Rob Hall

Roadman Cycling Collective +

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Roadman Cycling Collective +

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17 contributions to Roadman Cycling Collective +

Thomas Whelan

1d •

General discussion

VO2 interval lengths

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.

New comment 5h ago

Rob Hall

1 like • 1d

I've seen this study referenced as the basis for short intervals: Bent Ronnestad 2020. Scandinavian Journal of Medicine and Science in Sport.

Rob Hall

1 like • 1d

They compared short intervals 3 sets of 13 X 30s:15s versus long intervals 4 sets of 5 min VO2. The shorter intervals had better results on various outcomes. I've tried both and wonder if the traditional long 4-5 min VO2 efforts might be better for me as I find them harder as I"m not as good at sustained power and I'm better at on/off power, the longer intervals better mimic racing efforts, and they build the mental toughness of staying on the pedals with burning legs and lungs.

Keaven Dionne

1d •

Wins 💎

2min PB

Get another PB while doing descendent Vo2 today. Beat an old Numbers of 2023 while doing my best climb on Camilien Houde (the climb of the Grand Prix cycliste) . My 2min was 433watts and get the climb sub 5min . Big achievement for me. Today I wanted to beat that 2min Even if the rest of the workout will be scrap.. so I did a 20w improvement to get 453w/2min.

New comment 1d ago

Rob Hall

1 like • 1d

Beauty!

Victor Gibson

5d •

Nutrition

100g carbs in 500ml DIY drink

Hi all — looking for advice on a DIY high-carb bottle. I’m planning a 500ml bottle with 100g carbs using maltodextrin + “dextrose” (glucose) (I can swap to fructose if that’s smarter). I’ve seen suggestions that maltodextrin + fructose is better for higher intakes, but I’m not sure on the best ratio or how to avoid GI issues with such a concentrated mix. Questions: - If aiming for 80–100g carbs/hour, what ratio would you use (e.g., 1:0.8 malto:fructose vs 2:1)? - If I stick with maltodextrin + dextrose, is it meaningfully worse than adding fructose? - Any practical tips to reduce stomach risk with 100g/500ml (sip + chase water, split across bottles, etc.)? - - How much sodium/electrolyte would you add to a bottle like this? Context: UK riding, mix is mainly for longer rides; I can carry an extra water bottle. Thanks — interested in what’s worked in the real world (and what’s backfired).

New comment 2d ago

Rob Hall

1 like • 3d

I"ve been making my own home sport drink for years. Amazon delivers me maltodextrin (glucose) and fructose powder. I use F2C for the sodium. You can mix whatever concentration suits you. I started with a dilute mixture and worked my way up to tolerating a higher concentration. My standard 750ml bottle is 60gm maltodextrin, 40 gm fructose, 400 mEq sodium. I'll up the sodium if it's hot. Per serving cost is probably $0.50

Blair Corey

4d •

General discussion

Cold Plunges?

Someone was just promoting a gym to me, they were selling me on the fact that they have a cold plunge there. What are the thoughts about Cold Plunges? Sounds like possible recovery benefit, and reduction of DOMS, at the expense (if within 4 hours of a S&C) inhibiting hypertrophy (by up to 10%). The blunting of hypertrophy might actually be a good thing for our sport? Assuming this could have merit, Would a full on cold plunge is needed? Could getting a bunch of ice packs (reusable if you have the freezer space) and ice cubes might work? If it is worth while? If time allows maybe a topic for the Q&A.

New comment 3d ago

Rob Hall

0 likes • 3d

Good for recovery (if you have to race the next day) but not for adaptation. Legs in the river for stage races, but I don't use it during the rest of the year.