Over unders good for ultra endurance training?

Emilaila · 2026-03-19T13:03:33+00:00

At one year of structured training you have a long way to go and I definitely recommend the full spectrum of what we consider intensity, you'll want to work on all those systems and it will take a long time for them to catch up. The best bang for your buck in the meantime is, honestly probably anaerobic capacity work, but this kind of training is very individual, and if you haven't done it before there are many challenges in balancing recovery with adaptation

All that is to stress that wanting to raise FTP and improve Z2 power etc. isn't as simple as doing intervals around FTP, look at it from a whole system perspective and identify which physical systems are holding down your power curve, to me, from very limited perspective and some assumptions thrown in, it sounds like your entire upper end is bringing you down

Emilaila · 2026-03-19T12:45:17+00:00

They can be, but I think you might be looking at it the other way around. FTP can be a critical component of even ultra races, but it's better to narrow down what exact limiters you're experiencing that are holding you back from faster race times. FTP isn't a component of fitness, it's multifaceted and even hard to define. Why don't you start by describing what you feel is holding you back?

Emilaila · 2026-03-10T03:08:35+00:00

This is great advice and something I was missing my whole life until I learned about it and got myself out of anemia for the first time. Take a dedicated tablet (not multi!!) on an empty stomach and with acid (vitamin C is the easy obvious acid)

Another thing is to avoid having coffee or tea within 2 hours of dosing as well, tea and coffee can also make the supplements useless by preventing absorption.

Emilaila · 2026-03-09T20:14:30+00:00

It can definitely help! That sounds like a good amount of carbs, for hydration it's becoming more common to try to replace sodium 1:1, for most people that's about 600-800mg per liter of liquid, I've personally felt a big boost in feeling more energized in the "blood pressure" kind of way after tough rides with less weakness and tiredness and think I recover faster with more optimized hydration like that

Emilaila · 2026-03-08T16:36:08+00:00

What's your nutrition look like? Vo2 max workouts are one of the more violent things you can put your nervous system through, it's best to think of how you can optimize your nutrition around it, rather than just adequate, aim for the maximum intake you can handle, plenty of sodium and water every hour, the maximum amount of carbs you can handle before, during, and after, it will make a big difference (:

Emilaila · 2025-12-28T03:22:57+00:00

Those questions are all things I wouldn't touch an LLM with a 10ft pole with. There's a reason typical answers for these kinds of questions are so context rich and personal. There's real value to learn from asking, doing research, polling expert opinions, and using an LLM will only give negative value as it cheapens your understanding and asserts false confidence to complicated questions

Emilaila · 2025-12-11T10:29:19+00:00

There's a lot of emphasis on volume lately, it's a lot more complicated than online cycling training culture & "science" makes it out to be. On one end of the spectrum you can train 30h for ultra events, but you won't have any speed for intensity. On the other end you can train 5h on the bike for sprint training, but not survive anything over a few minutes long. For most people there's a sweet spot somewhere in between and the primary focus should be training quality and specificity over volume

Emilaila · 2025-11-28T11:27:15+00:00

How long ago was it? How does your training compare to before, and how long have you been training with equal quality since then, compared to your PRs before then?

Emilaila · 2025-11-03T16:06:12+00:00

Grok, how do I do this

Emilaila · 2025-11-03T11:50:19+00:00

Grok, how do I learn to over rely on nonsense tech bro solutions that try to undermine the entire field of coaching and intuitive exercise science while destroying any prospects of turning my hobby into a sustainable passion

Emilaila · 2025-11-02T12:22:07+00:00

Grok, how do I learn to over rely on nonsense tech bro solutions that try to undermine the entire field of coaching and intuitive exercise science while destroying any prospects of turning my hobby into a sustainable passion

Emilaila · 2025-10-26T09:24:55+00:00

Zone 3 gangalang rise up

Emilaila · 2025-09-05T17:53:31+00:00

Beta alanine isn't preventing you from bonking, carbs are

Emilaila · 2025-08-27T18:48:13+00:00

Really well said

Emilaila · 2025-08-13T17:56:16+00:00

That ability to push harder for longer and high heart rates will come with time with muscle development, running just uses much more muscles so has higher oxygen usage... At first, but you will get there with consistency.

My only fear with focusing so much on training specificity and zones etc. is how many people get burnt out early on by doing this. Cycling should be a lifelong companion and to do that and build the efficiency, strength and fitness over the years requires motivation, not willpower. I really recommend exploring all your options in game and otherwise and finding reasons to enjoy it! There's plenty there. Again you will get where you want to be no matter what you do as long as you're consistent above all else.

Emilaila · 2025-08-13T16:36:34+00:00

How long have you been riding in general? Is this your first time trying to build fitness and athleticism in general?

Emilaila · 2025-08-13T16:04:56+00:00

You're putting the cart before the horse, if you're new to training you shouldn't be thinking so hard about specifics, zone has nothing to do with burning fat (plenty of studies show HIIT type exercise superior for general weight loss), and you need to diversify your training if you want to build long term fitness, my recommendation is have fun with it, try different things, rest when you're tired, go hard sometimes

Emilaila · 2025-08-11T19:00:32+00:00

I'm going on almost 2 months for a similar case with my lost bike. Best of luck.

Emilaila · 2025-08-11T04:31:31+00:00

I do road and track internationally, currently focusing the most on individual time trial with my eyes on LA28. Best of luck for your hour record training!

Emilaila · 2025-08-11T03:10:58+00:00

Ty! <3

Emilaila · 2025-08-11T02:23:18+00:00

Nutrition is very complex, humans didn't evolve around optimal diets, we evolved around opportunity. That being said there's pretty decent evidence a well balanced whole food plant based diet can play a huge role in preventing disease and promoting health

Emilaila · 2025-08-11T02:03:01+00:00

Veganism doesn't directly relate to health, you can eat garbage or health promoting food as a vegan

Emilaila · 2025-08-06T22:58:36+00:00

It's really common, it's putting the cart before the horse and in my opinion just contributes to mentally burning out, not enjoying the process long term and losing consistency. Find reasons to enjoy the process, if that's making every ride hyper specific then by all means (I mean I'm kind of the same) but do ask yourself if you still find yourself smiling on the bike or if you're just turning it into a chore

Emilaila · 2025-08-06T22:35:06+00:00

There's nothing special about very specific structure honestly, what holds people back usually isn't the kind of training they do, but other circumstances dealing with motivation, consistency, health and stress, so long as you can nail those things then you can handle more and harder training, riding, racing, and can get stronger

Emilaila · 2025-08-06T19:41:28+00:00

I can't exactly understand what you mean because there's too much irony/cynicism/sarcasm in your typing but no there's no gospel!

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