5 RECOVERY MISTAKES Every Cyclist Should Avoid
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- Опубликовано: 6 окт 2024
- Your training could be a waste of time if recovery is not done the right way. In this video I share my opinion on the biggest mistakes holding cyclists back from reaching their potential.
What's your best recovery tip? Let me know in the comments!
Science papers quoted in the video:
"New Horizons in Carbohydrate Research and Application for Endurance Athletes": link.springer....
"Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations": www.ncbi.nlm.n...
Other mentions:
SIS: "How protein can help cyclists": www.scienceins...
Dylan Johnson: "What to Eat After a Ride to Improve Recovery": • What to Eat After a Ri...
Check out my Instagram: / antonstensby
#1 Not fueling correctly. Have carbs during training.
#2 Not refueling properly after workout. Don't always have high sugars after training.
#3 Too little protein. 2 grams of protein per kilo of weight is not the rule, but Antons personal input.
#4 Ditching the sofa. Rest your body if you can actually rest your body.
#5 Set an alarm. Set alarm to sleep, and alarm to wake up. Follow consistently.
Cool video my little friend! My best recovery advice is to listen to your body! Eat when you're hungry and sleep when you're tired! Also remember to enjoy! How are you gonna celebrate when you win the last stage of Tour of Norway btw? Beating Wout right next to "bevvå" will be a crazy experience!
❤❤❤
Thank you mate. How is it going with eating 150g carbs an hour for you?
I agree with your advice, and it looks like it gives result based on how strong of a cyclist you are!
I think you’re delusional when it comes to race results, but I will try my best!
In Belgium we know you can sprint big time so let's see my friend :-)
Hey cedric can you please make video how to train efficiently about inrervals and endurance i have 280 ftp and im aiming to do 350 in 6 months please help us
@@AbelAlem-yh3eeoh yh because 70 watts in 6 months is so realistic mate😂😂 will take you a year minimum of hard graft that
Am I the only one that wasn’t as impressed impressed by his 79 VO2 max as I was the fact he got 9h20m worth of sleep. What in the actual crap??? He clearly doesn’t have a wife or kids.
You’re absolutely right 😂
Would be nice to have that much sleep lol
As a Nurse and Father I EASY get 9 hours… combined in like 3 days 😂
"Don't run when you can walk; don't walk when you can sit; don't sit when you can lie down."
Cool video, with some very important topics. Really good that you bring scientific published evidence and not just general ideas. Keep up! Good luck for the rest of the season
Thanks! I like to combine science with personal experience when giving advice. I plan on digging quite a lot deeper into some more sports science in later videos, there’s a lot of exciting research being done now :)
Great video, thanks for all tips you've shared 🙌🏻 I can see polish accent in video, nice! 🇵🇱
Great vid. Carbs right on the money. Protein a bit higher than necessary. 1.6 is usually max level. I usually recommend 1-1.5 for endurance athletes. You easily hit your target amino needs around these levels for recovery. Even burning up leucine as an endurance athlete. More isn’t always better. Excess protein is not stored so it’s pissed out or converted to body fat.
Thanks for the info! I don’t measure my food so I have no excact numbers. This was only an estimate from my side :)
@@AntonStensbyyea I’d never weigh either. I wouldn’t honestly put much thought into protein. If you eat enough food you’ll get enough. Estimating is enough.
meat tasty 😂
One of my favourite pro cyclist, great channel
Perfect advice. Good luck with the rest of the season
Very good video, thanks!
great video, love watching you and cedrik, keep it up bros, love from Brasil!
I purposefully stopped video to check what power numbers where there at the intervals - well above 400 watts for 10 minutes 😮 ima out for sugar and candies lol . Seriously- awesome content and a +1 sub from me! Good luck!
Haha thanks! Was a good day. The last one was a vo2max 40/20 effort though, a little over threshold 😉
try doing a workout on the bike and a 8 hour shift right after... terrible feeling
Fueling is very important.After watching Harry Sweeney I started using the eat my ride app
Great content 👌 respect from New York
Awesome!
how many calories are you eating everyday if you had to guess? also the chicken looks good. how'd you make it?
and how much water do you aim to drink everyday?
Hey. I don’t count my calories, and it varies depending on how much I am training. But according to my stable body weight I am currently eating about the same amount as I am burning. Let’s say I do 3 hours with some intervals one day. I guess I burn around 6000 kcals in total for the entire 24 hours.
The chicken breast were just chucked in the oven at 200 degrees for 25 minutes, nothing fancy ;) Remember to let them rest for 5 minutes afterwards to preserve the juiciness, and always check that they are cooked all the way through 👌🏼
Hydration also depends on the training I do, and the weather, of course. The color of your urine and general feeling is a good indication of whether you are properly hydrated or not :)
@@AntonStensby you’re able to eat 6k calories in a given day? That’s a lot! I’m guessing a lot of those calories come from fueling on the bike using sources such as sugar water, which is a pretty easy way to get calories in unlike eating Whole Foods.
Yes, that is a big reason why you should fuel properly while training. Eating only at rest would make it very difficult to match the calorie burn of a long training day.
@@AntonStensby Whole Foods whilst off the bike, pure sugar whilst on the bike.
@ammanuelroberts5965 That’s my philosophy as well. Your body’s response to quick carbs are quite different while training compared to when at rest
OMG you guys still have URGE - I miss that soda, childhood soda - I’m from Denmark btw - great videos
2:02 so limited data supports intakes up to 120g/h offer some benefit but you go ahead and recommend 150. Good to know.
Haha, that one’s on Cedrik. I am more of a 90-120 gram guy
@@AntonStensby herein lies the problem. Athletes have a strong tendency to overdo everything thinking more is better. More than enough is not better than enough.
Nice ride bro
alaphilippe goes with less than 7h of sleep I think, big exception ofc
That man is not normal in any way so I’m not surprised
Tan lines look pretty but also you should take care and prevent skin cancer. Use sunscreen every time you ride!
Thanks for the heads up! I usually do not get a sunburn anymore after having stayed in the sun throughout the whole year. Don’t know if that prevents skin cancer though. When the UV is high I usually dab some sunscreen in the neck and on the arms.
Don't run if you can walk. Don't walk if you can stand. Don't stand if you can sit. Don't sit if you can lie down.
You’ve got it!
9h of sleep... damn im jealous
scientifically proven, shows "limited data" quote and only one study
Sleeping in a cold room 👌
6 x 10 mins at what level?
5 first at threshold, last one a 40/20 vo2 effort
Hi , I am bit confused so if I am overweight not fit or pro cyclist is that mean I can have more sugar in my bottle of water and high carbs + Coke ?
You should eat some form of carbs on the bike regardless of your weight or level, it will allow you to go way faster AND way longer without tearing your body apart to do it
Coke is not ideal but its fine, maltodextrin or plain table sugar would be better but don't go straight to 100g+, try to gradually increase the amount (starting from like 50-60g per liter of water) or you will have intestinal issues which are not fun on the bike
These are tips for full time cyclists. If you're overweight you simply need to reduce calories overall. You should also be riding lots of easy miles in zone 1-2 where you don't actually need to fuel for with high carbs. Just eat 3 regular meals and concentrate on protein and fiber, don't drink alcohol and don't eat within 4 hours of going to bed.
Pro tip: don't get all your carbs out of garbage.
yes so right. A lot of the shown ingredients are not healthy at all. You don't have to be a nutritionist to get fueled without high processed shit by junk food companies.
Really bad food choices guys, you seem to eat shit after your sessions, eat some proper food instead of candy.
I think you got mad at the candy and stopped watching. Right after that he says they do the candy mostly after races. On training days goes more for carbs like bread/pasta ect
3:20 my heart stopped here
Not a fan of olive oil? 😢
@@AntonStensby It's heresy to add oil when cooking pasta, please do yourself a favor and stop that nonsense
😭 How else would I prevent the pasta from sticking together when serving a lot of people?
@@AntonStensby By cooking them the right amount of time ?
Sugar!
Hei er du fra hole eller hønefoss?
Hei, nei :)
Please, calm down on the eggs and other cholesterol heavy products. Your eggs for one meal is over 300% of the recommend daily limit.
I have been eating 3-4 eggs every day for as long as I can remember. My cholesterol is still super low (latest blood test was 3,2 mmol/L). I do in fact believe eggs are one of the healthiest foods you can eat, and it tastes delicious as well 👌🏼
@@AntonStensby 3.2 is border-lining too high. I’m sure you’re a healthy dude and the eggs aren’t gonna kill you. But if you ever slow down your training, but keep eating as much cholesterol, you’re going to easily jump into the too high category. There isn’t much research that I know of on cholesterol levels and performance, but imma assume that being lower in cholesterol is probably marginally better for performance. Anyways, you can keep doing what works for ya, I was just shocked at all the eggs I saw in the protein section. Overall, great video, Anton
According to my doctor total cholesterol should be between 2,9 and 6,1. My HDL was 1,0 and LDL was 2,2. Well within general recommendations.
The pan with 8 eggs or so was a clip from when we were on training camp in Sierra Nevada. So that was not only for me :)
Cholesterol in food is only really an issue for people that already have a predisposition for high cholesterol, if you ever got blood tested and it was in the normal ranges you shouldn't really give too much tought to it
Eggs do not increase bad cholesterol. I can't believe of all the processed sugar he consumes in the video, you commented on the eggs! Hahahaha. World is backwards!
sorry it is not to criticise you but carbs you eat are bunch of chemicals and rubbish once eat real food like fruits or raw milk or honey carbs you propose will do more damage than good in a long term especially for older riders food quality this is the most important thing as many sportsmen eat crap yes crap
simple carbs are quickly converted into energy if you’re active, especially strenuous activity like these guys. if you’re sedentary, then yeah its poison lol
Why-do-you-talk-like-a-robot 🤖
Obviously because I am an AI bot.
Just kidding. English isn’t my first language. I’m doing my best 😊
@@AntonStensby a-ffir-ma-tive
@@AntonStensbyyour english is very good, pronunciation is on point.