Welcome to the chain of cyclists on the move! Yes! Hello friends, and welcome to this new video of the Best Cyclosportive of your life. Today, we're still going to talk about endurance. This video is part of this series of three-four videos that I'm going to do on how to develop endurance, why develop endurance for cyclists, it's essential, and can't we do it a little smarter without breaking for hours on the saddle. So, as usual, remember to subscribe if you are here for the first time and in the link just below, you can receive a free bonus for structuring your workouts, and then to receive weekly advice from the Best Cyclosportive for free. So, last week we saw why it is important to train in endurance, all the benefits we could have, and many of you responded, to leave me comments. It's very cool from you, thank you. And so, today, as promised, I will give you two tips to be able to develop your endurance which has a lot of benefits: you last longer, you lose weight; when you last longer, lose weight and have a cardiovascular system which is bigger, we recover better and we are more efficient. But the only downside is that you have to do this for hours and when you do that for hours, you tire your body, you eat muscle, you eat the system hormonal, we eat minerals and vitamins, and therefore we get tired. As we get tired, we recover less well, and as we recover less well, we develop less muscle fibers, we repair muscle fibers less well, we are less efficient. So of course you're going to tell me “but, Nico, you have guys, they drive 12,000, 16,000 km and they make me shabby! Yes why ? Because they have a weight loss-gain relationship with work, etc. which is positive, of course. I'm not saying that with my method, by driving 5,000 km, you will torch guys who are 15,000. OK ? But by driving 3-4000 km less, you can be more efficient if you train intelligently by having training methods, including endurance, which have the same results and tire you much less. So, the first method that readers of the Best Cyclosportive know, and which I'm going to explain again, which comes from running at the start, by observing East African runners, Kenyans, Ethiopians, etc., well, Doctor Jiballa went realize that by doing bursts of sprint one could run almost in a way infinite. Generally speaking, if you want, when you make an effort in endurance, really endurance, really low intensity, around 70-75% of its FCmax – again, it's just a benchmark it depends on the individual -, eh well, with training, you will develop, shift this threshold. For some it can be 70, 75, 80, 85, even some very high level athletes happen to have an aerobic threshold up to 90% of the HRmax. So if I'm at low intensity, I burn fat for fuel – well, like, we has all of them, even if you are sharpened to 10%, you have 70,000 calories, otherwise says the equivalent of seven or eight marathons. You can go, you will have fuel. And the red muscle fibers, the slow, slow twitch muscle fibers, which are fine, well, are almost tireless. So by trying to endurance, you could run almost indefinitely. But as I said, we lose efficiency. So Professor Jiballa has highlighted that if you do sprint salvos from less than 10 seconds, physiologically, you stay in a sector that does not create no lactic acid, which does not create muscle fatigue, but on the other hand you punch your muscles, you create a shoot at the level of your muscles which makes you going to be much more toned, much faster, so in other words, you can progress much faster than if you drive for hours. So Jiballa tested, and other researchers tested cyclists amateurs, professionals, Canadians, Spanish and sedentary people who put themselves At the sports. So I'm going to give you an example of a study that was done, which I find interesting, it's: they made two groups: a group of people sports, okay, but not great sports people you have group 1 who did an hour of endurance cycling five times a week low intensity and steadily. Then you have group 2 who did three times 30 minutes of cycling by Ep2i, endurance at intensive intervals. In other words, 7 seconds of sprint and 3 minutes of recovery. What happened ? The researchers made physiological benchmarks at the frequency level cardiac rest: is there an evolution? Fat mass: does it is there an evolution? Muscle biopsy: is there an evolution in muscle fibers, etc. Well, all of these criteria, roughly speaking, were the same in both groups. Except that you have one that trains 5 hours and the other that trains 1:30. You see the report? It is almost three times more effective in Ep2i, training by intensive intervals, which is to do 7 seconds of sprinting – 3 minutes of recovery. So studies show that recovery can range from 2 minutes 30 to 4 minutes, but in fact, the optimal efficiency is 3 minutes. If you want to know more, of course, as usual, you can subscribe in the “4 hours per week” program, there is the link just below, a promo link, where there you really have a whole program with audio recordings to make you starting tops, advice during the recovery phase, etc. “Go go go go go go” during the sprint phases, in short, a whole system that is damn well done, which is a great success. There are more than 500 cyclists who subscribe and I invite you to go on that. But if not, you can just test or on a home-trainer or by bike, like that, to make short outings; you don't have time, the weather is disgusting, etc., you go out for not even an hour, you warm up a bit, you do 10 sprints, it's been half an hour and the session is over. On a home trainer, 10 minutes of warm-up – 30 minutes of Ep2i – 5 minutes of return in a calm 45-minute session, you are as effective as almost a two hours and a half. Do you want to try? So do it, leave me in the comments just by below your impressions. Everyone who has tried it loves it, whether they are top athletes I train, or people who are recovering, they love it, it's fun, it makes pass the heats and training and it's much faster. I promised you a second super effective method to increase the effectiveness of your endurance training. This method, you have surely seen tools coming out of devices to put on the mask to prevent you from breathing, in short, these are the workouts in hypoxia, in other words in oxygen debt. If you get used to the body – you know, top athletes go to altitude to accustom the body to make efforts in debt of oxygen. It's very effective, it increases the efficiency of your workouts, because that in fact, your muscles are in debt of oxygen, as soon as you put oxygen to them, they will capture a lot more oxygen therefore better oxidized, etc., you have all the benefits endurance training, but if you do that, your sessions are much more effective. A hypoxia workout is almost two to three times more effective than a normal workout. How can we recreate this without spending a single penny while being very effective? Studies have been done by researchers, and, really, I have tested it for myself and for athletes – because you know I always test what I recommend – and it's really very effective. And extremely simple! extremely simple. You just have to do some small apneas. So you start not just two or three seconds, you're on your bike and you apnea for two to three seconds. And then you do a minute of recovery and you will see that 2-3 seconds – if you're flat on the wheels, that's for sure not very complicated, but if you are a little bit of an uphill effort, etc. you are in the effort and there you make an apnea of ​​2-3 seconds, a minute of recovery. And you make series like that. How ? Start small, start with sets of three or four you see if you your head is not spinning. If your head is spinning, stop, because the danger, you may fall by bike. If you don't have a spinning head, you keep going. Then you will gradually increase the freediving time. So if you get to 10 seconds, you're an Olympic champion, so it's huge, and pay attention to the recovery behind. We realized that this type of interval training in hypoxia, apnea, well, had almost the same effects as if you were going to train at 2,000 meters altitude, or if you put devices like that that limit the oxygen supply. Except that, well, it's still much easier to organize and it costs a lot cheaper. So here, this second method that I encourage you to set up to have more effective endurance sessions in less time So you have all the benefits of endurance, plus you have better recovery, less fatigue, so that's good for you. So as usual, if you liked this video, click on “like” and then share it. Leave me in the comments just below your reactions to the video or your questions about endurance. Next week, a great video on a training method that allows you really to have super effective sessions in no time. And then I tell you very soon to you to play friends.

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