ПРАВИЛО 48 ЧАСОВ: СКОЛЬКО ТЯЖЕЛЫХ ТРЕНИРОВОК ВАМ НУЖНО НА САМОМ ДЕЛЕ | Ask a Cycling Coach Podcas...

🚀 Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠ // SHARE AND RATE THE PODCAST! iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠ Google Podcasts: ⁠https://trainerroad.cc/google⁠ // TOPICS COVERED (00:00:00) Two Hard Days vs Three Hard Days Per Week (00:01:41) What Hard Training Does Inside Your Muscles (00:03:53) Why the Fitness Signal Fades Within 24 Hours (00:07:21) How Much Recovery You Need Between Hard Days (00:08:47) Where the Two Hard Days Rule Came From (00:11:20) Research on Three Hard Days for Low Volume Riders (00:14:48) What the Research Says Overall (00:16:12) TrainerRoad Data: Two vs Three Hard Days (00:18:51) Does Age Change the Answer? (00:20:14) Does Training Volume Change the Answer? (00:20:58) Do Three Hard Days Cause More Skipped or Failed Workouts? (00:22:36) What the Data Says for Most Riders (00:24:00) How to Add a Third Hard Day Is it better to train hard two days a week or three? A 42-year-old listener has been told by his friends that three hard workouts a week is overtraining, yet he keeps getting faster while they stagnate. Coach Jonathan Lee digs into the research and a filtered sample of over 14,000 TrainerRoad athletes to settle it. You will learn what a hard session actually does inside your muscles, why the adaptation signal fades within about 24 hours, where the two-hard-days rule came from, and how power PRs from 5 to 60 minutes compare for riders doing two versus three hard workouts per week, broken down by age and training volume. Plus, how to add a third hard day without digging a hole. Topics: interval training frequency, VO2 max, threshold, sweet spot, recovery, mitochondria, low volume training, masters cyclists. // RESOURCES MENTIONED Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠ Follow TrainerRoad on Instagram 📸   / trainerroad   // TRY TRAINERROAD RISK FREE FOR 30 DAYS! https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating. // HELPFUL LINKS Have a question for the podcast? Ask here: https://www.TrainerRoad.com/podcast TrainerRoad on Instagram: ⁠  / ⁠   TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠ TrainerRoad on Strava: ⁠  / strava   TrainerRoad on Facebook: ⁠  / trainerrd⁠   TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠ Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠ Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠ Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠ Training Blog: ⁠https://trainerroad.cc/3gCdNdN