What I've understood is Z2 increases the number of mitochondria and HIT increases the efficiency of the mitochondria. Thanks for the video.

@EVOQBIKE

Жыл бұрын

good point!

@MrPeperoni79

Жыл бұрын

HIIT also -and in particular - increases your "cardiac output". If you want to simplify, Z2 increases the "demand side" by increasing the mitochondria densitiy in the muscle --> "big displacement engine". HIIT improves everything that is "before the muscle", so the "delivery side"; how much blood can your heart pump per stroke (size of heart muscle), how much oxygen can your blood carry at a time (Bjarne Riis being famous for "tweaking" that) and what is the capillaric density in your muscle, in my engine metapher, that cardiac side is the width/throughput of the intake manifold and the throughtput of the fuel pressure valve. The valves in the cylinder head of said engine would be the encymes that carry the fuel (fats or carbs) into the respective cell section (the cytosol (anaerobic glycolysis) or the mitochondria (fatty acids and pyruvat residing from anaeorobic glycolysis) and also allow the transport of lactate from fast twitch fibers into the slow twitch fibers and then into the mitochondria of the slow twitch fibers ("lactate shuttle"). So Z2/Z5 (HIT) both contribute to your maximum aerobic throughput (I do not like the term capacity commonly used for it because it is not a capacity-related entity as the anaerobic capacity). So doing Z2 alone or Z5 alone only removes one "bottleneck" and has an effect only as long as "the other side" does not become the bottleneck. Big displacement does not help if your have an air restrictor in your intake manifold. A big-arse intake manifold does not help if you have a tiny engine. And this then leads to "polarized training", which mainly trains Z2 and Z5 (w Z5 I mean Vo2Max-zone).

@ds6914

Ай бұрын

@@MrPeperoni79 "if you want to simplify" 😂 (great post none the less)

That was a good one! 👍

@EVOQBIKE

Жыл бұрын

glad you enjoyed it!! thanks Brennus

Hi Brendan older cyclist here 58 years old just trying to improve and enjoy my fitness .I know you’re not a fan of templates as in one size fits all training plan.BUT I really enjoy structured training between 6 to 10 hours a week , I just pick a plan from training peaks and usually get a consistent improvement in ftp and health.Have you ever considered putting a complete structured training plan for intermediate cyclists on training peaks,we’re not all elite athletes 😢.I’m sure there are many like me who will never compete outside of Zwift races who can’t or won’t commit to 14 plus hours a week but still want to improve.Thanks for the great content I feel as if I’m learning a lot.Following your advice I’ve been following structured plans with slightly more above threshold and V02 work.Always used to avoid it,My sudden increase in general health and ftp have been amazing ,new power numbers every few weeks!.Again thank you .I now turn up at a Zwift race ready to compete ,knowing no matter where I place this time I’ll be stronger next month

@EVOQBIKE

Жыл бұрын

hey Patrick, thanks for the note! We do have some workouts in TrainingPeaks, but making a plan for "intermediate" that covers everyone just tries to tell everyone that they should be doing the same thing; at the end of the day, that's really just giving you random workouts, which you could pick on your own! I just don't feel great about doing that. Even though you bought a plan, it's not really structure, it's random! Know what I mean?

@luciouspontorro3741

Жыл бұрын

I 100% agree. Unless you're like a pro level rider, who the heck has 14+ hours to ride a week!? I'm currently riding 5 days a week (indoors) and am just around 9 hours total. If people can't make significant improvements to their Vo2max, FTP, etc etc with 7-10 hours a week (especially indoors, where u can hild precise power/cadence with zero interruptions like when outdoors) I would be very surprised/depressed/discouraged. P.s. I just found this channel and the 2 videos I've watched have been great.

@EVOQBIKE

Жыл бұрын

@@luciouspontorro3741 thanks for the kind words Lucious, and good luck with your training! Please subscribe if you'd like to see more videos. Thanks!

go hard for somewhere between 4 and 8 minutes such that you hyperventilate for last minute or so (not three minutes) do this a few times in a session such that you feel like you still have one more interval in you do a couple of sessions each week do this for around six weeks (don't worry if don't have six weeks until even - less will still help) do intervals standing, sitting or mixed but not all the same do not worry about the details do not worry about missing a session do not worry about a poor session or poor interval if you think you're too tired, warm up, try one interval, call it if you still don't feel right keep showing up

@ds6914

Ай бұрын

if you really want to do 3 minute intervals, go really hard the first minute to get heart rate up, then ensure sitting and high cadence for last 2 minutes

@ds6914

Ай бұрын

if you initially find intervals to hard do 40 20s

@EVOQBIKE

Ай бұрын

glad you found something that works for you. Ill pass on 6 weeks straight of that though ;-)

@ds6914

Ай бұрын

@@EVOQBIKE how long would you say for a vo2 block?

@EVOQBIKE

Ай бұрын

Im not really into hyper specific blocks anymore...I've found it better for me and most others to keep vo2 a mainstay in the training diet (1x per week or 2x per 10 days) versus a block of it...becuase then other things get left by the wayside. when i used to do more specific blocks I'd just keep it to 3 weeks and then hit something else. 6 is really long imo !

Great video Brendan. I worked my way up to 6x3 at 120% over a couple of months doing weekly sessions with the rest Z2. I started with 8x2 at 120% then 7x2.5 at 118%, then 6x3 at 115% before ratcheting up the power to 120%. There’s a lot of confidence building involved. I allowed myself to ‘fail’ a few as well - eg couldn’t hold the fourth rep but came back for the 5th and 6th. You test out what you can manage, and if you never fail you probably aren’t going hard enough. My VO2 max session is on a Wed so I’m fresh as you say. This is my ‘test’ day so I want to do the best I can. I find doing it (at least) weekly is also important to get my breathing controlled when you are at the limit and reducing the pre-workout anxiety of the session (you become accustomed and its more a challenge rather than a dread!)

@EVOQBIKE

Жыл бұрын

nice job!!! glad you're finding a combo that is working for you! if you want to up the breathing game, check out the Airofit. Was a huge boost for me on FTP and VO2 work; have a video and blog on it if curious

@luciouspontorro3741

Жыл бұрын

HI Jeremy . So you just do 1 vo2 workout a week, and the rest is all zone 2? I'm currently doing 3 zone 2 rides a week and 2 threshold rides. I'm debating changing one of my threshold rides to a VO2 workout. It's confusing as a new rider hahaha 😆

@jeremyleake6868

Жыл бұрын

@@luciouspontorro3741 Yes, that’s what I’m doing at the moment. It doesn’t mean its right for everyone but I’m making gains over the weeks. I ride 4-5 Z2 per week, with one of them a long one on a weekend. The shorter Z2 (2 hours including warm up and cool down, so 1.5 hr at Z2 steady state) are all top end Z2, just under 75% HR max for me. So I’m revving up my aerobic work. My HR stays constant over the duration and I try to see if I can do longer Z2 on the weekend without HR drift. Over time I found I could increase my watts in Z2 while maintaining the same HR. That has translated into higher power in the VO2 max sessions too.

@luciouspontorro3741

Жыл бұрын

@Jeremy Leake Thanks for your detailed reply 😀. My Zone 2 rides are currently 90mins +5min warmup&cool down. I'm working my way up to 2 hours+ warmup&cool down. My brain and butt cand handle more than 2 hours, I think. I die a little bit every time I hear someone say short 2 hour zone 2 rides 😄. I'm not looking to ever be a competitive cyclist, so anything over 8-10 hours a week just isn't realistic. Best of luck with your training!!! Glad you're seeing good results.

What type of training would you recommend after a 4 week VO2 Max block of training??

@EVOQBIKE

5 ай бұрын

huge question! totally depends where you are at in your season, what your goals are, strengths, weaknesses, etc! Sorry to not have an answer., but there's no perfect answer without knowing way more about you!

Nice video. Really digging the mini frame bag. What brand?

@EVOQBIKE

Жыл бұрын

apidura! love it!

Why not just go by the breathing rate? As long as the breathing is maxed out you are in the target state and then it's just a question of managing that depending on the interval duration. Also the hard starts are kind of a natural thing which will intuitively just happen when your goal is to be like a fish on dry land as quickly as possible.

@EVOQBIKE

Жыл бұрын

I suppose you can do that! but with that not being measurable (I think?), aside from "i think I'm breathing hard", some athletes definitely won't like that.

@bmp713

Жыл бұрын

I try to go for 5 minutes right at Threshold until running out of breath, then 5 minutes below Threshold, repeating 5 times. I am seeing progress but I hope to see even more trying new ways. How long are the intervals and what percent of Threshold and cadence are you doing? What kind of progress are you seeing?

Surely one have to drop the percentage of ftp when you increase the length of the Vo2 max

@EVOQBIKE

Жыл бұрын

yessir! longer ones may only be around 106-110% FTP