The carb arms race is not about you
The sixty-gram ceiling was wrong. The hundred-and-twenty-gram one is not demonstrated. And the guideline everyone quotes was measured on eleven per cent women.
[RECOVERY]
[carbohydrate]
Logbook
THE CORNERMAN ARCHIVES
You are waiting for a date that will never come
Every serious training system is built backwards from a race. Take the date away and nothing is left. Here is what actually structures a plan when there is no finish line.
[TRAINING]
[plan]
The sweet spot has no paper
Sweet spot is in every training plan and in almost no study. Seven papers name it, none of them in cycling.
[TRAINING]
[sweet-spot]
Your cool-down does nothing
Seven recovery markers tested, seven times nothing. What the measurements actually say about the ten-minute ritual, the two things it does anyway, and the only duration with a source behind it.
[RECOVERY]
[cool-down]
Your zones are not zones
Your body knows two boundaries. Everything else is a number on a screen, and depending on the method used to place it, it moves by 30 %.
[DATA]
[thresholds]
Your Zone 2 is not a mitochondria factory
Zone 2 does not build more mitochondria than intervals or sprints. What it actually builds, and why we keep it anyway.
[TRAINING]
[zone-2]
How long you last, to the watt
Two maximal efforts, one straight line, and you know your time to exhaustion at any power. The formula that calibrates your intervals instead of guessing them.
[DATA]
[critical-power]
Your FTP is a one-number lie
FTP crushes two engines into a single number. Critical power and W' reserve show what it hides, and why your 20-minute test misleads you.
[DATA]
[critical-power]
Twelve weeks, not twelve months of improvising
How to build a 12-week block on 8 hours a week: base, build, taper. The skeleton most age-groupers never had.
[TRAINING]
[periodisation]
You blow up your Ironman in the first 40 kilometres
The number one cause of failed Ironmans isn't training. It's the first quarter of the bike. How to ride your race on watts and get off it intact.
[DATA]
[ironman]
Jelly legs are not a character flaw
Why your legs stop taking orders when you get off the bike, and how to train the transition without wrecking your tendons.
[TRAINING]
[running]
Your FTP is worthless in the water
You have the engine and you still go nowhere. In water, drag decides, not power. The method to stop thrashing and start moving.
[TRAINING]
[swimming]
Your cramps are a software bug
Stop swallowing salt tabs. The science of cramping in ultra-endurance, the dehydration myth, and how your nervous system sabotages you.
[RECOVERY]
[physiology]
Zwift is killing your potential
An autopsy of the badge hunter. How gamification turns your training into junk volume, and why you stagnate while your level goes up.
[MINDSET]
[neuro-mechanics]
I turned my gut into a pressure washer
A great session that ended as a sanitary incident. The science of osmolarity, taught by my own bowels.
[RECOVERY]
[nutrition]
The Zone 2 crash
Why you blow up in Zone 2 with fresh legs. The science of the mental crash in a fast-wired brain.
[MINDSET]
[neuro-mechanics]
Surviving Zone 2
When sweet spot isn't an option and you have hours of saddle time to eat. The cognitive survival techniques.
[MINDSET]
[neuro-mechanics]
The sweet spot is a drug against boredom
Zone 2 is hell for a fast brain. The sweet spot buys back your focus, and wrecks your training if you take the whole box.
[MINDSET]
[sweet-spot]
Heavy kills the noise
Lifting isn't only about muscle. It's the one place your ADHD brain has no choice but to shut up. Iron as therapy.
[MUSCULATION]
[neuro-mechanics]
Make your own gels
Why swallowing a gel with no water is metabolic suicide, and how to build your own Sniper fuel.
[RECOVERY]
[nutrition]
Drink or die
Dehydration is the silent killer of your FTP. Here is the clinical protocol to turn your cooling system into a weapon.
[RECOVERY]
[performance]
Squat, or stay a shrimp
Cycling builds muscular endurance, not strength. Sprints and accelerations need heavy squats: 3-5 reps at 85-95% 1RM.
[MUSCULATION]
[strength]
You're not fried, you're just soft
Real overtraining is rare. The difference between overreaching, the productive hole, and overtraining, the pit, and how to tell which one you're in.
[RECOVERY]
[stress]
Your feeling is lying to you
Without a measured FTP, LTHR and training zones, you ride blind. The field test that ends the guessing and puts you back on data.
[DATA]
[training]
Cardio doesn't kill your gains
The mTOR vs AMPK war, explained. How to build muscle and an engine at once, without sacrificing one for the other.
[TRAINING]
[science]
Motivation is dead
Motivation is a scam. Discipline is a system. The protocol for getting through winter.
[MINDSET]
[discipline]
Raw watts are a scam
W/kg is the only truth that counts once the road goes up. Newton does not lie.
[DATA]
[watts]
Very Expensive Piss
The real endurance top 3: creatine, CoQ10, sodium. Everything else is marketing.
[RECOVERY]
[nutrition]
The shrimp syndrome
The shrimp syndrome is killing your FTP. Stop being scared of the iron.
[MUSCULATION]
[anatomy]
Technical Glossary
The Cornerman dictionary. 80% science, 20% violence. Every technical term explained without the bullshit.
[DATA]
[training]
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