Cycling

I'm not sharing the maximum number because it's something that people try to use to value athletes and it's not an exact science.
 
Transcript: "A lot of people are asking about where we get to a maximum. I'm not really willing to share because there is a lot of different techniques to actually, to get this number. And there's a lot of wrong numbers. Or some people that actually get the number from some medical stations, where they're pretty sure not doing it right. So I'm actually not sharing this number. Because it's something that people always try to value different athletes in between. So it's something I'm not really into share."

The secret to refueling over a multiday event like a cycling tour or stage race is to have a good breakfast with enough carbohydrates and a little bit of protein, and then aim for 90 grams of carbohydrates every hour you exercise. Have at least a decent meal after your exercise or race.
 
Transcript: "Hey, Tim. Thanks for the question. Great question. What's the secret to refueling over a multiday event like a cycling tour or stage race? Well, I'm going to pass you over to the professional here, which is Joachim. He's refueling our riders every day here at the Tour de France, and it's a big part of his job as a soigneur on the team. So what's the answer, mate? Hey, Tim. So I'll make sure you have a good breakfast with enough carbohydrates and a little bit of protein, and then try to aim for a 90 grams of carbohydrates every hour you exercise. And then have at least a decent meal after your exercise or race. Good luck. Thank you."

Before a one-day race, I would train hard until Wednesday or Thursday, then take two to three days off before the race. On the last day, I would do an easy ride and some short interval sessions to wake up my body.
 
Transcript: "Hello. When I was racing, I would-- if it was a one day race on Sunday, I would train hard up until Wednesday or Thursday, then take Friday easy, Saturday also an easy ride, but perhaps do a couple openers we call them. Keep the ride under 2 hours. But maybe some short interval sessions that don't really raise the lactic too much but can wake up the body. But certainly two, sometimes three days easy before a one-day competition."

Glasses can be worn over the helmet straps or under them, but it's purely a matter of preference.
 
Transcript: "How about this is a bit out of my ballpark. I think glasses over the helmet or under the straps. I really don't know the answer to matter of preference. I would think funny enough. I don't wear glasses when I ride, I never have a problem. Sometimes I were clear glasses, but I certainly never were dark lashes for me. They just don't work and I would wear them over the straps because they're easy to snatch off. If you want to unstick them in the top of the helmet. That was a pretty easy question. Ian and I don't know the answer. Really. It's purely a matter of choice."

Having a coach to hold me accountable to my rest and recovery is really important. When I feel over trained, I find other activities to do that still allow me to move my body and get energy out, but I need to step away from the bike otherwise I'll overdo it.
 
Transcript: "In a previous post, somebody asked, you know, how do you know when to take rest and recovery and how do you honor that? And in that post I said, this is why I hire a coach, because I need somebody to hold me accountable to my rest and my recovery. I know when I need to rest and recover. I know when I feel over trained. But mentally, I'm always thinking to myself, I need to get better, I need to get faster, I need to get fitter. And so I do more work, which is not always better. Sometimes less is more in sport and having a coach there to tell me to do that and hold me accountable to that is really important. So for me, when I feel over trained, when I'm feeling burnt out, I find other things that I enjoy to do that allow me to move my body and get that energy out. But I need to just step away from the bike, otherwise I'm going to overdo it. I know myself."

Hire a coach to help you with training plans, rest, and recovery. It will be easier to stick to it when you have someone to hold you accountable.
 
Transcript: "To be honest, this is why I pay and hire a coach. As an athlete that's been doing elite level endurance sport for 20 years, I can write my own training plans. I understand physiology. I understand training cycles. I have a whole host of different workouts I can put into my regimen. The hardest thing for me is knowing when to rest, knowing when to recover, and honoring that rest and recovery. I shouldn't say knowing. I know when I need to rest and recover, but mentally I don't let myself do it when I need to. And so having a third party, having a coach there to hold you accountable for the workouts but also for the recovery and the rest aspect of it is essential. And it's much easier to do when you have a coach telling you to do it than trying to tell yourself to do it. So hire a coach. That's what I would do."