Sarah's back and we're diving into some brilliant cyclist follows, tackling the legendary Paris-Roubaix challenge, and unpacking the mental side of crash recovery. We've also got practical advice on heart rate training, pace lines, and how Sarah's getting into virtual racing with some serious prize money on the line.
"If you can't talk you're in the wrong zone... if you're listening to Spotify and you can't sing along with the song you're definitely in the wrong zone."
"Men always overestimate themselves and women underestimate themselves."
"The ones [crashes] that will stay with you longer are the ones that are in your control — where you slid out because you didn't moderate your speed or took the wrong angle into a corner."
“we have different heart rate bands and each of those different called zones and in each of those different zones we get a different physiological adaptation we want to spend around 80% of our time in around zone two which is a much much lower heart rate than he's talking about here so the ways to do that it's regular training as unglamorous as that sounds that's going to improve your cardiovascular efficiency and it's going to allow your heart to pump more blood per beat meaning it doesn't have to beat as frequently to get that amount of blood to your working muscles”
“if you can't talk actually that's a good one because if you can't talk you're in the wrong Zone you're typically in zone three or above and that's like a rate to perceived exertion is seven or above if you want to be in a more five to six ready perceived exertion where you can hold a normal conversation so if you're going out with a friend and you can't hold that normal conversation with them you're probably out of Zone too”
“the type of Crash depends how long it stays with you if you have a big bunch crash and you're in a Sunday race and there's 100 people someone touches a wheel and goes down like Skittles they typically don't stay with you that long because there's not much you could do to prevent that the ones that will stay with you longer the ones that are in your control where you slid out because you didn't moderate your speed or you took the wrong angle going into a corner”
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