Glyco Grind with Kickers

Warm-up today is part of the intervals. Most of the ride is at about 60%-70% of 60 min max power or Threshold. Try to be at the level that allows for burning equal amounts of fat and carbohydrate. This usually happens at a level that can be maintained for a very long time. This prevents muscle damage and sets up the rider for a great ride tomorrow. Today’s ride will not have us doing any really hard intervals.

Today’s ride requires 60-70% for 75 minutes and won't interfere with being able to ride hard tomorrow. Pick a number that you can ride at for the entire ride. This is to balance high intensity from the other days of the week.

The pops are done at a very particular level. These spikes help create a little bit of a stress on the aerobic system and alert the body that it needs a little more energy. It will start recruiting more fat as a fuel source during these pops. It also helps the body burn more sugar while switching back and forth between slow-twitch and fast-twitch muscle groupings.

VLA max is the lactate produced per second at VO2 max

Cadence-80 RPM is great for this ride. Lower RPM will recruit the fast-twitch fibers to do slow-twitch work. This boosts fat burning which is not a great workout if the goal is to be a great sprinter. The cost of low RPM is potential muscle damage for tomorrow’s ride. So depending on your goal, the recommended RPM for this ride is 70-80.

Today Robbie talks about Fasted Training:

There is a lot of buzz about fasted training; however, the application of fasted training can be misunderstood when there are only a few credible studies on it. We know we need carbohydrates if we want to improve otherwise we can’t tax the system hard enough to grow. So why do we do a fasted workout? There is some evidence on the horizon that there is an adaption occurring when we fast at very specific times, with very specific training days. There is no research about doing fasted rides on high intensity days, in fact it is suggested that it is harmful.

The other way to deplete glycogen and reach the fat stores is to do long easy rides outside.

Fasting and Insulin Resistance-Fasting is fasting...it is really about calorie restriction. There is good research on weight management results with intermittent fasting. It comes down to calorie restriction. In terms of performance and intermittent fasting, there is not good research on it at this point. More research to come on fasting and insulin resistance.

Let’s Talk About Sodium...

The average individual needs 970 mg per hour (not VQer). The average VQer needs 1100 mg per hour. Getting a sodium test allows athletes to know individual sodium needs. It is a one time test available at VisionQuest and VQ Lab locations.

Fun Facts:

• Fast twitch muscles are recruit over 90 RPM and under 70 RPM

• Moderate cadence recruits slow twitch fibers

• Most people burn 400 to 700 calories overnight depending on how long you sleep and how heavy you are.. This is super important to know when doing fat-burning rides… This burn is a mix of fat and carb.

https://link.springer.com/article/10.2165/11590520-000000000-00000

I-carbohydrate consumptions and endurance training.

Metabolic testing - (which you can do at VQ anytime you want) gives the best information for what fuels are burned at different intensity levels. This information is also supported by ride data files. This testing shows what power level a rider is burning the maximum amount of fat. This data informs how to fuel for the various types of rides. Robbie provides an in depth explanation of this during today’s ride. This is a definite reason to have the sound turned up to make sure not to miss this lesson!

Robbie is doing a little experiment...Interested in going with him? If you are interested in riding every Wednesday morning. (We are scheduling a low intensity ride each Wednesday.) Each Tuesday evening, after finishing dinner, fast until after the Wednesday morning ride. Water and coffee without cream and sugar are ok. As soon as the ride is over, refuel with glycogen.This is not going to be a published study; rather, a short experiment within our group.

Please let Robbie know if you are interested in participating.