If you're training for #muscle strength, power, or hypertrophy, STOP ice bathing after your sessions. It's almost certainly diminishing your returns. 1/5 #strength #training Evidence summary ->

No evidence to adapt training to phases of the menstrual cycle. This blog describes findings from a study by Kirsty Sale and Stuart Phillips (he/him) et al. Read the blog for more: bit.ly/3UQjOqP

Why don't we keep getting bigger and stronger (or, more generally, fitter) indefinitely? A new article from Jeremy Loenneke's group looks at the physiology of strength training plateaus. Do our muscles have a hardwired maximum size? outsideonline.com/health/trainin…

People who are 50+ and happy with your life, what is your best advice to those under 25?

Two characteristics I've noticed in high performers: -Consistency emphasized more than short-term Intensity: They stack good work week after week, month after month. -They know how to flip the switch to compete, instead of always being hypercompetitive.

CTL or Chronic Training Load: the magical number provided by TrainingPeaks that many cyclists obsess over. Ironically, monitoring this number doesn't necessarily reflect how well you have trained. A brief thread 🧵 👇

5 traits of great athletes 🏆 🧱 Strong fundamentals 🔂 Process goals 📊 Intensity regulation 🤝 Training ownership 🧠 Race experience My anecdotal observations from my time in winter sports and cycling, only. But perhaps something to aspire to? -> 🧵

Now that I’m prepping for a marathon Unilateral leg strength training becomes even more of a priority Especially for my GLUTES They are responsible for speed, power and explosiveness Stronger glutes also help in lower back pain prevention and keep your knees and hip

Two near-identical shoes, one w/ old-school EVA midsole, the other w/ PEBA superfoam. Both have carbon plates. New: running economy 1.8% better with PEBA After 450km: no difference The foam makes the magic in supershoes, but it doesn't last forever! ⬇️ outsideonline.com/health/trainin…

Stop trying to prove fitness, and start trying to do what is best to get you to the starting line fit, healthy, and ready to go. The need to prove oneself comes from insecurity. It’s a lack of trust in the plan and the process. scienceofrunning.com/2018/01/how-a-…

As a start to 2024, 30 years of thinking about and studying endurance training distilled down to 12 lines: 1. Start with universal good practices, then sport specifics, then individual optimization. 2. Training is an optimization challenge, not a maximization challenge. 3.

Preferred cadence tends to optimise between perceived muscular effort (torque) and central effort (V̇O₂ or maybe breathing rate) Torque-contraction velocity relationship depends on power output and fibre recruitment (among other things). Preferred RPM increases with ⬆️power

I'm convinced that GPS training watches are meant to demoralize us. Great workout? Overtraining. Take a week off. PR? I'll update your predicted time to be slower than you actually ran. A little fatigue? Minus 10 points on your fitness score. You are now slow.

There are 3 steps that will greatly help you improve your cycling performance. I call it "the BNS ladder". Look closely at the training of any properly competitive rider in your discipline, and you'll likely spot it. Here is how it works...

“How many sets and reps?” Stick to this and you’re good to go: Strength: 65-85% for 3-5 sets of 3-8 reps Size: 50-70% for 3-5 sets of 8-12 reps Power: 3-5 sets of 1-5 reps at 40-60%

So I guess we can stop the "Pogacar suffers at high altitude" bogus after today. Or at least rephrase it to "Pogacar suffers at high altitude only when Vingegaard is there." 😅 #GirodItalia

Heat is probably the most challenging environmental condition. Even worse than altitude I would say. These days in #TDF2024 fatigue is very relevant for riders. Do you know why? Check what happens to metabolism (substrate oxidation & EE) under the heat. glut4science.com/publicaciones/…

I'm just going to say it: if you in any way think Jonas should have rolled with Pog today, YOU DON'T UNDERSTAND CYCLING 😉 #TdF2024

High workout volumes cannot be performed regularly because strength recovery does not happen in time for the next workout.