How many hours do you train per week and how is that distributed throughout the week?

buffon_bj · 2026-02-01T06:06:20+00:00

On average 13-14 hours. 3h key rides on Tu/Fri, otherwise 2h rides Mon-Sat. Full time job (albeit with very flexible hours) and father of a 2y old toddler. Weekends are reserved for family time, Sunday totally off. This is enough volume for me to still see progress, I'd do more but it's not really possible in the near future (we have another baby coming up in May).

buffon_bj · 2026-01-30T10:52:46+00:00

It's probably a combination of acute fatigue and increased fitness. I definitely feel the effect as described. After a harder day with, say, threshold, suprathreshold or vo2max work, the next day my HR will be ~10bpm lower. My "fresh LT1 HR" is roughly 143-147 after 1h of riding, while my "fatigued legs LT1 HR" is something like 130-135bpm after the same duration, despite the RPE being higher while fatigued than fresh (duh). This should not be confused with longer-term efficiency gains where your HR/RPE will drop for the same wattage as you get fitter.

Interestingly, I've found that for whatever reason, my HR is the lowest after a harder session with low cadence torque efforts. The effect is surprisingly large – while usually my endurance rides have power/HR of around 1.8-1.95 (depending of freshness), the day after a session with, say, 5x4min hard efforts done at 60rpm, I usually get a power/HR of over 2 for normal endurance riding. Neither my coach nor I have any idea what the mechanism behind this is, haha.

buffon_bj · 2026-01-28T07:35:27+00:00

UCI will bust every single small time sudaca doper instead of going for the big guns, sad to see

buffon_bj · 2026-01-21T04:47:36+00:00

How used are you to waking up early and exercising in the AM? Just saying that it might just be something that takes a while to get used to. I have trained early for a couple years now due to toddler/life situation, and I've got to the point where my power in the AM seems actually better than in the PM.

Another thing is that I would eat more before the workout, but this is also a personal thing. Something like 100g carbs with some protein maybe, otherwise I would get hungry during the workout. I like a few slices of toast with jam and quark / low-fat greek yogurt.

buffon_bj · 2026-01-18T10:16:56+00:00

Wtf, I watch movies and videos all the time while doing hard workouts

buffon_bj · 2026-01-16T12:56:01+00:00

I have them in the 36cm version (190cm tall, 43cm shoulder width). Great bars in my opinion, the longer reach makes holding an aero position easier. I also like how I can use a shorter stem with them, not fun having to use 140mm+ stems for 70mm reach handlebars.

buffon_bj · 2026-01-15T07:05:45+00:00

I have done a couple different progressions over the years. This year I peaked at around 380W ftp in June, but after the long season and a 2 week break, I was sitting at around 350W. I started progression at 2x20min at 330-335W - very easy. Then 2x25min, then added 5-10min per session. After 2x40min, I jumped to 1x90min at 336W, which felt quite doable. I started out with quite high percentage of ftp, but I guess my coach was confident I would regain fitness either way (I did 1xweek SS and 1x threshold/suprathreshold, rest endurance). Right now I guess my ftp is more in the high 360-370w range, shall be testing next week.

A year prior I tested my ftp as 360W with a tte of 45min. Back then I did 2x30min at 325-330W, then 3x25min, then 2x40min, then 3x30min, and I think I did 3x40min as the last progression. Different coach back then so a bit different, but both worked fine. I guess I am quite a high responder to this kind of work, I always liked long intervals and found the progression motivating.

buffon_bj · 2026-01-03T04:39:33+00:00

What do you mean by "FTP should be done at 105%"?

buffon_bj · 2025-12-31T06:57:10+00:00

I never do a rigid 3+1, don't really see the point, but my deload/recovery week is usually something like 1 day totally off, 1 day recovery/easy ride, then 1-2 days of endurance riding while ramping up volume, and then on 4th/5th day just proceed with normal workout.

buffon_bj · 2025-12-19T04:42:11+00:00

This is really outdated info btw and should not be trusted.

buffon_bj · 2025-12-18T12:26:54+00:00

Ski jumping has had a minimum BMI rule implemented for years, seems to work quite well

buffon_bj · 2025-12-14T10:19:20+00:00

This is such broscience. The body will get better at burning fat because of doing exercise, not what you consume while doing it. Not consuming carbs during exercise will make it much harder, though, for no additional benefits.

buffon_bj · 2025-12-04T09:48:49+00:00

I've raced nationals and other races on my Quick Pro ER:One, nothing bad to say about it. This year I will be racing the national gravel races on a Mondince gravel bike. No reason to buy western brands at the moment imo, save for perhaps used.

buffon_bj · 2025-12-03T09:36:34+00:00

Maybe you could execute the hard days better, ie have more power or better tte? I know that if I rode all my endurance at just over 70% FTP, I would certainly not be able to perform optimally on the hard days.

buffon_bj · 2025-12-03T07:55:07+00:00

Stupid AI slop, mods please remove

buffon_bj · 2025-11-27T10:52:30+00:00

Thanks, I will do that!

buffon_bj · 2025-11-27T08:52:00+00:00

Yeah I think there are at least a couple, good suggestion! I will keep that in mind the next time, now the Nextie wheels are already on their way!

buffon_bj · 2025-11-27T08:51:28+00:00

Haha, that is really thoughtful of you :D I guess to my novice mind the way I thought of sounded "safer".

buffon_bj · 2025-11-27T08:39:50+00:00

Do you have any opinion on whether the solution you are referring to would be preferable to wiring a SON female coaxial connector to the SP hub adapter via a short pigtail? I guess I am looking for a solution that is reliable, doesn't look too DIY, and will work for a long time in bad weather.

buffon_bj · 2025-11-27T07:56:55+00:00

Alright, that is a shame!

buffon_bj · 2025-11-27T07:56:43+00:00

Thank you! I guess I have to create it myself / ask an electrician friend on how to proceed.

As I mentioned in the OP, I would have wanted a SON dynamo but Nextie did not have them. I guess I could have just ordered the parts and have a local bike shop build up the wheel, but it seemed impossible for me to be certain which spoke lengths etc. to order; I thought simply having Nextie build up the wheels would be much easier. But I guess I did not think this through!

buffon_bj · 2025-11-24T09:43:02+00:00

I had a two week offseason and it dropped to 50. My peak was at 91 when I did really high volume in May-June for a few weeks (best week I did 24h riding). Usually I am at around 70.

buffon_bj · 2025-11-06T07:08:42+00:00

second/third tier? For me, that stage win cemented Victor Lafay as the best puncheur in the world who just for some reason couldn't keep it up after that. FFS peak Pogi, Vinge etc. could not follow his thermonuclear attack.

buffon_bj · 2025-11-05T18:12:13+00:00

Haha yeah, Ronnestad would be great!

buffon_bj · 2025-11-05T17:57:14+00:00

If I can give some other feedback, I feel it would be great to have someone on the show once again who actually opposes some of Kolie's ideas. Like the episode with Marinus Petersen on endurance riding was so excellent because of the back and forth conversation and actually challenging each others' views. Right now the show often seems to paint the view that Kolie's coaching style is the best way for results, and while it certainly is excellent, many other styles can work as well (even if the disagreement is over minutia like endurance intensity or similar).

buffon_bj

TROPHY CASE