Improving your VO2max or increasing your threshold is a time consuming process that we talk about all the time. Not this time. In this article we share 3 training tips that will increase your triathlon performance in a time efficient manner.
Are you looking to increase your triathlon performance? Or maybe even preparing yourself for IRONMAN Kona? You might want to check out our webinar – Uncommon Strategies to Increase Triathlon Performance. It’s a great opportunity to learn from Sebastian Weber – Project Leader of INSCYD and take your training to the next level. Don’t miss out!
First: swim economy. Because you can improve it while you’re doing your regular training.
Second: carbohydrate intake. Because many of you are not pushing the max amount of carb intake during training, while it’s one of the biggest limiting factors.
Third: run economy. Because every small improvement has a big impact, since it is not diminished by dense water or high speeds through air.
If you want to swim faster you can either put exponentially more energy into it, or improve your swimming technique.
Since swimming is the first discipline in triathlon, spending exponentially more energy can be a recipe for failure.
By improving your technique on the other hand, you’ll be saving energy instead. Spending less energy at a given swimming speed comes down to improving your swimming economy.
This graph shows why improving your swimming economy is such a good idea:
The graph shows 3 swimmers:
If the age grouper wants to finish a 3.8 km swim in 60 minutes (1.05 m/s), it will require an oxygen uptake of about 40 ml/min/kg. If his VO2max equals 60 ml/min/kg, then he needs to swim at an intensity of 67% of VO2max.
While a VO2max of 60 ml/min/kg is realistic for a male triathlete who swims 3 times per week, a VO2max of 72 ml/min/kg is only found in competitive swimmers who swim at least once a day.
In other words: improving swim times by increasing VO2max is not time effective for an age grouper.
What would be effective is to fully focus on swimming technique and “shift” from the purple left economy line to the yellow middle economy line. As you can see, this would result in much faster swimming speeds, without the need to increase VO2max. Focusing on swimming technique could be part of the existing swim training program.
The good news: the lower your VO2max, the bigger the effect of technique training. This becomes clear in figure 1: at high VO2max values, the three curves converge.
You can also use figure 1 to compare the data with your own swim economy.
The image shows that an average age group triathlete has a VO2 demand of 40 ml/min/kg at roughly 1.05 m/s (triathlon swim in 57 min.), while an Olympian would swim faster than 1.3 m/s (triathlon swim in 46 min.) at that energy demand.
In DER KONA CODE, Sebastian Weber says that the energy demand (VO2 demand) should be below 38 ml/min/kg per m/s swimspeed, to qualify for KONA. You can use this normative data to understand what you need to work on to get the ideal metabolic profile.
If you don’t know your current swimming economy, then you don’t know how much you can improve.
Also: to understand whether your technique training is improving your economy, you need to regularly measure changes in the swim economy. Not only from a feedback point of view, but also from a motivational point of view.
Measuring the swimming economy is not as hard as it may seem.
It requires a couple of sub-maximal swim efforts, a post-effort VO2 measurement and a pre- and post lactate measurement. These measurements enable you to differentiate aerobic and anaerobic energy supply.
You can also use this test to find out which swimming suit is increasing your economy most.
Once you have the data, simply import it into the INSCYD software and you’ll get the swimming economy. INSCYD also enables you to compare the swimming economy against other swimmers.
If you want to implement this and other effective training practices, don’t hesitate to book a free consultation with us. We’d be happy to discuss how to implement these techniques into your training program in a way that works for you and your athlete. Schedule a free consultation with our team of experts.
What we call economy in swimming is similar to aerodynamics in cycling: going as fast as possible with the least amount of energy.
Aerodynamics are super important in cycling. However, once you have found an aerodynamic position that you can maintain during the whole ride, there’s not much to do about it.
So let’s focus on another opportunity for a faster finish time.
A triathlon requires a lot of energy. This energy mainly comes from fat and carbohydrates.
Regardless of body fat percentage, we all have enough fatty acids available. Carbohydrates are the bottleneck.
There are two sources of carbohydrates:
Let’s start with glycogen.
It’s important to note that glycogen cannot leave the muscle cell. If your legs run empty on glycogen, you cannot transport glycogen from your arms to your legs.
When it comes to glycogen, the goal is to make sure your glycogen levels are as high as possible. You can do this by eating and resting well before a race. Although glycogen levels have an upper limit, there is still a great benefit in knowing your glycogen levels. Here’s why.
Let’s assume INSCYD shows you have a glycogen availability of 400 grams in the legs. For the sake of simplicity, we split 400 grams of glycogen equally between cycling and running.
If your bike split on a 180km (full triathlon) ride equals 5:00 hours, you have 40 grams of glycogen available per hour (200g ÷ 5h).
The INSCYD Fat & Carbohydrate combustion graph shows exactly how much cycling power you can produce when you have 40 grams of carbohydrates available per hour (fig. 4 A). Situation A shows that this specific athlete burns 40 grams of carbs at 160 watts.
Even with the best aerodynamics, it’s going to be impossible to ride 180km within 5:00h when producing only 160 watts.
This is where nutrition comes into play.
There’s an upper limit to aerodynamics. There’s an upper limit to glycogen stores. And as you can imagine, there’s an upper limit to energy intake.
To be a bit more precise: there’s an upper limit to absorption from the intestine into the blood.
60 grams of carbohydrates per hour was assumed to be the upper limit. However, if you combine glucose and fructose, the upper limit increases to about 90 grams of carbohydrates per hour.
Consuming such high amounts of carbohydrates does require training! The good news is: yes, you can train your gut to maximize carbohydrate intake. Here’s how effective that is.
Remember no food intake resulted in a max average power of 160 watts (fig. 4 A)? With a carb intake of 60g/h, that goes up to 235 watts (fig. 4 B). If you’re able to absorb 90g/h, power can go up to 255 watts (fig. 4 C).
Discover how to make small improvements that have a big impact on your performance in triathlon. Watch our upcoming triathlon webinar and learn some uncommon strategies to help you achieve your goals!
The importance of energy intake remains during the run. But as we said, there’s an upper limit. So what can you focus on once you reach this limit?
Similar to swim economy and cycling aerodynamics: running economy!
Running economy is a very interesting parameter, because contrary to swimming or cycling, improvements in running economy are not diminished by dense water or high speeds through air.
When you’re able to increase your running economy, you can run faster for a given amount of carbohydrate intake. A 10% increase in running economy can save almost 30 minutes in a marathon (fig. 5)!
What applies to swimming economy applies to running economy: you need to measure it to know how much you can improve it. Also: you need to track it over time to understand if your technique training has the desired effect.
The test protocol is also very similar: sub-maximal efforts with VO2 and lactate measurements.
With INSCYD you can choose to test the running economy in a lab, under standardized conditions, or in the field, where training and racing takes place. Learn more about the pros and cons of indoor vs outdoor testing for runners via this article: Indoor vs Outdoor testing for runners: which is better?
In summary, we learned that:
1. Improving your swimming technique – and therefore swim economy – can be a much more effective and less time consuming way to improve your swim performance than trying to increase VO2max. To avoid wasting time on the wrong swim technique training, you do need to measure and track swim economy over time. Swim economy tests are getting more accessible, with INSCYD software.
2. Cycling aerodynamics are important, but there’s another big opportunity while riding your bike: energy intake. The more carbohydrates you can absorb, the faster you’ll go. It’s that simple. While the majority of triathletes is only able to absorb 30-40 grams per hour, you can train your gut to increase this number up to 90 grams per hour. No extra training time
3. Improvements in running are super interesting, because they are not diminished by dense water or high speeds through air. Improving your running economy is therefore one of the best time investments. It can shave off 30 minutes of your marathon time. Similar to swimming economy, you do need to measure and track the run economy over time. Luckily, run economy tests are getting more accessible, with INSCYD software.
Now it’s time to put these tips into practice!
Looking to implement these tips in your training program? INSCYD can help! Coaches and Labs can become INSCYD certified to provide the ultimate training experience for athletes. And athletes, you can find an INSCYD Coach or Lab to apply these tips to your own training program. Contact INSCYD today to learn more.
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Lactate threshold 1 (LT1) – also known as the aerobic threshold – is the little brother of LT2 or anaerobic threshold. LT1 may not get as much attention as LT2, but it’s still a key ingredient of famous cycling, running, and triathlon training methods. This includes Polarized training, Pyramidal training and the Norwegian Method. This article…
In this webinar we are going to take a close look at using anaerobic threshold / FTP for prescribing training intensities. What might be the possible limitations and most common errors in using anaerobic threshold / FTP as the sole performance benchmark? Watch the webinar: Agenda: The physiological definition of anaerobic threshold Intensity in competition…
Discover how to measure VO2max without visiting a professional lab, utilizing field tests, sports watches, or online calculators. This article explains different ways to measure your VO2max without requiring expensive lab equipment. Let’s explore these methods and their precision in calculating your VO2 max. Image: INSCYD Partner COSMED Spread the knowledge! Share this article with…
Exercise Physiologist Tero Joutsen, PhD, rideson the treadmill during a 30min constant load test – the gold standard for validation of the maximum lactate steady state (AKA anaerobic threshold / FTP) Advertising claims are often designed to make more out of products than they actually are. INSCYD’s Power-Performance Decoder (PPD) software doesn’t have a claim.…
Power output recorded in training and racing isn’t separated from the physiology of the athlete. In fact, the power output one sees on his powermeter are actually created by the physiology of the athlete. INSCYD’s Power-Performance Decoder (PPD) is the first tool ever to combine field- and lab data, it enables coaches to see,…
How many times have you looked at your power meter or heart rate monitor and wondered if you were going too far above your threshold? Although it is reasonable not to kill yourself ‘just because’ when you’re out training and racing, you might be surprised by how little you actually know about one of the…
Lactate accumulation & recovery Accumulation of lactate is associated with fatigue and time to exhaustion during hard exercise. The time an athlete needs to recover from such an accumulation and the intensity he or she can handle during this are crucial for success in some sports like cycling and football. Furthermore knowledge about accumulation and…
With the arrival of affordable running power meters like Stryd, power has become an important metric in running over the past years. Now it’s time to unlock the power of your running power meter. Previously, power was only a number expressing your output. Today INSCYD links this running power to your individual physiology. The result:…
It almost looks like a new running metric is introduced every day. This makes it easy to lose sight on the metrics that are important and fundamental. In this blog we don’t want to get lost in details like cadence, stride length and ground contact time. Instead, we are going to look at the big…
Can you compare indoor lab tests with outdoor field test? The comprehensive results of a complete physiological assessment can help you to plan your training sessions and nutrition more effectively. It’s a necessity for elite runners and it’s even a good idea for recreational runners that are training for a specific time in an upcoming…
INSCYD’er and short distance runner Vanessa Scaunet during the European Championships Indoor, Torun 2021. More and more running coaches use INSCYD to create better training programs and race pacing for their athletes. This blog covers the story of Vanessa Scaunet, who was able to switch her running goal from a 2k cross country to an…
If you’re looking to run your best 5K race, National and State Champion coach Benjamin Tilus has a secret recipe for both beginners and professional runners. Follow these 3 steps to improve your performance and win your next race. Whether you’re a runner or a coach, this comprehensive guide to 5k race training is packed with valuable…
Whether you are an athlete, a coach, a national federation or a lab: starting to use INSCYD is easy and affordable. In this blog we briefly sum up what is necessary to join INSCYD. You are an athlete? Read how you can schedule your first INSCYD test! You are a coach or lab? Read what…
This webinar will teach you how to use a holistic approach, utilising biomechanics, aerodynamics, training and nutrition to tremendously increase the performance of a triathlete in no time. Learn how to use real world biomechanical analysis, nutrition strategies and efficient training programs to maximize value of your coaching and bike fitting service. High Performance Expert…
Salenstein, Switzerland. June 3rd 2020 . INSCYD and Belgian Cycling have just signed four-year cooperation agreement. This partnership includes all divisions of the national cycling association, i.e., INSCYD will support the disciplines road cycling, mountain biking, cyclocross, BMX and track cycling in their pursuit of maximum performance. Expert education for coaches After a several months long…
Join CANYON//SRAM Racing rider, Ella Harris, and the team’s performance coach, Stephen Gallagher from Dig Deep Coaching, for a dive into the practical use of the INSCYD software. They’ll discuss the insights from various testing protocols and real-life examples of how these understandings have helped shape and improve performances across training, racing and recovery. Agenda:…
Zone 4 training, also known as threshold training, is used by the world’s best triathletes and marathon runners. But the true training effect of zone 4 training is not as straightforward as many coaches and athletes think. This article covers the science and practical applications of zone 4 training. Spread the knowledge! Share this article…
With an INSCYD performance projection, you can show your athletes exactly how much their FTP (or any other parameter) changes when they increase their VO2max (or any other parameter) by say 5%. In our experience, that is exactly what motivates athletes to stick to a training program and retest more frequently. The performance projection (dashed…
Many labs and coaches use lactate threshold graphs to measure progress in their athletes. However, when analyzing a lactate threshold chart, it’s important to know exactly which factors cause a shift in the lactate curve. After reading this article, you will understand why a right shift in the lactate curve can be a bad thing.…
Velocity is a new performance-driven indoor cycling app that is designed to make cyclists faster by customizing their training to their physiology. To accomplish this, Velocity will leverage INSCYD’s proprietary software and comprehensive experience with elite athletes to provide riders with their unique metabolic profile. Readers may think of Zwift when hearing “indoor cycling app”,…
Many performance labs and coaches determine the anaerobic threshold based on a lactate concentration of 4 mmol/l during an incremental test. This article answers whether that is a valid method of assessing the anaerobic- or lactate threshold. By Loek Vossen Share this insightful article with athletes, coaches, and sports enthusiasts who can benefit from a deeper…
Just because INSCYD is well accepted in cycling – with partners like Team Jumbo Visma, Movistar and Alpecin-Fenix – doesn’t mean INSCYD is limited to cycling. In fact, the first INSCYD license purchased ever was in swimming – via the French Institute of Sports INSEP. If you are a coach, test lab or federation, who…
So you received your metabolic test report and now wonder what you should work on to improve performance? Here’s how to discover potential room for improvement. We also show how you can calculate your ideal metabolic profile, depending on your goal. Afterwards you know exactly which metrics you should improve by how much. Spread the…
Cyclocross heroes seem to dominate in road cycling. How do cyclists like Thomas Pidcock, Wout van Aert and Mathieu van der Poel make the switch from a 60-minute cyclocross race to a 6-hour road race? In this blog, Wout van Aert – coached using INSCYD since 2017 – reveals his secret! In cyclocross, it is…
Because of the relatively short duration of swim races, the anaerobic energy production plays a huge and significant role. It therefore makes sense to learn more about this race winning energy system, that not many coaches take into account. A French national team member gets his lactate sample taken after an exhaustive exercise to determine…
Some of our technologies seem so ground-breaking, that it might seem too good to be true. Questions we often hear are: “how come INSCYD is able to measure the VLamax while others fail to do so?” or “How is it possible that the Cycling PPD only needs 4 all out efforts, but still results in…
Understanding VO2Max: What Is It and How It Affects Athlete Performance In the realm of endurance sports, understanding performance data and metrics is vital. A common question that emerges among athletes is “what’s your FTP?” or even more specific: “what is your power-to-weight ratio?”. However, both FTP and power-to-weight ratio are heavily dependent on a…
Salenstein, Switzerland./ Colorado Sprints, USA January 12th, 2021. Two of the most innovative and best performing companies have joined forces. The coaching company Carmichael Training Systems (CTS) brings on board the analysis software and the unique training science tool INSCYD to support their performance diagnostic work. Carmichael Training Systems is the premier destination for world-class…
In this blog, Sport Scientist Dylan Lindsey shares how he coached Sarah Gigante towards the National TT Championships. He specifically dives into the benefits of using the Lactate: Recovery & Accumulation graph. Ready to learn how to become a national TT champion? Let’s start! Sarah Gigante: National TT Champion 2021 After a long hiatus from…
Olympian and former professional triathlete, Jean-Christophe Guinchard, shares his 35 years of experience in coaching. He is the co-founder of JC Sports Coaching and a member of Sansego Tri club, a group of high-level coaches working together to provide the best for athletes. Today, he coaches 42 athletes, including triathletes and trail runners, and is…
As a sports performance coach, you’re well-versed in creating training plans and guiding your athletes to success. However, are you providing them with the metrics they truly crave? Our survey revealed that athletes are highly interested in 3 specific metrics, which most coaches often overlook. Here are these 3 metrics, along with tips on how…
1) The metabolic origin of the anaerobic threshold. It is one of sports most used terms when it comes to endurance performance and the most important benchmark value. However, most people do not understand what it is and why it even exists. 2) Athlete performance profiling – beyond critical power testing. Critical power testing has…
Improving your VO2max or increasing your threshold is a time consuming process that we talk about all the time. Not this time. In this article we share 3 training tips that will increase your triathlon performance in a time efficient manner. Are you looking to increase your triathlon performance? Or maybe even preparing yourself for…
INSCYD is the most advanced software tool to analyze physiological performance in athletes. INSCYD enables coaches to create highly individual and laser focused training programs. INSCYD gives you access to metrics otherwise only available to elite trainers and high-end institutes – such as the only tool to provide maximum glycolytic power (VLamax) for any kind…
Olympic mountain biking coach Filip François reveals his coaching structure, which leads to proven top performance and coaching business success. When I started my coaching business together with my wife (two times cross country Olympian) we wanted to give our athletes the best coaching possible. We chose to use INSCYD, because we already worked with it during the…
You’ve been told you need to train 15, 18 or even 20 hours a week to qualify for the Ironman World Championships. You’ve been told that you had to want it so badly that you had to devote your entire life to it – let alone your family and professional commitments. And although yes, the task is…
There are many reasons why endurance athletes should want to increase their fat combustion. Riding many hours at FatMax (intensity at which you burn the most fat) might seem like the best way to do this. However, this is not always the case. It can even harm you and cause overtraining. Here’s what you should…
Body composition in performance testing: stop ignoring it Body composition is highly important in athletic performance and performance testing. Although often ignored, body composition goes beyond weight and body fat. In lactate testing for instance, concentrations are expressed in mmol lactate per liter (mmol/L). But do you know which “liter” it is about? Let’s dive…
High-Intensity Interval Training, or HIIT is a popular training method among athletes, including cyclists and runners, who want to make the most of their training time. In this article, we bring you the top 5 HIIT workouts for endurance athletes and guide you on choosing the training methods that suit your needs the best. By…
When you want to go fast, you need carbohydrates as a fuel. Once you start running out of carbs, you’ll automatically slow down …
How often should you do an exercise test? And maybe even more important: when should you do such a sports performance physiology test? Read it in this blog or click here to start listening to the podcast! In the Faster Podcast by FLO, Sebastian Weber talks about how often athletes should perform a metabolic test…
Are you still using training zones based on a percentage of FTP, Anaerobic threshold or fixed lactate concentrations? Do you get the feeling that two athletes training in the same zone don’t show the same adaptation to the same training? If this sounds familiar then it is time for a change! https://youtu.be/hZELSARsJtA With INSCYD’s new…
Dan Lorang talks about how he uses metabolic data of his athletes to create more efficient training programs: Performance Management at Team BORA-hansgrohe Assessing athletic performance in the field and in the lab Apply results to daily training programs Apply results to daily training programs The Presenter Dan Lorang is one of the most successful…
Watch the webinar where Sebastian Weber, who is the project leader of INSCYD will share insights on effective but uncommon strategies to increase triathlon performance. Learn how to increase your swimming economy, optimize your carbohydrate intake, improve your running economy and more. Join us for a webinar where Sebastian Weber, who is the project leader of INSCYD will share insights…
Lift heavy is the number one tip that all female athletes in perimenopause and beyond can take on to stay strong and play to their best. Eat more protein is another. But what about those endurance goals that we love training for? How do you balance “going long” with doing strength and intensity? How do…
Werden ChatGPT und andere KI-Tools den menschliche Coach ersetzen? Hier sind 3 Möglichkeiten, wie man neue, innovative Technologien nutzen kann und sich gleichzeitig unersetzlich macht. Facebook Twitter LinkedIn Reddit Email Trainerwissen vs. ChatGPT Bevor wir uns mit den spezifischen Coaching-Qualitäten von ChatGPT befassen können, ist es wichtig zu verstehen, woher es sein Wissen bezieht. Laut…
Together with former professional cyclist and INSCYD user Peter Pouly, we talk about the future of cycling training and how that affects endurance coaches and their business. Peter is a former professional cyclist (5x National Champion Cross-Country Mountain Bike, 5x winner Haute Route Alps, 1x winner La Marmotte) and now works as a Directeur Sportif for…
Here’s how to increase your fat combustion, be less dependent on precious carbohydrates and sustain a higher exercise intensity for a longer amount of time. These 3 tips talk about what to avoid in training, what (not) to eat and your overall long term training goal. PS you can also download the tips in PDF.…
INSCYD is known for its partnerships with national federations and professional teams. However, small-scale (one-man) coaching businesses and their amateur athletes can also significantly benefit from INSCYD. This article covers common reasons why (part-time) coaches are hesitant, but extremely successful once they start using INSCYD. Consider a typical athlete who trains slightly more than 5…
Leistungsdiagnostik 4.0 Wir wollen in allen Bereichen des Trainings auf dem neuesten Stand der Technik sein. Wenn es aber um die Ausdauerleistung geht arbeiten die meisten Trainer mit herkömmlichen Laktatstufentests. Einer mehr als 30 Jahre alten Methodik. Wie passt das zusammen? Dabei ist der Fortschritt längst in der Ausdauerdiagnostik angekommen. Leistungsdiagnostik findet heute da statt…
Team Sportforum has one mission: to become the best amateur cycling team in Germany. Head of Performance, Luke Derksen, shares how they use INSCYD for talent identification, progress monitoring, predicting future performances and deciding on race strategies. Image: INSCYD Partner Team Sportforum About Team Sportforum Our mission is to become the best amateur cycling team in…
The way training zones are determined and used hasn’t changed for decades, as if nothing happened in sport science lately. It’s time to throw them out of the window and start creating training zones that actually matter. Let’s start right away. TRAINING ZONES MOST COACHES USE – AND WHY IT’S TIME FOR A CHANGE Currently,…
Florian Wellbrock has continued to make waves in the swimming world with his recent achievements. He pulled away for an 18.7-second win in the Open Water 10K at the World Championships, showcasing his dominance in the sport. This win was Germany’s second in two 10K races in Fukuoka, marking a significant milestone for the country…
Henrik Kraglund on his way to break the 7-hour mark at La Marmotte 2019 There are several badges of honour in the world of endurance sports. For some, it is running a marathon in less than three hours, or qualifying for the Ironman World Championships. For pure cyclists, on the other hand, it can be…
Want to become a pro in taking blood samples for lactate testing? Start the e-learning: The complete guide to taking valid lactate samples.
In our previous article about Why the best track and field running coaches look beyond VO2max, we talked about the importance of knowing your athlete’s anaerobic power (VLamax). We showed that having a too low VLamax can easily cost you more than 5 seconds in an 800m race, while a too high VLamax can cost…
As the INSCYD community grows, so does our team. We are happy to welcome track and field sprint expert, Brijesh Lawrence OLY. Introduction Brijesh Lawrence OLY Brijesh started running when he was 5, but noticed his Olympic potential when he studied at Doane University. He soon became a 100m & 200m specialist, winning a bronze…
In this post you learn 5 actionable steps to create a nutrition plan for training and racing. In fact, this is the exact process that partners like Alpecin-Deceuninck Cycling Team and the Belgium Triathlon Federation use to create a fueling plan. So if you want to know what and how much you should eat during training and…
Many INSCYD athletes and coaches qualified and prepared for IRONMAN Kona, Hawaii. In this article we bundle their tips and tricks. Spread the knowledge! Share this article with your fellow coaches and athletes. Click the share buttons below and inspire others on their journey to athletic excellence. Facebook Twitter LinkedIn Reddit Email Table of Contents…
Lactate testing becomes increasingly interesting once you understand the full mechanism behind it. Fortunately, more and more coaches and athletes understand what lactate is NOT: a waste product. Now it’s time to make sure you fully understand what it is!
Salim Mohammned getting an INSCYD test done by Jo Spindler Hard work will always beat talent (if talent is not trained). But if you’ve got a good set of genes and a strong work ethic, then you’re on the road to success.And that is true at any given phase in life. Just take Salim Mohammed,…
Are you still using Jack Daniels’ running formula to determine athlete VO2? Are VO2max and anaerobic threshold the only metrics that you test for? Is your high VO2 athlete not winning all races? Then this article gives you the missing piece of the puzzle! Ben Tilus, National and State Champion coach in track and field…
Carbohydrate and fat combustion rates are among the most important features INSCYD can offer for runners, triathletes, and cyclists. Here’s why: While fat combustion rates are a valid marker to monitor training progress and set training intensity zones, carbohydrate combustion is crucial not only in training – but even more in a race. Carbohydrate storage…
In the 2023 Tour de France, Jasper Philipsen, riding for the INSCYD partner Alpecin-Deceuninck team, has demonstrated his sprinting prowess by securing four stage wins and six podium finishes. Philipsen’s victories don’t stop there. He has been utterly dominant in the 2023 Tour de France, especially in the bunch sprints. Here’s what it takes to…
Power vs. Duration respectively Speed vs. Duration analysis has a long history in sport science.Power-Duration relationships have become very popular and also very useful in managing training & performance in endurance sports – particularly in cycling. It provides a relatively easy way to get an idea of the performance of an athlete. Watch the webinar:…
From 7-Eleven to Motorola to Saturn to INSCYD. Norman Alvis – retired Pro, multi-national champion and world record holder – has turned INSCYD to go beyond… Norman Alvis at Motorola (1994) vs Norman Alvis now Norman lives in Colorado Springs where he set a US Hour Record late in his pro career, 1997. The distance…
Improving running economy is probably the most efficient way to shave off minutes from your 10k or (half) marathon time. At the same time, it’s an overlooked metric that is often wrongly measured. That’s why it’s time for a change! This comprehensive guide covers everything you need to know about running economy (RE): from theory…
Yes, power has advantages over speed and heart rate. But if you want to fully exploit its potential, you need to know how your running or cycling power is composed. How much power is coming from the aerobic vs the anaerobic energy system? And which fuel source contributes most to your power output? In this…
A Functional Threshold Power (FTP) test is easy to perform, you only need a power meter. However, the insights you get from knowing your FTP are also limited. In this article we share what science has to say about FTP. We also introduce a very similar test protocol that gives you a full view of …
In this partner webinar with Azum, Sebastian Weber talks about creating efficient and effective training plans. Theoretical basics are linked with application examples from practice. Agenda Differentiating primary and secondary goals Timing, timing, timing: how long, how often, how many repetitions? Periodization & Structure: introduction use of macro-nutrients to make informed decisions about training &…
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