Noelle Wansbrough🇨🇦

Proud mom, lover of all things cycling and skiing. Pedalpushers Cycling, Powerwatts Collingwood, Terrybikes, Scott Bikes Brand Ambassador, Safe Cycling Advocate

[Noelle Wansbrough🇨🇦 @pedalpushers1]

@_AshleyRichmond Send

[Noelle Wansbrough🇨🇦 @pedalpushers1]

@FinCreighton Pain

[Cyclingnews @Cyclingnewsfeed]

Ashlin Barry and Devon Clarke win UCI World Series round at Blue Mountains Gravel Fondo

https://t.co/Pxzigkbgoo

[Alan Couzens @Alan_Couzens]

Take your wearables #VO2max estimate with a grain of salt 🧂...

High-intensity exercise will lead to an artificially elevated estimate of VO2max when compared to low-intensity exercise.

Most wearables calculate an estimate of VO2max by looking at the relationship between changes in pace and changes in HR and then extrapolating these changes out to maximal heart rate.

The problem with this is that heart rate response is generally not linear.

At lower intensities, heart rate will rise more steeply. At higher intensities (as anaerobic energy contribution increases), heart rate will rise less steeply for each increase in speed.

This means, if we extrapolate the low-intensity line out to maximal heart rate, we get a much lower predicted VO2max speed than if we extrapolate the high-intensity line out to maximal heart rate.

This can lead to the erroneous conclusion that "when I do a bunch of high-intensity exercise, my VO2max goes up." When in fact it's just an error of the estimate procedure.

Always keep in mind the limits of your wearable's ability to estimate & if you really want to know your *true* VO2max, get to the lab and test!

[BikeRadar @bikeradar]

Training advice often focuses on the needs of male bodies. Dr Georgie Bruinvels and British Cycling explain how female athletes can tailor their workouts. https://t.co/0orz0Mi66G

[Ontario Cycling @ontariocycling]

With International Women’s Day on March 8th, we have focused the entire month of March on women in cycling in our community. Join us for profiles, webinars & clinics!

https://t.co/JxhLcZOFiW

#SWSCD #OCWomensMonth #WeRideAsOne #investinwomen #inspireinclusion

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

A July 2019 study examining postmenopausal women published in the issue of Medicine & Science in Sports & Exercise found that participating in sprint interval training (SIT) resulted in significant health benefits!!

Results showed that women who participated in 8 weeks of SIT = to 8 hours of exercise:
🔹put on 0.7 kg of muscle in their legs and trunk
🔹lost 0.4 kg of body fat
🔹significantly increased their aerobic fitness by 12%.

The gain in muscle mass after 8 hours of sprinting equates to an 86g gain per hour of sprint exercise.

[Noelle Wansbrough🇨🇦 @pedalpushers1]

@Alan_Couzens Great seeing this @Alan_Couzens . Female age 56 and a V02 max of 50. Resting heart rate 38.

[Alan Couzens @Alan_Couzens]

Setting yourself up for a strong back-half with the "50 at 50 goals"...

* VO2max >50 ml/kg/min
* Resting heart rate: <50 bpm
* Heart Rate Variability (rMSSD): >50 ms

At age 50.

Who's with me?

[Noelle Wansbrough🇨🇦 @pedalpushers1]

@guzmannutrition 2 eggs scrambled plus 1/2 cup cottage cheese on a protein wrap is my go to breakfast.

[Noelle Wansbrough🇨🇦 @pedalpushers1]

@Alan_Couzens Great content Alan I look forward to your posts daily keep up the great work!

[Alan Couzens @Alan_Couzens]

Your regular reminder that any race over ~90 minutes is a metabolically limited event. 🏃‍♂️

It doesn't matter how fit you are. All that matters is what fitness you can fuel! ⛽

[Alan Couzens @Alan_Couzens]

During high-intensity exercise, cortisol (a key stress hormone) can increase by 500% above resting levels!

During exercise at ~50% VO2max, cortisol will usually drop below resting levels.

We have enough cortisol in our lives without looking for more.

More #Zone1 for mental and physical health.

[Dr Paddy Barrett @Paddy_Barrett]

If preventing dementia is your biggest priority

Then you need to make achieving high levels of aerobic fitness a priority.

If not.... it's not your priority.

[Alan Couzens @Alan_Couzens]

'Test' meaning with a metabolic cart. That's the only reasonably inexpensive way to know what is going on at a fat vs carbohydrate level.

[Canadian Cycling Mag @CanadianCycling]

Listen on the podcast: Devon Clarke took up racing less than a year and a half ago and has racked up some big wins. Find out what lies ahead for the national gravel champion.

https://t.co/KU0TQ9oDC7

[David Abbott @runliftrunlift]

Great thread by Alan
IME it’s easier to maintain a base level of strength (or at least lean mass) than aerobic fitness
I can lift 1-2x week and feel good about not “losing my gains”
Comparatively when I lifted 4x week and only jogged twice my aerobic fitness plummeted📉

[Alan Couzens @Alan_Couzens]

Base-work is intelligent investing.

Sharpening ("VO2max work") is borrowing from the bank.

You're only borrowing that fitness and, if you don't pay it back with interest in a timely fashion, it won't be long until your creditors are at the door ready to take a kneecap. 🤕

[Mark Manson @Markmanson]

Imagine a magic pill that eased anxiety and depression, improved focus and mood, helped you sleep, caused you to lose weight, have better sex, and guaranteed you lived longer. Oh, and it’s free and has no known side effects.

That magic pill exists…

It’s called “exercise.”