Alan Couzens
@alancouzens.bsky.social
Exercise physiologist, coach, coder, MAD Scientist, #INTP #ChaoticGood 🇦🇺
https://alancouzens.com/my_book.html
https://alancouzens.com/my_book.html
Pinned
Alan Couzens
@alancouzens.bsky.social
· Nov 21
Hello BlueSky!
Figured it was time for an intro post
I'm Alan - Lifelong exercise physiologist and endurance sports coach.
I've worked with all levels of athlete from rank beginners to World Champions over the years...👇
Figured it was time for an intro post
I'm Alan - Lifelong exercise physiologist and endurance sports coach.
I've worked with all levels of athlete from rank beginners to World Champions over the years...👇
Sine Labore Nihil
"Nothing without work"
Literally.
If you want success as an endurance athlete, you must put in the kcal of work. Every. Day.
Set yourself a kcal target and stick to it.
In the beginning, it doesn't matter how long the work takes. Just get it done.
"Nothing without work"
Literally.
If you want success as an endurance athlete, you must put in the kcal of work. Every. Day.
Set yourself a kcal target and stick to it.
In the beginning, it doesn't matter how long the work takes. Just get it done.
June 9, 2025 at 6:24 PM
Sine Labore Nihil
"Nothing without work"
Literally.
If you want success as an endurance athlete, you must put in the kcal of work. Every. Day.
Set yourself a kcal target and stick to it.
In the beginning, it doesn't matter how long the work takes. Just get it done.
"Nothing without work"
Literally.
If you want success as an endurance athlete, you must put in the kcal of work. Every. Day.
Set yourself a kcal target and stick to it.
In the beginning, it doesn't matter how long the work takes. Just get it done.
Unpopular opinion o' the day:
Most athletes should use hrTSS as their default Training Stress metric.
Most don't test frequently enough (or long enough) for power or pace based TSS to be accurate.
Most athletes should use hrTSS as their default Training Stress metric.
Most don't test frequently enough (or long enough) for power or pace based TSS to be accurate.
June 5, 2025 at 9:22 PM
Unpopular opinion o' the day:
Most athletes should use hrTSS as their default Training Stress metric.
Most don't test frequently enough (or long enough) for power or pace based TSS to be accurate.
Most athletes should use hrTSS as their default Training Stress metric.
Most don't test frequently enough (or long enough) for power or pace based TSS to be accurate.
"I really believe that walking, coupled with 12, 15 minutes of mobility every day and one to four sessions of strength each week will give you all you need in life."
- Inaki De La Parra
Full podcast NOW live in link below 👇
- Inaki De La Parra
Full podcast NOW live in link below 👇
June 5, 2025 at 6:33 PM
"I really believe that walking, coupled with 12, 15 minutes of mobility every day and one to four sessions of strength each week will give you all you need in life."
- Inaki De La Parra
Full podcast NOW live in link below 👇
- Inaki De La Parra
Full podcast NOW live in link below 👇
Always fun to chat with my buddy, Inaki de la Parra
about the merits of the zone 0/1 for EVERY body - even Ultraman World Champions!
"This shit works for performance. And it works for health!"
Covered more in my last Substack (alancouzens.substack.com/p/your-whole...) with full podcast to come. 🙏
about the merits of the zone 0/1 for EVERY body - even Ultraman World Champions!
"This shit works for performance. And it works for health!"
Covered more in my last Substack (alancouzens.substack.com/p/your-whole...) with full podcast to come. 🙏
June 4, 2025 at 7:37 PM
Always fun to chat with my buddy, Inaki de la Parra
about the merits of the zone 0/1 for EVERY body - even Ultraman World Champions!
"This shit works for performance. And it works for health!"
Covered more in my last Substack (alancouzens.substack.com/p/your-whole...) with full podcast to come. 🙏
about the merits of the zone 0/1 for EVERY body - even Ultraman World Champions!
"This shit works for performance. And it works for health!"
Covered more in my last Substack (alancouzens.substack.com/p/your-whole...) with full podcast to come. 🙏
We underestimate the impact of 'little stressors' on our health.
I took my citizenship test yesterday. I was confident. I don't fail tests😊
But still, my HRV was ⬇️ all week
Now, one day post & my HRV is instantly ⬆️ 30ms!
Your body is under more stress than you think.
I took my citizenship test yesterday. I was confident. I don't fail tests😊
But still, my HRV was ⬇️ all week
Now, one day post & my HRV is instantly ⬆️ 30ms!
Your body is under more stress than you think.
June 3, 2025 at 7:00 PM
We underestimate the impact of 'little stressors' on our health.
I took my citizenship test yesterday. I was confident. I don't fail tests😊
But still, my HRV was ⬇️ all week
Now, one day post & my HRV is instantly ⬆️ 30ms!
Your body is under more stress than you think.
I took my citizenship test yesterday. I was confident. I don't fail tests😊
But still, my HRV was ⬇️ all week
Now, one day post & my HRV is instantly ⬆️ 30ms!
Your body is under more stress than you think.
Coming clean on our latest #MADcrew forum thread on "long ride nutrition"...🤷♂️☺️
forum.madcrew.app/t/what-should-…
forum.madcrew.app/t/what-should-…
May 28, 2025 at 9:30 PM
Coming clean on our latest #MADcrew forum thread on "long ride nutrition"...🤷♂️☺️
forum.madcrew.app/t/what-should-…
forum.madcrew.app/t/what-should-…
My latest...
Your whole day is a workout, and these are your zones!
With deep credit to Nassim Nicholas Taleb
for posting a simple idea that completely transformed how I approach exercise in my life... 🙏
alancouzens.substack.com/p/your-whole...
Your whole day is a workout, and these are your zones!
With deep credit to Nassim Nicholas Taleb
for posting a simple idea that completely transformed how I approach exercise in my life... 🙏
alancouzens.substack.com/p/your-whole...
Your whole day is a workout & these are your zones...
A few years ago, renowned author, mathematician, and the polymathest of the polymaths, Nassim Nicholas Taleb, posted a truly ponderous tweet, a tweet that resonated with me deeply, a tweet that comple...
alancouzens.substack.com
May 27, 2025 at 6:24 PM
My latest...
Your whole day is a workout, and these are your zones!
With deep credit to Nassim Nicholas Taleb
for posting a simple idea that completely transformed how I approach exercise in my life... 🙏
alancouzens.substack.com/p/your-whole...
Your whole day is a workout, and these are your zones!
With deep credit to Nassim Nicholas Taleb
for posting a simple idea that completely transformed how I approach exercise in my life... 🙏
alancouzens.substack.com/p/your-whole...
Man there's a lot of psycho-babble on the interwebs.
No wonder everyone is stressed out about whether they're in the 'optimal mental state'
Relax. Chill. Clear your mind.
Focus on where you are and what you're doing *right now*
And execute that.
That's all you need to do. That's all you can do
No wonder everyone is stressed out about whether they're in the 'optimal mental state'
Relax. Chill. Clear your mind.
Focus on where you are and what you're doing *right now*
And execute that.
That's all you need to do. That's all you can do
May 4, 2025 at 9:39 PM
Man there's a lot of psycho-babble on the interwebs.
No wonder everyone is stressed out about whether they're in the 'optimal mental state'
Relax. Chill. Clear your mind.
Focus on where you are and what you're doing *right now*
And execute that.
That's all you need to do. That's all you can do
No wonder everyone is stressed out about whether they're in the 'optimal mental state'
Relax. Chill. Clear your mind.
Focus on where you are and what you're doing *right now*
And execute that.
That's all you need to do. That's all you can do
The final case-study is live!
Meet World-Class Wendy!
Learn about what it really takes to race among the best in the world.
In terms of training, nutrition, physiology, and way of life!
Hope you love it!
alancouzens.com/my_book.html
Meet World-Class Wendy!
Learn about what it really takes to race among the best in the world.
In terms of training, nutrition, physiology, and way of life!
Hope you love it!
alancouzens.com/my_book.html
May 2, 2025 at 8:29 PM
The final case-study is live!
Meet World-Class Wendy!
Learn about what it really takes to race among the best in the world.
In terms of training, nutrition, physiology, and way of life!
Hope you love it!
alancouzens.com/my_book.html
Meet World-Class Wendy!
Learn about what it really takes to race among the best in the world.
In terms of training, nutrition, physiology, and way of life!
Hope you love it!
alancouzens.com/my_book.html
A frequent question hitting the #MADcrew forum at the moment...
Should I include walking in my weekly TSS? 🚶
Short answer: If you're not an elite endurance athlete, yes!
Longer answer: forum.madcrew.app/t/tss-for-wa...
Should I include walking in my weekly TSS? 🚶
Short answer: If you're not an elite endurance athlete, yes!
Longer answer: forum.madcrew.app/t/tss-for-wa...
May 1, 2025 at 4:00 PM
A frequent question hitting the #MADcrew forum at the moment...
Should I include walking in my weekly TSS? 🚶
Short answer: If you're not an elite endurance athlete, yes!
Longer answer: forum.madcrew.app/t/tss-for-wa...
Should I include walking in my weekly TSS? 🚶
Short answer: If you're not an elite endurance athlete, yes!
Longer answer: forum.madcrew.app/t/tss-for-wa...
New habit:
Before opening social media, I picture the IQ bell curve in my head and remind myself - the entirety of that curve is represented here.
It helps.
Before opening social media, I picture the IQ bell curve in my head and remind myself - the entirety of that curve is represented here.
It helps.
May 1, 2025 at 2:41 PM
New habit:
Before opening social media, I picture the IQ bell curve in my head and remind myself - the entirety of that curve is represented here.
It helps.
Before opening social media, I picture the IQ bell curve in my head and remind myself - the entirety of that curve is represented here.
It helps.
"The 'secret' is a progressive increase in training load over many years."
"But what if I don't have time to increase my training load?"
"The 'secret' is a progressive increase in training load over many years."
"But what if I don't have time to increase my training load?"
"The 'secret' is a progressive increase in training load over many years."
April 30, 2025 at 2:02 PM
"The 'secret' is a progressive increase in training load over many years."
"But what if I don't have time to increase my training load?"
"The 'secret' is a progressive increase in training load over many years."
"But what if I don't have time to increase my training load?"
"The 'secret' is a progressive increase in training load over many years."
Want higher #HRV ?
Learn to let go.
That's all HRV is... turning down the constant "stress grip" that you have on your body and letting the breath do it's thing.
Every exhalation creates (literal) space for relaxation.
Go with that.
Learn to let go.
Learn to let go.
That's all HRV is... turning down the constant "stress grip" that you have on your body and letting the breath do it's thing.
Every exhalation creates (literal) space for relaxation.
Go with that.
Learn to let go.
April 27, 2025 at 1:06 PM
Want higher #HRV ?
Learn to let go.
That's all HRV is... turning down the constant "stress grip" that you have on your body and letting the breath do it's thing.
Every exhalation creates (literal) space for relaxation.
Go with that.
Learn to let go.
Learn to let go.
That's all HRV is... turning down the constant "stress grip" that you have on your body and letting the breath do it's thing.
Every exhalation creates (literal) space for relaxation.
Go with that.
Learn to let go.
Glycogen depletion is the real "pain" that separates the men from the boys.
April 22, 2025 at 9:32 PM
Glycogen depletion is the real "pain" that separates the men from the boys.
An interesting discussion is happening on the #MADcrew forum right now around how to go about improving your #FatBurning.
forum.madcrew.app/t/how-many-c...
forum.madcrew.app/t/how-many-c...
April 22, 2025 at 2:00 PM
An interesting discussion is happening on the #MADcrew forum right now around how to go about improving your #FatBurning.
forum.madcrew.app/t/how-many-c...
forum.madcrew.app/t/how-many-c...
It all begins with committing to show up.
Over the years as a swimmer & coach I've seen kids with broken arms still show up... with a kickboard in tow!
No matter what...
Commit to show up!
Over the years as a swimmer & coach I've seen kids with broken arms still show up... with a kickboard in tow!
No matter what...
Commit to show up!
April 20, 2025 at 9:11 PM
It all begins with committing to show up.
Over the years as a swimmer & coach I've seen kids with broken arms still show up... with a kickboard in tow!
No matter what...
Commit to show up!
Over the years as a swimmer & coach I've seen kids with broken arms still show up... with a kickboard in tow!
No matter what...
Commit to show up!
Reposted by Alan Couzens
Only four of the 21 robots in the race crossed the finish line, highlighting just how far humanoids are from keeping up with their real human counterparts. www.wired.com/story/beijin...
Stumbling and Overheating, Most Humanoid Robots Fail to Finish Half Marathon in Beijing
Only six of the 21 robots in the race crossed the finish line, highlighting just how far humanoids are from keeping up with their real human counterparts.
www.wired.com
April 19, 2025 at 8:40 PM
Only four of the 21 robots in the race crossed the finish line, highlighting just how far humanoids are from keeping up with their real human counterparts. www.wired.com/story/beijin...
Before worrying about all the fancy stuff - your training intensity distribution, whether you're doing the magic workouts etc...
Start by simply making sure you're checking the box on at least 1,000 kcal of work *every day*.
All the fancy stuff comes after that.
Start by simply making sure you're checking the box on at least 1,000 kcal of work *every day*.
All the fancy stuff comes after that.
April 19, 2025 at 6:21 PM
Before worrying about all the fancy stuff - your training intensity distribution, whether you're doing the magic workouts etc...
Start by simply making sure you're checking the box on at least 1,000 kcal of work *every day*.
All the fancy stuff comes after that.
Start by simply making sure you're checking the box on at least 1,000 kcal of work *every day*.
All the fancy stuff comes after that.
It is time...
It hit me the other day that I have now lived a greater portion of my life in the U.S. than Australia.
This country has been very good to me, and I do deeply love it - the land and the people. It is home. 🏠
Looking forward to hopefully making it official 🫰
It hit me the other day that I have now lived a greater portion of my life in the U.S. than Australia.
This country has been very good to me, and I do deeply love it - the land and the people. It is home. 🏠
Looking forward to hopefully making it official 🫰
April 18, 2025 at 8:15 PM
It is time...
It hit me the other day that I have now lived a greater portion of my life in the U.S. than Australia.
This country has been very good to me, and I do deeply love it - the land and the people. It is home. 🏠
Looking forward to hopefully making it official 🫰
It hit me the other day that I have now lived a greater portion of my life in the U.S. than Australia.
This country has been very good to me, and I do deeply love it - the land and the people. It is home. 🏠
Looking forward to hopefully making it official 🫰
The mindshift that makes all the difference:
Move from...
Trying to get yourself as fatigued as possible in the shortest time possible.
To...
Trying to rack up as much work as possible *while* feeling as fresh as possible.
Fatigue isn't the goal.
Move from...
Trying to get yourself as fatigued as possible in the shortest time possible.
To...
Trying to rack up as much work as possible *while* feeling as fresh as possible.
Fatigue isn't the goal.
April 18, 2025 at 3:21 PM
The mindshift that makes all the difference:
Move from...
Trying to get yourself as fatigued as possible in the shortest time possible.
To...
Trying to rack up as much work as possible *while* feeling as fresh as possible.
Fatigue isn't the goal.
Move from...
Trying to get yourself as fatigued as possible in the shortest time possible.
To...
Trying to rack up as much work as possible *while* feeling as fresh as possible.
Fatigue isn't the goal.
Hi Abd,
I don't use "FTP", instead I set threshold in TP et al. to the actual threshold observed in a lactate test.
A 20 min test can be "gamed" by improving the lactate tolerance of the athlete w/no change in aerobic fitness.
More on my protocol in Ch 6
alancouzens.substack.com/p/chapter-6-...
I don't use "FTP", instead I set threshold in TP et al. to the actual threshold observed in a lactate test.
A 20 min test can be "gamed" by improving the lactate tolerance of the athlete w/no change in aerobic fitness.
More on my protocol in Ch 6
alancouzens.substack.com/p/chapter-6-...
April 17, 2025 at 2:03 PM
Hi Abd,
I don't use "FTP", instead I set threshold in TP et al. to the actual threshold observed in a lactate test.
A 20 min test can be "gamed" by improving the lactate tolerance of the athlete w/no change in aerobic fitness.
More on my protocol in Ch 6
alancouzens.substack.com/p/chapter-6-...
I don't use "FTP", instead I set threshold in TP et al. to the actual threshold observed in a lactate test.
A 20 min test can be "gamed" by improving the lactate tolerance of the athlete w/no change in aerobic fitness.
More on my protocol in Ch 6
alancouzens.substack.com/p/chapter-6-...
Reposted by Alan Couzens
There are two things you must get right if you're serious about becoming very fit:
1/ Make more time for training.
2/ Truly understand what “easy training” means.
Most people are doing their easy training way too hard.
1/ Make more time for training.
2/ Truly understand what “easy training” means.
Most people are doing their easy training way too hard.
April 16, 2025 at 6:37 AM
There are two things you must get right if you're serious about becoming very fit:
1/ Make more time for training.
2/ Truly understand what “easy training” means.
Most people are doing their easy training way too hard.
1/ Make more time for training.
2/ Truly understand what “easy training” means.
Most people are doing their easy training way too hard.
Alright, there's something quite interesting happening with Monday...
April 13, 2025 at 11:09 PM
Alright, there's something quite interesting happening with Monday...
#BlackMirror you did it again. Eulogy... Wow.
April 13, 2025 at 3:28 AM
#BlackMirror you did it again. Eulogy... Wow.