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May I ask, why soy milk and not regular cow milk? Is this a trend thing or something?

Did you make a video about how to pack your jersey and fuel on the bike? Something I always have trouble with on fondos. Great vid. Thanks.

My sprit power is 450 watts lol

all the other nutrients listed on the commercial products are really just for marketing. micro grams. I'd put a shake of salt in the drink too. Well done presentation.

Currently trying to figure out how to do this in 3 weeks

Can anyone recommend a good electrolyte drink that just has glucose or fructose and not high fructose corn syrup like Gatorade or power aid? Stevia bothers my stomach for some reason

Great point about the money.

Great video. I think there's a huge benefit for those who have other stresses in their life that ergo can take the cognitive load off. I've got a few young kids, and without ergo I would struggle to motivate myself to think through a set while tired! Do hate the slow pickup/spiral of death in short ones though so you're on the money Jesse!

After 55 years, my system finally has simplified to pure paraffin, as sold for canning - the cheap, clear white stuff, Not candles that have stearic acid and things added. Cleaning has been to use Naptha, aka Coleman stove fuel, but since COVID it has been impossible to buy. I would just put the removed chain into a skinny plastic 12oz soda/water bottle, add 2 oz of solvent, agitate, lay on its side to soak for an hour, then drain to another bottle, add another oz and repeat. When solvent stays clean, drain again and remove chain to dry. On an old hot plate and stainless steel pan about 6'' across, with about 3cm of cold wax, lay the chain flat on top; turn on just hot enough to melt, not burn the wax (units vary), and as the wax melts the chain slowly sinks, letting air bubbles within links escape. Stir for a minute, sit not that long, then extract with pre-fixed wire or similar - including the quicklink, lifting slowly to let hot wax drip back down, then lay out on some layers of newspaper to absorb excess. When cool, install on bike, and slowly pedal several yards to release stiffness. No wax solution works as well. Additives add $$$ but with negligible gains in friction reduction or longevity over just paraffin.

All you female cyclists needing a coach... do you really want a perv like this in your life? A guy who sees a bike tool and thinks about vaginal stimulation.

"I got the vibrator"... this guy's true colors are coming out in spades... first he's a diehard supporter of the CCP.... now he reveals a douchbag side.

This is the cheapest/poorest bastard in the cycling world, wearing a Rapha shirt 🤣

Key points of Lachlan diet were that it was cheap and fast. With your advices It definitely became more balanced and healthy, but also much more expensive and time consuming to no surprise :( Interesting and insightful breakdown

Interesting...

To avoid the liquid overage and needing the bigger flask, consider that sugar will consume about half its weight in volume. In other words, 500g will be ~ 250mL. Since your total volume is 500mL (250mL * 2), add 250g of water to your 500g of sugar and you should be pretty much spot on splitting between the two flasks.

How are your teeth?

I feel like the next video should be about APE cycling :) his diet or maybe the bonkers ftp gains.

Brilliant analysis with really practical changes. I would also suggest he sits down, and eats more slowly. He was eating like a teenager/ child 😂 But....good on him sharing his video as a warning.

Late to the comments but, drugs aren’t a thing in lower level cycling? Drugs in every sport at every level where there is winning and losing, drugs are present. Certain UCI low level events when it’s announced drug test will be in place, 30% of the field didn’t sty.

I think a good strategy for carb load would be 2 days before split 50-50% of 12g/kg. As the glycogen replenishment takes some time.

A very helpful video for a returning cyclist. I have a question - Is petrol a good substitute for the mineral turps?

Lactate testing been around and used in cycling, running ,rowing wat before the Norwegian method. The Norwegian method just been advertised more and brought Lactate testing in the media more. Lactate testing is king for performance, no guess work. Betrer than hr as hr has too many variables.

the video title is "almost" accurate... As a matter of fact, it should have been called "how I got BACK to MY pro fitness in 21 weeks" first : 20 hours a week of training, especially with sweetspots sessions inside, is not something a basic guy can do. You need to have been close to that level before. It takes a few years (not a few "weeks") to be able to handle such volume of training. second : you've lost 6kg, and you already had a skinny (pro like) body frame....so, of course, no mistery, if one looses 10% of its weight, one is gonna improve it's FTP/kg by 10%. So, no mistery there. So take ANY pro or cat1, let him indulge on food for a few months, ask him to stop training, his fitness will go downhill. But put him back on the saddle, 30h/week (something he's used to), take junk food out of his diet, and let him recover plenty (siesta, massages, no family, no work stress), well...he'll be in top shape in a matter of week, yes.... Now take the average trained 80kg working 5days/week family guy, put him on a saddle for 15 h/week....he will beg for mercy in a matter of a fortnite, will start binge eating his fridge, and will probably go and see a doctor for his wrecked knee.😂

8:25 thanks for this. I had unrealistic expectations when going to wax. Wish I'd known this beforehand. It wouldn't have stopped me from using wax but the tinterweb had me thinking it would always be perfectly clean.

How do you explain the "being to fresh from the taper" hurting your performance physiologically?

Muscle memory

Norwegian method is a large amount of epo

Argument 4 also involves a trade-off. A High-Fat, Low-Carb (HFLC) diet can increase the levels of various transporters, such as the Monocarboxylate Transporter 1 (MCT-1), which facilitates the uptake and utilization of lactate as an energy source. Additionally, many HFLC athletes strategically incorporate carbohydrates during their training regimens to ensure they maintain the metabolic flexibility to efficiently burn carbohydrates during intense training sessions or competitive races. This approach allows them to benefit from both enhanced fat oxidation and the ability to utilize carbohydrates effectively when needed.

Your third point is also flawed. Firstly, fructose is known to have a detrimental effect on training adaptations. When it comes to glucose, why omit the discussion of starches? High carbohydrate oxidation rates occur at the expense of fat oxidation rates. Therefore, your argument contradicts itself. Athletes can either burn up to 2 grams of fat per minute at 90% VO2max or rely on carbohydrates for fuel-it's a trade-off between the two energy sources. By focusing on high carbohydrate intake, you inadvertently reduce the body's capacity to oxidize fat efficiently.

Your second point is moot, as research indicates there is no significant difference in the rate of muscle glycogen synthesis between LCHF (Low-Carb, High-Fat) and HCLF (High-Carb, Low-Fat) diets. For a detailed examination, refer to the study 'Metabolic characteristics of keto-adapted ultra-endurance runners,' which provides comprehensive evidence on this subject. This research demonstrates that despite the dietary differences, the speed of muscle glycogen replenishment remains consistent across both dietary approaches.

So, you select a study by Podlogar, extract a single paragraph, read from it, and then consider your argument complete. Did you delve into the referenced sources? Podlogar states, 'A recent study indicated that the capacity to utilize fat during exercise in an overnight fasted state is best correlated with CS activity [162], a marker of mitochondrial content [163] that is itself well correlated with training volume [144].' If we examine source 144, it asserts that 'Exercise training volume is more important than training intensity to promote increases in mitochondrial content.' This opens up an intriguing line of inquiry: could it be that LCHF (Low-Carb, High-Fat) training enhances recovery, thereby enabling a higher training volume? This hypothesis challenges the conclusions drawn by Podlogar. By improving recovery times, athletes on an LCHF diet might be capable of increasing their training volume, which, as source 144 suggests, is crucial for boosting mitochondrial content. Moreover, anecdotal evidence from LCHF athletes supports this hypothesis, with many reporting enhanced recovery and the ability to sustain higher training volumes. This is further corroborated by the use of ketone esters in professional cycling teams, which is purportedly for the same benefits-improved recovery and increased training capacity. If this hypothesis holds, it fundamentally questions the points made by both Podlogar and your interpretation of them. It suggests a potential paradigm shift in how we understand the relationship between diet, recovery, and training volume in athletic performance.

3 bowls of cereal, Jesus 😂 Still think soya milk is the main issue 🤣

Have you got any more training videos planned Jesse?

Very good advice! Listening to the body is key; no matter the theory in books. Can you make a video about training athletes? How to be a better coach

With the new bike, can we get an updated version of this?

7:00 You said not to degrease chain after initial application, but here you are saying to re-apply turps after 100km?

Is there a training/diet program to follow? Thanks.

Eat pasta guy!😜

Went from 4 watt/kg to 5 watt/kg in 8 weeks. This is what we call god-like genetics.

I'd be VERY surprised if a 20 minute max workout for a beginner gets to 95% of a whole hours effort. Sure, for a cyclist that has been training and has undertaken numerous 1hr sessions ok. Just think a beginner would lack the stamina. Its like a 1/3rd of a marathon runner saying it would be good at 95% of a full marathon.

Hi! What is your shoulder width and what handlebar width do you use now? And what a model of the handlebar. Thanks in advance.

Common Jesse, stop trying to twist Daniel’s words. Let the man finish 😂

The study in 30:22 proved that strength training doesn’t replace sports specific training. The strength group is less efficient than the sprint training group. For all we know, the strength group hasn’t touched their bikes for the duration of the study. They may very well be peddling “square”. No athletes in real life train like this. We use strength training to complement not replace sports specific training. So I would do a follow up study with the following protocol: after the initialisation period, we will have the control group doing sprint training only. The strength group, would replace half of the sprint training with strength training keeping overall workloads equal to control group. That way, the strength group still get the benefit of specific training, even though they are doing less of it. If they then manage to beat the control group, that would prove strength training does bring extra benefit.

From my personal experience, lack of basic functional strength is certainly a performance limiter. So some level of strength training is needed to bring you up to that level and certain volume of strength training per week is needed to maintain that level. However, once you get to that level, more doesn’t make you faster.

Would a low oxalate paleo ketogenic low protein diet off set the acid formation as well? Ie avocados meat and eggs ?

Brilliant video thank you

Years ago, when these type of headphones first came out, I tried wireless headphones for my gym workouts. They were top quality and cost over $100.00. But when I moved around (walking, shifting), the air interference with the signal from my phone was unbearable. I returned them. Did you have any interference with the signal as you rode your bike?

Full finger gloves are key to my riding. I ride mixed gravel road and trail. In 25 years of serious adult riding full finger gloves are up there with disc brakes as best of bicycle quality pursuit. Years of digging through motor cross gloves looking for sets with less padding and softer protection. Finally in 2015 good basic full finger protection became mainstream.

Short sharp to the point… perfect 👌

I thought you had a clue about food until I saw this video. Makes me wanna throw all the things I thought I learned from your channel right in the trash bin.