{
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  "sourcesContent": ["import{jsx as e,jsxs as t}from\"react/jsx-runtime\";import{ComponentPresetsConsumer as o,Link as n}from\"framer\";import{motion as a}from\"framer-motion\";import*as i from\"react\";import{Youtube as r}from\"https://framerusercontent.com/modules/NEd4VmDdsxM3StIUbddO/1de6WpgIbCrKkRcPfQcW/YouTube.js\";export const richText=/*#__PURE__*/t(i.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"As a cyclist, regardless weather you are just starting out or have been on the bike for awhile you might be struggling with stiffness and tightness in your body and muscles. As much as we love cycling, it doesn't allow to move our bodies into it's full range of motion resulting in tight muscles and inflexibility. With this (and you) in mind, we created some stretching sequences for cyclists.\"}),/*#__PURE__*/e(\"img\",{alt:\"\",className:\"framer-image\",height:\"408\",src:\"https://framerusercontent.com/images/LCvCHHbeyyZDaN46vb3vmwRv0mA.png\",srcSet:\"https://framerusercontent.com/images/LCvCHHbeyyZDaN46vb3vmwRv0mA.png?scale-down-to=512 512w,https://framerusercontent.com/images/LCvCHHbeyyZDaN46vb3vmwRv0mA.png?scale-down-to=1024 1024w,https://framerusercontent.com/images/LCvCHHbeyyZDaN46vb3vmwRv0mA.png 1462w\",style:{aspectRatio:\"1462 / 817\"},width:\"731\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"What to expect?\"}),/*#__PURE__*/e(\"p\",{children:'The JOIN \"Yoga for Cyclists\" series is designed to alleviate tightness and increase mobility, promote better performance and comfort during rides, which are all essential components for optimizing your time on the bike. These sessions are of course crafted to complement your cycling routine, helping to prevent injuries and enhance recovery by targeting key muscle groups.'}),/*#__PURE__*/e(\"h2\",{children:\"15-Minute Warm-Up Essentials\"}),/*#__PURE__*/t(\"p\",{children:[\"Start your rides off on the right foot (literally) with \",/*#__PURE__*/e(n,{href:\"https://www.youtube.com/watch?v=jRXxAxvk_I8\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"this warm-up stretching routine for cyclists\"})}),\". Trust us, your body will thank you later. Before you hit the road, prepare your body for the journey ahead. By gently increasing your heart rate, activating your muscles, and priming your joints for movement, you'll reduce the risk of injury and perform at your best.\"]}),/*#__PURE__*/e(\"h2\",{children:\"15-Minute Upper Body Release\"}),/*#__PURE__*/t(\"p\",{children:[\"Cycling isn't just about the legs \u2013 your upper body plays a crucial role too! Considering not just cycling but also our modern lifestyle, you likely experienced tension or discomfort in your shoulders, neck, or back before. This \",/*#__PURE__*/e(n,{href:\"https://www.youtube.com/watch?v=lpINN36CB80\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"upper body stretching release\"})}),\" for cyclists targets areas prone to tension and promotes better posture, on and off the bike.\"]}),/*#__PURE__*/e(\"h2\",{children:\"15min Post-Ride Cool Down & Recovery\"}),/*#__PURE__*/t(\"p\",{children:[\"You've conquered the miles, you've pushed your limits, and now it's time to reward your body with some well-deserved rest. This \",/*#__PURE__*/e(n,{href:\"https://www.youtube.com/watch?v=ni4DMPtlFR8\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"post-ride cool-down stretches for cyclists\"})}),\" is like a spa day for your muscles. By gently stretching and relaxing your hard-working muscles, you'll promote faster recovery, reduce soreness, and leave your body feeling refreshed and rejuvenated. It's the perfect way to set yourself up for success in your next cycling adventure!\"]}),/*#__PURE__*/e(\"h2\",{children:\"2x 5min for your lower body\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Legs:\"}),\" \",/*#__PURE__*/e(n,{href:\"https://www.youtube.com/watch?v=jSSh-GTfdYM\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Targeted leg stretches\"})}),\" are like a turbo boost for your cycling performance. By focusing on key muscles like your quadriceps, hamstrings, and calves, you'll not only improve your flexibility but also enhance your pedal stroke efficiency.\",/*#__PURE__*/e(\"strong\",{children:\"Hips/Core:\"}),\" Ah, the hips \u2013 often neglected but oh-so-important for cyclists! Our \",/*#__PURE__*/e(n,{href:\"https://www.youtube.com/watch?v=3KoOUEJQFkk\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"hip-focused stretching routine\"})}),\" is your ticket to a more comfortable saddle experience. By loosening up those hip flexors and improving mobility in your hip joints and around your glutes, you'll ride with greater ease.We're eager to hear how adding these sequences into your routine will help you to improve your ride. Let us know or leave a comment below the videos. Remember to \",/*#__PURE__*/e(n,{href:\"https://www.youtube.com/channel/UCkj9w7JdLPBwk2VKgdsnODw/?sub_confirmation=1\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"subscribe to our YouTube channel\"})}),\" to not miss out on any further updates.\"]})]});export const richText1=/*#__PURE__*/t(i.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"Indoor cycling, such as with the JOIN Workout player or on platforms like Zwift are becoming increasingly popular. The trainers from Tacx or Wahoo are in short supply and not without reason. Indoor training today is much more like outdoor cycling and, just like outdoors, sports nutrition plays an essential role in your performance and recovery. However, how does indoor cycling compare to outdoor cycling in terms of nutrition?\"}),/*#__PURE__*/e(\"h2\",{children:\"The Unique Challenges of Indoor Cycling\"}),/*#__PURE__*/e(\"p\",{children:\"Indoor cycling differs from outdoor cycling in four fundamental ways:\"}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"No riding wind: This means you sweat more because there is no natural cooling.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Constant pedaling: There are no stoplights or traffic to stop you.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Movement is more static. You basically only use the lower body and in exactly the same way with each kick. Therefore, for those muscle groups, the load is heavier and more one-sided than outdoors.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"More intense sessions: Indoor workouts tend to be shorter and more intense because of the above factors.\"})})]}),/*#__PURE__*/e(\"h2\",{children:\"Moisture loss during exercise\"}),/*#__PURE__*/e(\"p\",{children:\"When indoor cycling, you can lose up to 1.5 liters of fluid per hour, depending on various factors such as humidity and temperature. Maintaining proper hydration is crucial. As soon as you lose 2% of your body weight in fluids, your performance can already drop. If you lose 5%, the drop can be as much as 30%. Now, an 80-pound adult male does not lose 4 liters of fluid easily, and certainly not in a one-hour workout. Yet research shows that a mild dehydration of 1% of body weight already results in an average deterioration of 5.8% in a 5km uphill time trial. Without a good fan and the windows wide open, you'll have this in no time in the last 15 minutes of your Zwift race.\"}),/*#__PURE__*/e(\"h2\",{children:\"Minerals and Hydration\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"The importance of electrolytes\"})}),/*#__PURE__*/e(\"p\",{children:\"While sweating, you lose not only fluid, but also essential minerals. These minerals, often referred to as electrolytes, are crucial for muscle functions, and a deficiency can even lead to muscle cramps.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Choose the right sports drink\"})}),/*#__PURE__*/e(\"p\",{children:\"Drinking a hypotonic sports drink is recommended during indoor cycling. These drinks have a lower concentration of dissolved particles than blood, allowing your body to absorb the fluids and minerals faster. Keep in mind that from a good hypotonic sports drink you will not absorb more than 700ml to 1 liter of fluid per hour. So if you lose more you will build up a fluid and mineral deficiency.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Carbohydrates: Yes or No?\"})}),/*#__PURE__*/e(\"p\",{children:\"Although your body has enough carbohydrates for about 1.5 hours of full exercise, some studies suggest that the body performs better when it thinks it is getting carbohydrates. In a study with Colombian loggers, they were found to be able to chop more wood when the body thought the drink contained carbohydrates than when drinking only water. Therefore, during longer sessions, it may be useful to use a drink gel with carbohydrates for better quality training and faster recovery, but for a 1-hour workout, this will usually not be necessary.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Start Strong, Finish Stronger\"})}),/*#__PURE__*/e(\"p\",{children:\"It is essential to start with proper hydration and sufficient carbohydrates. After an indoor cycling session, even if you've hydrated well, you've probably lost more fluid than you've absorbed. Therefore, it is crucial to stay well hydrated especially in the first two hours after exercise. As always, keep the order in recovery of; hydrate first, then carbohydrate, then protein.\"}),/*#__PURE__*/e(\"p\",{children:\"So whether you train with on JOIN or Zwift with your Tacx or Wahoo it is critical to adjust your nutrition and hydration to meet the unique challenges of indoor cycling.\"})]});export const richText2=/*#__PURE__*/t(i.Fragment,{children:[/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"As president, treasurer, honorary member and, for now, sole member of the Frequency First Club (FFC), it is my pleasure to welcome you to this club. Before we can officially make you a member of this club, we would like to share with you our core values. If you agree with these, you are most welcome. We don't have a complicated ballot, we don't even charge a membership fee. Everyone is welcome as long as you subscribe to our mission.\"}),/*#__PURE__*/e(\"em\",{children:\"By Jim van den Berg, Founder & CEO of JOIN Sports\"})]}),/*#__PURE__*/e(\"img\",{alt:\"\",className:\"framer-image\",height:\"896\",src:\"https://framerusercontent.com/images/vXKpLWTYgxH9GlDI0wVButMnk7U.png\",srcSet:\"https://framerusercontent.com/images/vXKpLWTYgxH9GlDI0wVButMnk7U.png?scale-down-to=512 512w,https://framerusercontent.com/images/vXKpLWTYgxH9GlDI0wVButMnk7U.png?scale-down-to=1024 1024w,https://framerusercontent.com/images/vXKpLWTYgxH9GlDI0wVButMnk7U.png?scale-down-to=2048 2048w,https://framerusercontent.com/images/vXKpLWTYgxH9GlDI0wVButMnk7U.png 2880w\",style:{aspectRatio:\"2880 / 1792\"},width:\"1440\"}),/*#__PURE__*/e(\"h2\",{children:\"What do you get in return?\"}),/*#__PURE__*/e(\"p\",{children:\"Of course, a membership should also give you something. So what do you get in return? A lot, but your membership is not a shortcut to optimal fitness! It is, however, the key to never having a huge decline in your fitness ever again. It's a philosophy you won't see until you see it through. It is a wisdom that you can actually apply to everything in life. It's beacon that lets you make the right choices and makes the jungle of tips and advice so much clearer all at once.\"}),/*#__PURE__*/e(\"h2\",{children:\"The mission\"}),/*#__PURE__*/t(\"p\",{children:[\"The mission of the Frequency First Club is for as many athletes as possible to benefit from the insight that you must first get the \",/*#__PURE__*/e(\"strong\",{children:\"frequency\"}),\" of your workouts right. Only after that is \",/*#__PURE__*/e(\"strong\",{children:\"volume\"}),\" important and finally we should care about \",/*#__PURE__*/e(\"strong\",{children:\"intensity\"}),\". Of course, this does not mean that we, at the FFC, are the club against volume or intensity. Those clubs undoubtedly exist too but you should not be with us for that. We also certainly don't want to pretend that volume and intensity don't matter, we only stand up for sequentiality and that is: Frequency First.\"]}),/*#__PURE__*/e(\"h2\",{children:\"7 reasons for Frequency First\"}),/*#__PURE__*/e(\"p\",{children:\"To reinforce our mission statement, here are not our 95 theses, but a more concise 7 reasons.\"}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"The promise of training is getting better.\"}),\" You unbalance a system, giving it the stimulus (training stimulus) to better arm itself against this the next time. This process occurs only during rest after training, but will gradually disappear if the rest is too long. Training once a week can be a pleasant pastime, but after 6 days of rest, any training effect is almost gone. Therefore, you should first train more often and then train longer.\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"You need to recover longer from long hard workouts.\"}),\" This allows you to train less often and less intensively. We see this effect with pros who cycle better power at the beginning of the season than at the end*. After a period of mostly training and few races, especially the power outputs after fatigue (after 2000kJ) are much better than after periods with many races.\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Training 3 times an hour has more effect than training 3 hours once a week.\"}),\" Indeed, a study with recreational cyclists found that a 10-week training period with 2-3 times per week of very short heavy HIT training had as much effect on endurance as nearly 7 hours per week of low-intensity work alone.* With a total of 1.6 hours of HIT training, the same effect was achieved as 6.8 hours of low-intensity work on a 3-hour test. This test then involved cycling at 50% of VO2max for 3 hours and looking at the extent of fatigue by looking at increases in heart rate, oxygen uptake and lactate, among other things. What was found is that both groups were equally improved.\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[\"So the above point does not show, for the poorly understood, that you can substitute volume with intensity. After all, the improvements according to this training approach after 10 weeks were nothing to write home about. So the trick lies in \",/*#__PURE__*/e(\"strong\",{children:\"combining longer workouts with intense workouts\"}),\" and there are no shortcuts for training toward long goals. However, it is simply true that if you have to choose between 3 times 1 hour of training or 1 time 3 hours, we at the FFC, recommend the former.\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Working out more often is easier to fit into your schedule.\"}),\" You can always cram an hour of training in somewhere, whereas long workouts put a strain on your schedule, family and work.\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Training more often creates a rhythm\"}),\", a cadence to which the rest of your environment can much more easily tune in. Mom or dad who suddenly disappears for part of the day at totally random moments will encounter much more resistance than the more frequent cyclist who finishes the workouts on a regular wave.\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"If you train more frequently, you are more likely to pick up the bike again.\"}),\" After all, exercise is addictive, and unlike most other addictions, this is one you can grow old with just fine. Take advantage of these happiness hormones and let the serotonins, endorphins and dopamines help motivate you for your next workout.\"]})})]}),/*#__PURE__*/e(\"h2\",{children:\"How often is enough?\"}),/*#__PURE__*/t(\"p\",{children:['By now, you must have become convinced of our credo and we understand that you are now thinking; \"how often, is often enough\". ',/*#__PURE__*/e(\"strong\",{children:\"We recommend that the baseline for every cyclist should be 3 times a week.\"}),\" If there is more room per week, then the next step is to extend 1 of those 3 workouts. But before that happens, try not to maintain that one long endurance workout precisely during the winter months. Instead, try to put the frequency of 3 times per week first and foremost. Again, with good endurance training and training 3 times a week you will make much greater strides, but remember; we at the Frequency First Club say: \",/*#__PURE__*/e(\"strong\",{children:\"Frequency First!\"})]}),/*#__PURE__*/e(\"h2\",{children:\"How do you become a member?\"}),/*#__PURE__*/t(\"p\",{children:['Simply by embracing our credo and putting it into practice. Because as Aristotle put it; \"We are that, which we repeatedly do\". So all you have to do is do it and of course a tag on social media and on ',/*#__PURE__*/e(n,{href:\"https://www.strava.com/clubs/join-cycling\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Strava\"})}),\" is appreciated. You are not doing this for us, but for yourself. This way, we enlightened minds, who see through it, see that we are among like-minded people and of course that is a nice feeling.So JOIN the Frequency First Club and join our movement with the hashtags: #joincycling #frequencyfirst #FFC. Also become a valued member of our \",/*#__PURE__*/e(n,{href:\"https://www.strava.com/clubs/join-cycling\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Strava Club\"})}),\" and stay tuned on everything, including events, challenges, and cycling tips.Sources:*James Spragg, Peter Leo & Jeroen Swart (2023) The relationship between training characteristics and durability in professional cyclists across a competitive season, European Journal of Sport Science, 23:4, 489-498, DOI: \",/*#__PURE__*/e(n,{href:\"https://doi.org/10.1080/17461391.2022.2049886\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"10.1080/17461391.2022.2049886\"})}),\"*Matom\\xe4ki P, Heinonen OJ, Nummela A, Laukkanen J, Auvinen E-P, Pirkola L and Kyr\\xf6l\\xe4inen H (2023) Durability is improved by both low and high intensity endurance training.\\xa0\",/*#__PURE__*/e(\"em\",{children:\"Front. Physiol.\"}),\"\\xa014:1128111. doi: 10.3389/fphys.2023.1128111\"]})]});export const richText3=/*#__PURE__*/t(i.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"VO2max is a measure that indicates the maximum capacity at which the heart, lungs and muscles can absorb oxygen. This is measured in liters per minute or, in the case of weight-bearing activities such as cycling, in milliliters per kilogram of body weight per minute.\"}),/*#__PURE__*/e(\"p\",{children:'The concept of VO2max is shortened to \"V,\" which stands for volume, \"O2,\" which stands for oxygen, and \"Max,\" which stands for maximum. So it indicates the maximum volume a person can take in oxygen within a given time interval. It is a crucial detail to understand that this is the maximum amount of oxygen that can be used for energy-generating processes in the muscles. It is not the maximum amount of oxygen that can be inhaled or transported, but rather the maximum amount of oxygen that can ultimately be used by the muscles after uptake.'}),/*#__PURE__*/e(\"p\",{children:\"It is important to note that while VO2max can be a useful measure of athletic performance, it is only part of the story. VO2max focuses specifically on the ability to take in and use oxygen, but does not take into account other important aspects of athletic ability, such as muscle strength, endurance, technique, tactics and mental toughness.\"}),/*#__PURE__*/e(\"p\",{children:\"VO2max is an important indicator of a cyclist's physiological capacity, but you cannot take it as the sole measure of success. In practice, there are examples of riders with very high VO2max values who did not necessarily become top cyclists. This highlights that while VO2max is a crucial component, cycling performance does not rely solely on physiological factors.\"}),/*#__PURE__*/e(\"h2\",{children:\"Is your VO2max trainable?\"}),/*#__PURE__*/e(\"p\",{children:\"The VO2max can indeed be trained contrary to what exercise physiologists used to think. Because humans are very trainable aerobically and the VO2max says something about the maximum aerobic capacity, this is actually quite logical. That is why we also see in the research literature that the VO2max is not only trainable with high-intensity blocks around the VO2max, but also with long easy endurance rides. In the end, the right combination of the two will cause the most progression.\"}),/*#__PURE__*/e(\"p\",{children:\"It is also important to note that while virtually all people are aerobically trainable, the degree to which VO2max can be improved is, in many ways, determined by the individual's genetic predisposition. Thus, some people may see greater improvements than others, but practically speaking, any form of regular physical activity that is challenging to the cardiovascular system will lead to some improvement in VO2max.\"}),/*#__PURE__*/e(\"h2\",{children:\"What is a high VO2max?\"}),/*#__PURE__*/e(\"p\",{children:\"Although VO2max can vary based on several factors including age, gender, athletic background and general physical fitness, the following values are generally accepted in the sports world as indicative of a high VO2max:\"}),/*#__PURE__*/e(\"p\",{children:\"Average male cyclists typically have a VO2max of about 50-80 ml/kg/min. For elite professionals, VO2max is often found much higher, with values closer to 70-85 ml/kg/min and reportedly even higher than 90 ml/kg/min in some notable cases. Below is a overview of rather exceptional values. We do not vouch for the quality of these values. Perhaps also important to note is that high values from people who have once achieved otherwise athletic feats are likely to go unnoticed by the general public. This is also known as publication bias.\"}),/*#__PURE__*/e(\"img\",{alt:\"\",className:\"framer-image\",height:\"187\",src:\"https://framerusercontent.com/images/SYLgG4wyU97yfRE9FW4lab8OQ.png\",srcSet:\"https://framerusercontent.com/images/SYLgG4wyU97yfRE9FW4lab8OQ.png?scale-down-to=512 512w,https://framerusercontent.com/images/SYLgG4wyU97yfRE9FW4lab8OQ.png 634w\",style:{aspectRatio:\"634 / 374\"},width:\"317\"}),/*#__PURE__*/e(\"h2\",{children:\"How to measure VO2max\"}),/*#__PURE__*/e(\"p\",{children:\"Measuring a VO2max is usually performed in a controlled environment such as a sports laboratory. During this test, the load is rapidly increased in a so-called ramp protocol. The goal is to reach a point within a short time, usually between 5 to 8 minutes, where the participant can no longer continue. This involves measuring oxygen intake and output through a breathing mask and breath analysis equipment.\"}),/*#__PURE__*/e(\"p\",{children:\"At the beginning of the test, the tester makes an assessment of the person's abilities to correctly set the rate of load increase. If the effort is increased too slowly, there is a chance that the participant will become fatigued before the true VO2max is reached.\"}),/*#__PURE__*/e(\"p\",{children:\"What makes the measurement specific is that one measures the concentration of inhaled and exhaled gases, namely oxygen and carbon dioxide. This is done by analyzing the participant's breath each moment. This gives insight into how much oxygen is taken up and used for energy-generating processes in the muscles.\"}),/*#__PURE__*/e(\"img\",{alt:\"\",className:\"framer-image\",height:\"315\",src:\"https://framerusercontent.com/images/zpoPWExF2aZePZPsc4gGHFHxQ.png\",srcSet:\"https://framerusercontent.com/images/zpoPWExF2aZePZPsc4gGHFHxQ.png?scale-down-to=512 512w,https://framerusercontent.com/images/zpoPWExF2aZePZPsc4gGHFHxQ.png?scale-down-to=1024 1024w,https://framerusercontent.com/images/zpoPWExF2aZePZPsc4gGHFHxQ.png 2042w\",style:{aspectRatio:\"2042 / 630\"},width:\"1021\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"em\",{children:\"Percentage of men by age group VO2max in (ml.kg-1.min-1) (1)\"})}),/*#__PURE__*/e(\"img\",{alt:\"\",className:\"framer-image\",height:\"313\",src:\"https://framerusercontent.com/images/7K2HlHqShsmMlcYmQAX0R7PVHg.png\",srcSet:\"https://framerusercontent.com/images/7K2HlHqShsmMlcYmQAX0R7PVHg.png?scale-down-to=512 512w,https://framerusercontent.com/images/7K2HlHqShsmMlcYmQAX0R7PVHg.png?scale-down-to=1024 1024w,https://framerusercontent.com/images/7K2HlHqShsmMlcYmQAX0R7PVHg.png 2040w\",style:{aspectRatio:\"2040 / 626\"},width:\"1020\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"em\",{children:\"Percentage of women by age group VO2max in (ml.kg-1.min-1) (1)\"})}),/*#__PURE__*/e(\"h2\",{children:\"What good is knowing what your VO2max is?\"}),/*#__PURE__*/e(\"p\",{children:\"Actually, not much. With a very low VO2max you will not be able to become a professional cyclist, but with a very high VO2max it is not said that you will become a successful cyclist or athlete. In fact, it is just one of many conditions that determine how good a person is athletically. In addition, if you do regular VO2max tests in a laboratory, you could measure whether your training approach is working. At least if the goal of those workouts is to increase your VO2max. Beyond the fact that this would be a rather limited training goal, there is also the question of what sport this is important for. More interesting in cycling, for example, is how well you are able to convert that Vo2max into power and ultimately speed. So it is actually the world upside down to convert power or running speed to VO2max, so that VO2max can then say something about one's athletic performance.\"}),/*#__PURE__*/e(\"p\",{children:\"If you still want to calculate what your VO2max should be approximately then we explain everything about it on this page including a few tools to get started right away.\"}),/*#__PURE__*/e(\"h2\",{children:\"Reference values VO2max\"}),/*#__PURE__*/e(\"ol\",{children:/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:['Kaminsky, Leonard A.; Arena, Ross; Myers, Jonathan; Peterman, James E.; Bonikowske, Amanda R.; Harber, Matthew P.; Medina Inojosa, Jose R.; Lavie, Carl J.; Squires, Ray W. (2022). \"Updated Reference Standards for Cardiorespiratory Fitness Measured with Cardiopulmonary Exercise Testing\". ',/*#__PURE__*/e(\"em\",{children:\"Mayo Clinic Proceedings\"}),\". \",/*#__PURE__*/e(\"strong\",{children:\"97\"}),\" (2): 285\u2013293. doi:\",/*#__PURE__*/e(\"span\",{children:\"10.1016/j.mayocp. 2021.08.020\"}),\". PMI\\xa034809986.\"]})})})]});export const richText4=/*#__PURE__*/t(i.Fragment,{children:[/*#__PURE__*/t(\"p\",{children:[\"Science has since time immemorial been looking for ways to say something about VO2max without a laboratory setup. It should be mentioned that 50 years ago it was thought that VO2max was poorly trainable and therefore a great predictor of sports talent. In \",/*#__PURE__*/e(n,{href:\"https://join.cc/cycling-tips/what-is-vo2max/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"this article\"})}),\" you can read more about this and what exactly VO2max is.\"]}),/*#__PURE__*/e(\"h2\",{children:\"There are actually two ways to distinguish in these calculations.\"}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Based on maximum effort, as in a 5 max all-out effort (1) on the bike.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Based on a submaximal effort, as with the Astrand Nomogram (2) or the First Beat calculation (3) common in Garmin devices.\"})})]}),/*#__PURE__*/e(\"p\",{children:\"The first way is actually the most accurate method, right after, of course, direct laboratory measurements. After all, here you measure the maximum output and then calculate back to how much energy the body needs to produce for this. This is how we know that a person's maximum 5-minute value is highly correlated to Vo2max. Through this way, no standard corrections have to be applied for age and gender and these errors can be avoided. However, you do actually make assumptions for efficiency and (cycling/running) technique. Still, these formulas turn out to usually explain around 95% of the variance, which is often acceptable in terms of margin of error. (1)\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(n,{href:\"https://join.cc/blog/calculate-your-vo2max-based-on-5-minutes-of-power-output/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"On this page we have a calculator that you can fill in yourself to determine your VO2Max based on your cycling power number.\"})})}),/*#__PURE__*/e(\"p\",{children:\"Because humans are lazy by nature, there are also calculations where you do not go all-out. These methodes are usually based on the ratio of power or running speed and heart rate maximum values. These types of formulas extrapolate the ratio and apply corrections for age and gender. The best known way is Astrand's nomogram from 1954 (2). This uses a line drawn between heart rate and power output from a simple submaximal test to predict Vo2max. This method has been improved and validated many times over the past 60 years (4/5) and still seems to give reasonable values. Fortunately, this graph has now also been converted into a formula, which you can use using the calculator in the link below. (5)\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(n,{href:\"https://join.cc/blog/calculate-your-vo2max/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"How this test works and how to use this test yourself can be found here on this page.\"})})}),/*#__PURE__*/e(\"h2\",{children:\"The Garmin calculation\"}),/*#__PURE__*/e(\"p\",{children:\"The method used in Garmin devices today is basically an updated version of the Astrand method from 1954. Unfortunately, Garmin's exact method is kept secret. So we don't know what correction factors for age and gender are used, nor what the exact formula is for extrapolating heart rate and power. We do know that this calculation requires you to have at least 20 minutes of power data with a heart rate of 70% of maximum heart rate or higher. This method is said to be quite accurate, but thus not very extensively validated in science. The accuracy of this measurement is said to be at 95% in running and 92% in cycling. These are very nice values and in almost every training you can then make a prediction of the Vo2max and follow it through time. (3/6)\"}),/*#__PURE__*/e(\"h2\",{children:\"To conclude\"}),/*#__PURE__*/e(\"p\",{children:\"The question remains as to what exactly this value says about a person's cycling capabilities and why not extrapolate, for example, to maximum power values or running speeds. Then you can avoid any discrepancies in the standardized corrections for age and gender. In addition, the power outputs can be used in determining the appropriate intensity in future workouts, whereas you can't really do anything else with the Vo2max value.\"}),/*#__PURE__*/e(\"h2\",{children:\"VO2max calculators\"}),/*#__PURE__*/e(\"p\",{children:\"But to not leave you completely empty-handed, here are two calculators with reference to the scientific evidence.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(n,{href:{webPageId:\"PiiWW7Eor\"},motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Calculate your VO2max based on your 5 minute value\"})})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(n,{href:{webPageId:\"cddZ1DsdT\"},motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Calculate your VO2max\"})})}),/*#__PURE__*/e(\"h2\",{children:\"References\"}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Sitko S, Cirer-Sastre R, Corbi F, L\\xf3pez-Laval I. Five-Minute Power-Based Test to Predict Maximal Oxygen Consumption in Road Cycling. Int J Sports Physiol Perform. 2022 Jan 1;17(1):9-15. doi: 10.1123/ijspp.2020-0923. Epub 2021 Jul 5. PMID: 34225254.\"})}),/*#__PURE__*/t(\"li\",{\"data-preset-tag\":\"div\",children:[/*#__PURE__*/e(\"div\",{children:/*#__PURE__*/e(\"em\",{children:\"A Nomogram for Calculation of Aerobic Capacity (Physical Fitness) From Pulse Rate During Submaximal Work\"})}),/*#__PURE__*/t(\"div\",{children:[/*#__PURE__*/e(\"span\",{children:\"P. -O. \\xc5strand\"}),\" and \",/*#__PURE__*/e(\"span\",{children:\"Irma Ryhming. Journal of Applied Physiology\"}),\" \",/*#__PURE__*/e(\"span\",{children:\"1954\"}),\" \",/*#__PURE__*/e(\"span\",{children:\"7\"}),\":\",/*#__PURE__*/e(\"span\",{children:\"2\"}),\", \",/*#__PURE__*/e(\"span\",{children:\"218-221.\"})]})]}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"https://www.firstbeat.com/wp-content/uploads/2015/10/white_paper_vo2_estimation.pdf\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Siconolfi SF, Cullinane EM, Carleton RA, Thompson PD. Assessing VO2max in epidemiologic studies: modification of the Astrand-Rhyming test. Med Sci Sports Exerc. 1982;14(5):335-8. PMID: 7154887.\"})}),/*#__PURE__*/t(\"li\",{\"data-preset-tag\":\"div\",children:[/*#__PURE__*/t(\"div\",{children:[\"Buono, M\",/*#__PURE__*/e(\"span\",{children:\". \"}),\"J., Roby, J\",/*#__PURE__*/e(\"span\",{children:\". \"}),\"J., Micale, F\",/*#__PURE__*/e(\"span\",{children:\". G., & \"}),\"Sallis, J\",/*#__PURE__*/e(\"span\",{children:\". \"}),\"F. (1989). Predicting maximal oxygen uptake in children:\"]}),/*#__PURE__*/t(\"div\",{children:[\"modification of the Astrand-Rhyming test. \",/*#__PURE__*/e(\"span\",{children:\"Pediatr Exerc Sci\"}),\", 1:278-283.\"]})]}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"https://www.firstbeat.com/wp-content/uploads/2017/06/white_paper_VO2max_30.6.2017.pdf\"})})]})]});export const richText5=/*#__PURE__*/t(i.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"Every cyclist who wants to improve is looking for shortcuts: things that cost little effort or money but do bring an improvement in performance. In its heyday, Team Sky even had the term 'marginal gains' for it. The term was not new, but their aim was to emphasize a focus on details. One of the often-cited examples was a bike computer that connected seamlessly to the handlebars, so that there was no aerodynamic disadvantage. The assumption was that many small improvements could make a big difference. That sounds plausible, of course, but the biggest advantage of this way of working was that it led to a culture in which everything was questioned, researched, and improved.\"}),/*#__PURE__*/e(\"h2\",{children:\"Factors that improve performance.\"}),/*#__PURE__*/e(\"p\",{children:\"Ultimately, you can't ignore the fact that nutrition on and off the bike in combination with training gives by far the most progress. However, there are factors that can improve performance. We gain insight into this if we disregard nutrition and training. Which things are there to improve performance and to what extent do they contribute exactly? The answer to this can be summarized in five categories:\"}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Equipment\"}),\": Investing in a light and stiff bike that is well tuned to your body can significantly improve performance. Aerodynamic equipment, lightweight components and tires with low rolling resistance can further improve speed and efficiency.\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Bicycle maintenance\"}),\": Regular maintenance of your bicycle, keeping it clean and well lubricated, and making sure that all parts are in good working order, will help you optimize its performance.\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Technique and skills\"}),\": Developing good cycling technique and sharpening essential skills that improve your cornering skills and how to climb and descend well can lead to better performance. For example, consider joining a cycling group to (further) develop these techniques.\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Aerodynamics\"}),\": Reducing drag can make a remarkable difference in cycling performance. Especially the posture on the bike makes the biggest difference. Only after that it\u2019s about the bicycle, clothing, or your helmet.\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Mental preparation\"}),\": Mental factors such as focus, motivation and strategy play a crucial role in cycling performance. Think of visualizations and positive self-talk to increase mental resilience and further optimize performance during competitions or challenging rides.\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Rest and recovery\"}),\": adequate rest and recovery are vital to maximize your gains from training. Allow plenty of time for rest, sleep, and consider active recovery techniques to promote muscle recovery (such as foam rolling or light stretching).\"]})})]}),/*#__PURE__*/e(\"h2\",{children:\"Best marginal gains\"}),/*#__PURE__*/e(\"p\",{children:\"Now what if we make these options even more concrete and look at things that you can buy and for which you don\u2019t need to put effort in? In that case, a better cycling position or improvement of mental preparation and cycling technique are irrelevant, and we only look at better material. So, what are the best marginal gains that money can buy?Because we exclude that the condition improves, the improvements of these materials only affect lower air resistance, lower rolling resistance or slope resistance and no higher power is delivered. The extent to which performance improves depends on the type of goal. It makes a big difference whether the goal is a 40-kilometer time trial on the flat or a 13.8-kilometer Alpine col like the Alpe d'Huez. The level, weight and stature of the cyclist are also decisive. A better cyclist, for example, cycles more power and simply benefits more from aerodynamic improvements, because the air resistance increases quadratically at a higher speed. Therefore, we cannot avoid cutting some corners and assume an average cyclist with an average stature and condition. With that cyclist we cycle in beautiful windless conditions with 20 degrees at sea level.\"}),/*#__PURE__*/e(\"img\",{alt:\"\",className:\"framer-image\",height:\"279\",src:\"https://framerusercontent.com/images/wpWWr1E1g7Ku6V3it8UA8wgH57k.png\",srcSet:\"https://framerusercontent.com/images/wpWWr1E1g7Ku6V3it8UA8wgH57k.png?scale-down-to=512 512w,https://framerusercontent.com/images/wpWWr1E1g7Ku6V3it8UA8wgH57k.png?scale-down-to=1024 1024w,https://framerusercontent.com/images/wpWWr1E1g7Ku6V3it8UA8wgH57k.png 1430w\",style:{aspectRatio:\"1430 / 559\"},width:\"715\"}),/*#__PURE__*/e(\"p\",{children:\"Now, our cyclist barely needs an hour for the time trial and it takes just over an hour to climb the Alpe d'Huez\"}),/*#__PURE__*/e(\"img\",{alt:\"\",className:\"framer-image\",height:\"119\",src:\"https://framerusercontent.com/images/VP5f58vT8d8PqEnOucgDHgikOW8.png\",srcSet:\"https://framerusercontent.com/images/VP5f58vT8d8PqEnOucgDHgikOW8.png?scale-down-to=512 512w,https://framerusercontent.com/images/VP5f58vT8d8PqEnOucgDHgikOW8.png?scale-down-to=1024 1024w,https://framerusercontent.com/images/VP5f58vT8d8PqEnOucgDHgikOW8.png 1278w\",style:{aspectRatio:\"1278 / 238\"},width:\"639\"}),/*#__PURE__*/e(\"p\",{children:\"Of course, we'd also like to see the marginal gains (improvements) put in perspective with costs per each intervention.\"}),/*#__PURE__*/e(\"img\",{alt:\"\",className:\"framer-image\",height:\"350\",src:\"https://framerusercontent.com/images/Qi6JxD7veE7eKVUUFUr8YdnfXi4.png\",srcSet:\"https://framerusercontent.com/images/Qi6JxD7veE7eKVUUFUr8YdnfXi4.png?scale-down-to=512 512w,https://framerusercontent.com/images/Qi6JxD7veE7eKVUUFUr8YdnfXi4.png?scale-down-to=1024 1024w,https://framerusercontent.com/images/Qi6JxD7veE7eKVUUFUr8YdnfXi4.png?scale-down-to=2048 2048w,https://framerusercontent.com/images/Qi6JxD7veE7eKVUUFUr8YdnfXi4.png 2461w\",style:{aspectRatio:\"2461 / 701\"},width:\"1230\"}),/*#__PURE__*/e(\"p\",{children:\"In the table above, it is mainly the aerodynamic wheels that make a significant difference in time trialing. The other minimal differences are, of course, also very interesting for a top cyclist in the professional peloton. In addition, it is striking that aerodynamic improvements do not pay off uphill, at least not for the amateur. An aerodynamically closed helmet also causes heat build-up and therefore most likely has a negative effect compared to the negligible positive aerodynamic effect. When the speeds are higher uphill, the proportions within the pro peloton are slightly different, but there too, lightweight, and ventilating material is chosen for a mountain stage.\"}),/*#__PURE__*/e(\"h2\",{children:\"Marginal gains add up to a big difference.\"}),/*#__PURE__*/e(\"p\",{children:\"Treating all marginal gains separately is, incidentally, not entirely fair. The idea of \u200B\u200Bmarginal gains is precisely that they add up to a big difference. If we were to optimize this for all the improvements in the table, we would arrive at 500 grams of extra weight, a CdA of 0.248, a rolling resistance of 0.003 and a drive train efficiency of 97%. In doing aerodynamic tests on the track or in the wind tunnel, these are very realistic gains that can be made. In the climbing position we only go for the aero socks for the morale in terms of aerodynamics and especially for the lighter bike in combination with the lower rolling resistance and drive train.\"}),/*#__PURE__*/e(\"img\",{alt:\"\",className:\"framer-image\",height:\"119\",src:\"https://framerusercontent.com/images/CBKMRlqYdCXbtnc7BRUjgSnlg0.png\",srcSet:\"https://framerusercontent.com/images/CBKMRlqYdCXbtnc7BRUjgSnlg0.png?scale-down-to=512 512w,https://framerusercontent.com/images/CBKMRlqYdCXbtnc7BRUjgSnlg0.png?scale-down-to=1024 1024w,https://framerusercontent.com/images/CBKMRlqYdCXbtnc7BRUjgSnlg0.png 1274w\",style:{aspectRatio:\"1274 / 238\"},width:\"637\"}),/*#__PURE__*/e(\"p\",{children:\"If you add everything together, you can see quite a significant improvement. The question is whether it is worth the cost. This package will cost you a whopping \u20AC 2,493 per percent improvement for the time trial set-up and \u20AC 4,515 per percent for the climbing package. Although all these factors can contribute to a certain extent of performance improvement, training and nutrition remain the most important factors for progress on the bike. It is therefore important to prioritize consistent training, a balanced diet, and the right nutritional strategies for optimal results. As a satisfied JOIN user recently told us: \u201CIn 9 months my FTP has increased from 153 Watts to 340 Watts\u201D. So, to become more than twice as good for only \u20AC 90 euros seems to be a great bang for your buck.\"}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"strong\",{children:\"Improve your FTP\"})}),/*#__PURE__*/t(\"p\",{children:[\"To round up, let\u2019s assume a very realistic scenario. If our cyclist \",/*#__PURE__*/e(n,{href:\"https://join.cc/cycling-tips/how-to-improve-your-ftp/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"improves his FTP\"})}),\" with JOIN by 15% in half a year, then his FTP is not 280 Watt but 322 Watt. What does that mean in the original set-up for the time trial and climb times?\"]}),/*#__PURE__*/e(\"img\",{alt:\"\",className:\"framer-image\",height:\"119\",src:\"https://framerusercontent.com/images/MBO2DbY3i8UCWUPrBJNm14FsY.png\",srcSet:\"https://framerusercontent.com/images/MBO2DbY3i8UCWUPrBJNm14FsY.png?scale-down-to=512 512w,https://framerusercontent.com/images/MBO2DbY3i8UCWUPrBJNm14FsY.png?scale-down-to=1024 1024w,https://framerusercontent.com/images/MBO2DbY3i8UCWUPrBJNm14FsY.png 1274w\",style:{aspectRatio:\"1274 / 238\"},width:\"637\"}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Physiological improvements vs Marginal gains\"}),/*#__PURE__*/t(\"p\",{children:[\"These \",/*#__PURE__*/e(n,{href:\"https://join.cc/cycling-tips/how-much-can-i-still-improve-on-the-bike-this-year/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"physiological improvements\"})}),\" easily beat the marginal gains. Interestingly,\"]}),/*#__PURE__*/e(\"p\",{children:\" this difference is much greater in the mountains than on the time trial bike. Converted to costs, we are talking about only \u20AC 11.30 per percent improvement in the time trial and just even \u20AC 4.60 on the Alpe d'Huez. The conclusion can therefore be guessed: nutrition and training provide a much greater improvement, which also means that a combination of the two is a great option!\"})]});export const richText6=/*#__PURE__*/t(i.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"As a fanatical amateur cyclist, you would like nothing more than to take your beloved racing bike on your family holidays and discover new challenging routes. But you also want your family to enjoy the holiday and you do not want a divorce when you return home. A cycling holiday with the family can be a great experience, but not every family is up for that. In this blog I give you tips for a carefree holiday that will satisfy both you and the rest of the family.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"em\",{children:\"By Jim van den Berg, Founder & CEO of JOIN Sports\"})}),/*#__PURE__*/e(\"h2\",{children:\"Tips for a carefree holiday for both the cyclist and the family\"}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Leave early\"}),\": Make sure you plan your cycling trips early in the day, especially in hot climates. That way you not only avoid \",/*#__PURE__*/e(n,{href:\"https://join.cc/cycling-tips/cycling-in-hot-weather/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"cycling in the heat\"})}),\" but you also have enough time remaining to spend with your family. You can use the morning for a more intensive workout and relax together in the afternoon.\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Make sure you have some energy left\"}),\": You have less energy in the swimming pool if you completely exhaust yourself for 4 hours early in the morning. Take it easy for the last 15-20 minutes of your workout. For example, drink an espresso on the terrace before you get back to your holiday residence. That way you can still play 'sea monster' with the children as soon as you get home.\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Think about the family activities\"}),\": Make sure there is plenty to do for the family while you go on your bike rides. Look for areas with opportunities for hiking, swimming, sightseeing, and other activities the family enjoys. Avoid ending up in the middle of nowhere simply because you have the best cycling routes there. Also think about what the rest of the family likes.\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Combine rest days\"}),\": plan your rest days together with the family so that you can all enjoy relaxation and quality time together. So communicate well in advance when and for how long you plan to go for a ride. Then other plans can be adjusted accordingly.\"]})})]}),/*#__PURE__*/e(\"h2\",{children:\"The 5 best holiday destinations to take (or rent) your bike\"}),/*#__PURE__*/e(\"p\",{children:\"Of course this is a rather subjective and personal subject, but at JOIN we are not afraid to give our opinion. Good holiday destinations for cycling are:\"}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"The Alps\"}),\": The breathtaking landscapes and challenging climbs are a dream for most cyclists. The Italian Dolomites in particular have the perfect combination of Italian cuisine and heroic climbs.\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Mallorca, Spain\"}),\": Known as a cyclist's paradise with its beautiful coastline, quaint villages and varied routes for all abilities. The climbs are often no steeper than 5% and the asphalt is great. A little inland, the roads are not too busy even during the high season.\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Tuscany, Italy\"}),\": Enjoy the Tuscan hills, picturesque landscapes and historic towns. Be sure to take the strade bianche, or the gravel roads.\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"The Flemish Ardennes, Belgium\"}),\": For those who love cobblestones, short, steep climbs and rolling landscapes, the Flemish Ardennes are a great destination.\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Provence, France\"}),\": Known for its picturesque villages, lavender fields and hilly roads. It is a great destination for cyclists looking for breathtaking views and challenging climbs, of which the Mont Ventoux should not be missed.\"]})})]}),/*#__PURE__*/e(\"h2\",{children:\"Following your training schedule on vacation\"}),/*#__PURE__*/e(\"p\",{children:\"It's understandable that you don't want to neglect your training schedule and intervals while on vacation. Here are some tips to keep you in shape, even when you're on vacation:\"}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Plan your training in advance\"}),\": Check your holiday schedule and adjust your training schedule accordingly. Plan your most important workouts and intervals on days when the family can do something else.\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Take advantage of local bike rentals\"}),\": If you don't have the option to bring your own road bike, look for local bike rental companies that offer quality bikes.\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Look for climbs in the area\"}),\": If you're in the mountains, take the opportunity to train your climbs. Be careful not to take on too much and take enough rest days to prevent injuries. There are also plenty of tips on \",/*#__PURE__*/e(n,{href:\"https://join.cc/cycling-tips/seated-vs-standing-climbing/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"seated and standing climbing\"})}),\".\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Plan your routes in advance\"}),\": Do some research about the area and plan your routes. This helps you to better follow your training schedule and gives you the opportunity to explore new routes.\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Flexibility and Balance\"}),\": Be flexible with your training schedule and enjoy your family holiday. Don't forget that a gentle bike ride with the family can also be valuable for your training and promotes family fun.\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Put your bike aside for a while\"}),\": The family holiday might also be a good time to temporarily leave the bike behind. Sometimes you need \",/*#__PURE__*/e(n,{href:\"https://join.cc/cycling-tips/how-long-do-you-have-to-rest-after-the-season/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"absolute rest after a cycling season\"})}),\", especially after achieving your goals. Then you can pursue new goals with good courage.\"]})})]}),/*#__PURE__*/e(\"p\",{children:\"Fortunately, JOIN perfectly meets the above conditions. So you can continue your JOIN schedule while on vacation with peace of mind. Enjoy discovering new routes, beautiful landscapes and quality time with your family. Have fun cycling!\"})]});export const richText7=/*#__PURE__*/t(i.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"It's one of the most frequently asked questions and one of the most difficult to answer. It won't come as a surprise that the unsatisfactory answer is: 'it depends'. It depends, for example, on your starting point, on how many hours you train per week, per month and per year and of course genetics (aka talent).\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"em\",{children:\"By Jim van den Berg, Founder & CEO of JOIN Sports\"})}),/*#__PURE__*/e(\"h2\",{children:\"How \u200B\u200Bmuch does someone improve on average in JOIN in the first 3 months?\"}),/*#__PURE__*/e(\"p\",{children:\"If you start training with JOIN for a number of hours per week and for 3 months, what would happen? There's only one condition: You need to complete 13 training sessions in total during these 3 months (= 13 weeks).\"}),/*#__PURE__*/e(\"p\",{children:\"Thanks to aggregated data of JOIN this is a question that is much easier to answer. This should give novice JOIN users something to hold on to as well. As can be seen in the graph below, we have made a distinction between the number of training hours per week. Logically, more training means more progression. Progress is expressed in a JOIN Level. This score is a combination of a person's FTP, weight and fitness level.\"}),/*#__PURE__*/e(\"img\",{alt:\"\",className:\"framer-image\",height:\"1687\",src:\"https://framerusercontent.com/images/SX0vt4ZIdjbJPBltZ6NY8sASUQ.png\",srcSet:\"https://framerusercontent.com/images/SX0vt4ZIdjbJPBltZ6NY8sASUQ.png?scale-down-to=512 512w,https://framerusercontent.com/images/SX0vt4ZIdjbJPBltZ6NY8sASUQ.png?scale-down-to=1024 1024w,https://framerusercontent.com/images/SX0vt4ZIdjbJPBltZ6NY8sASUQ.png?scale-down-to=2048 2048w,https://framerusercontent.com/images/SX0vt4ZIdjbJPBltZ6NY8sASUQ.png?scale-down-to=4096 4096w,https://framerusercontent.com/images/SX0vt4ZIdjbJPBltZ6NY8sASUQ.png 6000w\",style:{aspectRatio:\"6000 / 3375\"},width:\"3000\"}),/*#__PURE__*/e(\"p\",{children:\"With only 3 to 5 hours of training per week, the progression is already 8%. When the number of training hours is increased to 7 hours or more, progression increases to a whooping 24%! To translate this into actual power numbers, we also look at the improvement in Functional Threshold Power (FTP). On average, FTP increases with 12 Watts when training between 5 and 7 hours per week during the first 3 months (second graph). This may not look much, but a cyclist weighing 80 kilos will take 1 hour and 12 minutes to ride up Alpe d'Huez with 250 Watts. A 12 Watt increase results in a potential time improvement of 7 minutes.\"}),/*#__PURE__*/e(\"img\",{alt:\"\",className:\"framer-image\",height:\"1687\",src:\"https://framerusercontent.com/images/EscMFXlEtQgrFttshlwHRQYBeZM.png\",srcSet:\"https://framerusercontent.com/images/EscMFXlEtQgrFttshlwHRQYBeZM.png?scale-down-to=512 512w,https://framerusercontent.com/images/EscMFXlEtQgrFttshlwHRQYBeZM.png?scale-down-to=1024 1024w,https://framerusercontent.com/images/EscMFXlEtQgrFttshlwHRQYBeZM.png?scale-down-to=2048 2048w,https://framerusercontent.com/images/EscMFXlEtQgrFttshlwHRQYBeZM.png?scale-down-to=4096 4096w,https://framerusercontent.com/images/EscMFXlEtQgrFttshlwHRQYBeZM.png 6000w\",style:{aspectRatio:\"6000 / 3375\"},width:\"3000\"}),/*#__PURE__*/t(\"p\",{children:[\"Not bad for just 3 months of training, right?! Want to know more or give it a try yourself? Check out our website\\xa0\",/*#__PURE__*/e(n,{href:\"https://join.cc/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"https://join.cc/\"})}),\"\\xa0or get it in your favorite app store.\"]}),/*#__PURE__*/e(\"h2\",{children:\"Your JOIN Level\"}),/*#__PURE__*/e(\"p\",{children:\"JOIN cycling has one number, to rule them all. The JOIN-level! This score is a combination of your weight, your FTP, and your training level. This way you can easily measure your own progress and compare it with other cyclists. Please, watch the explainer video and learn all about the JOIN Level.\"}),/*#__PURE__*/e(\"div\",{className:\"framer-text-module\",style:{\"--aspect-ratio\":\"560 / 315\",aspectRatio:\"560 / 315\",height:\"auto\",width:\"100%\"},children:/*#__PURE__*/e(o,{componentIdentifier:\"module:NEd4VmDdsxM3StIUbddO/1de6WpgIbCrKkRcPfQcW/YouTube.js:Youtube\",children:t=>/*#__PURE__*/e(r,{...t,play:\"Off\",shouldMute:!0,thumbnail:\"Medium Quality\",url:\"https://youtu.be/Sg3VEHF_N6M\"})})})]});export const richText8=/*#__PURE__*/t(i.Fragment,{children:[/*#__PURE__*/e(\"h2\",{children:\"5 Tips for Indoor Cycling Training\"}),/*#__PURE__*/e(\"p\",{children:\"Indoor cycling has surged in popularity over the past few years, offering cyclists a way to train effectively regardless of weather conditions, and providing fitness enthusiasts a convenient way to engage in heart-pumping workouts. Whether you're preparing for a race or just trying to stay in shape, understanding indoor cycling essentials can optimize your experience.\"}),/*#__PURE__*/e(\"h3\",{children:\"1. The Appeal of Indoor Cycling\"}),/*#__PURE__*/e(\"p\",{children:\"Before diving into equipment and software, it\u2019s worth understanding why indoor cycling attracts so many. Here are a few reasons:\"}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Consistency: Unlike outdoor cycling, indoor rides aren't affected by rain, snow, or traffic.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Safety: There's no risk of accidents with cars or other unforeseen road hazards.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Structured Workouts: Indoors, every pedal stroke counts. This controlled environment is perfect for targeted, effective training sessions.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[\"The possibility of using the ERG mode. This does also have its downsides. We explain all about that in \",/*#__PURE__*/e(n,{href:{pathVariables:{RRye6LbWE:\"training-in-erg-mode-on-your-indoor-trainer\"},unresolvedPathSlugs:{RRye6LbWE:{collectionId:\"OcD_GeLin\",collectionItemId:\"g3zb8UuDn\"}},webPageId:\"P0p2HyxuZ\"},motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"this article.\"})})]})})]}),/*#__PURE__*/e(\"h3\",{children:\"2. Trainers: Your Indoor Cycling Foundation\"}),/*#__PURE__*/e(\"p\",{children:\"Indoor cycling requires a stationary setup, and that's where trainers come in. Here's a breakdown of the major types:\"}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Wind/Magnetic/Fluid Trainers: These are the most basic and least expensive trainers. They provide resistance using a fan, a magnetic flywheel or fluid resistance. Wind trainers can be noisy and offer less realistic road feel. Magnetic and fluid trainers are quitter and have a smoother road-like feel.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Direct Drive Trainers: These are the top-of-the-line when it comes to non-smart trainers. You remove your bike's rear wheel and connect it directly to the trainer. They provide accurate resistance and are quieter than most.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Smart Trainers: These trainers can connect to devices and apps, adjusting resistance based on virtual terrains or training programs. They offer the most interactive and dynamic indoor cycling experience. Most of the Direct Drive trainers are also Smart Trainers.\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"img\",{alt:\"\",className:\"framer-image\",height:\"479\",src:\"https://framerusercontent.com/images/7XYmkhA7r5MfQyOzdZL5xh4mYK0.jpg\",srcSet:\"https://framerusercontent.com/images/7XYmkhA7r5MfQyOzdZL5xh4mYK0.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/7XYmkhA7r5MfQyOzdZL5xh4mYK0.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/7XYmkhA7r5MfQyOzdZL5xh4mYK0.jpg 1137w\",style:{aspectRatio:\"1137 / 959\"},width:\"568\"}),/*#__PURE__*/e(\"p\",{children:\"We recommend to go for a direct drive smart trainer. You can get a Zwift Hub nowadays for less than the price of a (high-end) helmet. But also Tacx (a Garmin Company) and Wahoo offer a wide ranch of great high-end to less expensive direct drive smart trainers.\"}),/*#__PURE__*/e(\"p\",{children:\"Also up for consideration is a home trainer without the need to put your outdoor bike indoors. It\u2019s more like a trainer with the complete bike attached to it. The Tacx Neobike, Atom Wattbike or Wahoo Kickr bike are really the top of the line and you never have to bring your bike inside again, but they do come with a price tag.\"}),/*#__PURE__*/e(\"h3\",{children:\"3. Software Platforms: Enhancing the Indoor Ride\"}),/*#__PURE__*/e(\"p\",{children:\"Modern indoor cycling isn't just about pedaling in place. Software platforms have revolutionized the experience by offering virtual worlds, structured workouts, and social connectivity. Here are some popular ones:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"img\",{alt:\"\",className:\"framer-image\",height:\"540\",src:\"https://framerusercontent.com/images/h6ztlFCrOQn85P1BDo1hHh3kBHc.jpg\",srcSet:\"https://framerusercontent.com/images/h6ztlFCrOQn85P1BDo1hHh3kBHc.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/h6ztlFCrOQn85P1BDo1hHh3kBHc.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/h6ztlFCrOQn85P1BDo1hHh3kBHc.jpg 1920w\",style:{aspectRatio:\"1920 / 1080\"},width:\"960\"}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(n,{href:\"https://youtu.be/y0ikYBPbeDY\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"JOIN Workout Player\"})}),\": And of course you can connect the JOIN Cycling App also directly to your trainer. This is the fastest and most efficient way to get you going.\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Zwift: One of the most popular platforms, Zwift offers a multiplayer online experience. You can ride in virtual worlds, join group rides, races, and even follow structured training programs. The software adjusts the resistance on your smart trainer to match the terrain.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"TrainerRoad: Focused on structured training, TrainerRoad provides science-based training plans to help cyclists achieve specific fitness goals. It's less about virtual worlds and more about efficient, effective workouts.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Rouvy: Offering real-world routes, Rouvy uses augmented reality to let you ride on real courses while staying indoors. It's great for those who prefer real-world visuals over game-like environments.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"SYSTEM/Sufferfest: This platform of Wahoo provides structured workouts with a mix of humor and high intensity. Videos, music, and storylines make tough workouts more engaging.\"})})]}),/*#__PURE__*/e(\"h3\",{children:\"4. Setting Up Your Indoor Cycling Space\"}),/*#__PURE__*/e(\"p\",{children:\"Once you've chosen your trainer and software platform, it's time to set up your space. Here are a few considerations:\"}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Ventilation: Indoor cycling can get sweaty. Ensure you have good ventilation or fans.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Floor Protection: A mat under your trainer can protect the floor and reduce noise.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Bike Protection: If you cherish the varnish and bolts of your bike, we recommend a towel over your cockpit and frame because the sweat can be pretty aggressive.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Entertainment: Consider setting up near a TV or computer for easy access to your chosen platform. Be aware that following a complicated series is quite challenging during a Vo2max workout.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[\"Hydration & Towels: Keep water and towels within reach. We have a \",/*#__PURE__*/e(n,{href:{pathVariables:{RRye6LbWE:\"sports-nutrition-and-indoor-cycling-what-you-need-to-know\"},unresolvedPathSlugs:{RRye6LbWE:{collectionId:\"OcD_GeLin\",collectionItemId:\"xJ6wuMKbk\"}},webPageId:\"P0p2HyxuZ\"},motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"complete guide about what to drink and eat when indoor cycling here.\"})})]})})]}),/*#__PURE__*/e(\"h2\",{children:\"5. Reasons your power might be lower indoors compared to outdoors\"}),/*#__PURE__*/e(\"p\",{children:\"With all the information above. You\u2019re set to go. However some of you might experience some trouble in hitting the same power numbers indoors as outdoor. This is actually a well known phenomenon for which multiple reasons, or a combination of all of them, can be the root.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"img\",{alt:\"\",className:\"framer-image\",height:\"1341\",src:\"https://framerusercontent.com/images/A9KtxZFUeJ8wc167HocQiI1dQ.png\",srcSet:\"https://framerusercontent.com/images/A9KtxZFUeJ8wc167HocQiI1dQ.png?scale-down-to=2048 1010w,https://framerusercontent.com/images/A9KtxZFUeJ8wc167HocQiI1dQ.png 1324w\",style:{aspectRatio:\"1324 / 2683\"},width:\"662\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h3\",{children:\"Different Power Meters\"}),/*#__PURE__*/e(\"p\",{children:\"It's essential to note that not all power meters measure the same. There could be a discrepancy between the power readings on your bike and that of your smart trainer. Ensure you calibrate your power meter before starting your training to achieve the most accurate readings.\"}),/*#__PURE__*/e(\"h3\",{children:\"Temperature Fluctuations\"}),/*#__PURE__*/e(\"p\",{children:\"Indoor training can lead to significant temperature variations, affecting your performance. For instance, the lack of wind and airflow can cause your body to dehydrate. Even a mild dehydration of just 1% of your body weight can result in an average 5.8% performance decline in a 5 km uphill time trial. Ensure good ventilation during your indoor training sessions and keep ample hydration within reach.\"}),/*#__PURE__*/e(\"h3\",{children:\"Static Cycling Movement\"}),/*#__PURE__*/e(\"p\",{children:\"Another crucial factor is the nature of cycling on a smart trainer, which differs from outdoor cycling. Indoors, you often engage the same muscle groups more statically, while outdoor cycling is more dynamic, allowing various muscles brief resting periods in different positions. This difference can cause discomfort or even pain, especially during standing sprints. In such cases, a rocker plate can be a solution to enhance the cycling motion.\"}),/*#__PURE__*/e(\"h3\",{children:\"Mental Aspect\"}),/*#__PURE__*/e(\"p\",{children:\"The absence of wind and real-world speed during indoor training can also pose a mental challenge. Cycling in a virtual world without the feel of fresh air and changing landscapes can be demotivating. Being in a slow-moving virtual peloton can also be discouraging at times. It's vital to be mentally prepared for indoor training and find motivation to bring out your best.\"}),/*#__PURE__*/e(\"p\",{children:\"With this information you should be ready to hit to virtual slopes of Zwift or follow your structured workout in the JOIN Cycling app on your Tacx or Wahoo trainer. Whatever you prefer there isn\u2019t a proper excuse anymore to be slacking in the winter months. Because remember progress is all about consistency!\"})]});export const richText9=/*#__PURE__*/t(i.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:'It\\'s official; the flu is back. And so, I found myself sniffling, coughing, and laid out sick under the covers. Did you read my previous blog about \"taking rest on time\"? You would think that I learned my lesson about cycling and training while being rested. However, it turned out not to be so simple.'}),/*#__PURE__*/t(\"p\",{style:{\"--framer-text-alignment\":\"left\"},children:[/*#__PURE__*/e(\"em\",{children:/*#__PURE__*/e(\"strong\",{children:\"Writen by: \"})}),/*#__PURE__*/e(n,{href:\"https://join.cc/nl/ambassadeurs/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:/*#__PURE__*/e(\"em\",{children:/*#__PURE__*/e(\"strong\",{children:\"Hadassah Groenewold-van Steen\"})})})})]}),/*#__PURE__*/e(\"p\",{children:\"I discovered cycling and mountain biking 3.5 years ago, and it has since become a true passion of mine. For the first 3 years, I simply enjoyed riding around without any structured training, but I realized that I wanted more, to become better and work towards specific goals.\"}),/*#__PURE__*/e(\"p\",{children:'If you unexpectedly can\\'t train for any reason, you can skip your training in JOIN. You can even pause your training plan, but more on that later. You can give different reasons for \"skipping,\" including \"sick/injured.\" If you choose this option, JOIN automatically pauses your training plan for a number of days under the pretext of getting well first.'}),/*#__PURE__*/e(\"p\",{children:\"It sounds simple (especially as I look back on it now), but I wanted to have control over when I would be fit enough to resume my training. I did not want to take rest aimlessly! And besides, what is actually the definition of 'sick'? I didn't have a fever (because then it's clear. Never train with a fever! That's my real wisdom so far) and I was not sick on the couch. To me, there's a huge gray area between not feeling 100% fit and being really sick with a fever.I understood that you can't push yourself to the limit when you're not feeling 100% fit. But a easy ride should be possible if you're not 100% fit, right? So I skipped my workout under the pretext of 'not having time.' This way, I got another workout session the next day. At that time, I could feel for myself whether I was fit enough to train again.\"}),/*#__PURE__*/e(\"h2\",{children:\"Sick or fit enough to ride my bike?\"}),/*#__PURE__*/e(\"p\",{children:\"Sick, but when do you feel fit enough to ride my bike? When does a training session help you get over your dip in fitness, and when is it counterproductive? When does cycling give you energy, and when does it cost you energy? I can't see into the future, I just wanted to cycle again and work towards my goals! At the same time, I was worried about not reaching my yearly mileage (I know, it's only week 1...) and saw my JOIN score decrease with the message \\\"try to do more.\\\" A useful fact: if you want to ignore your JOIN score because it makes you anxious, you can. You have to consciously swipe left to see your JOIN score #thoughtthrougheh! Kudos to the app makers.\"}),/*#__PURE__*/e(\"p\",{children:\"Did I feel fit enough to train again the next day because I really felt fit enough? Or did I get on my bike because I was worried about my goals, mileage, JOIN score, etc.? It made me really insecure and restless. I actually want to cycle today because it's still nice weather, and it's going to rain in the coming days. Should I take (extra) rest at this moment or not?\"}),/*#__PURE__*/e(\"h2\",{children:\"Starting with a leisurely training session\"}),/*#__PURE__*/e(\"p\",{children:\"There is really a lot to say about whether you are fit enough to train or not. Ultimately, you can only feel for yourself whether you are fit enough or not. I decided that if I wanted to cycle because I secretly find cycling very enjoyable and relaxing, I could (so not 'should') just do that. I chose a calm training routine to start and skipped the planned VO2-max training. It was a wonderful and relaxing way to get back into my cycling routine, along with my cycling friend(s). I rediscovered that cycling is primarily just very enjoyable, pleasant, social, and relaxing, even without goals, JOIN scores, and wanting to improve. Although next time, for more tranquility in my training, I might just use the 'Flu button'. After all, that button is there for a reason.\"})]});export const richText10=/*#__PURE__*/t(i.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"The world of cycling is a fascinating and complex world with a rich history. Whether you are a amateur cyclist or simply interested in the sport, there is always something to discover and learn about the history and background of cycling. A great way to increase your knowledge of the world of cycling is by reading the best books on cycling.\"}),/*#__PURE__*/e(\"p\",{children:\"But where do you start looking? There are thousands of books written about cycling, ranging from autobiographies of famous cyclists to historical analyses of the sport (based on scientific research and/or experience) and travel reports of famous cycling races. Therefore, it can be a challenge to find the right book that matches your interest and level.\"}),/*#__PURE__*/e(\"h2\",{children:\"How and where to find books about cycling\"}),/*#__PURE__*/e(\"p\",{children:\"A good place to start is online bookstores. Major retailers like Amazon offer a wide range of cycling books, making it easy to search for authors, titles, and subjects. Smaller specialized bookstores, such as De Muur and Cyclostyle, also offer an extensive range of cycling books. Moreover, these bookstores can often recommend books based on your interest and level.\"}),/*#__PURE__*/e(\"p\",{children:\"Another source of cycling books are libraries. Many libraries have a selection of books about cycling in their collection, and as a library member, you can borrow these books for free. Additionally, you can often search for books on specific topics on the library's website and then reserve them.\"}),/*#__PURE__*/e(\"p\",{children:\"Finally, there is the option to buy second-hand books. On websites like Thriftbooks, BookFinder.com and wob.com, you can often find cycling books at a lower price than the original retail price. The downside is that you do not always have the guarantee that the book is in good condition, but if you are willing to take that risk, it is certainly an option to consider.\"}),/*#__PURE__*/e(\"h2\",{children:\"Beter Worden Podcast book tips\"}),/*#__PURE__*/t(\"p\",{children:[\"Here are some book recommendations from \",/*#__PURE__*/e(n,{href:\"https://join.cc/jim-van-den-berg/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Jim van den Berg\"})}),\" (perfomance scientist and trainer of multiple World Tour riders) and former pro cyclist \",/*#__PURE__*/e(n,{href:\"https://www.liveslowridefast.com/aboutltd\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Laurens ten Dam\"})}),\", as discussed in episode 66 of the \",/*#__PURE__*/e(n,{href:\"https://join.cc/beter-worden-podcast/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Beter Worden Podcast\"})}),\" (Dutch only), where they talked about their favorite books on cycling:\"]}),/*#__PURE__*/e(\"h3\",{children:/*#__PURE__*/e(\"strong\",{children:\"Book tips Jim van den Berg:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"How Bad Do You Want It?: Mastering the Psychology of Mind Over Muscle, Matt Fitzgerald.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Draft Animals, Phil Gaimon.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Cycling science, Stephen S. Cheung & Mikel Zabala.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Het maakbare uur. Een zoektocht naar de ultieme wielerprestatie, Jurgen van Teeffelen. (Dutch only)\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Power Meter Handbook : A User\u2019s Guide for Cyclists and Triathletes, Joe Friel.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Faster The Obsession, Science and Luck Behind the World\u2019s Fastest Cyclists, Michael Hutchinson.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The Sports Gene. Talent, Practice and the Truth About Success, David Epstein.\"})})]}),/*#__PURE__*/e(\"h3\",{children:/*#__PURE__*/e(\"strong\",{children:\"Book tips Laurens ten Dam:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Once a runner, John L. Parker\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Hunger, Sean Kelly\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Racing through the dark, David Millar\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Santander- Santandar, Peter Winnen\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Greg Lemonds complete book of cycling, Greg Lemond\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The Complete Cycle Sport Guide, Peter Konokpa\"})})]}),/*#__PURE__*/e(\"p\",{children:\"With these book tips you can immerse yourself in the fascinating world of cycling. Enjoy reading!\"})]});export const richText11=/*#__PURE__*/t(i.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"So you\u2019re about to embark on this adventure. Whether you go for a 100 or 200 mile diy gravel quest, you will probably be pushing some boundaries. Here are our 7 golden tips to make sure you have succes at Rebound and don\u2019t hit a wall before your cycling computer says \u2018route completed\u2019.\"}),/*#__PURE__*/e(\"h2\",{children:\"The dos and don\u2019ts for Rebound\"}),/*#__PURE__*/e(\"h4\",{children:\"Rebound tip 1\"}),/*#__PURE__*/t(\"p\",{children:[\"Make sure you\u2019ve tested all your gear before you use it on \",/*#__PURE__*/e(n,{href:\"https://join.cc/cycling-tips/what-is-tapering-for-cyclists/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"D-day\"})}),\". Don\u2019t start with brand-new tires, chains, cassettes or whatever, but make sure you\u2019ve done at least an one hour (easy) spin the day before, so you know you can rely on it. The same goes for nutrition, hydration or even stuff like bibs, water bottles or camel bags. We understand it\u2019s pretty daddy cool to show up in or with some brand-new shining gear, but it\u2019s more important to get at that finish line.\"]}),/*#__PURE__*/e(\"h4\",{children:\"Rebound tip 2\"}),/*#__PURE__*/t(\"p\",{children:[\"Be well rested. If you follow a training plan, which we hope you do on JOIN, follow the set taper period. Your form on the day is the outcome of condition minus fatigue. This taper will also ensure your carbohydrate storages in the liver and muscles are completely full, if of course you keep eating properly, with some \",/*#__PURE__*/e(n,{href:\"https://join.cc/cycling-tips/should-i-stack-carbs/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"extra carbs in run-up\"})}),\" for Rebound.\"]}),/*#__PURE__*/e(\"h4\",{children:\"Rebound tip 3\"}),/*#__PURE__*/t(\"p\",{children:[\"Keep your stops to a minimum. Actually, one of the rules of Rebound is to keep the rest stops to a maximum of 2, but an extra advice is to make those stops not too long. \",/*#__PURE__*/e(n,{href:\"https://join.cc/cycling-tips/what-should-i-eat-and-drink-before-during-and-after-a-workout/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Eating and drinking\"})}),\" can be easily done on the bike instead of off the bike. Some would argue this also goes for peeing, but we leave that up to you. If, for example, you peddle for 10 minutes at 15 km/h while eating, you still tick 2,5 km. If someone needs to close that gap while you speed up to 30 km/h he or she needs to ride half an hour at 35 km/h and that\u2019s a big effort.\"]}),/*#__PURE__*/e(\"h4\",{children:\"Rebound tip 4\"}),/*#__PURE__*/e(\"p\",{children:\"This event might come across as a cycling event, while it\u2019s actually an eating contest. The most limiting factor in your performance will likely be the amount of carbs you have left in your tank. You can empty the complete storage of approximately 600 grams within 60-90 minute of near threshold work and you can only replenish this with about 90 grams an hour. For this you need to eat a lot and you need to train this. Especially for really long rides this is the key in completing your challenge. The aim here is to start eating right from the get go preferably glucose and fructose in a 2:1 ratio.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"img\",{alt:\"\",className:\"framer-image\",height:\"325\",src:\"https://framerusercontent.com/images/QxefZ0J9zZr10FZdD7aDDcQD4.jpg\",srcSet:\"https://framerusercontent.com/images/QxefZ0J9zZr10FZdD7aDDcQD4.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/QxefZ0J9zZr10FZdD7aDDcQD4.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/QxefZ0J9zZr10FZdD7aDDcQD4.jpg 1263w\",style:{aspectRatio:\"1263 / 650\"},width:\"631\"}),/*#__PURE__*/e(\"h4\",{children:\"Rebound tip 5\"}),/*#__PURE__*/t(\"p\",{children:[\"When you have your nutrition plan dialed in, it\u2019s also about pacing. If the intensity is just too high for too long you can never match the demand by eating. So the solution is also to preserve carbs as much as possible. For this you need to ride at an intensity at which you mostly burn fat instead of carbs. In general for most of us mortals this is below 80-85% of your threshold power/threshold heart rate. All the road sections, downhill and tailwind try to aim at an intensity below this. That way you \",/*#__PURE__*/e(n,{href:\"https://join.cc/cycling-tips/efficiently-convert-wattages-into-calories/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"save carbs for a higher intensity\"})}),\" uphill and on gravel sections.\"]}),/*#__PURE__*/e(\"h4\",{children:\"Rebound tip 6\"}),/*#__PURE__*/e(\"p\",{children:\"Hydrate with hypotonic or isotonic beverages instead of water. Research shows to your body can uptake hypotonic (some carbohydrates and electrolytes) and isotonic (around 20-30 grams per 500 ml bottle of carbs) better than and faster than plain water or hypertonic beverages. With hypertonic beverages it\u2019s easier to reach 90 gram of carbs per hour, but you might end up dehydrated. Depending on the weather conditions try to drink 500 to 750 ml every hour.\"}),/*#__PURE__*/e(\"h4\",{children:\"Rebound tip 7\"}),/*#__PURE__*/e(\"p\",{children:\"Celebrate your achievement! Do not only celebrate because it\u2019s mandatory by Rebound, but because after every goal and journey towards it you need to take some time to reflect. Keep yourself off the bike for a couple of days and start thinking about your next challenge. This way you will not end up in a monotonous routine that can lead to overtraining and/or overtraining.So with these seven tips you should be ready almost ready to go, since we saved the best for last. For every big challenging goal you should need a plan. Not a plan that\u2019s set in stone, but a plan that\u2019s personal based on what you do and your availability and adaptive in case the circumstances change.\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Don\u2019t worry because we got your \"}),/*#__PURE__*/e(n,{href:\"https://rebound.cc/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:/*#__PURE__*/e(\"strong\",{children:\"Rebound\"})})}),/*#__PURE__*/e(\"strong\",{children:\" challenge covered with our \"}),/*#__PURE__*/e(n,{href:\"https://join.cc/cycling-tips/train-like-a-pro-polarized-training/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:/*#__PURE__*/e(\"strong\",{children:\"polarized\"})})}),/*#__PURE__*/e(\"strong\",{children:\" JOIN Cycling plans.\"})]})]});export const richText12=/*#__PURE__*/t(i.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"Cycling your first 100 kilometres is obviously a milestone that requires quite a bit of training. Of course, you also need to be able to enjoy it a bit and not completely destroy yourself because you didn't prepare properly. To get this done, here are our most important tips.\"}),/*#__PURE__*/e(\"h2\",{children:\"Slowly build up the duration of training sessions\"}),/*#__PURE__*/e(\"p\",{children:\"It is important for every cyclist to slowly build up the duration of training sessions. Not only for the novice cyclist, but also for the experienced cyclist who starts again after several weeks of inactivity. Therefore, start with 45 to 60 minutes per workout and make the longest workout per week about 10% longer. If you experience complaints on the bikes or you feel far too tired when coming home, then stay at the current training duration for an extra week.\"}),/*#__PURE__*/t(\"p\",{children:[\"If you want to do more, train more frequent but not longer. It is much more effective to train more often and more intensively, even if your goal is to ride longer. This may sound counterintuitive, but research shows that recreational cyclists can improve their \",/*#__PURE__*/e(n,{href:\"https://join.cc/cycling-tips/best-approach-to-build-up-my-endurance-rides/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"endurance fitness\"})}),\" just as well with 2-3 hours of high-intensity training (HIT) per week as with 10-12 hours of easy endurance training.\"]}),/*#__PURE__*/e(\"h2\",{children:\"Interval training\"}),/*#__PURE__*/t(\"p\",{children:[\"It is therefore recommended to start \",/*#__PURE__*/e(n,{href:\"https://join.cc/cycling-tips/how-to-do-interval-training-outside/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"interval training\"})}),\" early on. JOIN can of course help you with this. In the first 3 to 4 training sessions, keep the intensity low. It's mainly about gaining confidence on the bike and comfort in the saddle. In addition, it is smart to do \",/*#__PURE__*/e(n,{href:\"https://join.cc/cycling-tips/80-20-rule-polarized-training-plan/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"high-intensity intervals\"})}),\" at least once a week. As mentioned above, you should then not experience any complaints on the bike, e.g. to your seat or knees. In addition, you should have confidence in steering and cycling at higher speeds. If this is not yet the case, you might consider having a bikefitting carried out first.This way, the longest endurance training after a 12-week period is almost 3 hours. At an average of 25km/h, it will take you 4 hours to do your first 100km. However these 12 weeks should be enough to complete your first 100km, provided you \",/*#__PURE__*/e(n,{href:\"https://join.cc/cycling-tips/what-should-i-eat-and-drink-before-during-and-after-a-workout/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"eat and drink\"})}),\" well during your ride. Besides one longer ride per week, you'll do 1 to 3 shorter training sessions with some more intervals. Although you obviously want to build confidence in outdoor cycling, you can also do these kinds of rides indoors on Zwift, for example. Preferably, you train in a polarised way. That means alternating easy endurance training with high-intensity training.. Again, it is advisable to follow a training plan in JOIN and let JOIN do it\u2019s magic.\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"img\",{alt:\"\",className:\"framer-image\",height:\"1392\",src:\"https://framerusercontent.com/images/Qv8ZVXzi0q2Tm6iwvqA4ycZw11M.jpg\",srcSet:\"https://framerusercontent.com/images/Qv8ZVXzi0q2Tm6iwvqA4ycZw11M.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/Qv8ZVXzi0q2Tm6iwvqA4ycZw11M.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/Qv8ZVXzi0q2Tm6iwvqA4ycZw11M.jpg?scale-down-to=2048 2048w,https://framerusercontent.com/images/Qv8ZVXzi0q2Tm6iwvqA4ycZw11M.jpg?scale-down-to=4096 4096w,https://framerusercontent.com/images/Qv8ZVXzi0q2Tm6iwvqA4ycZw11M.jpg 4176w\",style:{aspectRatio:\"4176 / 2784\"},width:\"2088\"}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Training with carbohydrates\"}),/*#__PURE__*/e(\"p\",{children:\"Drinking well means drinking at least one 500ml sports drink every hour. It's best to choose an isotonic beverage with 20 to 35 grams of carbohydrates. Supplement this number of carbohydrates to 60 to 90 grams of carbohydrates per hour with food. More is better, but consuming 90 grams of carbohydrates per hour is quite difficult and you will have to train the gut for this. Therefore, if for your first 100 kilometres you get no further than 40 to 50 grams per hour, there's really no shame in that.\"}),/*#__PURE__*/e(\"p\",{children:'For your first 100 kilometres, you can of course go out with a group. That often means, you can complete the distance much faster. You are also usually shorter on the bike, because you can share the head turns. However, your first 100 kilometres might be about being \"self-supporting\". That means you should have your own food and drink strategy figured out and be able to change an inner tube yourself. So you should not forget to master this in the first 12 weeks of your training build-up.'}),/*#__PURE__*/e(\"p\",{children:\"Good luck!\"})]});export const richText13=/*#__PURE__*/t(i.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"The workout in JOIN is based on your FTP. There are a lot of factors that can affect your FTP in a positive way (for example: structured training, combined with a healthy lifestyle and enough rest) and in a negative way (for example: long-term stress, insufficient sleep and illness). I have unfortunately had to experience firsthand the importance of training with an accurate FTP through a performance test.\"}),/*#__PURE__*/t(\"p\",{style:{\"--framer-text-alignment\":\"left\"},children:[/*#__PURE__*/e(\"em\",{children:/*#__PURE__*/e(\"strong\",{children:\"Writen by: \"})}),/*#__PURE__*/e(n,{href:\"https://join.cc/nl/ambassadeurs/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:/*#__PURE__*/e(\"em\",{children:/*#__PURE__*/e(\"strong\",{children:\"Hadassah Groenewold-van Steen\"})})})})]}),/*#__PURE__*/e(\"p\",{children:\"I discovered cycling and mountain biking 3.5 years ago, and it has since become a true passion of mine. For the first 3 years, I simply enjoyed riding around without any structured training, but I realized that I wanted more, to become better and work towards specific goals.\"}),/*#__PURE__*/e(\"h2\",{children:\"Cycling didn't go as well\"}),/*#__PURE__*/e(\"p\",{children:\"At one point, cycling was no longer going well, I was sleeping poorly, had a lot of stress from a packed schedule, wasn't reaching my capabilities anymore, and mainly just felt frustrated on the bike. I was training so hard but, in my opinion, only getting worse.\"}),/*#__PURE__*/e(\"h2\",{children:\"FTP test with lactate measurement\"}),/*#__PURE__*/e(\"p\",{children:\"Eventually, I decided to do an FTP test at Cyclinglab, with a lactate measurement. I wanted to know where I stood. Was it really just due to my feelings, the bad/cold weather, and my high demands for cycling, or was I really just getting worse?\"}),/*#__PURE__*/t(\"p\",{children:[\"The results were very painful and it took me a weekend to get over the mental blow! I had gained 4 kg, my fat percentage was higher than last summer, and my \",/*#__PURE__*/e(n,{href:\"https://join.cc/cycling-tips/how-to-improve-your-ftp/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"FTP had plummeted\"})}),'. How? Looking back, I know exactly where I missed the turn to \"get better\" (not enough rest after illness and poor sleep, unhealthy eating, and giving the Join training sessions too rosy a score). I was in a negative spiral. I really wanted to ride the bike well again and therefore I just kept training harder instead of taking rest. I was so sad! Why didn\\'t it want to? I worked so hard for it and I really wanted to ride the bike well (hard) again!']}),/*#__PURE__*/e(\"h2\",{children:\"Advice after the performance test\"}),/*#__PURE__*/e(\"p\",{children:\"After the performance test, I received a comprehensive advice on training, nutrition and rest. I reduced my FTP in the JOIN setting (ouch!) and this immediately gave me a lot of rest after the first training. I was able to retrieve my (new) capacities and my feeling corresponded with the pre-estimated training load. The positive side of the story: I did the test to check if my feeling was correct and my feeling turned out to be correct (how painful it was). In addition, it gives confidence in the knowledge of my body, I had been feeling for a while that it was not going well. Now the next challenge is to listen to my feeling and take (dare to) rest.\"}),/*#__PURE__*/e(\"h2\",{children:\"Learning phase of this experience\"}),/*#__PURE__*/e(\"p\",{children:\"What I have concretely learned from this experience:\"}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Take rest on time, especially after a bad night's sleep and during periodes of stress\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Pay more attention to my nutrition\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Listen to my body Give honest and objective scores to my trainings (not a high score because I feel great at home after cycling)\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Stick to the training schedules and not secretly still go for the QOM or the high average (yes, I confess)\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Without enjoyment, pleasure and rest, no performance. Without troughs, no peaks!\"})})]}),/*#__PURE__*/e(\"p\",{children:\"I will take this knowledge with me in the coming season! And I have confidence again that I can get back to my old level and even improve by targeted training.\"}),/*#__PURE__*/t(\"p\",{children:[\"I am curious what, and where, the coming cycling year will bring me. Follow me on \",/*#__PURE__*/e(n,{href:\"https://www.strava.com/athletes/40162845\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Strava\"})}),\", Join and \",/*#__PURE__*/e(n,{href:\"https://www.instagram.com/hadas_cycling/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Instagram\"})}),\" to follow my training adventure!\"]}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"em\",{children:/*#__PURE__*/e(\"strong\",{children:\"Writen by: \"})}),/*#__PURE__*/e(n,{href:\"https://join.cc/nl/ambassadeurs/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:/*#__PURE__*/e(\"em\",{children:/*#__PURE__*/e(\"strong\",{children:\"Hadassah Groenewold-van Steen\"})})})})]})]});export const richText14=/*#__PURE__*/t(i.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"CycloWorld was founded in 2010 from a topic on a cycling forum. It all started with a simple list of a handful of cyclos for the road bike in Europe. This list was the basis for the Cyclokalender website, which was transformed into CycloWorld.cc in 2020.\"}),/*#__PURE__*/e(\"p\",{children:\"In 12 years, the site has grown into an international platform with over 3600 cycling events in more than 100 countries. In 2022, over half a million unique visitors found us.\"}),/*#__PURE__*/e(\"p\",{children:\"Complete offering of cyclos, marathons and moreIf you cannot find a gran fondo on CycloWorld, it simply doesn't exist.The offering is no longer limited to cyclos for the road bike. You can also find MTB marathons, stage races, touring rides, charity rides, and multi-day rides. For the road bike, gravel bike, beach bike and the MTB. CycloWorld is by far the largest search engine for cycling events in the world.\"}),/*#__PURE__*/e(\"p\",{children:\"The team behind CycloWorld consists of three men, supplemented by over twenty enthusiastic volunteers who ensure that all data remains current and also help with content.\"}),/*#__PURE__*/e(\"p\",{children:\"Collaborations with the biggest cycling eventsCycloWorld works with almost all of the major organizers of the most well-known cycling events. These include popular events such as the Sportful Dolomiti Race, Haute Route, TOUR Transalp, Tour des Stations, Giro Sardegna, and even the UCI. Through these collaborations, you always have access to data on your new goal via the calendar.\"}),/*#__PURE__*/e(\"p\",{children:\"More to exploreBut that's not all. CycloWorld is a complete cycling platform, focused on the enthusiastic amateur cyclist. You can also find discounts, raffles, travel stories, cycling regions, news, and product reviews. Under the name CycloWorld Travel Series, we also offer cycling holidays to events.\"}),/*#__PURE__*/e(\"p\",{children:\"There is a large international community of enthusiastic users who also actively help maintain the calendar. They are the fans who ask questions, suggest topics, and offer help.\"}),/*#__PURE__*/e(\"img\",{alt:\"CycloWorld de Podcast\",className:\"framer-image\",src:\"https://framerusercontent.com/images/1OAM19H7KRWzoOEH4Bspdi9o44Y.jpg\",srcSet:\"https://framerusercontent.com/images/1OAM19H7KRWzoOEH4Bspdi9o44Y.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/1OAM19H7KRWzoOEH4Bspdi9o44Y.jpg 640w\"}),/*#__PURE__*/t(\"h2\",{children:[\"CycloWorld de Podcast\",/*#__PURE__*/e(\"em\",{children:\" (dutch only)\"})]}),/*#__PURE__*/t(\"p\",{children:[\"In 2019, we started our own \",/*#__PURE__*/e(n,{href:\"https://www.cycloworld.cc/nieuwsartikel/cycloworld-de-podcast/1594\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"CycloWorld de Podcast\"})}),\". It's not just another cycling podcast, as it focuses exclusively on cycling events and not, for example, professional cycling. Regularly, well-known guests join us to take various subjects of experience from different angles as inspiration. For example, JOIN founder \",/*#__PURE__*/e(n,{href:\"https://join.cc/jim-van-den-berg/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Jim van den Berg\"})}),\" is a guest in episode #36, with the subject: Building up training for the new season.\"]}),/*#__PURE__*/e(\"h2\",{children:\"Why the collaboration between JOIN & CycloWorld?\"}),/*#__PURE__*/e(\"p\",{children:\"Cycling enthusiasts don't just ride around in circles: their goal is to get a little better every ride. Riding a cyclo or a long touring ride doesn't just happen by itself. And that's exactly where JOIN and CycloWorld found each other. Both platforms are aimed at fanatical cycling tourists who want to get the best out of themselves and discover the world by bike.\"}),/*#__PURE__*/t(\"p\",{children:[\"Check out \",/*#__PURE__*/e(n,{href:\"http://www.cycloworld.cc/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"www.cycloworld.cc\"})}),'\"']})]});export const richText15=/*#__PURE__*/t(i.Fragment,{children:[/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"em\",{children:/*#__PURE__*/e(\"strong\",{children:\"Written by: \"})}),/*#__PURE__*/e(n,{href:\"https://pascalkwaks.com/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:/*#__PURE__*/e(\"em\",{children:/*#__PURE__*/e(\"strong\",{children:\"Pascal Kwaks\"})})})})]}),/*#__PURE__*/e(\"p\",{children:\"Like many, of course, I would have preferred to become a professional cyclist, but unfortunately I only discovered my love for cycling at the age of 31. But hey, I can still look at what I can achieve, right?\"}),/*#__PURE__*/e(\"p\",{children:\"Garmin Unbound Gravel: For most avid gravel lovers, this is the pinnacle of gravel racing. Of course, the UCI now has the official world cup, but a lot of fans will always see the winners of Unbound as the true champions. I get that. Unbound's history is very, very, hard to beat. I'm not anti UCI, but they still have a lot of work to do after the inaugural edition of the gravel world cup. Hopefully they will deliver. But this article is not about the UCI, it's about Unbound and about how I'm going to dip my toes into the water with the 2023 edition.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"How did I get to this point?\"})}),/*#__PURE__*/e(\"p\",{children:\"Somewhere during 2020 I read an article about a race being renamed because the name of the event was insulting to the region's indigenous tribe. This race was called Dirty Kanza, which is now Unbound Gravel. Because of this article, I started digging deeper into the event, and I learned that it is a 200-mile gravel race in the middle of nowhere. Who the hell rides their bike for 200 miles on a single day!? At that time I didn't know that eventually, this would be me.\"}),/*#__PURE__*/e(\"p\",{children:\"A year later, I finally decided that I wanted to give it a try after seeing former world tour rider and JOIN user Laurens ten Tam take 2nd place after losing in a sprint finish to Ian Boswell. The idea of a mass start field, where a mere mortal like me could line up and ride with those guys, was just too tempting.\"}),/*#__PURE__*/e(\"p\",{children:\"One of the biggest hurdles for me was getting a spot into the event. Due to its popularity, and the limited number of spots available, there is a lottery. Since I didn't want to take any chances, I started looking into other options. When you do 10 hours of voluntary work, you get a guaranteed entry into next year's event. The problem with that is that I live in The Netherlands. I already had a hotel booked way in advance, and I asked the owner if he knew somebody who could help me out. He immediately offered to do those 10 hours of work for me, and told me that he didn't want anything in return. I was completely blown away by his generosity. I can promise you, I will give him a nice gift when I see him in May!\"}),/*#__PURE__*/e(\"p\",{children:\"So after this kind-hearted person put in the hours, it took roughly 6 months before the race organisers contacted me:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"p\",{children:\"After signing up, reality hit me and I started getting nervous. I'm doing a 200-mile bicycle race!\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"How I train for Garmin Unbound Gravel\"})}),/*#__PURE__*/e(\"p\",{children:\"So now that I got in, I have to show up at the starting line well-prepared. I don't want to just finish, I want to set the best possible result that I can. Until now, I have done some races, but most of them were around the 100KM mark, not a whopping 320. The farthest I've ever ridden my bike is 160KM. I do believe I can already do a distance of Unbound, but what is left of me at the end of the race?\"}),/*#__PURE__*/e(\"p\",{children:\"Obviously, I use the JOIN cycling app as my number one training tool. I simply don't have the knowledge to come up with a good training plan myself, and I don't have the ambition to be able to either. The cool thing about the app is that you can select an event you want to train for, and the app will automatically generate the optimal training plan for you, taking your main event into account. For instance, in the app I could change my goal to get myself ready for the Amstel gold race, the Marmotte, Unbound Gravel, or a cyclosportive:\"}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"What is also nice, is that the app will give you a recommended JOIN score for each event. Since Unbound is so hard, the recommended level is 40-50. Wow, that's high! If your number is lower than the recommendation, it is still possible to finish the event, but it could mean that it might not be as fun of an experience for you.\"}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"So to help me boost my JOIN score, I try to put in as many hours as possible next to my day job. For my typical week, on weekdays I set my availability to 2, and for the weekend I set the hours to the maximum of 6. JOIN won't use all the available hours, but it can still lead to 15-hour training weeks.\"}),/*#__PURE__*/e(\"p\",{children:\"I think it's crucial to plan in some long rides because in the end, you need to get your body and mind ready to be in the saddle for so long. At the moment, the longest sessions JOIN gives me are 5 hours. As the event gets closer, I probably will try some 6+ hour rides to see what that's like and also to test my nutrition strategy. More on that later. The good thing is that the app gives me the flexibility. If I do something else than what the app had in plan for me that day, I just tap the button that asks if I did something else.\"}),/*#__PURE__*/e(\"p\",{children:\"What I also think is important, but isn't mentioned enough, is to keep your workouts fun and varied. I do that by mixing things up and by sometimes trying new things. Some days I'm on the road, on other days it's gravel or even some MTB trails. Another thing I just did, was to join a new club: BEAT cycling. What's really cool about these guys, is that they have several subdivisions for every discipline. Right after I joined, I entered the offroad division and I immediately felt motivated by all the cool events they host. For example, last week I participated in a beach racing clinic, which was hosted by one of their pro's: Thijs Zonneveld. Another bonus of this is that I'm pushed out of my comfort zone like this. Could be handy for Unbound too, right?\"}),/*#__PURE__*/e(\"p\",{children:\"Oh, by the way: for the dutchies and others living in the Netherlands, it might be interesting to check out BEAT cycling, because they have a partnership with JOIN. You could just end up with a very nice discount!\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"My bike set-up for a 200-mile gravel race\"})}),/*#__PURE__*/e(\"p\",{children:\"Your gear is arguably of equal importance. If you brought the wrong tools for the job, it can be a race ending experience. And I have never been as much on the fence as when it comes to what to bring on race day. I must have changed my mind over tires more than 10 times already. So here are my current choices, until I change my mind again:\"}),/*#__PURE__*/e(\"p\",{children:\"FrameNote: The tires on the photo are not the ones I will be running for Unbound. Read below for what I did choose.\"}),/*#__PURE__*/e(\"p\",{children:\"I will be using a Storm Moana. Originally, this bike was intended for beach racing, but after seeing its capabilities during some gravel races, I decided to get one too. I bought mine second-hand, so I don't know much about its history. During last week's beach racing clinic, I met somebody with the same bike, who told me that it was the 2017 model.\"}),/*#__PURE__*/e(\"p\",{children:\"The main reason for this bike is the huge tire clearance. I can put 2.40 MTB tires on there and still have room for more. Maybe some tractor tires? I don't see myself as the most technically gifted rider, so big volume tires really do help boost my confidence. During some years, conditions at Unbound are very muddy. All this mud can cause some very serious mechanical problems. A lot of tire clearance helps mitigate those risks\"}),/*#__PURE__*/e(\"p\",{children:\"I'm also a big fan of the handling of this bike. In my opinion, it's not as nervous as some of the other bikes I've ridden: it just wants to go straight.\"}),/*#__PURE__*/e(\"p\",{children:\"TiresOh yes: the big tire debate! I opted for a set of Continental Race King Protection 29-er 2.20 MTB tires. I won't go through all of my previous tire considerations, but I believe these tires have the best all-round capabilities. I used bicyclerollingresistance.com as a source to compare all my options. With a race like Unbound, you will want the perfect balance between a fast rolling tire, and enough protection to guard you from those sharp Flint hill rocks. When it comes to rolling resistance, these MTB tires were on par with some of the fastest rolling gravel tires, and still have decent protection. Luckily, I'm also not the person to have a lot of flats.\"}),/*#__PURE__*/e(\"p\",{children:\"Other components:\"}),/*#__PURE__*/e(\"p\",{children:\"I won't go into detail as much with my other components, but here's a rough break down:\"}),/*#__PURE__*/e(\"p\",{children:\"Bars: Coefficient Cycling RR\"}),/*#__PURE__*/e(\"p\",{children:\"Wheels: Farsports gravel with DT Swiss 180 hubs\"}),/*#__PURE__*/e(\"p\",{children:\"Groupset: Shimano GRX with Deore XT calipers\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"My nutrition strategy\"}),\"When it comes to this, I'm not entirely sure yet. From what I've read, the consensus seems to be that 90 grams of carbs per hour should be a good benchmark. Of course, that also depends on your body weight and also on what your gut is able to handle. Some people can handle a lot more than 90 grams, some less. What every article does agree on, is that you shouldn't try anything new on race day.\"]}),/*#__PURE__*/e(\"p\",{children:\"So, I did some testing on a 4-hour ride to see how many grams of carbs my body could handle without feeling sick. I immediately went for a crazy number of 120 grams an hour. I was surprised to see that without any gut training, I was able to handle it without any issues. I'm still going to test this some more though, maybe I got lucky this one time and things change after 5 or 6 hours. Most of the carbs I took in during that test were from Maurten, the rest from SiS energy gells.\"}),/*#__PURE__*/e(\"p\",{children:\"I'm still not sure If I try to survive on 100% liquid nutrition, or if add some solid or semi-solid foods in addition. One thing I really like are the Clif Bloks. I have a top tube bag which I might use for storing some of those. I don't like messing around trying to open wrappers, especially during the opening phase of a race where things might be hectic and I don't have much time to take my hands of the bars.\"}),/*#__PURE__*/e(\"p\",{children:\"As for water, I will bring a 2 liter Uswe Outlander Pro hydration pack with me. At one of the feeding zones, I will swap it for a new one. On the bike, I will bring 2x 800ml bottles. Both the bottles and hydration packs will be just water.\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"My goals for the race\"}),\"I thought I wasn't sure about my nutrition, but this one if probably even more difficult to guess. As I've said before, I don't plan on just finishing, I want to do well. For this race, I'm starting in the pro/elite category. Yes, that truly will be very challenging! I want to race with the world's best in gravel, and for me that's what makes gravel races so great. It was just announced that for this year, the pro/elite men will start a few minutes before the pro/elite women, followed by the rest of the field. Once I heard that, I got even more nervous, but at least I get the chance to try and measure myself up to the big names.\"]}),/*#__PURE__*/e(\"p\",{children:\"So where do I stand? Currently, my FTP is somewhere around the 4,7 w/kg point. My goal is to raise that to about 5w/kg when race day comes. I won't be competing for the win, but I know that I am fitter than most people. Of course, finishing should be your first priority to begin with. It doesn't matter who you are, with a race like Unbound you never know what will go wrong, and usually something always ends up going sideways.\"}),/*#__PURE__*/e(\"p\",{children:\"In the end, my race strategy is very simple and not much different from what most people do: Hold on the front group for dear life for as long as I can. If I can get a top 100 finish, it would be amazing, but secretly I'm still hoping for a bit more.\"}),/*#__PURE__*/t(\"p\",{children:[\"So what do you think? Did I make the right choices or not? Or where do you think I will finish? Let me know! You can always write me a message either via Instagram (@pascalkwaks), my website (\",/*#__PURE__*/e(n,{href:\"http://www.pascalkwaks.com/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"www.pascalkwaks.com\"})}),\"), or Strava.\"]})]});export const richText16=/*#__PURE__*/t(i.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"Garmin Unbound Gravel: For most avid gravel lovers, this is the pinnacle of gravel racing. Of course, the UCI now has the official world cup, but a lot of fans will always see the winners of Unbound as the true champions. I get that. Unbound's history is very, very, hard to beat. I'm not anti UCI, but they still have a lot of work to do after the inaugural edition of the gravel world cup. Hopefully they will deliver. But this article is not about the UCI, it's about Unbound and about how I'm going to dip my toes into the water with the 2023 edition.\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"em\",{children:/*#__PURE__*/e(\"strong\",{children:\"Written by: \"})}),/*#__PURE__*/e(n,{href:\"https://pascalkwaks.com/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:/*#__PURE__*/e(\"em\",{children:/*#__PURE__*/e(\"strong\",{children:\"Pascal Kwaks\"})})})}),\"Like many, of course, I would have preferred to become a professional cyclist, but unfortunately I only discovered my love for cycling at the age of 31. But hey, I can still look at what I can achieve, right?\"]}),/*#__PURE__*/e(\"h2\",{children:\"How did I get to this point?\"}),/*#__PURE__*/e(\"p\",{children:\"Somewhere during 2020 I read an article about a race being renamed because the name of the event was insulting to the region's indigenous tribe. This race was called Dirty Kanza, which is now Unbound Gravel. Because of this article, I started digging deeper into the event, and I learned that it is a 200-mile gravel race in the middle of nowhere. Who the hell rides their bike for 200 miles on a single day!? At that time I didn't know that eventually, this would be me.\"}),/*#__PURE__*/e(\"p\",{children:\"A year later, I finally decided that I wanted to give it a try after seeing former world tour rider and JOIN user Laurens ten Tam take 2nd place after losing in a sprint finish to Ian Boswell. The idea of a mass start field, where a mere mortal like me could line up and ride with those guys, was just too tempting.\"}),/*#__PURE__*/e(\"p\",{children:\"One of the biggest hurdles for me was getting a spot into the event. Due to its popularity, and the limited number of spots available, there is a lottery. Since I didn't want to take any chances, I started looking into other options. When you do 10 hours of voluntary work, you get a guaranteed entry into next year's event. The problem with that is that I live in The Netherlands. I already had a hotel booked way in advance, and I asked the owner if he knew somebody who could help me out. He immediately offered to do those 10 hours of work for me, and told me that he didn't want anything in return. I was completely blown away by his generosity. I can promise you, I will give him a nice gift when I see him in May!\"}),/*#__PURE__*/e(\"p\",{children:\"So after this kind-hearted person put in the hours, it took roughly 6 months before the race organisers contacted me:\"}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"img\",{alt:\"Unbound - Pascal Kwaks - JOIN Cycling\",className:\"framer-image\",src:\"https://framerusercontent.com/images/QV8Pj0RtIoyxIMXmVjqI9h7kb50.png\",srcSet:\"https://framerusercontent.com/images/QV8Pj0RtIoyxIMXmVjqI9h7kb50.png?scale-down-to=512 512w,https://framerusercontent.com/images/QV8Pj0RtIoyxIMXmVjqI9h7kb50.png 577w\"}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"After signing up, reality hit me and I started getting nervous. I'm doing a 200-mile bicycle race!\"}),/*#__PURE__*/e(\"h2\",{children:\"How I train for Garmin Unbound Gravel\"}),/*#__PURE__*/e(\"p\",{children:\"So now that I got in, I have to show up at the starting line well-prepared. I don't want to just finish, I want to set the best possible result that I can. Until now, I have done some races, but most of them were around the 100KM mark, not a whopping 320. The farthest I've ever ridden my bike is 160KM. I do believe I can already do a distance of Unbound, but what is left of me at the end of the race?\"}),/*#__PURE__*/e(\"p\",{children:\"Obviously, I use the JOIN cycling app as my number one training tool. I simply don't have the knowledge to come up with a good training plan myself, and I don't have the ambition to be able to either. The cool thing about the app is that you can select an event you want to train for, and the app will automatically generate the optimal training plan for you, taking your main event into account. For instance, in the app I could change my goal to get myself ready for the Amstel gold race, the Marmotte, Unbound Gravel, or a cyclosportive:\"}),/*#__PURE__*/e(\"p\",{children:\"What is also nice, is that the app will give you a recommended JOIN score for each event. Since Unbound is so hard, the recommended level is 40-50. Wow, that's high! If your number is lower than the recommendation, it is still possible to finish the event, but it could mean that it might not be as fun of an experience for you.\"}),/*#__PURE__*/e(\"h2\",{children:\"Boost my JOIN score\"}),/*#__PURE__*/e(\"p\",{children:\"So to help me boost my JOIN score, I try to put in as many hours as possible next to my day job. For my typical week, on weekdays I set my availability to 2, and for the weekend I set the hours to the maximum of 6. JOIN won't use all the available hours, but it can still lead to 15-hour training weeks.\"}),/*#__PURE__*/e(\"p\",{children:\"I think it's crucial to plan in some long rides because in the end, you need to get your body and mind ready to be in the saddle for so long. At the moment, the longest sessions JOIN gives me are 5 hours. As the event gets closer, I probably will try some 6+ hour rides to see what that's like and also to test my nutrition strategy. More on that later. The good thing is that the app gives me the flexibility. If I do something else than what the app had in plan for me that day, I just tap the button that asks if I did something else.\"}),/*#__PURE__*/e(\"p\",{children:\"What I also think is important, but isn't mentioned enough, is to keep your workouts fun and varied. I do that by mixing things up and by sometimes trying new things. Some days I'm on the road, on other days it's gravel or even some MTB trails. Another thing I just did, was to join a new club: BEAT cycling. What's really cool about these guys, is that they have several subdivisions for every discipline. Right after I joined, I entered the offroad division and I immediately felt motivated by all the cool events they host. For example, last week I participated in a beach racing clinic, which was hosted by one of their pro's: Thijs Zonneveld. Another bonus of this is that I'm pushed out of my comfort zone like this. Could be handy for Unbound too, right?\"}),/*#__PURE__*/e(\"p\",{children:\"Oh, by the way: for the dutchies and others living in the Netherlands, it might be interesting to check out BEAT cycling, because they have a partnership with JOIN. You could just end up with a very nice discount!\"}),/*#__PURE__*/e(\"h2\",{children:\"My bike set-up for a 200-mile gravel race\"}),/*#__PURE__*/e(\"p\",{children:\"Your gear is arguably of equal importance. If you brought the wrong tools for the job, it can be a race ending experience. And I have never been as much on the fence as when it comes to what to bring on race day. I must have changed my mind over tires more than 10 times already. So here are my current choices, until I change my mind again:\"}),/*#__PURE__*/e(\"h3\",{children:\"Frame\"}),/*#__PURE__*/e(\"p\",{children:\"I will be using a Storm Moana. Originally, this bike was intended for beach racing, but after seeing its capabilities during some gravel races, I decided to get one too. I bought mine second-hand, so I don't know much about its history. During last week's beach racing clinic, I met somebody with the same bike, who told me that it was the 2017 model.\"}),/*#__PURE__*/e(\"p\",{children:\"The main reason for this bike is the huge tire clearance. I can put 2.40 MTB tires on there and still have room for more. Maybe some tractor tires? I don't see myself as the most technically gifted rider, so big volume tires really do help boost my confidence. During some years, conditions at Unbound are very muddy. All this mud can cause some very serious mechanical problems. A lot of tire clearance helps mitigate those risks\"}),/*#__PURE__*/e(\"p\",{children:\"I'm also a big fan of the handling of this bike. In my opinion, it's not as nervous as some of the other bikes I've ridden: it just wants to go straight.\"}),/*#__PURE__*/e(\"h3\",{children:\"Tires\"}),/*#__PURE__*/e(\"p\",{children:\"Oh yes: the big tire debate! I opted for a set of Continental Race King Protection 29-er 2.20 MTB tires. I won't go through all of my previous tire considerations, but I believe these tires have the best all-round capabilities. I used bicyclerollingresistance.com as a source to compare all my options. With a race like Unbound, you will want the perfect balance between a fast rolling tire, and enough protection to guard you from those sharp Flint hill rocks. When it comes to rolling resistance, these MTB tires were on par with some of the fastest rolling gravel tires, and still have decent protection. Luckily, I'm also not the person to have a lot of flats.\"}),/*#__PURE__*/e(\"h3\",{children:\"Other components:\"}),/*#__PURE__*/e(\"p\",{children:\"I won't go into detail as much with my other components, but here's a rough break down:\"}),/*#__PURE__*/e(\"p\",{children:\"Bars: Coefficient Cycling RR\"}),/*#__PURE__*/e(\"p\",{children:\"Wheels: Farsports gravel with DT Swiss 180 hubs\"}),/*#__PURE__*/e(\"p\",{children:\"Groupset: Shimano GRX with Deore XT calipers\"}),/*#__PURE__*/e(\"h2\",{children:\"My nutrition strategy\"}),/*#__PURE__*/e(\"p\",{children:\"When it comes to this, I'm not entirely sure yet. From what I've read, the consensus seems to be that 90 grams of carbs per hour should be a good benchmark. Of course, that also depends on your body weight and also on what your gut is able to handle. Some people can handle a lot more than 90 grams, some less. What every article does agree on, is that you shouldn't try anything new on race day.\"}),/*#__PURE__*/e(\"p\",{children:\"So, I did some testing on a 4-hour ride to see how many grams of carbs my body could handle without feeling sick. I immediately went for a crazy number of 120 grams an hour. I was surprised to see that without any gut training, I was able to handle it without any issues. I'm still going to test this some more though, maybe I got lucky this one time and things change after 5 or 6 hours. Most of the carbs I took in during that test were from Maurten, the rest from SiS energy gells.\"}),/*#__PURE__*/e(\"p\",{children:\"I'm still not sure If I try to survive on 100% liquid nutrition, or if add some solid or semi-solid foods in addition. One thing I really like are the Clif Bloks. I have a top tube bag which I might use for storing some of those. I don't like messing around trying to open wrappers, especially during the opening phase of a race where things might be hectic and I don't have much time to take my hands of the bars.\"}),/*#__PURE__*/e(\"p\",{children:\"As for water, I will bring a 2 liter Uswe Outlander Pro hydration pack with me. At one of the feeding zones, I will swap it for a new one. On the bike, I will bring 2x 800ml bottles. Both the bottles and hydration packs will be just water.\"}),/*#__PURE__*/e(\"h2\",{children:\"My goals for the race\"}),/*#__PURE__*/e(\"p\",{children:\"I thought I wasn't sure about my nutrition, but this one if probably even more difficult to guess. As I've said before, I don't plan on just finishing, I want to do well. For this race, I'm starting in the pro/elite category. Yes, that truly will be very challenging! I want to race with the world's best in gravel, and for me that's what makes gravel races so great. It was just announced that for this year, the pro/elite men will start a few minutes before the pro/elite women, followed by the rest of the field. Once I heard that, I got even more nervous, but at least I get the chance to try and measure myself up to the big names.\"}),/*#__PURE__*/e(\"p\",{children:\"So where do I stand? Currently, my FTP is somewhere around the 4,7 w/kg point. My goal is to raise that to about 5w/kg when race day comes. I won't be competing for the win, but I know that I am fitter than most people. Of course, finishing should be your first priority to begin with. It doesn't matter who you are, with a race like Unbound you never know what will go wrong, and usually something always ends up going sideways.\"}),/*#__PURE__*/e(\"p\",{children:\"In the end, my race strategy is very simple and not much different from what most people do: Hold on the front group for dear life for as long as I can. If I can get a top 100 finish, it would be amazing, but secretly I'm still hoping for a bit more.\"}),/*#__PURE__*/t(\"p\",{children:[\"So what do you think? Did I make the right choices or not? Or where do you think I will finish? Let me know! You can always write me a message either via Instagram (\",/*#__PURE__*/e(n,{href:\"https://www.instagram.com/pascalkwaks/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"@pascalkwaks\"})}),\"), my website (\",/*#__PURE__*/e(n,{href:\"http://www.pascalkwaks.com/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"www.pascalkwaks.com\"})}),\"), or \",/*#__PURE__*/e(n,{href:\"https://www.strava.com/athletes/40092280\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Strava\"})}),\".\"]})]});export const richText17=/*#__PURE__*/t(i.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"In the JOIN Cycling app, you can see the eFTP at your profile in the training statistics overview. This is your estimated FTP. We have noticed that this feature is really appreciated by our users and checked regularly. Therefore, we'd like to tell you a little more about it and how to use it properly within your training plan.\"}),/*#__PURE__*/e(\"h2\",{children:\"What exactly is eFTP?\"}),/*#__PURE__*/e(\"p\",{children:\"The name says it all, it is an estimate, a calculation of your FTP based on your training data. In itself, it is not a new concept. In software like WKO+ (the scientific desktop version of Trainingpeaks) or Trainerroad, this metric also exists. The way it is calculated in JOIN is different (better of course) and may therefore differ from your eFTP on other platforms. Even if the data used as input is exactly the same.\"}),/*#__PURE__*/e(\"h2\",{children:\"How is the eFTP calculated\"}),/*#__PURE__*/t(\"p\",{children:[\"The basis of the calculation is your actual FTP. The more accurate and up-to-date you have tested this, the more accurate your eFTP will be calculated. The most accurate method to measure your FTP is an exercise test with lactate measurement in a sports laboratory. However, a 20-minute test is also a great alternative. A 60-minute test or time trial should match your \",/*#__PURE__*/e(n,{href:\"https://join.cc/cycling-tips/how-to-improve-your-ftp/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"FTP\"})}),\" perfectly, but you need to be very experienced to pace this properly. With a 12-minute test - or a so-called 'ramp test' - you're done quickly and the repeatability is greater, but unfortunately determining your FTP becomes quite inaccurate. To properly keep your zones accurate, JOIN schedules a 20-minute FTP test every 3 months.\"]}),/*#__PURE__*/e(\"p\",{children:\"So the starting point of your eFTP is an FTP that is accurate and current, preferably not older than 3 months. Then, based on the power data you provide, it detects if there are any intervals that warrant increasing your FTP. That's not all, because not every workout is a test or contains all-out efforts. This is why JOIN also models how a \u2018regular\u2019 workout affects your FTP. This uses all your available training data in addition to your power data.\"}),/*#__PURE__*/e(\"h2\",{children:\"An FTP test every 3 months\"}),/*#__PURE__*/e(\"p\",{children:\"It is important to stress that eFTP is a calculation. It does not take into account whether you have eaten or slept badly, for example. In practice, your FTP is not the same every day. Yet you don't have to adjust your FTP every day to match the shape of the day. So you don't have to change your FTP based on your eFTP either. In fact, in training, you try to do your intervals within certain ranges based on your FTP. On a good day, this will be in the higher part of the targeted zone than on a bad day.\"}),/*#__PURE__*/e(\"p\",{children:\"Therefore, you can confidently do a FTP test and adjust your FTP every 3 months. If after 1.5 or 2 months you already have a much higher eFTP than your entered FTP, e.g. a deviation of more than 15%, you might consider doing a 20-minute test a bit earlier. This might be the case when you have started to train much more from an inactive lifestyle. Then you make a lot of progression in the first few weeks. Under normal training conditions, testing every 3 months is more than enough.\"}),/*#__PURE__*/e(\"h2\",{children:\"Garbage in is garbage out\"}),/*#__PURE__*/t(\"p\",{children:[\"If you don't have a power meter or don't know what your FTP is, JOIN will still \",/*#__PURE__*/e(n,{href:\"https://join.cc/cycling-tips/calculate-your-own-ftp/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"estimate your FTP\"})}),\" and eFTP based on your training data and profile settings. In that case, bear in mind that the accuracy of your eFTP is many times less without a properly measured FTP as a starting point. If JOIN has little training data to analyze, the calculation of your eFTP's development is also much less accurate.\"]}),/*#__PURE__*/e(\"p\",{children:\"All in all, we are very proud of the eFTP calculation in JOIN. With good input, we found after much testing that our method is very accurate. If the data used in the calculation is of lower quality, the calculated value will be less accurate. 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