Improve your FTP ⬇️ Here’s how ⬇️ Save it for later💾
While pushing harder might feel beneficial, low-intensity training can have greater benefits to your top end performance.
The benefits of high-intensity interval training (HIIT) are profound for improving VO2 max, Functional Threshold Power (FTP), lactate buffering capacity, and many other adaptations.
Riding Harder Isn’t Always Better
As I like to say: “Intervals are like hot sauce, they give you a good kick, but more isn’t always better!”
🤔 How Does Zone 2 Training Improve Your FTP? 🔝
Exercising at low intensity for prolonged periods of time instigates repeated muscle contraction, which increases the creation of new mitochondria. Mitochondria are responsible for aerobic metabolism, and with more of them, your FTP can increase.
Only 5-15% of a pro’s total training time is spent at higher intensities — the rest is spent almost entirely within the low-intensity zones. Therefore, the best way to continue improving is by adding volume in Zone 2.
Ideally, approximately 80% of your training sessions should be low-intensity Zone 2 sessions.
If you want to further your cycling fitness, one of the best ways to do so is by increasing your training volume by adding Zone 2 riding.
💾 Save the ideal training plan ✅
Pre-season (first 2-3 months) 3-4 days a week of Zone 2 training
2-3 days a week as the season gets closer
2 days of maintenance once the season is in full-blown
Comment “Zone 2” if you want a training plan to improve your FTP
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#cycling #cyclist #mindset #cyclingmotivation #motivation #cyclingaddiction #cyclinglife #etxeondo #training #ftp
Let’s take a look at the physiological adaptations that occur from prolonged indoor cycling, and how you can get the most out of your upcoming trainer season.
1️⃣ Cycling Indoors Can Restrict Your Range of Motion
When riding indoors on a trainer or a set of rollers, you are in a fixed position, which means pedaling with less side-to-side movement, no forward momentum, and without random hills and bumps that change the pitch of the bike and your pedaling position
2️⃣ Different Muscles are Used on an Indoor Trainer
The effects of gravity, especially on steeper climbs, along with rolling resistance will require greater amounts of force production outdoors compared to what can be produced indoors.
Using less muscle doesn’t always mean less power when inside — it just means you will use less muscle fibers to achieve peak critical power numbers. The benefit of this is that you are focused on making your prime movers stronger, while the drawback is recruiting less muscle fibers in the legs and less movement in the upper body core and arms.
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#cannondale #roadbike #ciclismo #cyclist #cyclingday #bicycle #roadcycling #instacycling #cyclingpics #fitness #cycle #strava #outsideisfree #ride #fromwhereiride #bicicleta #training #cycling #cyclinglife #cyclingphotos #cyclingpassion #cyclingaddict #instabike #cyclingkit #cyclinglove #workouts #indoor #indoortraining
You might not know that, therefore 💾 it and 👍🏼 of you find it interesting.
Most cyclists think more training = more gains.
But if you ignore the warning signs, you’ll just dig a deeper hole. 📉
3 signs you need a recovery week:
1️⃣ Elevated morning heart rate - Your body is stressed
and needs time to reset.
2️⃣ Heavy legs even in Zone 1 - This means your fatigue
is outweighing your fitness.
3️⃣ Low motivation - Your mind needs recovery just as
much as your muscles.
A recovery week doesn’t make you weaker — it lets your body absorb all the work you’ve done.
The strongest riders know when to push... and when to rest.
If you are interested in more information like that, then follow my cycling journey.
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#cycling #cyclingday #cyclinglife #cyclingshots #cyclingphotos #cyclingpics #cyclingapparel #cyclingaddict #cyclingmotivation #cyclinglifestyle #cyclingstyle #cyclingpassion
#cyclingculture #roadcycling #roadcyclist #santini #oquo #oquowheels #kask_sport
#koo #instacycling #cyclingclub #cyclingclimb #cannondale #ridecannondale #cyclingtraining #cyclingadventures #cyclingwear #cyclinglove
🎥 Testing the HOVERAir X1 PROMAX – your pocket-sized camera crew! 🚁
From Cycling mode to Zoom out, I tested every flight mode so you don’t have to.
Whether you’re out for a solo ride or chasing golden hour, this thing makes sure you never miss a shot again 🔥
No pilot? No problem. Just launch the @hoverair_global and let it fly.
HOVERAir launched the #ExploreWithHOVERAir campaign from July 14 to September 30 for a chance to win cash prizes 💸💸💸 each month.
Check in my bio the link 🔗
Which mode would you use first? 👇
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#HoverAirX1Pro #SoloRideShots #DroneReview #CyclingContent #GearTest #flyingcamera #reel #reelinstagram #roadcycling #filming #insta #HOVERAir #HOVERAirX1PROMAX #OriginalFlyingCamera #HOVERAir8KFlyingCamera #hoverinmotionchallenge
