Endurance Innovation

Bjorn Kafka on Testing and Training

Episode Summary

Bjorn Kafka is back to provide on update on Aerotune's metabolic Power Test, what to do with its results, and how to make the most of your time training.

Episode Notes

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• 2:45 a review of the Aerotune Power Test
• 5:45 new Power Test outdoor and indoor, one-day testing protocols
• 9:45 should you test in your race (i.e. TT / Tri) position?
• 12:45 the increased functionality of the Power Test for coaches
• 13:45 the status of the Power Test for runners
  • The challenge of getting good distance / pace data from a GPS signal
• 16:45 the results from a Power Test and what they mean
  • What is Vlamax and what are some benchmark values for Vlamax for your choice of sport?
  • Ideal value of Vlamax for long course athletes is <0.45
  • How know Vlamax can help with a nutrition strategy
• 21:45 on blood glucose measurement during exercise
• 24:30 you gotta eat! 
• 26:15 some strategies for lowering Vlamax
  • A lot of low intensity work mixed with some VO2max-specific work if time allows
  • Do intervals at the end of longer efforts
  • For time-crunched folks, easy rides should be mostly in FatMax
  • Keep the training varied
• 29:00 VO2max vs power @ VO2max
• 36:00 The value of changing up training
• 40:15 why what you did 4 years ago may not work today
• 44:00 Bjorn’s tips for training to boost power at VO2max / capacity
• 49:15 the psychological value of back-loading intensity in long workouts
• 52:00 on the fear of testing

Try the Aerotune Power Test for yourself by registering on their website. You can also follow Aerotune on Instagram.