Richard Collier

Classical baritone, cycle coach, Xert coach, Stages Master Educator, Wattbike Trainer, general cycle *nut*...& dog lover. That about covers it

[Richard Collier @spinmonk]

I don’t pretend to fully understand the minutiae, but the central idea…makes absolute sense to me. Strengthen that place where you are in balance so that higher levels can be achieved above.
But first you must know where your system is still in balance

[Iñigo San Millán @doctorinigo]

🚨The updated Metabolic Map.

Yesterday I said the Metabolic Map I proposed in 2013 needed to evolve. That map helped me and others translate complex laboratory findings into practical guidance for training and performance.

Today I’m sharing the updated model.

In my view, this represents a shift in how we should understand exercise metabolism.

For over two decades, I focused on what the body burns, fat vs carbohydrates, and how lactate serves as a powerful proxy of that process.

After many years of working with world-class athletes, patients and laboratory research, my view is clearer: exercise metabolism is a continuum of metabolic states, defined by the relationship between glycolysis and mitochondrial capacity.

From equilibrium to drift to overload.

Lactate is the signal of where the system stands, and how we can track metabolism across all exercise intensities.

Full article: https://t.co/CWkZyRnJKl

[Iñigo San Millán @doctorinigo]

For about a decade, I’ve been showing these two slides at conferences.

Two hunter-gatherer populations (Hadza and Tsimane), likely the closest living humans to our Paleolithic ancestors.

Diet:
• 65–70% carbohydrates
• 15-20% protein
• 10–15% fat
• ~13% lower daily caloric intake than the US population

Daily movement:
• 115–135 minutes per day
• 6–12 km of walking

Health outcomes:
• Obesity: ~2%
• Type 2 diabetes: ~1%
• Cardiovascular disease: among the lowest ever observed
This is not a low-carbohydrate population. The difference is metabolic fitness.

When mitochondria are continuously stimulated by daily movement, carbohydrates can be oxidized (burnt).

When movement disappears, fuel oxidation fails and metabolic disease emerges.

The debate should not be low-carb vs high-carb. That debate has failed to solve obesity or type 2 diabetes for decades.

The real question is:
Can your mitochondria still do their job?
#MitochondrialFunction #MetabolicFitness #MetabolicFlexibility #PhysicalActivity

[Richard Collier @spinmonk]

@SirenSeiler @StephenSeiler Truly he’s inspiring… a definitely a model to aspire to! 👍🏻👏🏼🎂

[Richard Collier @spinmonk]

@Alan_Couzens Hopefully my post hand surgery end is in sight so that I can get back on the bike and lifting too. Please Alan, I’d very much value your opinion whether you think I should use the CTL figure which includes my daily walks or not? At least that’s not gone down quite as far 🥺 🙏

[Richard Collier @spinmonk]

@BeerChannel Get well soon Brad.
I suppose I’ll have to make do with reading from my latest Kindle purchases (ps sorry it’s Kindle - I know you make b. all on those purchases 😢)

[Richard Collier @spinmonk]

@Alan_Couzens ps still sharing it with my coaching group 😉🤣

[Richard Collier @spinmonk]

@Alan_Couzens I actually LOL… but I get the metaphor

[Richard Collier @spinmonk]

@Alan_Couzens C

[Richard Collier @spinmonk]

@Alan_Couzens Thankyou to whoever sent the email, & thank YOU for deciding to come back & share your pearls of wisdom. Though I can no longer share them via the tech I still unashamedly take screenshots & share those with my coaching group 🫣🙏

[Richard Collier @spinmonk]

Bike Week in the UK https://t.co/nkwgD12Udy

[Richard Collier @spinmonk]

@PassPixi I bought mine & the front & back cameras in a case of “horse’s bolted”… but haven’t been hit again since having them 🤞🏼

[Richard Collier @spinmonk]

@PassPixi I received mine just a few days ago.
Having worked out where to put it so it’s not too close to my mobile 📱 (I don’t usually have any sort of bag when riding) here’s hoping it does as good as job as that one 🤞🏼

[Richard Collier @spinmonk]

@AnastasiosMakr4 @DrRajacobs @doctorinigo @GeorgeABrooks3 & as an extremely lowly coach, how do I navigate around this in an industry which is still stuck in the dark ages where all wearable devices still use 220-age to set HR “training zones” 😫😭

[Richard Collier @spinmonk]

@AnastasiosMakr4 @DrRajacobs Surely this aligns with something that @doctorinigo posted about only recently ref the research of @GeorgeABrooks3 re. existence (not) of AT but rather increasing glycolysis (no aerobic vs anaerobic) until finally phosphocreatine (the only truly anaerobic metabolic process

[Richard Collier @spinmonk]

@doctorinigo @pkedrosky Bearing all of this in mind (ie accepting that it’s what’s actually going on 👍🏼). Is there a “corrected” version of this well known graph anywhere?

[Richard Collier @spinmonk]

I didn’t realise it was world bicycle day, just a normal day then 😉
#rideon

[Richard Collier @spinmonk]

Back then this chap was just COG BS 😉 he's come rather a long way since, now being lead coach at IPT Pro cycling team. I could do with some more of that input these days - getting old 🤣. All the best for the team in the Giro mate @thebigchainring @IsraelPremTech #GirodItalia

[Richard Collier @spinmonk]

@Alan_Couzens @nicktehwalrus Now wouldn’t that be amazing! Go in fasted to get your RMR (obvs before your 🍦)… do the full gamut to earn your extra scoop 😂

[Richard Collier @spinmonk]

@GoToGrandCanyon @Alan_Couzens You definitely win on the surrounding countryside 😱

[Richard Collier @spinmonk]

@Alan_Couzens Not that I need another reason to love him…but 😂