workout a fail. when a workout breaks down, an experienced trainer will be able to adjust, rest, fuel, recover etc. i hate it when people talk of failing a workout. its all part of the good training big picture, finding the ceiling for the block.

I’m super guilty of needing a workout on my GARMIN before I do anything. For example, I restarted a workout when my GARMIN didn’t have the rest of the repeats. The restart caused a delay and caused me to be more fresh on the final repeat than I should have been. I could have just continued from memory instead of waiting for the GARMIN to show correctly. I’m curious if I should instead print something to my handlebar and just use the lap button on the GARMIN to log the sets. What do you think? -Abraham C

Why, because you said so? So which one are you saying we want instead..

Every failure is a lesson

Last week I did 3x20 Over/Unders. After 2 sets I was dead and I knew it's literally impossible to do a 3th identical set. So I extended the unders part from 3min to 4min and pushed myself through. That was the first time I did 3 sets of Over/Unders.

Totally agree. I use the same protocol.

gotta get matteo jorgenson on the pod

ADHD cycling lol

I'm well into my 50s now and riding for fitness not racing. Been there done that and I found mixing up the training, like alternating between the two training styles highlighted here, keeps the body guessing and generally results in the best training response without becoming stale. However, if the goal is simply to be fit as possible, Sweet Spot Training is amazing! I average 1-2 SST rides per week, usually in the nearby hills. Most other rides are LSD, or 90+ mins of mostly Zone 1, indoors which has many benefits. SST is easy on the body, so I've added calisthenics (every "coffee break" on Zwift) to round out fitness. End result is pure fitness rivaling that of my best racing days, almost 30 yrs ago. But as mentioned elsewhere, SST alone isn't enough for racing! If I were to hop into a masters race with no other race prep, I would get shelled on the first real attack. Doubt I could last a single lap in a crit. Despite great aerobic conditioning and muscular endurance. Perfectly fine with me since racing days are over, for now at least.

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!

Can i use ketones and maltodextrin while riding. Or maltodextrin while riding and ketone for recovery?

Outstanding interview Clever! You’re the Best!

If you ride 75% percent Z2 300ish Watt you have to fuel like mad, and if you don't do that you won't be able to do the same the following day. Eventually you would overtrain surely. Pro athletes with FTP of plus 430 Watt don't train at 75% the carb intake is just mad. They still rather go for 65% 90% percent of base rides. That's scientifically proven. Amateurs tend to go way to hard when they are asked to go easy and when asked to go hard, they can't performm due to fatigue.

Good interview - your best ever imo from a questions asked / style of inquiry. Nice!

and that is before the race, correct? You wouldn’t want to be eating much processed foods when you are carb loading, this would be more around the race start

Any updates on DeltaG vs Ketonaid?

Being a slow and weak rider, I was used to at most 50 g/h in the cool. Last week I started feeling bad at 40-45 g/h. That feeling you mention about the face being on fire and ears ppopping out... that is what I feel when external heat combines with too much carbs. I'm not sure the heat slows down carb absorbtion. It's more the brain has a "thermal throttle lever" inside and uses it to command lower fuel usage (thus lower energy output) in order to thermoregulate. Glucose is inside the muscle but the muscle is not allowed to use much. In that state I took off my helmet and washed my head and shirt. Less than a minute later, I regained almost all the speed. 5 mins on, being dried again, and speed went back to slugish. Repeated this many times, so it makes me a bit confident that it's more a neurological protective reflex than fuel availability. On the same note, I think, while being in slugish mode for longer (this happened before i experimented), my muscles refilled their glycogen stores. In the evening, when the temps got lower, I had incredible energy and could achieve impressive speed (impressive for the snail I am). Also, taken from another perspective, since the carbs are not used, it might be possible the pancreas starts pumping insulin. And we know how bad a ride can be while having high levels of insulin in the blood. Cells are in (forced) store mode, not fuel usage mode.

I’m in the Florida panhandle and temperatures are just brutal right now. It’s made me question so much about my fitness but you guys really made a lot of great points that are very reassuring to me now. THANK YOU!

Is that Laurens Ten Dam? He's done pretty well, I'm guessing he was joking when he said he'd wasted 8 years because he didn't eat enough?!

Can i get a reference to these studies. Sounds interesting

Love the athlete and coach interviews! Great stuff.

Clever!!

Loved this interview 👍. Particularly love what he said about not focusing heavily on his weaknesses so that his good skills can stay sharp. Thanks Brendan and Clever! 👊

Great interview. I really like the experimentation idea - both volume and intensity - to see if there’s some training that works particularly well for you. One thing that seems to work particularly well for me is 3 days back to back high Z2 / low Z3 2-2.5 hour sessions. The third one always feels like a hard grind but my response after a day or two recovery is really good. I have also tried a ‘hail Mary’ week of 5 VO2 max sessions in one week as I had a rest week coming up. While it was fun doing it, I don’t think that was particularly effective for me.

The team doctor of Alpecin-Deceuninck said in an interview that his riders no longer take ketones prior to or during a race because it does not improve performance. But it does aid in recovery, and their riders take a shot immediately after.

Hey, new to this channel, I saw you're wearing glasses and cycling glasses on your rides. Do you have special prescription cycling glasses?

I cook dried chickpeas in a pressure cooker and use those for salads and homemade hummus. Easy way to save money, skip canned food, and avoid the added stuff in store bought hummus.

What a great interview. Thanks to you both for taking the time and being so honest. Best of luck in the season.

Today’s oxymoron “legal EPO”

That was a good one!

I met Tyler when he was with L39ion, cool guy 💯. That L39ion train was on 🔥. They made people pay attention and made other teams restack their roster for certain races. Tyler 💪🏾

If your only goal is bike performance in an endurance setting, I don't think low carb is much benefit except perhaps in training but not competition.

I cut out all sugar and most carbs a little over a month ago. Took up cycling as well. I'm down over 10 pounds today.

Yes, bring Myerson

Excellent video. Glad you called out the shady marketing. The original production cost of the Ketone Ester by DeltaG was around $2000 per litre. Now with volume they have it down to $150 per litre, but still very expensive - which is presumably why these other companies are pedalling alcohol or salt based Ketones. Hopefully with time, and greater adoption and volume of sales, they can get the cost down so it becomes more of a ubiquitous sports drink.

Great interview!

Rest week? Whats that 😂😂

What’s the product for 1 euro? Don’t talk about sugar being good for you, Brendan will get nervous and inflamed just thinking about it 😂

4th collarbone break on the same left shoulder obviously I have a propensity to fall on my left side. Getting a clavicle plate implanted on Monday. Planning on removing it in a year as falling on the left again would be a disaster having a clavicle plate still in. Do most of your clients remove the plate at year one?

Thanks again. Another great interview. I love that you ask meaningful follow up questions when others might just move on in the conversation. I appreciate the details.

flick of elbow means come around on that side.. both elbows means bump in road.. double both elbows means about to standup

Dude is very conscious of his many mistakes. He has the potential for high level control and might become a great coach. PS Is this with fixed audio? I can hear it very well at my regular volume level.

nice one really like how he approachs the psychologic side of performance

Great interview. Sean's performance at Nationals was awesome - I felt so bad for McNulty. Love seeing the US National Jersey at the TDF.

Amazing interview. Privileged to live in Boulder, seeing Sean putting out some strong training on our local climbs just before nationals!

underrated as f channel. love your content brendan

I find it fascinating how close-knit athletes and nutritionists are at pro level. And the level of trust.

32 cassette and swap out the small chain ring for a 34 or 36. I have a DA 54/40 which is now a 54/36! Works a treat for z2 in the hills.

One thing to keep in mind is that the original marathon (the first person to run it) actually ran from Marathon, Greece, to Sparta, Greece, to ask for reenforcements. Thus, the original distance was 153 miles, the reason for which he collapsed and died.

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