By Chris Case
July 1, 2020

118 // Q&A on sweat rates, going polarized for ’cross, VLAmax, big gear work, and recovery tools, with guest coach Grant Holicky

In today’s Q&A episode we invited coach and co-owner of Forever Endurance, Grant Holicky, to join us for a lengthy discussion on a myriad of topics. First, we converse about sweat rates. Ernest Boskovic references our discussion in episode 111 with Dr. Cheung, and asks several intriguing questions. (It makes us believe we’ll soon invite Dr. Cheung back to the program for a full episode on the subject.) Here are a few of Ernest’s questions: What is the relationship of sweat rate to intensity? What is the relationship of sweat rate to intensity? Is it a linear relationship? What is the relationship of sweat rate to core temperature? What is the relationship of sweat rate to dehydration? We then discuss how to use polarized training for cyclocross. Can it be done? Should you stop polarizing at some point and bring in more specificity? Or should you become even more polarized as the season approaches? Next, we discuss ROS and the differences between pros and amateurs. Then we jump into VLAmax. Devin Knickerbocker asks why it is that having a higher VlaMax means your endurance performance suffers? We then chat about big gear work on the flats: there is value in high-torque intervals, so how does one execute such intervals properly, particularly in flat areas of the world or on the trainer? Finally, we converse about recovery tools—when and how to use them most effectively. All that and much more in today’s episode. Let’s make you fast!


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