Using metabolic profiling to streamline training programs

0:00  Okay. So, hello, a warm welcome here to a webinar about metabolic performance, about how we can use insight for better understanding what is going on into our athletes and also for better controlling the training and understanding also what is really needed in the races. My name is Den Loran, I'm the team coach of the Borehans School and also responsible for any kind of innovation in the field of physiology or in regeneration, nutrition and yeah, it took me already some years. We are working with some of the parameters that we are now

0:51  able also to measure with the inside software like the VO2MAC, like the lactate building rate. I will come to it in some of the next slides. And yeah, please keep your questions until the end of the webinar and I will try to answer as much as possible. So the presentation will be about 40 minutes and then we have 20 more minutes for the questions. So here we go. In a cycling team you have normally on virtual level about 25 to 27 or even 30 riders. And with different riders you also have different kinds of metabolic profiles. Every individual

1:35  is like it says individual. There are different approaches that you have to take. There are different steps or different developments during the career of every athlete and kind of riders like sprinters, like PC riders, like time trialists, like classic riders. So it's always really important when you are designing the training program to adapt your training to on one side to the kind of rider that you have. But for sure also on the other side to the goal that you want to achieve with this kind of rider. Now our team, we have now 14 coaches. So it's also something you are confronted

2:16  with different training philosophies. And we try to come all together at one point that we want to understand the metabolic mechanism behind every rider. And then to have some good exchanges that we want to understand the metabolic profile, which is about which training method we can use to change the metabolic profile in a positive direction towards the goal that we have with every rider. So the metabolic profile, what does I mean with this? It's one parameter for sure that most of us know or know is the VO2 max. So the maximum oxygen uptake, the aerobic capacity,

2:56  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

3:08  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

3:22  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

3:53  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

4:01  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

4:35  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

4:45  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

4:58  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, aerobic capacity, the aerobic capacity, the aerobic capacity, aerobic capacity, the aerobic capacity, the aerobic capacity, aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

5:07  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

5:16  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

5:25  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

5:34  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

5:42  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

5:50  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

5:59  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

6:23  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

6:41  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

6:59  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

7:13  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

7:21  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

7:43  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

8:18  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

8:31  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

8:42  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

8:56  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

9:17  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

9:33  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

9:49  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

10:06  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

10:23  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

10:40  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

10:56  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

11:13  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

11:30  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

11:47  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

12:04  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

12:21  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

12:38  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

12:55  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

13:12  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

13:28  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

13:44  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

14:00  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity,

14:17  the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, the aerobic capacity, you increase the buffering capacity. You can also learn your body to use better lactate by producing lactate shuttles. So that's something you can really train. So because lactate is not, I think that's what we know now in our days, lactate is not something bad. Lactate could be one source of energy.

14:48  So if you can better use this source of energy, you can even have a benefit from producing that lactate. You have an increase in the anaerobic capacity for sure with anaerobic training and also with, when you are using on the sprint ability, perhaps not at the peak power, but on repeating sprint ability, where anaerobic training can help you. On this sheet, perhaps you are a little bit surprised about VO2max, why increasing your anaerobic, or why increasing your VO2max with anaerobic training. I always mention this here because when you are doing really hard efforts,

15:26  so also in the anaerobic training, you are reaching your VO2max, or so you reaching this for sure you will have there some adaptation, but it's not the method of choice if you want to have an increase in VO2max, because then you want an aerobic training, you want increasing your VO2max, so you want to keep the effort really at VO2max power and not go over it, because then you had quite a mixture of different training adaptations. In one point you increase your VO2max, and the other point you accelerate your lactate billing rate.

16:03  So it's here on the sheet, but for sure VO2max training is more, is on the aerobic side, and that's how we should also see it. Then, an easy understanding of aerobic and anaerobic is, you have two rivals, so to make it quite easy, if you are training a lot on the aerobic side, one part of the anaerobic power or one part of the anaerobic capacity will decrease. On the other side, it's the same when you're just training always hard, when you're just training on anaerobic intervals, at one point your aerobic base decreases and your performance also decreases.

16:46  I think that's something we really should have in mind, not only when we are looking at one specific period, but when you're also looking at the development of athletes. Sometimes you have the situation that an athlete changes training system, coming from a training system where he's doing a lot of aerobic training, then suddenly changes in one year because he changes the trainer, doing a lot of intensity, his performance goes up, up, up, up, and then you think, oh, that is my way to train. That is how I should do it also in the next year.

17:18  But normally I can guarantee you, if the athlete continues like this and forgets to always stabilize his aerobic capacity, then there will become, at some point, another decrease in performance because it's always a balance between aerobic and anaerobic side. And inside software really help us to better understand where we are at the moment. So always when we make a measurement, we get quite a good balance, quite a good overview over this balance. How deep involved is the aerobic system? How deep involved is the anaerobic system? And which impact our training did have on these two capacities.

18:06  One thing we should never forget is we are working with muscles. So why do we have this difference, different kind of lactate billing rates, for example? A lot of it comes from the types of muscle fibers that you have. We know the type 1, so the slow switch muscle fibers. And then we have the type 2A and the type 2X fibers. So we know that the type 2A are a little bit more endurance than the type 2X muscle fibers. And when we have athletes with a high lactate billing rate,

18:49  generally, if we would do a muscle biopsy, we would also see that they have quite more fast switch muscle fibers than athletes with a lower lactate billing rate. That's something that I think is quite logical because the fast switch muscle fibers, they need more energy. They can produce more power, but they also need more energy. They need more glycogen. So always when you're using glycogen, you're producing lactate. And that's why when you have a high lactate billing rate, there's a high correlation with the amount of muscle fiber that you have.

19:23  What on this graph is important is to see when you are activating this kind of muscle fibers. Because after this slide, I come to some training methods, for example, to increase or decrease the lactate billing rate. And when you see here, the type 2A and 2X muscle fibers, they are recruited at around 75% of VO2 max. And then when the intensity goes up, it increases. So the amount of fast switch muscle fiber increases. That's also a reason why when we want to make fast switch muscle fiber

20:04  a little bit more endurance, we have to do a certain amount of intensity, a certain amount of... we have to recruit these muscle fibers. They have to work where we just go slowly. So just in a really easy intensity. Then we are working on the slow switch muscle fibers. We are working on the endurance of them, but not on the endurance of the fast switch muscle fibers. This also explains... Just remember this graph. I will come later to the training methods with... when we go on the big gear, what is happening there.

20:38  And the explanation is really easy to understand when we have this graph of the muscles fibers in mind. So, I've spoken now a lot about the VLR max, but why is it so important? So what are the consequences if an athlete, for example, has a high VLR max? So, a VLR max that is too high means that the athletes need a lot of carbohydrates during their efforts, even during low intensity. So, coming back to an example, Tour de France or Giro d'Italia or even one-week stage races,

21:18  the athlete is in the field. And even there, athletes with a high electric billing rate need more carbs than athletes with a lower electric billing rate. And at some point, we know the glycogen stores are limited. So, it could be a problem. If you need too much energy, it could be that you come to the... around the last 1000 meters or 2000 meters and that you don't... perhaps you are... you would be able to win the sprint, but you have not the energy anymore to produce enough power.

21:52  So, that's why a high VLR max, you should always be aware of that this athlete needs also more carbohydrates. Then also, the fat oxidation is reduced with these athletes. So, it goes in the same direction. We'll use fat oxidation. More carbohydrate needs means perhaps problems with energy supply or with energy during a long race. And what is also the case is one comes with the other. This athlete for sure is also using a high amount of fast-based muscle fibers. They are limited in endurance. So, yeah. It could be that the muscles are just tired coming to the...

22:36  at the last 1000 meters. And your good sprinter is perhaps not able to perform... how you would perform under fresh conditions. So, what happens if the VLR max is too low? So, low VLR max, you have a slow energy... slow energy mobilization. So, the explanation of lactate billing rate is quite easy. It is how much lactate you can produce in one second. Or, to make it easier, how much... how much energy you can produce, how much power you can produce in one second. That is all linked to the lactate billing rate.

23:13  So, if the lactate billing rate is really low, you are also not able to produce a higher amount of power. And when we... when you come back to situations like after the corners or when some athletes start their attack. Or when you go on a criterium, so the short race is in a round. There, the athletes will always have problem to follow because it takes him... he is too slow in mobilizing the power. So, he could go for a long time on a good speed. Perhaps also has a high threshold, but he is not able to accelerate.

23:49  And that is the... one of the disadvantages with a low lactate billing rate. So, a poor power mobilization or power production. Tempo changes are a problem. And often when the athletes come to that point, and when some tiredness come with it, they feel like... yeah, like flamm on the bike. So, slow reactions and... yeah, they say, yeah, I can go, go, go. But there's nothing about explosivity. There's nothing about just trying to change the rhythm. And this... this is what could happen with... if the lactate billing rate is too low.

24:31  Now we know what could be the effects of a high and a low lactate billing rate. For sure, every type of ride... For sure, we have to find out what is the best lactate billing rate for every rider. So, what lactate billing rate should we have for a GC rider? Or for... Or for... Or for... Or for... Or for a time trialist. So, that is something... We have to find out. There are some numbers, some quite... Base values that you say, okay, perhaps for a GC rider, it's good to be around...

25:02  0.3, somewhere around this. Some guys lower, some guys perhaps a little bit higher. The classic rider around 0.5, 0.6. And the sprinter perhaps 0.8, 0.9. But these are only rough values. My... My experience shows that you really have to see it individually. And really see how is... So, you measure the lactate billing rate. Or you measure the metabolic profile. We have to max lactate billing rate. And see, okay, that's what we have now. That is the performance we have. At the second point, you measure again. And then you see what is the best for this kind of rider.

25:41  So, where do I want to target these values with the training? And to do this, you also have to know which training methods are... You need to, in this case, for example here, decrease the VLMX with training. So, what can you do? One point is constant regular training. So, it's regular training with higher volumes. You can decrease the lactate billing rate. Then, what you want mainly to do when you decrease the lactate billing rate is... You want to make the type 2 X muscle fibers more endurance.

26:15  To transform them into type 2 B muscle fibers. What is one training which is to ride around the sweet spot. So, sweet spot training. Also, something well known. And then, you have the force endurance training. With force endurance training, I mean... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class...

26:55  The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class...

27:42  The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class...

28:28  The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class...

29:14  The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class...

30:00  The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class...

30:46  The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class...

31:32  The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class...

32:18  The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class...

33:04  The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class...

33:50  The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class...

34:36  The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class...

35:22  The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class...

36:08  The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class...

36:54  The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class...

37:40  The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class...

38:26  The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class...

39:12  The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class...

39:58  The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class...

40:44  The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class...

41:30  The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class...

42:16  The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class...

43:02  The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class...

43:48  The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class...

44:34  The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... The class... As I said... At the beginning... Of the presentation... With the sprint test... We are... For the moment... We try to work out something... But we really... Focusing on the day one... That we have... The good results... And that... The software is able... To calculate the VLMX... And just to... Yeah... To show you... One practical...

45:12  Or two practical examples... How we did it... Here you see the changes... In the VO2MAX and VLMX... Of one rider... And here you see... The aerobic capacity... So the VO2MAX... And you see the... Here you see the treasure holes... And the... The VLM... VLMX here... So... Typically... At the beginning of the season... Like I mentioned... Quite high... And then it goes... Down and down and down... Over the season... Here we have a quite high... High peak of the VO2MAX... That was... After... A high altitude camp... Where we got quite high values...

45:43  And... Just before racing... And... At this... Yeah... The... That looked... Performed really well... So we saw also... The correlation between... Good test results... And... Also... Good race results... Because... To be honest... Good test results... Means nothing... If at the end... We don't have to... To result in racing... So... There we saw... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The...

46:43  The... The... The... The... The... The... The... The... The... The... The... The... The... What's... Really... Really... Really... Important... To... For... Ourselves... For... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The...

48:14  The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The...

49:45  The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The...

51:16  The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The...

52:47  The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The...

54:18  The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The...

55:49  The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The...

57:20  The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The...

58:51  The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The... The...