Ride Overview:

This ride tries to burn off a little more sugar, even though we might have fasted. This will help to burn a little more fat. Nice and easy is key. Reducing RPM will also recruit different muscle fibers which will also increase fat burning. Robbie takes a deep dive into this theory so keep the sound up if you are interested in learning more about this.

• Nice, easy glycogen burn. Allows for fasted training.
• 9 Intervals are at 100% at 60 RPM
• Low cadence usually refers to RPM below 70.

If you don't have long ride data or metabolic test data then spend the ride at 60%.

Anaerobic/Lactic Threshold-When you lactic acid starts to build up to the point that it affects your riding. Usually associated with one hour power. Once you pass your lactic threshold your muscles damage starts to happen. The rate at which the lactic acid comes in is the determining factor in how hard to go for how long. The blood lactate isn’t when your liver glycogen starts to drop, your body adapts and starts to burn off a little more fat.

Announcements:

VQ is doing remote metabolic testing the second week of May. Please reach out to Robbie and Dave if you are interested.

FTP is a good indicator for how strong an athlete is...or horsepower.

It is supercritical and over time we want to see it increase.

We get to it through training the energy systems.

Everyone has different proportions of the energy systems and therefore need to train each system to different levels.

Everything has an effect on FTP.

Touch Points -Where our weight and power connects with the bike.

Hands:

• Tops of the bars-Often used for climbing. Straightening the elbows allows for adjusting weight to the skeletal structures, relieving the muscles for a bit. This position also allows for the hips to open up. Bending the elbows offers different pressure for the rest of the body.

• Shoulder-The round part of the top of the handlebar. This is a very comfortable position. There is a large area of weight displacement. It is not as great for reaching shifters and brakes. It can be a little tough for beginners and bike handling.

• Hoods-lower and longer with a greater ability to shift and break. This is great for beginners on group rides. This does create a smaller hip angle and can be a little bit of a problem for some.

• Drops-low drops and deep drops allow for greater aerodynamics.

Top tube length is often more important than seat tube height. This allows for differences in torso lengths. This is the rate-limiting factor. Seat tubes have a big range that can be adjusted with seat height.

Seat

Booty to the saddle is a little different for everyone. Some are more forward on the saddle and others sit further back. There is usually weight on the sit bones.

• Try sliding to the back of the seat. Notice the weight as it transfers to the sit bones. This allows for a greater leg extension.

• Try sitting off to the right and then off to the left. Shifting to one side or the other allows for a nice reprieve for one

Foot

Experiment with rotating heals in and out of alignments with the toes. You can feel the effort in different areas.

• Where the foot is in the shoe
• Where the cleat meets the shoe
• Where the cleat meets the pedal

It is important to have your heals and toes aligned with one another and with the knees.

The shoe plays a critical role. Most people get their shoes too small. It is ok if the rides are less than an hour. When riding longer, the body tends to swell a little bit; therefore, it is important to have a little bigger shoe. Robbie's shoes are a full size bigger when the ride is long and hot. Shoes that are too small can cause hot spots. Turn up the volume to hear Dave’s story on his hot spots.