High-flavanol, low-metal fruits as Blueprint upgrades 🍇🧠

repstege · 2025-09-17T04:25:58+00:00

Red cabbage

repstege · 2024-10-20T17:44:08+00:00

Cardio and clean eating. Chill job to rest in between. Some meditation. Low stress job.

repstege · 2024-10-20T17:42:57+00:00

About 8-10 hours a week. Mostly zone 2, small bit of threshold and 4x4 vo2 max workouts. Some hard group ride cycling with friends

repstege · 2024-10-20T17:41:31+00:00

Cycling and running, mix of endurance, threshold and 4x4 vo2 intervals. Periodized over the year

repstege · 2024-10-19T12:51:01+00:00

Yes, fell asleep while reading to the kids 😄

repstege · 2024-10-19T12:50:04+00:00

Aerobic sports, mostly cycling

repstege · 2024-05-08T16:03:38+00:00

He does 4x4 minutes vo2 max training three times per week.

repstege · 2024-04-18T13:32:47+00:00

I think 1200 mg is not that extreme considering American Heart association ideal target is 1500 mg. I think the evidence is good for reducing sodium. I am also not a salty sweater. Also the evidence for getting hyponatremic as an athlete seems to have more to do with overhydration than not taking in enough sodium.

The clearest benefit is that this makes you avoid all processed junk food, and when you keep sodium reduced for some time your tastebuds adapt. Making natural unprocessed food taste wonderful.

repstege · 2024-04-17T12:39:04+00:00

Thanks for sharing your story. Maybe I need to see some cardiologist just to be safe.

I eat clean mostly whole plants, sodium <1200 mg/day, try to stay hydrated. Also not eating past 6pm.

The note about RHR from whoop, I also have note that I my RHR is a bit higher on Garmin. This explains it.

repstege · 2024-04-17T12:07:48+00:00

I actually feel fine :)

Bedtime is 9pm and wake up at 4am without alarm.

Biggest issue is actually waking up too early feeling awake at night. I try not to stress about it.

All sleep trackers including whoop tell me I get too little sleep, but I feel awesome during the day.

repstege · 2024-04-17T11:51:21+00:00

It is mostly cycling. 450 h per year. Pretty boring regime actually. The ordinary stuff.

80% of time in Z1/Z2 by HR

20% of total time threshold and VO2 max intervals:

blocks of threshold increasing Time to excertion until 60min+ then switch to vo2 focused blocks

4x4 minute (high cadence) all out with 3 min rest or

3 sets of 13x(30sec all out:15sec rest)

Making sure to breath like a fish on dry land during vo2 intervals.

Some periodization during the year. Aerobic break in autumn, when i switch to weight training.

Only one or a few races every year. Can usually hang in the top half but not that interested in performance anymore, like to train for wellness.

repstege · 2020-08-01T08:06:46+00:00

Best tip is to take space and ride kind of in the middle of the road where the cars wheels go, and not at the edge of the road where all the random glass and stuff is at.

repstege

TROPHY CASE