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Jesper Bondo Medhus
176 followers -
Cycling coach, medical doctor and author
Cycling coach, medical doctor and author

176 followers
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Jesper Bondo's posts

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Peaking to early is a myth. Perform your intervals and get stronger!

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Are you going the extra kilometer to increase your training volume?

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Often there is not much difference between the aerobic endurance of podium and top-15 riders, so boosting your anaerobic performance can make significant changes to your race performance. 

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Training programs and workouts on Training4cyclists.com

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Want to improve your TT performance? Implement tips from this guide and shave seconds of your next time trial. 

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Here are some points to consider when planning your tapering for an important cycling race.

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If you have a major season goal in front of you, a reasonable tapering protocol can supercharge your cycling performance. Even though this is not breaking news, many cyclists don’t benefit (enough) from tapering.

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Here is the perfect introduction to ironman triathlon training. It's written by +Nikolaj Astrup Madsen who has crossed the finish line in several ironman races. It's a 6,000+ words article so one cup of coffee might not be enough. Enjoy!

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Here are 4 Pre-season Bike Training Sessions that will boost your race performance:

(VO2 Max intensity refer to your avg. power output (Watts) in 5min test.)

Pre-season Training Program 1 (50 min)
15 min warm-up
1 x 5 min – 80 % VO2 max
1 x 5 min – 50 % VO2 max
3 x (3+3 min) 100 / 50 % – VO2 max
7 min cool down

Pre-season Training Program 2 (50 min)
15 min warm-up
3 x (40s + 9.20min) maximum sprint efforts
5 min cool down

Pre-season Training Program 3 
15 min warm-up
16+ x (30+30s) VO2 max
10 min cool down

The Ultimate VO2 Max Training Session
10+ min warm-up
2+8 min VO2 Max / Threshold intensity
10 min recovery
2+8 min VO2 Max / Threshold intensity
10 min cool down

http://www.training4cyclists.com/pre-season-cycling-training/
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