Did you ride today? I’m jumping up on the indoor trainer for vo2 session in the next hour

These seem to fall into two camps, either stuff like 4x4, 5x4 or very short 30/30 or 40/20. What's the consensus? One kind a waste of time? Or both equivalent and good to interchange.

Hi coaches. A sprint training block will be new for me. In a polarized (or pyramidal) model with the 80/20 intensity distribution, how many days per week would you incorporate sprints? Does a sprint session count as an "intensity" session? I would guess a low volume 4 X 15 sec would not, but a full tabbata session obviously would. Do you believe in the cross over effect with weight training and sprints. I imaging they would support each other, both using the ATP system primarily. If combined on the same day, would the sprint session would be first to maximize freshness? For the non-sprinters in the group, it sounds like the goal of the FTP block is neuromuscular firing adaptations to help muscle recruitment to "raise the ceiling", is that correct? You know what would be a great study? Take muscle biopsies to determine fiber type predominance, then study the FTP response to a sprint block. In your coaching experience, have you noticed any trends. Does a TT rider (slow twitch predominance) respond better to a sprint block than a sprinter (fast twitch predominance)?

Wanted to share the January Development Roadmap for the community so you can all know what to expect. It's been an amazing start to the year and we've some really cool projects in the works to bring you. The ambitious aim is to get all this delivered by the end of the month.

Hi guys, just few random bits from me today. Ended up writing a lot about the EF thing later in this. It’s more of a diary for me nearly but happy to share it here - no pressure to read it 😆 It’s quite long ☠️ Been a busy week with all of the new people coming on board! Looking forward to working with you all. If anybody hasn’t replied to my messages about attaching to the trainingpeaks account and/or completing the onboarding and availability docs then please let me know so we can get started on training. We won’t upload any training if we don’t know anything about your schedule or your life! Also if you didn’t see the post the other day about the 1 on 1 calls then please reach out. I’ve been finding it tricky trying to remember everybody’s names and it is hard when I’m just reading documents and looking at training without really knowing anything about the person. It’s been really beneficial speaking to people and seeing what motivates them, what their challenges are, health issues, what works for them, what makes them tick etc. Even putting a face to the name is really nice. So please reach out and let me know a time that suits. Trying to familiarise myself with everybody but I feel like I have a better sense of some people more than others from attending the weekly meetings etc. I know Anthony said this the other day but please try and ask questions to the group instead of privately when possible. Issues like hexis, fuelling/eating, syncing rides, erg mode, turbo trainer questions and so on. Coaching chat. I’ll probably put something up here in the classroom at some point as it may be beneficial. But one assumption I work under as a coach is that if I don’t hear anything from the athlete then I believe that everything is fine. I’m assuming that you’re happy with training and all is going to plan. If you’re completing all the workouts as planned and to the best of your ability then there isn't much feedback to give. You have to present any issues or concerns to me and then we will figure it out and do what needs to be done. But otherwise I assume that everything is good. Especially with so many people on erg/ turbo at the moment - it’s easier to complete the sessions exactly like they were planned once you hop on the bike (certain sessions we expect drop offs in power of course eg. Tabatta, sprint sessions etc. but youve essentially followed it perfectly in my books)