Martin BS
@MedBonnevie
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MD, PhD candidate⚡️Helping age-group cyclists get faster at
Oslo, Norway
Joined September 2010
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Last Seen Profiles
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⚡️For cyclists, durability appears an important element of real-life performance 🚴♂️
Yet, it receives surprisingly little attention.
Here is a summary on the rapidly emerging knowledge on durability, what it is & how it matters to your race performance.
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⚡Heavy strength training improves cycling endurance performance. But it can be tricky to balance against high volumes of cycling training. A few pointers on the strength protocol responsible for the below results 🧵 A thread →
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1K
💥The heart rate formula 220 minus age is a holy cow with sour milk.
If people knew its origin it would probably be less commonly cited.
In 2002, Robergs and Landwehr did an interesting review of this formula...🧵->
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You’re attending a triathon when you encounter an athlete by his bike. He’s complaining of:
🥵feeling unwell
💥no leg power
🌬out of breath
He’s been resting for 30 min and you count his respiratory rate to 40/min. He’s coughing.
What do you do?
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5 ways to improve your VO2 max 🫀
Working at close to VO2 max is commonly considered a hallmark of effective training to increase maximal oxygen consumption.
So how do you maximize the time spent at high VO2 values? Let’s look at 5 possible ways -> 🧵
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💥 When Rønnestad & Hansen applied a scientific approach to train an amateur cyclist, his VO2 max increased from 73 to 87 ml/kg/min in 1 year (58 weeks).
🧵 Here is a thread on their approach... ->
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⚠️ Don't use your indoor FTP test for outdoor intensity control (or vice versa) 🚴♂️
Research by
@EllLipski
@DajoSanders
et al suggests indoor & outdoor test W differs considerably.
🧵A thread →
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⚡ Sprint training is a Swiss army knife for cyclists. Even modest amounts of sprints in low intensity rides may benefit several traits in elite riders 🧵 A thread →
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💀 // HEAD TRAUMA //
The first image is Stefan Küng finishing his TT in the European Championship.
The second image is me shortly after a far less severe crash on my TT bike.
I took a knock on my cheek, rode straight to work (acute ward) to get it checked…🧵
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🚴🏻♂️ When your GF says «let’s bike from Nice🇫🇷 to Geneva🇨🇭», you drop whatever you’re doing.
Here are 10 experiences from 8 days of riding in the French Alps. A 🧵 ->
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⚡️ Are you strong where it matters? 🚴♂️
Durability emerges as a predictor of success in cycling races.
Kind of makes you wonder why athletes keep testing performance in a rested state only.
A thread on the emerging research on durability since 2020 -> 🧵
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Strong claim, but the recent Huberman episode on back pain is setting us back decades.
It's a brontosaurus of missed opportunity. And a great disservice to patients with back pain, and those who care for them.
Here is why, and why I'm furious about it..
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Unpopular statement: more cyclists would perform better if they worried less about their FTP and more about their durability. So much great work on this topic going on. See authors below for inspiration 🤩 Threads & summary post in the making...
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🦾 Strength training for cyclists cause many positive ripple effects. But how do you know if it’s a good fit for you? A pragmatic algorithm with rationales presented below 🧵 A thread →
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⚡️Great study on power benchmarks for professional cyclists. The paper neatly contrasts performance of World Tour riders and lower ranking Pro Tour riders 🧵A thread ->
@pl_valenzuela
@xabimu
@The_Teun
@mmateo_march
@ZabalaMikel
@RobLamberts
@david_barranco
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If you think adaptation is out the window because you've passed the age of 50, think again.
The human body is ingenious by design.
Imagine being 88 and feeling like you did a 5 minute all-out TT when walking 300 meter. That was the case for my patient (shared w. consent) ->
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✨ This review is littered with gems. Such as how a retired footballer trained to transition into an elite level cyclists. One of my all-time favorite reviews by
@StephenSeiler
and Tønnessen 🧵 A thread →
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🥰This is freakin’ amazing,
@Garmin
.
I just received a message from Garmin sating my GF had an accident. Called her, and turns out she slipped on the ice while running, fell and knocked her head in the process.
I’m on the phone with her 10 sec later, got her location…
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How do professional cyclists train?
@knowledgeiswatt
& colleagues have written 3 interesting papers on preparations for the Giro & TdF 🇮🇹🇫🇷
Here are 5 take-aways from their training and how I believe they apply to amateur cyclists.
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⚡️ Higher power outputs with uphill vs level cycling 🚴♂️
A recent study by
@pl_valenzuela
@mmateo_march
@xabimu
@ZabalaMikel
, A Lucia,
@PallaresJG
and
@david_barranco
examined the interaction between terrain and power output.
🧵With some interesting findings ->
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Spend more time near VO2 max -> get a higher VO2 max (?)🫀
High duration of time near VO2 max is a commonly proposed feature of effective high intensity training.
Two studies by Vaccari et al suggest decreasing intervals may ⬆️ your oxygen consumption.
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"This CONTRADICTS what the best do!"
Great Q from athlete after my post on decreasing intervals:
"The 🇳🇴 X-country skiing team prefers longer intervals. Very little training above anaerobic threshold.
World Champ HC Holund claims he's too old to ⬆️ his VO2 max. Instead...
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🏋️♂️ Being a cyclist and lifting weights is like delivering your stock Mercedes to AMG. You get an enhanced machine that performs at a higher level across the board [sprints + endurance + injury prevention + health] 🧵 A thread →
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🏃♂️New study on runners show that 4x4m HIT intervals improve VO2 max to a greater extent than 8x20s sprint intervals.
The authors conclude HIT should typically be the chosen interval format (for these runners).
However…
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Power record data across different durations from 144 professional cyclists, by
@pl_valenzuela
et al.
The authors state that to be "competitive", riders seem to need to be in the 75th percentile W range.
But this isn't even the most interesting part...
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Hi! If you’re among my 1142 new followers the last 8 weeks:
I..
-> am a medical doctor with passion for cycling 🚴
-> make training resources for cyclists⏱️
..to aid comprehension & promote knowledge-based training 🎓
Here’s some resources I’ve created:
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One paper I always find myself circling back to is "Intervals, Thresholds and Long Slow Distance: the Role of Intensity and Duration in Endurance Training" by
@StephenSeiler
🚴♂️🏆
So many pearls of wisdom...
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Old news for sports physios and most coaches. Still worth repeating for a lot of riders out there.
4.5 minutes worth watching until the end!
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To cyclists (and endurance athletes) who struggle with performance on a regular basis:
Listen to Jakob Ingebrigtsen’s words about training intensity one more time.
(Arguably one of the most impressive endurance athletes in decades)
1/3 👉🏻
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12/ Summary | A robust method for ⬆️ cycling performance by strength training is:
Lift x 2/week for 10-12 weeks. 3 sets, 4-10 reps/set of:
1. Squat
2. Leg press (one-sided)
3. Ankel plantar flexion
4. Standing hip flexion
Then maintenance x1/week every 7-10 days 🏋️♂️ 🏆
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Yes, your FTP may be xxx. But what is your race performance?
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Hi! If you’re among my 1430 new followers the last 6 weeks:
I..
-> am a medical doctor with passion for cycling 🚴
-> make training resources for cyclists⏱️
..to aid comprehension & promote knowledge-based training 🎓
Here are some resources I’ve created:
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⚡️ Optimising HIT intervals for cyclists 🚴
High intensity intervals performed with fast-start or variable power seem to increase time spent at above 90% of VO2 max.
The backdrop... 🧵 ->
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Your durability can make or break a race result.
Here are 5100 words on how durability impacts your performance, summarised in 12 tweets.
Along with 3 exciting new studies that deepens your understanding of the concept.
Importantly...
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Does training at high intensity make you faster than training below max metabolic steady state (FTP, CP, MLSS, LT2) only?
Given the trend on polarised training, you'd think an obvious "yes".
But this new meta-analysis shows it's not straight forward.
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Fail 🤯
According to
@vgsporten
(🇳🇴 newspaper), world champs
@Tobias_S_Foss
🌈,
@kristianblu
and
@Guiden96
barely make the top 20 of Norwegian athletic performances in 2022.
The lack of appreciation for the performance in cycling and triathlon in this country is staggering.
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Another favorite training anecdote from the Seiler & Tønnesen 2009 gold mine of a paper: 🚴♂️🏆
Knut Anders Fostervold, the Champions League footballer who turned cyclist.
Quite a few interesting points in his n=1. Already at 12 years of age, he ran 5K in 17:24 🫡
After...->🧵
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Hi 👋 If you’re among my 613 new followers last week:
I..
-> am a medical doctor with a passion for 🚴♂️
-> make training resources for cyclists⏱️
..to aid comprehension & promote knowledge-based training 🎓
Here is a deep-dive into training principles:
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The injured athlete can adopt either 2 mentalities:
🤒The "someone-fix-me" mentality
🫡 The "I'll-fix-me" mentality
The difference is dramatic. Best display of the latter I've ever seen was an 88 year old patient of mine.
(Shared with consent)...->
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A compilation of training intensity distribution numbers from 8 studies on professional and successful amateur cyclists. Pyramidal distribution for the win? 🧐
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I should have made it as a professional athlete.
At 15 I won the (unofficial) under 16 nationals in biathlon. And Norway is decent at biathlon. The guy who won the year below me went on to win 4 Olympic gold medals 🥇🥇🥇🥇
I did not.
I now know the frustrating reason why...🧵
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This is such a cool masters thesis.
«Interval-training at higher percentages of VO2max induces greater training adaptions than lower percentages in cyclists.»
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🆘 Core training for cycling performance is grossly overrated. There simply isn't evidence to support an effect of the size commonly implied by many coaches and therapists🧵A thread, part 2 ->
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Old, but good 🚴♂️🧑🔬
I recall the excitement when I first found these resources years ago.
If you think it's hard to get your head around cycling training, read The Science of Cycling Part 1 & 2.
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8 minute intervals for greatest bang for your buck?💥Back in 2013,
@StephenSeiler
et al did an interesting experiment on interval training. They examined the interplay between intensity and duration on aerobic adaptations. A thread 🧵->
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💯Preparing for long bike races🚴♂️
How do you ensure strong race preparations? A compilation of resources 🧵 ->
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What I like about polarised training is that it’s fairly straight forward to plan and execute. So polarised training can make for useful microcycles for several tiers of riders.
Here is a simple plan framework adopted from Stöggl & Sperlich.
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Just revisited the 3 most fulfilling pieces I've written on cycling training. A 🧵 ->
1/ Five power boosting principles from 18 years of cycling training.
Trying to see through the bells and whistles. Stripping it down the the core principles at play.
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2/ We’ve had several athletes with the above presentation over the years at NXTRI. This presentation is quite typical for swimming induced pulmonary edema (SIPE).
A few selected slides from my presentation at a conference for Norwegian doctors and sports scientists yesterday.
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Should you be doing strength training? 🚴♂️🦿
The answer is often "yes". But you need to be smart about it.
I wrote this post as a reply to a junior rider asking that very question. But it is equally relevant to any amateur athlete past the age of 40.
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Off-season work dictates next year’s progress 🚴🏻♂️📈 At least it appears that way from the results of Taylor and
@AlmquistNicki
et al. 🧵
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Do core stability exercises improve your cycling performance? 🚀
@SitkoSebastian
et al recently published a trial comparing 3 training strategies:
1. Cycling only
2. Cycling + core training
3. Cycling + strength training
The results were quite interesting…
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This is why I love working with athletes who are data driven professionals (engineers, pilots, doctors etc.).
Feed them some prompts on workout experiments, testing and standardised sessions…
…and they return spreadsheets like this 🤩
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If you're performing well in testing, but less so when actually racing...
...chances are your durability isn't matching your rested performance.
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A recent paper from Vaccari et al describes an interesting use of work & recovery DURATION in an attempt to maximise impact on VO2 max 🚀
I've written a lay-man summary of their studies on decreasing intervals here:
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If you're looking to increase your VO2 max..
..and you're already accustomed to traditional high intensity intervals..
..decreasing intervals could be worthwhile looking into.
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This is why it’s so important for cyclists to have basic ABC skills. Bound to become a first responder at some point.
Great work by the
@UnoXteam
riders who resolved an acutely obstructed airway 👏
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Sudden CARDIAC ARREST (& death) in sport & cycling 🫀
Cardiac arrest in young athletes get big media attention. Which may create the impression that athletes are at ⬆️ risk of sudden cardiac death.
Important recent work on the topic by Isern et al:
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Been dreading this day for years...
🎥 Just launched my Youtube channel. Trying to break down exercise science and training concepts for the average weekend-warrior 🚴♂️
Very simplistic in the approach, so will be quite underwhelming for professionals.
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What a monster of a resource on power outputs ⚡️of pro cyclists🚴🏻♂️. 8 years of data from 144 riders, 129 262 files. Immense work from
@pl_valenzuela
et al 🤌🏻. Just, WOW 💥 Can’t wait to write a blog on this paper!
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8/ How to prescribe exercise intensity then?
My personal preference is a combo:
🧠 feel (RPE & talk test; all intensities)
❤️ HR (mostly for LIT)
⚡️ power (low & higher intensities)
..much aligned with recommendations from the Norwegian
@Olympiatoppen
.
The updated Intensity-Scale from
@Olympiatoppen
is an evidence-based tool for elite endurance athletes. Here we show the relation between HR, La, Vo2 and RPE👇
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6/ I’m happy to see people using Küngs crash as an opportunity to raise awareness about head trauma.
To learn more about concussion and return to play, this concensus paper from
@BJSM_BMJ
is a good place to start.
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Writing a PhD does have its perks.
Such as 7 straight days of this office, great coffee and sleeveless 🚴🏻♂️ riding.
Buen día, España 🇪🇸
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Never ceases to amaze me how much volume the body can take when it’s performed at low intensity.
26h and 10 000 m climbing in 14 days are far from spectacular. Yet, quite cool that it’s manageable despite my last ride being August 22.
#workation
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There are 3 steps that will greatly help you improve your cycling performance.
I call it "the BNS ladder".
Look closely at the training of any properly competitive rider in your discipline, and you'll likely spot it.
Here is how it works...
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6/ SUMMARY ⚠️
Time spent at high VO2 values can be modulated via:
⏱️Work:recovery ratio (2:1)
🩳Short interval format
🐎Fast-start intervals
🎢Varied-intensity intervals
↘️Descending intervals
Something to consider for your next high intensity training block?
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The highest power outputs seem to be achieved on gradients between 5.9 and 6.9 percent ⚡️
An interesting study
@pl_valenzuela
et al comparing power data from professional cyclists in uphill and flat riding.
So I've written a blog about it.
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5 traits of great athletes 🏆
🧱 Strong fundamentals
🔂 Process goals
📊 Intensity regulation
🤝 Training ownership
🧠 Race experience
My anecdotal observations from my time in winter sports and cycling, only. But perhaps something to aspire to? -> 🧵
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«It was tricky to do at times, but I think that even if it added some load, paradoxically, it helped me absorb a much bigger workload.»
I love it when athletes think for themselves are proactive in their approach.
This particular athlete…
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⚡️High intensity interval training
It seems that varied power output intervals may help increase time at high percentages of VO2 max.
Potential benefit for adaptation from HIIT?
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⚡️Qualifying for ultra-cycling races 🚴♂️
How much do cyclists who successfully qualify for Race Across America (RAAM) train?
Some interesting results in the 2012 paper on a RAAM qualifying race. A thread 🧵 ->
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🩺 Sports medicine
You're attending an athlete (triathlete) with acute onset of:
🌬️heavy breathing
😷productive cough
🩸 blood stained sputum.
Upon auscultation you hear crackles over both lung fields, and SpO2 is 92%.
What is your diagnosis? What do you do? A thread -> 🧵
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🆘Unpopular opinion: More cyclists would succeed if they adopted the training culture of the Workhorse.
In 1996, Pyne categorised athletes as 4 types of horses:
1. The Wooden horse
2. The Bolter
3. The Workhorse
4. The Thoroughbred
Each with distinct characteristics -> 🧵
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Athlete: «Dear [coach/doc]! How can I use intervals to make up for no time to do low intensity rides.»
Coach:
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11/ More details, experiences and planning tips in the blog post below.
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I too have been making this argument for a long time.
Core training for performance is poorly founded in the literature.
Far less so than other training modalities you could be spending your time on.
Good…
5) Core is probably the most overrated type of training for a cyclist. As of now, its cost/ benefit ratio is very unattractive.
One of our latest papers, which shows that it does not improve performance in a large sample of cyclists of all levels, will be published soon.
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Two of my favorite cycling anecdotes (by
@StephenSeiler
& Tønnessen)
1. The German track team in the Sydney Olympics (Team pursuit World Record)
2. Knut Anders Fostervold, retired footballer turned elite TT cyclist
What's cool is how these examples still hold up to...
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Hi! If you’re among my 1005 new followers this winter:
I..
-> am a medical doctor with passion for cycling
-> make training resources for cyclists
..to aid comprehension & promote knowledge-based training
Here’s some resources I’ve created:
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2
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Age group cyclists, keep it simple, stupid.
Spend some time in each intensity zone:
1. LIT
2. MIT
3. HIT
With most of the time in 1, least in 3. Works for elite as well as recreational riders. (some references below..)
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Thoroughly enjoyed this paper on training load, injury and performance by
@TimGabbett
.
In particular, he addresses 5 myths:
1. load explains all injuries
2. the 10% rule
3. avoid spikes at all costs
4. 1.5 is the magic ACWR
5. it's all about the ratio
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🚴🏻♂️ Core muscles are so often misunderstood by athletes and coaches. In cyclists in particular, this may result in core training becoming a big time waster. A thread -> 🧵
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⚠️ Cyclists beware: when a study says “these successful riders trained 83% low intensity, 5% moderate and 12% high intensity” [made up] don’t go copying it (period?) w.o. clarifying if this is time-in-zone [HR? W?] or number of sessions. Big difference!
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Here is a link to the open-access review by Robergs & Landwehr.
It's a neat walk-through of how a published observation may over time consolidate to become an accepted "truth", despite a poor scientific foundation.
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It's a fool's errand to compile the work of
@peter__leo
@spragg247
@mmateo_march
and their teams.
They're so productive. The minute you think you got it, they've published a new article you need to include 😄
Been trying to make this durability blog for months now 😅🆘
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7/ It struck me when I wrote this long-form blog post on training basics.
I was failing at the very first item.
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Why do training plans work? (opinion piece)
I often wonder if a big part of the reason training plans work is because it helps you override the emotional aspect of decision making.
In the book Descartes' Error, neuroscientist Antonio Damasio demonstrates the impact of...🧵
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2/ and was discharged shortly after w. zero symptoms of concussion. No headache, nausea, diziness or amnesia. As far as I could tell, I wasn’t unconscious after my crash.
But I did recall stumbling a bit when trying to get off the ground. Not much, only a slight unbalanced step.
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3/ Did my due diligence in resting over the weekend and returned to work in the energency outpatient clinic next week.
I didn’t last a day before the headaches and nausea set in. My supervisor sent me home for the rest of the week…
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🌠 Happy holidays! Have an inspired final week of the year.
Sharing a few shots from the year that went by (most on Canon EOS R6).
1/ Valley of the tears, Gran Canaria. Spectacularly beautiful and relentless climb. The rough tarmac makes it that much harder. Bucket list ride.
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2/ 2:1 WORK & RECOVERY 🌴
Rozenek et al found that a 2:1 ratio of work & recovery resulted in a greater % of VO2 max than did 1:1 or 4:1 ratios (1).
Rønnestad et al later demonstrated good results with the 2:1 ratio in cyclists doing 30/15 HIIT (2).
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5/ ..that my course of post concussion symptoms were mild.
Those knocks are not to be trifled with. Don’t know how many patients I’ve seen with severe symptoms from not taking a blow to the head seriously enough.
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What characterises successful U17 riders [vs. unsuccessful]?
⚡️higher W
@2mmol
/L (223W, 3.59W/kg)
💥 higher W
@4mmol
/L (260W, 4.19W/kg)
⬆️ age & biological maturation
❌ no difference in body type
Great insight by
@knowledgeiswatt
,
@LucaFilipas
et al.
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6/ The leg press, ankle plantar flexion and standing hip flexion are demonstrated below. PS! Squatting and plantar flexion could also be done in a Smith machine (as they were demonstrated in the above papers).
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4/ Six of the studies used 3 sets per exercise with 4-10 reps per set. Exercises used where:
1. Half-squat
2. One-legged leg press
3. Ankle plantar flexion
4. Standing hip flexion
They applied a slow eccentric phase (2-3 sec) and explosive concentric phase (1 sec).
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⚡️ Both climbers and flat specialists appear to achieve higher power outputs in uphill vs flat terrain.
Interesting data from a big group of professional riders by
@pl_valenzuela
@mmateo_march
@xabimu
@ZabalaMikel
@PallaresJG
and
@david_barranco
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5/ I realised what life is like for people who are troubled with headaches.
They would come on whenever the pace at work got high, or with accumulated screen time or concentration.
In half a year, these symptoms gradually faded.
I was fortunate…
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4/ I returned the following week with only doing 80% days and a stern message to work at my own pace. That is far slower than we usually do to keep the ward functioning.
Just as well, because I had no chance of keeping the normal pace in the ER.
For the next 6 months…
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