Bjorn Kafka on Testing and Training

Endurance Innovation

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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

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