How do WorldTour cyclists train across a season, how do you profile a rider and decide what to work on, and what should amateur cyclists and triathletes know about cadence, easy riding and durability?
Björn Kafka coaches for the Uno-X Mobility WorldTour team and has also coached athletes to world and Olympic titles and medals in mountain biking, track cycling, and even snowboarding. He is also a co-developer of the A Faster You platform, formerly Aerotune.
HIGHLIGHTS AND KEY TOPICS:
Profiling a rider from the power curve: which durations to read, and why a rider can be too efficient in December.
The off-season plan for the typical age-group triathlete with a low VLaMax and a threshold already close to VO2max, and where cadence and fuelling come into it.
What a look at 22 masters athletes with unusually high 4 to 5 minute power showed about how much they eat, and the cost of chasing race weight.
Self-profiling for self-coached triathletes: three test durations, which bike to test on, and why a weak number is not automatically the one to train.
Inside a WorldTour year: off-season volume, how volume changes before key races, weekly training patterns, and key sessions for GC riders and Classics riders.
Cadence as a training tool, from fibre recruitment to what it changes for a triathlete who mostly rides steady.
How easy the easy rides should be, from a GC rider to a punchy rider to an amateur on ten hours a week, and how to fit more volume around work and family.
Durability: why there is still no good score for it, how to train it, and whether it deserves to be called a fourth performance factor alongside VO2max, utilisation and economy.
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