Dennis Vermazeren
@dvermazeren.bsky.social
🚴♂️🏋️♂️ Build endurance & strength for life
🧬 PhD Candidate | Genomic health
📩 DM to work together
🧬 PhD Candidate | Genomic health
📩 DM to work together
Pinned
Training zones can be *very* useful yet very confusing.
While lactate testing is the gold standard for zone setting, it can be pretty impractical & expensive, especially when you're just getting started.
@alancouzens.bsky.social has created a very useful tool 👇 🧵
alancouzens.com/ZoneCalc.html
While lactate testing is the gold standard for zone setting, it can be pretty impractical & expensive, especially when you're just getting started.
@alancouzens.bsky.social has created a very useful tool 👇 🧵
alancouzens.com/ZoneCalc.html
Reposted by Dennis Vermazeren
I see so many people following the 'increase volume by 10% per week' rule end up injured - it’s hard to ignore.
It’s too much.
10% per month is a better target, but even that adds up.
When the volume increases are so small you barely notice them - that’s when you know you’re doing it right.
It’s too much.
10% per month is a better target, but even that adds up.
When the volume increases are so small you barely notice them - that’s when you know you’re doing it right.
April 11, 2025 at 11:24 AM
I see so many people following the 'increase volume by 10% per week' rule end up injured - it’s hard to ignore.
It’s too much.
10% per month is a better target, but even that adds up.
When the volume increases are so small you barely notice them - that’s when you know you’re doing it right.
It’s too much.
10% per month is a better target, but even that adds up.
When the volume increases are so small you barely notice them - that’s when you know you’re doing it right.
Reposted by Dennis Vermazeren
Zone 1 is your money zone.
Lots of fitness return for little fatigue.
Can go all day.
Trains metabolic fitness and builds real durability.
For most: ~ 110-130bpm.
(But test to be sure.)
Hot take: Z1 >>> Z2 for most of the year.
Lots of fitness return for little fatigue.
Can go all day.
Trains metabolic fitness and builds real durability.
For most: ~ 110-130bpm.
(But test to be sure.)
Hot take: Z1 >>> Z2 for most of the year.
April 15, 2025 at 6:50 AM
Zone 1 is your money zone.
Lots of fitness return for little fatigue.
Can go all day.
Trains metabolic fitness and builds real durability.
For most: ~ 110-130bpm.
(But test to be sure.)
Hot take: Z1 >>> Z2 for most of the year.
Lots of fitness return for little fatigue.
Can go all day.
Trains metabolic fitness and builds real durability.
For most: ~ 110-130bpm.
(But test to be sure.)
Hot take: Z1 >>> Z2 for most of the year.
Starting to think that training for a 70.3 triathlon is the perfect pursuit for those working full-time who want to pursue real health and fitness.
- Big aerobic base
- 1-2h training on week days
- BIG days on weekends
- Good sleep
- Good food
Perfect lifestyle design imho.
- Big aerobic base
- 1-2h training on week days
- BIG days on weekends
- Good sleep
- Good food
Perfect lifestyle design imho.
April 29, 2025 at 3:47 PM
Starting to think that training for a 70.3 triathlon is the perfect pursuit for those working full-time who want to pursue real health and fitness.
- Big aerobic base
- 1-2h training on week days
- BIG days on weekends
- Good sleep
- Good food
Perfect lifestyle design imho.
- Big aerobic base
- 1-2h training on week days
- BIG days on weekends
- Good sleep
- Good food
Perfect lifestyle design imho.
The great thing about being a multisport athlete is that, if you ever run out of motivation for one sport, you can just replace the session with another sport and still get your training in.
Run, bike, lift, hike, do it all!
Run, bike, lift, hike, do it all!
April 28, 2025 at 3:55 PM
The great thing about being a multisport athlete is that, if you ever run out of motivation for one sport, you can just replace the session with another sport and still get your training in.
Run, bike, lift, hike, do it all!
Run, bike, lift, hike, do it all!
If injury is your biggest limiter in training, maybe it’s time to slow things down.
Run a little less.
Walk and bike a little more.
Add strength training.
It doesn’t have to be this way.
You *can* train smarter.
Run a little less.
Walk and bike a little more.
Add strength training.
It doesn’t have to be this way.
You *can* train smarter.
April 28, 2025 at 5:49 AM
If injury is your biggest limiter in training, maybe it’s time to slow things down.
Run a little less.
Walk and bike a little more.
Add strength training.
It doesn’t have to be this way.
You *can* train smarter.
Run a little less.
Walk and bike a little more.
Add strength training.
It doesn’t have to be this way.
You *can* train smarter.
You don’t have to lose fitness while on a holiday or weekend trip.
Exploring a city and getting 20-30k steps in each day is a great way to maintain fitness.
Perhaps throw in a 5-10k run in the morning?
Or rent a bike and explore a 100km radius around a city?
Plenty of ideas to keep you moving!!
Exploring a city and getting 20-30k steps in each day is a great way to maintain fitness.
Perhaps throw in a 5-10k run in the morning?
Or rent a bike and explore a 100km radius around a city?
Plenty of ideas to keep you moving!!
April 27, 2025 at 7:00 PM
You don’t have to lose fitness while on a holiday or weekend trip.
Exploring a city and getting 20-30k steps in each day is a great way to maintain fitness.
Perhaps throw in a 5-10k run in the morning?
Or rent a bike and explore a 100km radius around a city?
Plenty of ideas to keep you moving!!
Exploring a city and getting 20-30k steps in each day is a great way to maintain fitness.
Perhaps throw in a 5-10k run in the morning?
Or rent a bike and explore a 100km radius around a city?
Plenty of ideas to keep you moving!!
This has been the biggest unlock in my own training.
If I feel off and metrics are trending in the wrong direction —> do an easy session rather than nothing or grit through the intensity.
The commitment to an hour of movement a day has hard wired this into the week.
It’s simply a habit by now :)
If I feel off and metrics are trending in the wrong direction —> do an easy session rather than nothing or grit through the intensity.
The commitment to an hour of movement a day has hard wired this into the week.
It’s simply a habit by now :)
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 27, 2025 at 6:41 PM
This has been the biggest unlock in my own training.
If I feel off and metrics are trending in the wrong direction —> do an easy session rather than nothing or grit through the intensity.
The commitment to an hour of movement a day has hard wired this into the week.
It’s simply a habit by now :)
If I feel off and metrics are trending in the wrong direction —> do an easy session rather than nothing or grit through the intensity.
The commitment to an hour of movement a day has hard wired this into the week.
It’s simply a habit by now :)
When it comes to a training bike:
Fit >>> spec sheet
Fit >>> spec sheet
April 24, 2025 at 6:14 AM
When it comes to a training bike:
Fit >>> spec sheet
Fit >>> spec sheet
Few things impress me more than someone with a 40h/week job who still makes time to train 2+ hours a day.
That’s not just incredible fitness — it’s incredible life design.
That’s not just incredible fitness — it’s incredible life design.
April 23, 2025 at 6:26 PM
Few things impress me more than someone with a 40h/week job who still makes time to train 2+ hours a day.
That’s not just incredible fitness — it’s incredible life design.
That’s not just incredible fitness — it’s incredible life design.
Reposted by Dennis Vermazeren
Same here. A minimum of 4-6h of z1 is the bedrock of my weekly schedule. Everything is planned around that. Not the other way around.
I don’t think there’s a way to “find” 4-6h on a sat/sunday.
The space must be deliberately created :)
I don’t think there’s a way to “find” 4-6h on a sat/sunday.
The space must be deliberately created :)
April 23, 2025 at 6:08 PM
Same here. A minimum of 4-6h of z1 is the bedrock of my weekly schedule. Everything is planned around that. Not the other way around.
I don’t think there’s a way to “find” 4-6h on a sat/sunday.
The space must be deliberately created :)
I don’t think there’s a way to “find” 4-6h on a sat/sunday.
The space must be deliberately created :)
When in doubt, go easier.
You can always do more tomorrow.
The goal is consistent progress — not recovering from poor decisions.
You can always do more tomorrow.
The goal is consistent progress — not recovering from poor decisions.
April 23, 2025 at 5:55 PM
When in doubt, go easier.
You can always do more tomorrow.
The goal is consistent progress — not recovering from poor decisions.
You can always do more tomorrow.
The goal is consistent progress — not recovering from poor decisions.
Anyone can go hard for a minute.
The real test?
Going long.
Because building aerobic capacity is the name of the game.
The real test?
Going long.
Because building aerobic capacity is the name of the game.
April 23, 2025 at 5:46 PM
Anyone can go hard for a minute.
The real test?
Going long.
Because building aerobic capacity is the name of the game.
The real test?
Going long.
Because building aerobic capacity is the name of the game.
Structured sessions on the trainer.
Long & easy rides outside.
Makes for the perfect combination.
Long & easy rides outside.
Makes for the perfect combination.
April 23, 2025 at 6:59 AM
Structured sessions on the trainer.
Long & easy rides outside.
Makes for the perfect combination.
Long & easy rides outside.
Makes for the perfect combination.
🚴♂️🔥 Metabolic long ride setup:
– Snacks & spares in your jersey or bar bag
– Shift to the small ring
– Pedal for 3–6h, mostly zone 1, some z2 allowed
If you're not doing this once a week, I'd say you're leaving serious fitness gains on the table.
– Snacks & spares in your jersey or bar bag
– Shift to the small ring
– Pedal for 3–6h, mostly zone 1, some z2 allowed
If you're not doing this once a week, I'd say you're leaving serious fitness gains on the table.
April 23, 2025 at 6:46 AM
🚴♂️🔥 Metabolic long ride setup:
– Snacks & spares in your jersey or bar bag
– Shift to the small ring
– Pedal for 3–6h, mostly zone 1, some z2 allowed
If you're not doing this once a week, I'd say you're leaving serious fitness gains on the table.
– Snacks & spares in your jersey or bar bag
– Shift to the small ring
– Pedal for 3–6h, mostly zone 1, some z2 allowed
If you're not doing this once a week, I'd say you're leaving serious fitness gains on the table.
Speed isn’t the goal.
Fun is.
Health is.
Getting faster is a byproduct of having fun in the training process and being healthy enough to string good years of training together.
Fun is.
Health is.
Getting faster is a byproduct of having fun in the training process and being healthy enough to string good years of training together.
April 22, 2025 at 7:08 PM
Speed isn’t the goal.
Fun is.
Health is.
Getting faster is a byproduct of having fun in the training process and being healthy enough to string good years of training together.
Fun is.
Health is.
Getting faster is a byproduct of having fun in the training process and being healthy enough to string good years of training together.
What’s your long-term goal?
Where do you want to be 5 years from now?
In terms of health?
In terms of performance?
Long-term fitness planning starts with asking these questions.
Where do you want to be 5 years from now?
In terms of health?
In terms of performance?
Long-term fitness planning starts with asking these questions.
April 22, 2025 at 6:24 AM
What’s your long-term goal?
Where do you want to be 5 years from now?
In terms of health?
In terms of performance?
Long-term fitness planning starts with asking these questions.
Where do you want to be 5 years from now?
In terms of health?
In terms of performance?
Long-term fitness planning starts with asking these questions.
But have you ever considered a 12-month dedicated base phase?
It’s not sexy. It’s not flashy.
But if you commit - truly commit - you’ll be a different athlete on the other side.
Quiet work, massive return.
It’s not sexy. It’s not flashy.
But if you commit - truly commit - you’ll be a different athlete on the other side.
Quiet work, massive return.
April 21, 2025 at 9:24 AM
But have you ever considered a 12-month dedicated base phase?
It’s not sexy. It’s not flashy.
But if you commit - truly commit - you’ll be a different athlete on the other side.
Quiet work, massive return.
It’s not sexy. It’s not flashy.
But if you commit - truly commit - you’ll be a different athlete on the other side.
Quiet work, massive return.
Sure, you can drop $5,000 on a bike.
But for most of us, a $1,000 bike and using the other $4,000 to buy back time for training is the smarter move.
The bike isn't the limiter, time to train is.
But for most of us, a $1,000 bike and using the other $4,000 to buy back time for training is the smarter move.
The bike isn't the limiter, time to train is.
April 20, 2025 at 5:52 PM
Sure, you can drop $5,000 on a bike.
But for most of us, a $1,000 bike and using the other $4,000 to buy back time for training is the smarter move.
The bike isn't the limiter, time to train is.
But for most of us, a $1,000 bike and using the other $4,000 to buy back time for training is the smarter move.
The bike isn't the limiter, time to train is.
Big Z2 hit out at Amstel Gold Race sportive yesterday.
Fueled exceptionally well if I say so myself.
Still pretty hungry today.
Eating all the food in sight while seeing the pros attack the hills I rode yesterday :)
Fueled exceptionally well if I say so myself.
Still pretty hungry today.
Eating all the food in sight while seeing the pros attack the hills I rode yesterday :)
April 20, 2025 at 10:48 AM
Big Z2 hit out at Amstel Gold Race sportive yesterday.
Fueled exceptionally well if I say so myself.
Still pretty hungry today.
Eating all the food in sight while seeing the pros attack the hills I rode yesterday :)
Fueled exceptionally well if I say so myself.
Still pretty hungry today.
Eating all the food in sight while seeing the pros attack the hills I rode yesterday :)
There's real beauty and peace to be found in getting bikes ready for an event.
Torqueing everything to spec.
Cleaning the groupset.
Cleaning the frame.
It's quite the calming activity.
Calm before the storm we shall say.
Torqueing everything to spec.
Cleaning the groupset.
Cleaning the frame.
It's quite the calming activity.
Calm before the storm we shall say.
April 17, 2025 at 3:58 PM
There's real beauty and peace to be found in getting bikes ready for an event.
Torqueing everything to spec.
Cleaning the groupset.
Cleaning the frame.
It's quite the calming activity.
Calm before the storm we shall say.
Torqueing everything to spec.
Cleaning the groupset.
Cleaning the frame.
It's quite the calming activity.
Calm before the storm we shall say.
Learned about the Tour des Stations Everest Ultrafondo today.
Now THAT is a goal event.
257km with 9242 altitude meters.
Not for 2025.
Probably also not for 2026.
But 2027?
I’m game.
That’s long term planning! 🤘
Now THAT is a goal event.
257km with 9242 altitude meters.
Not for 2025.
Probably also not for 2026.
But 2027?
I’m game.
That’s long term planning! 🤘
April 16, 2025 at 3:57 PM
Learned about the Tour des Stations Everest Ultrafondo today.
Now THAT is a goal event.
257km with 9242 altitude meters.
Not for 2025.
Probably also not for 2026.
But 2027?
I’m game.
That’s long term planning! 🤘
Now THAT is a goal event.
257km with 9242 altitude meters.
Not for 2025.
Probably also not for 2026.
But 2027?
I’m game.
That’s long term planning! 🤘
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.
Zone 1 is your money zone.
Lots of fitness return for little fatigue.
Can go all day.
Trains metabolic fitness and builds real durability.
For most: ~ 110-130bpm.
(But test to be sure.)
Hot take: Z1 >>> Z2 for most of the year.
Lots of fitness return for little fatigue.
Can go all day.
Trains metabolic fitness and builds real durability.
For most: ~ 110-130bpm.
(But test to be sure.)
Hot take: Z1 >>> Z2 for most of the year.
April 15, 2025 at 6:50 AM
Zone 1 is your money zone.
Lots of fitness return for little fatigue.
Can go all day.
Trains metabolic fitness and builds real durability.
For most: ~ 110-130bpm.
(But test to be sure.)
Hot take: Z1 >>> Z2 for most of the year.
Lots of fitness return for little fatigue.
Can go all day.
Trains metabolic fitness and builds real durability.
For most: ~ 110-130bpm.
(But test to be sure.)
Hot take: Z1 >>> Z2 for most of the year.
You don't have to train for a race.
You can train for adventure.
You might find it a lot more fun.
Endless hikes, gravel or mountain bike rides, running up and down mountains.
There's so much more to life than an endurance race...
You can train for adventure.
You might find it a lot more fun.
Endless hikes, gravel or mountain bike rides, running up and down mountains.
There's so much more to life than an endurance race...
April 14, 2025 at 3:15 PM
You don't have to train for a race.
You can train for adventure.
You might find it a lot more fun.
Endless hikes, gravel or mountain bike rides, running up and down mountains.
There's so much more to life than an endurance race...
You can train for adventure.
You might find it a lot more fun.
Endless hikes, gravel or mountain bike rides, running up and down mountains.
There's so much more to life than an endurance race...
The real question is:
Do you know your training zones?
Not from a calculator.
Not someone else’s.
Yours.
If you haven’t tested them, odds are you’re training too hard.
Do you know your training zones?
Not from a calculator.
Not someone else’s.
Yours.
If you haven’t tested them, odds are you’re training too hard.
April 14, 2025 at 2:43 PM
The real question is:
Do you know your training zones?
Not from a calculator.
Not someone else’s.
Yours.
If you haven’t tested them, odds are you’re training too hard.
Do you know your training zones?
Not from a calculator.
Not someone else’s.
Yours.
If you haven’t tested them, odds are you’re training too hard.