Folks, delighted to add an amazing new resource into the Nutrition module. It's the start of a series i'm building with Dr David Dunne. David is the co-founder of Hexis and consults with or directly manages the Nutrition for over 30% of all World Tour riders. In this masterclass we unpack the idea of “gas in the tank” and how to line up your fuelling with the actual demands of your training and racing. We walk through the four big building blocks that really move the needle for performance: understanding your session demands, planning your carbs across the day, matching your gas levels to key workouts, and using feedback to refine things over time. He also shares some really cool data from Bob Jungles Tour de France stage win, showing exactly the energy costs of winning a tour stage. It's in the Nutrition Module in classrooms. Here's the link https://www.skool.com/roadmancycling/classroom/fae2c6a7?md=bfadc617ba694396acf32af4a70a9b89

Last week I was chatting to somebody who was using hexis and it seemed like he was really underfuelling. Sounded like he was empty when starting the sessions and I got the sense that energy was down significantly compared to normal. He had been using hexis and was happy with his progress but all of a sudden it seemed like he was way hungrier than normal and something wasn’t adding up. He checked his weight goal on hexis and somehow it had slashed his weekly weight loss goal to 1.8kg! He was almost at his target weight so he definitely did not need to lose the last couple of kgs that fast. He definitely didn’t intentionally set the weight loss to 1.8kg so I don’t know if he hit a button by accident or if the app just 💩 itself. Just be careful and check that you have the correct weight target set whether it’s to lose weight, maintain weight etc. You need to check this on the website not through the app. Under profile, then Health & Performance, then move the slider to a "healthy" deficit. Usually .5kg a week. “In my case it was set to a 15% caloric deficit, and the more I exercised the more it would trim my calories. I was wondering why when I completed workouts I would lose 200ish calories off of my day.” Might just be a once off thing but this could have had big implications if it went unnoticed.

Some equipment chat today. Nothing massively insightful but I said I’d share it anyways. This post won’t be for everyone so I am just highlighting that now in case you are bored stuff reading through this. I hope that Malte enjoys it though 🙏😭 Wheels are the Vision Metrons in the 45 and 60mm options. Internal 23, external 32. Steel spokes. Not the lightest or the fastest but they aren’t a disadvantage - some teams on Shimano wheels or DT Swiss or swissside for example 🤢 Picnic and FDJ can be thrown in here too. Even Rovals are not my cup of tea - too narrow unless you are on very smooth roads. I’m quite picky on wheels as you can see but Vision gets a pass which is good. Theres no mainstream world tour wheel brand which gets a gold star from me - you need to go to Panda Podium for that. Bahrain which is another Vision sponsored team are using the gravel wheels for the Belgian classics which are a nice bit wider. They’re using 32mm front and rear which would sit quite nicely so I’m hoping that the EF guys get to use them too for the Belgian classics in particular - big gains. Otherwise they are going using the Vittoria Corsa TT tyres in a 30mm as their standard race tyre. The training bike has a 52 x 39 (sram) chainring and for races they’ll have the option of 54 x 41. Not sure about 1 x options yet but hopefully they have them. I completely disagree with 1 by for road unless you have deep pockets where you have multiple bikes or live in Florida or something. But for pros the aero and weight gains are definitely worth it. They’ll probably use the gravel groupset too for some early season classics but we haven’t heard about this yet. They have a guy who is the aero/equipment expert so riders can message him as much as they like to theorise some potential equipment decisions for particular races. No two races are the same so it does make sense to tinker around with different wheels, tyres, gear ratios, skinsuits and so on depending on the course. I can imagine that Malte would regularly avail of this service 🤑🤑

I want to start today's daily accountability because I feel like I rocked my over/unders. No problemo.

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