I had an opportunity to have a conversation with one of the best cyclists in my area and I asked him a few questions about training and the answers I got were quite surprising! And keep in mind he races at the national level:

1. Don't focus on numbers too much master riding by feel .

The reasons why your priority buying list should have a power meter on top are :
1. You can easily quantify your training.
2. You will have credible data to look at in the long run
3. You can observe improvements at any given intensity easily
I will upload a detailed thread very soon انشاء الله .

The day you graduate from childhood to adulthood is the day you take full responsibility for your decisions, actions, and their consequences.

It really is true in terms of training also

Small seemingly insignificant actions in your training done over a long (years) time period are the real game changers.

And among those actions we always have different choices and the one we choose should be smart (realistic+adaptable).

Hi @abdalhanaan.bsky.social ,

As a general rule of thumb, I like to shoot for an annual increase of ~100 hours.

IME, this is a challenging but realistic rate of progression.

This would depend on the athlete having good metrics - HRV etc through the year. If they took a dive, it might be less.

Assuming you fall closer to nice than naughty this year... 🎅

Health:
- Under-desk treadmill 🚶
- Yoga mat 🧘
- Kettlebell 🏋️
- All day Heart Rate monitor with kcal. 🫀
- HRV app

Performance:
- Lactate meter 🩸
And, if you've been real good...
- A bike w/power-meter 🚴

Building on my "your whole day is a workout and these are your zones" post..

Here's your ideal day if you want to optimize your metabolic and cardiovascular health 👇

(from: link.springer.com/article/10.1...)

<= 6 hours of sitting 🛋️
~5 hrs standing 🧍
~4 hrs of movement 🚶
~ 8.5hrs of sleep 🛌

Testing is crucial for every athlete from amateur to elite as it can give us signs of :
1. Overtraining
2. Fitness improvements
3. Stagnation

Take a good chunk of time to test and collect data .

Want to know what your training plan speaks about you! ⬇️

• 📜Complex training plan - The Person doesn't know much about physiology.

• 📜Simple training plan - The Person knows physiology.

This advice is for all atheletes and coaches !

You gotta know physiology 🧬🧪

🚴‍♂️💡 Ever wonder what makes you an endurance beast? 🧬 It all comes down to one magical process: Mitochondrial Biogenesis.

Here’s how low-intensity exercise (like long rides or runs) transforms your muscles into endurance powerhouses 🧵👇

---

🧵An important thread by @alancouzens.bsky.social I think is very important for endurance athletes ⬇️

"When is it appropriate to shift emphasis to higher intensity training?"

Short answer: When low-intensity training stops working!

Most of the so-called runners are physiologically not fit enough to run .

Why ?

:-Because they cannot stay at lower intensities while running. When they are thinking they are doing z2 actually they are doing z3-4.

:- Start to build up your base fitness by walking.
A lot of walking🚶‍♂️🚶

An important thread by Dr inigo san Milan that I think is very important ⬇️

"Repeat after me: “Zone 2 alone won’t take you there”…

28 years ago I started using Zone 2 with athletes as I saw in the lab that it was an intensity that improved the most lactate clearance capacity and fat oxidation."

Q- What is the common trait among elite performers in endurance sports ?
:- If you want to know the real secret to elite human performance in endurance sports it's the time accumulated at easier intensities without ignoring the high intensity work .
journals.lww.com/nsca-jscr/fu...