Trainer Day

30,000 + Cycling Free Workouts and Training Plans

[Trainer Day @TrainerDayCom]

@marnus_c Hi, send an email to [email protected] and I can help you out.

[Trainer Day @TrainerDayCom]

NEW - Improved Coach Jack 2024 - 4 new CJ features l

Cadence targets on some z2 efforts
Micro sprints on some z2 efforts
All progression workouts are improved with a bit more intensity and fun
Improved quality warmups on longer workouts

Read more here.
https://t.co/g9yuxKR1xL

[Alan Couzens @Alan_Couzens]

Say it with me...

No matter how much you want it to be true..

Intensity is not a substitute for volume.

If you really want to be fit, you have to put in the time.

[Chris Boettcher @chrisboettcher9]

Andrew Huberman has been instrumental in improving my overall knowledge of health and fitness.

He outlines 5 key habits to "re-up" every 24 hours to maximize our health.

Here they are:

1) Sunlight

Sunlight is our most neglected energy source.
It boosts Vitamin D levels
It regulates metabolic health
It regulates circadian rhythm
If you want to be functioning at your best metabolically and hormonally, aim for at least 30-60 minutes of sun exposure every day.

*Pro-tip: View sunlight as soon as possible when you wake up, and view the sunset each day. This will help regulate your circadian rhythm, which will help you sleep better and maintain higher energy each day.

2) Relationships

Scary stat:

Loneliness has the same effects on our health and longevity as smoking half a pack of cigarettes a day.

We are social creatures. We need social interaction daily to feel healthy and happy. It's no coincidence that in cultures where community is strongest, they also tend to live the longest. Even if it’s through a phone call or social media, making time for your relationships every day is crucial for your health.

3) Nutrition

The quality of your energy, mood, and health is determined by the quality of your nutrition.

Good nutrition doesn’t have to be complicated:

• Eat until ~80% full
• Drink a gallon of water a day
• Prioritize protein with each meal
• Eat real foods and avoid processed ones
• Use supplements on top of a healthy diet, not in spite of

4) Sleep

The hustle culture notion of “I’ll sleep when I’m dead” is (luckily) a dying phrase.

Lack of sleep actually speeds up the process of death. Getting a few more hours of sleep a night can add 5 years to your lifespan.

Aim for 7-9 hours
Sleep in a cool, dark room
Stop eating ~ 3 hours before bed
Supplement magnesium glycinate
Turn off screens ~ 1 hour before bed

5) Movement

Our ancestors used to walk ~17,000 steps a day. Now we walk on average ~4,000.

Movement is crucial for our metabolic health, cardiovascular health, cognitive functioning, energy levels, and overall well-being:

Walk after meals
Walk after waking up
Walk between meetings
Aim for 10,000 steps a day
Do 60-120 minutes of zone 2 cardio a week
You don’t have to run a marathon.

But you do have to move every single day.

Recap: 5 things to reset every 24 hours from Dr. Huberman:

• Sleep
• Sunlight
• Nutrition
• Movement
• Relationships

Thank you for reading.

If you enjoyed this post and learned something:

1) Follow me @chrisboettcher9 for more
2) RT and comment below to help spread the message

[Trainer Day @TrainerDayCom]

2023 - "The year of Zone 2." TrainerDay has the ultimate way to do Zone 2. Just like ERG mode, you set your target heart rate and just pedal your power will be automatically adjusted to keep you at your target heart rate. Blog summary https://t.co/2hzy8A6GTq

[Trainer Day @TrainerDayCom]

I created a new video TrainerRoad vs TrainerDay. For me this video is getting popular 😝

https://t.co/y3CusyQlkT

[Alan Couzens @Alan_Couzens]

Every time limited runner should read this paper...

https://t.co/N5zPkhVpi8

ZERO benefit to spending 30% more time above VT1 for runners training ~4 hours per week.

Harder is not "worth more".

[Mark McLaughlin @Results_Period]

Does aerobic training make you weak?

[Trainer Day @TrainerDayCom]

@Ela5_88 Hi, sorry no idea.

[Trainer Day @TrainerDayCom]

@eranotik This should be fixed now. You might have to disconnect/connect one last time if you see an issue. Sorry about that.

[Trainer Day @TrainerDayCom]

Use your Apple Watch with TrainerDay mobile application. Now you don't need a separate heart rate monitor. See your training stats on your watch in real-time.

[Trainer Day @TrainerDayCom]

How to use your TrainingPeaks Calendar in our App
It should take 60-seconds to do this :) Just go to our apps and devices page on our website and connect to TrainingPeaks and turn on WOD feature.
https://t.co/wZFcQkEkNR

[Trainer Day @TrainerDayCom]

@eranotik Sorry so slow. Not really a Twitter user. Our forums is the best place to get fast support. I don’t understand this issue.

[Trainer Day @TrainerDayCom]

@eranotik Correct. We should move the web logic to the app to resolve this.

[Trainer Day @TrainerDayCom]

@eranotik Our website calculates the distance so app TCX does not have it. Never heard of DB disconnect issue. You can download TCX from our website with distance. We can fix this DB issue if you help us identify it.

[Trainer Day @TrainerDayCom]

Why FTP based training is half wrong
Sorry, but they sold you some bad gas
It’s not all bad, workouts designed around FTP are great for aerobic training. They are just poorly optimized for anaerobic workouts.
https://t.co/NtnjpCBd8O

[Trainer Day @TrainerDayCom]

A Cyclist and his Coach
In the beginning of TrainerDay it was called ERGdb, as free, simple cycling workout sharing platform ...
https://t.co/cy1Dqtf9kU

[Trainer Day @TrainerDayCom]

Why the ramp test is the best FTP test
From a training perspective, using a ramp test FTP estimation to base your training is accurate enough. From a TT race pacing perspective...
https://t.co/bOraLlAnl6

[Trainer Day @TrainerDayCom]

Free Ride and Open-Ended Intervals (Garmin/Zwift)
Open-ended intervals means it will just keep going until you hit the lap button on your Garmin unit.
https://t.co/RIvRRPOMM0

[Trainer Day @TrainerDayCom]

Off-Season Tune-up. Ankles
The limited Ankle range of motion we employ all season while cycling, can lead to reduced off-bike mobility. The body employs an efficient “use it or lose it” policy with all our facilities.
https://t.co/3Xk9Cm3yyF