• Understanding how a gut training protocol is used to find the limit of what an athlete can absorb for race duration can help push this limit over time, at least once per week.

    In the 2018 Giro d’Italia, Kenyan-born British multiple grand tour-winning rider Chris Froome attacked around 80km from the finish line. He was a little bit down on the general classification at the time but won the stage, taking back a whopping 3:23 to a dangerous Tom Dumoulin. We were all left wondering, how on earth did he do that? If you go back and watch this stage now, Froome was constantly eating. Consuming carbohydrates from bottles and gels almost every time the camera was on him. This constant fueling left many viewers wondering — how much carbohydrate is possible to be absorbed over the course of an hour?

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  • Calculating your one-repetition maximum (1RM) is a common practice in weight training to estimate the maximum amount of weight you can lift for a given exercise. Keep in mind that attempting a 1RM lift can be physically demanding and carries some risk of injury, so it's essential to approach it with caution, especially if you're a beginner.

    Here are a few methods commonly used to estimate your 1RM:

    1. Multiple Repetition Maximums (RM):

    1RM ≈ (Weight Lifted) / (1.0278 - (0.0278 * Number of Repetitions))

    For example, if you can lift 100 pounds for 10 reps:

    1RM ≈ 100 / (1.0278 - (0.0278 * 10))

    1RM ≈ 100 / (1.0278 - 0.278)

    1RM ≈ 100 / 0.7498

    1RM ≈ 133.37 pounds

    2. Epley Formula:

    1RM ≈ (Weight Lifted) × (1 + 0.0333 × Number of Repetitions)

    Using the same example:

    1RM ≈ 100 × (1 + 0.0333 × 10)

    1RM ≈ 100 × (1 + 0.333)

    1RM ≈ 133.33 pounds

    3. Lombardi Formula:

    1RM ≈ Weight Lifted × (Number of Repetitions) ^ 0.10

    Example:

    1RM ≈ 100 × 10^0.10

    1RM ≈ 100 × 1.5848

    1RM ≈ 158.48 pounds

    Choose a formula that you feel comfortable with, and remember that these are estimations. Always prioritize safety, and if possible, have a spotter when attempting a 1RM.

    Additionally, some online calculators and apps can help automate these calculations for you based on your input. These calculators often use algorithms that combine multiple formulas to provide a more accurate estimate.

  • To connect your Garmin device to TrainingPeaks, follow these steps:

    Create a TrainingPeaks Account: If you don't already have a TrainingPeaks account, sign up for one at www.trainingpeaks.com.

    Log In to Your TrainingPeaks Account: Use your username and password to log in to your TrainingPeaks account.

    Open Garmin Connect: If you haven't already, download the Garmin Connect app on your smartphone or access it through the Garmin Connect website.

    Connect Your Garmin Device: Sync your Garmin device with Garmin Connect. Make sure your device is paired with your smartphone or computer. You may need to follow the specific instructions for your Garmin device model.

    Authorize TrainingPeaks: In the Garmin Connect app or website, go to your account settings and look for "Third-Party Apps." Here, you'll find a list of supported apps, including TrainingPeaks. Click on TrainingPeaks and authorize the connection.

    Log In to Your TrainingPeaks Account: You will be prompted to log in to your TrainingPeaks account within Garmin Connect. Enter your TrainingPeaks username and password.

    Grant Permissions: Garmin Connect will request permission to access your TrainingPeaks data. Grant the necessary permissions.

    Sync Your Workouts: After you've connected your accounts, your workouts recorded with your Garmin device should automatically sync to your TrainingPeaks account.

    Now, your Garmin device is connected to TrainingPeaks, and your workout data will be seamlessly transferred for analysis and tracking. You can review and analyze your training data in TrainingPeaks to make informed decisions about your fitness goals and progress.

  • A bike power meter is a device that measures the power output of a cyclist while riding a bike. It quantifies how much effort a cyclist is putting into their pedal strokes and provides valuable data for training and performance analysis. There are several types of bike power meters, including:

    -Crank-Based Power Meters

    -Pedal-Based Power Meters

    -Hub-Based Power Meters

    -Bottom Bracket-Based Power Meters:

    -Spider-Based Power Meters

    -Smart Trainers with Power Measurement

    Single-Sided vs. Dual-Sided: Power meters can be single-sided (measuring power from one side, usually the left) or dual-sided (measuring power from both sides, left and right). Dual-sided power meters provide more comprehensive data on leg balance and pedaling efficiency.

    Bike power meters are essential tools for cyclists and triathletes looking to optimize their training, monitor progress, and achieve peak performance. They provide real-time and post-ride data on power, cadence, and other metrics, enabling cyclists to make data-driven decisions about their training and racing strategies.