jogging and motivation thread

[WussRedXLi]

For the cyclists here :

Interesting, recently watched an GCN episode stating that Pogacar looked a little bit stockier and more muscular.
Might have something to do with the new coach Javier, after he changed from San Millan end of 2023 in which Dr San Millan holds a dual role as coach and Head of Performance at UAE Team Emirates


Tadej Pogačar’s current coach is Javier Sola, a Spanish trainer who took over the role from Iñigo San Millán at the end of 2023. Sola works alongside UAE Team Emirates' Head of Performance, Jeroen Swart, to oversee a comprehensive, high-intensity training system focused on strength, nutrition, and recovery.

Key details about Pogačar's training shift:

• Transition: Sola replaced long-time trainer Iñigo San Millán, who had guided Pogačar since 2019.
• Focus: Under Sola, training has incorporated more strength work and higher intensity, contributing to his 2024 and 2025 successes.
• Approach: Sola emphasizes a holistic approach, including on-bike, gym, nutrition, and recovery.
• Relationship: Pogačar has described Sola as an "amazing guide".

 

[WussRedXLi]

270W normalized power (that means the calculated equivalent steady state constant power over the session and gives particular weightage to higher intensity spikes, esp crucial for hilly courses or climbs) from Artem riding with Pogi. The power stats is from Artem, of coz he/they cannot tap onto Pogi's power meter or get the stats from him. 4 hours ride total for pogi.

BTW. pogi and gang not only simi conversational pace, is laughing with jokes fun pace and one fella checking mobile phone a few times (edit - bad habit, dont do it)

So, i think it's quite beleivable that this training session is zone 1 for these fellas . And besides, Pogi is a tad lighter than the youtuber Artem, so pushing even less watts for the climb. (ie in other words, his purported 320-340W zone 2 is quite believable)


BTW before anyone goes nuts - the youtuber usually gets invited on some rides with the teams, he also lives in the training area in Alicante, Spain. The team car is behind him in this vid, while in others with other teams he does get requested from the team car/bike to follow a bit back, so it depends and in reality it's probably a mix of both.

Anyway, in terms of calories, this is around 1000 calories per hour for 70kg, so 4000 calories for 4 hours.
Or for context for the majority of runners here, same 70kg pax runs 3hr marathon ~ 3k calories.

 

[GlassDoor]

Type 2 Diabetes and Alzheimer’s Disease

• Both diseases share mitochondrial dysfunction and insulin resistance as core pathologies.
• Alzheimer’s is increasingly referred to as “type 3 diabetes” or brain diabetes due to its strong metabolic component.
• Early onset of metabolic diseases in younger populations signals a potential future rise in early Alzheimer’s cases, threatening societal structures.

what is new to me is the above. I did not know the linkage to alzheimer's disease and the worrying trends! Very insightful.
I dive into his research in the past more from a fitness and endurance perspective. And it is amazing how his research has been seriously twisted by so many influencers for the sake of eyeballs!

 

[GlassDoor]

He is famous as a proponents of zone 2 training for mitochondrial health and that improve metabolic health and protects us against diabetes. Why I sometimes say to do volumes of easy run for metabolic health. We are very insulin sensitive if we do our volume easy runs, no need zones 2. Zone 3 is alright and even better for mitochondrial biogenesis.
Consistency is key to volume. Not one time long run and be down for 3 or more days.

100% agree consistency is key.
But I belong the the ocd/anal type... I do try to keep daily runs really in z2. For a person with regular exercise habits their Z2 is likely to be in a stronger intensity. There is a lot of guess work here.
Best is either get a lactate meter or get a Vo2max/lactate test done at a lab.
Even lab test only give you a snap shot of that point in time. I had tests done one year apart and the results vary quite a bit.

 

[Ender]

I watched a very recent video, either GCN or GCN Tech, the hosts stating that the cycling pros even do signficant volumes in zone 1. Something like the main reason being the cycling pros zone 2 power, for eg Pogacar, is purported to be what.....320-340W (real or not, not sure, pogi just put that out, but it shd also not be too false lah). And even that zone 2 is a bit fatiguing to other various systems in the body,

And also, as we know, pro cyclists do insane amounts of volume during their training season, up to 25 or even sometimes 30 hours a week. Then the workouts leh..... it's mind blowing. Say we convert to running, even at 5 mins pace (running pros are much much faster), there are amateur athletes (say Ironman) who can do 5:00 pace and 10hrs is already 100km, 20 hrs is 200km. Very shag one.
edit - no i made a mistake, even at 5:00 pace, 10hrs = 120km, 20hrs = 240km.

So pro cyclists even do those zone 1 mixed in with zone 2. Just to get the miles in (durability?) and also possible a good percentage of aerobic maintenance still. But of coz ,after all, things like TDF each stage like 4-5 hours stretching to 6-7 hours, and it's 21 days. So they need the insane volume, if not it's like doing a 10k workout and then trying the FM, ie suicidal.


So far for me, my main driver for easy volume is Sat + Sun cycling with my kid, but that is Zone 1 for me mainly, with sometimes in Zone 2. My kid very young, so can tahan (and recover fast)....als conditioned already, no injuries as of yet. *touch wood* lol.
How much does it help aerobically, i think it does lah.....just not sure about efficiency.
Weekdays is 3 days cycling, workout + easy (once a week, sometimes 2 if got feel) or just soley easy/fun ride around but these weekday sessions are confirmed faster in pace than the weekends with my kid, just shorter in duration.......nowadays i cut down to around 2hrs or even 1.5 instead of last time 3+. Then fri morning is run workout day but short one 20-30 mins actual workout duration.

I think the key think is high volume in the zone. Zone 2 and 1 can give you that without overburning. But that is for people who are professional who can afford the time. one week 14- 20 hours?

For the rest of us, I think due to our shorter commitment time, some of our easy runs can be at zone3 to maximize our shorter duration. Also have to balance with real zone 2 for other runs so we do not burn out and kill our consistency.

Another reason I advocate for some zone 3 is from my own thought process. The true meaning of metabolic flexibility is our mitochondrial cells switch fuel very quickly and burn them very efficiently regardless it's carb, fat, or lactate. If we never give our body the chance to burn carb or produce lactate, our mitochondrial will never learn to be efficient burning those carb and lactate. Don't forget, in the aerobic system, which our mitochondrial is responsible for convert fuel to ATP, it uses CARB, Lactate and FATS. True metabolic flexibility is the mitochondrial cells burn them all when the intensity requires it. Those with poor metabolic health struggle to switch and feel fatigue even when fuel sources are abandon in their system

 

[WussRedXLi]

what is new to me is the above. I did not know the linkage to alzheimer's disease and the worrying trends! Very insightful.
I dive into his research in the past more from a fitness and endurance perspective. And it is amazing how his research has been seriously twisted by so many influencers for the sake of eyeballs!

Yeah for me i also quite into the cognitive space, coz my father has MCI - mild cognitive impairment. But no medication needed as of now, coz controlled. Also why i put him on higher dose creatine, up to 10g/d......just crossing fingers. It's a jialat group of disease, really dont know why one is even living and it goes on far longer than other diseases.
For me, i have also noticed that i "stutter" or hesitate a bit more in my speech in the past 3-5 years. Same goes to my FIL, around 18 years older than me. So..... sighz.
Such speech non fluency symptoms could be an onset of mild congitive impairment, further leading to diseases like alzeimer's and with further links to stuff like Parkinson's. But of coz, still quite far fetched lah, but it's possible.

if these are thought from a vascular and energy pov, then exercise and things like Creatine possibly could help.

Of coz, me not doc. But if can help and no harm, then just do ba.

 

[Ender]

what is new to me is the above. I did not know the linkage to alzheimer's disease and the worrying trends! Very insightful.
I dive into his research in the past more from a fitness and endurance perspective. And it is amazing how his research has been seriously twisted by so many influencers for the sake of eyeballs!

Some studies even say most cancer are related to mitochondrial health. But I don't know how strong are those studies. Just watch a few youtube that mentioned these studies.

 

[WussRedXLi]

I think the key think is high volume in the zone. Zone 2 and 1 can give you that without overburning. But that is for people who are professional who can afford the time. one week 14- 20 hours?

For the rest of us, I think due to our shorter commitment time, some of our easy runs can be at zone3 to maximize our shorter duration. Also have to balance with real zone 2 for other runs so we do not burn out and kill our consistency.

Another reason I advocate for some zone 3 is from my own thought process. The true meaning of metabolic flexibility is our mitochondrial cells switch fuel very quickly and burn them very efficiently regardless it's carb, fat, or lactate. If we never give our body the chance to burn carb or produce lactate, our mitochondrial will never learn to be efficient burning those carb and lactate. Don't forget, in the aerobic system, which our mitochondrial is responsible for convert fuel to ATP, it uses CARB, Lactate and FATS. True metabolic flexibility is the mitochondrial cells burn them all when the intensity requires it. Those with poor metabolic health struggle to switch and feel fatigue even when fuel sources are abandon in their system

Yeah.....even if we take away the professional of free hours that he can train and recover, some pax also cannot tahan burnout, be it physical or mental.

Over 10 h/wk really need to be at the hobby level....then only can one love the process. The faffing around with the bike, even just general maintenance like washing bike every 200-300km (already pushing it) to charging of lights, BT speaker, washing of sports attire, gloves and helmet nearly daily , wiping/cleaning shoes, prep bottles can go crazy liao.
If working, even if job is low requirement role and can knock off on time and you live nearby, literally after work is go hoot after dinner liao.....and then watch some yotube surf some TB and sleep. Nothing else. lol

Anyway, seriously, a lot of road cyclists often in zone 3 one...very roughly based on their speed. So if you are wondering if got such pax, yeah. heh...... But fun lah.

 

[GlassDoor]

Some studies even say most cancer are related to mitochondrial health. But I don't know how strong are those studies. Just watch a few youtube that mentioned these studies.

ya.. the recent ones i browse through are related to chronic inflammation pointing to cancer...

 

[rECKleSSfElla]

Thanks I will look for the section. More colours always welcomed.

飞电6E also have new funky color. But unsure about it haha.

Oh yar.....that one particular new Feidian 6E colorway is just way too fanciful and hipster for most folks to pull off. The 3 colors i highlighted are the ones i saw yet to be available on the Redhare 9U.

 

[GlassDoor]

just share another observation
i seldom feel hunger or the brain urging me to eat after doing easy pace runs even long easy efforts >90mins.
But any high intensity efforts, like intervals, threshold runs even hill repeats.. I will get really hungry after, sometime that hungry feeling last for quite a while.

Edit:
if you a sucker for timtam like me .. the white chocolate version is going for like half price as of two days ago at NTUC

 

[Kuudere]

Bro, what's the $$ damage?

didn't have to pay since my friend had connections and was able to do it for free.



This is the cheapest option to test for body composition.

https://www.activesgcircle.gov.sg/activehealth/our-programmes

$7 only, can do for free if you claim the sg100 activesg credits last year. Quite worth it actually.

 

[WussRedXLi]

 

[WussRedXLi]

didn't have to pay since my friend had connections and was able to do it for free.



This is the cheapest option to test for body composition.

https://www.activesgcircle.gov.sg/activehealth/our-programmes

$7 only, can do for free if you claim the sg100 activesg credits last year. Quite worth it actually.

7 dolllars! Going nao!

wait let me google where the heck is my activesg credits, seems like in my lifesg app or something
Hmm can cycle to stadium area quite near. Tot only at Bishan only which is a bit far for day time cycling coz im "allergic" to the hot sunlight. lol

 

[WussRedXLi]

just share another observation
i seldom feel hunger or the brain urging me to eat after doing easy pace runs even long easy efforts >90mins.
But any high intensity efforts, like intervals, threshold runs even hill repeats.. I will get really hungry after, sometime that hungry feeling last for quite a while.

Edit:
if you a sucker for timtam like me .. the white chocolate version is going for like half price as of two days ago at NTUC

Yes, same same here.

But then for me and my kid, the easy rides also got a limit, is generally after 2 hours or around 50km, need to pitstop and refuel. eg go LCK neo tiew, mandai loop.

 

[rECKleSSfElla]

7 dolllars! Going nao!

wait let me google where the heck is my activesg credits, seems like in my lifesg app or something
Hmm can cycle to stadium area quite near. Tot only at Bishan only which is a bit far for day time cycling coz im "allergic" to the hot sunlight. lol

ActiveSG is fully web based now. You gotta head to https://activesg.gov.sg/home and login using singpass to access your account and whatever amount of credits you have. Also can do all the bookings there once you logged in.

 

[xllms]

Finally received my Redhare 9U from PDD after around 20days. Supposed to be 涂码和取芯片 but all labels/tags came intact

Original box

Weight test. Bought a precision scale just for this.
Left 266g

Right 268g. 2g more due to the tag

Impeccable QC by Li Ning to keep weight difference down to 1-2g. For reference, Hui's same size 45 weighs around 270g. Weight test can be a barometer to judge authenticity, so in this sense, i think my pair should be original.

Did a visual check for signs of use or damage and nothing of note other than what looks like glue residue on the exterior of the boom capsule layer(both sides have it).

As for fitting, i have slightly wide foot but no real issues with size 45. Length wise, around 1finger spacing at the heel while the toe box is very roomy. Only minor complaint is the mid foot area is very snug, probably narrower than other china shoes i own.

Overall as long not from official store, there is no way to 100% guarantee the authenticity but i am inclined to say the shoes should be authentic. Downside paid rmb580 tax included for it and the price has since dropped to sub 400rmb in just a matter of weeks.

congrats on your new shoe and good price.
you can try to authenticate your shoe using the following apps:
得物
识货

 

[xllms]

Can try for 3 months. See if got difference. But dont be mistaken, you still need to factor in some easy sessions also, really easy low zone 2 to get the volume up sufficiently, just no try not to get fatigued for your easy sessions coz you dont wanna compromise your workouts.
Something like 2 workouts of your choice, 2 x really easy,....short strides for all 4 sessions. 1 day strength/plyo/whatever accessory training you want. 2 days rest. That's a 7 day training week, if too cramped the cycle can be 8 or 9 days. If can handle, maybe add 1 more easy.

Actually tbh, no need to 3 months to see results, by the 1st month, if properly executed, you should more or less can see small signs of improvement liao.

I share with you calisthenics - It's something like pull up.......if anyhow execute, anybody in this thread i give them 4 months also nothing just stuck there be it 0 or just 1 or 2 half reps. Trust me, i had been through this stage initially.
If properly done, just 4 weeks already got signs of pretty noticeable improvements.


If not difference, then LL, try the other way, just slow the heck down and really racewalk/power walk for hours/wk liao.
I also started from racewalking before i ran.......it confirm works, the very first time i tried to run was 1.6k which is 2 laps at my bridge area, i did 6:20 mins (3:58 pace) as per stopwatch.....

Too bad you cannot cycle, you can get a ridiculously enormous amount of easy volume in aerobically and still enjoy it (even if it is not totally specific to running so the carryover efficiency is going to be quite bad). Also much more cooling as you are approaching summer in 2 months time, you can bring your fav snacks, drinks etc. Is just afraid that you cannot spare time from your work or family nia.
It should work........3 youtubers and 1 hyroxer tried it other than myself (else really no other way to explain, i only have 1 short workiout type run session and my zone 2 commute office runs are sort of garbage in the eyes of true runners, it's only really just that i bo bian coz office location is as such).




Sprints of any type - 10 reps seems to be is a wee bit too much if not advanced runner. If form breaks then it is time to cut, so i think the majority of us wont cut it past 6-8 reps. Also not meant to be pushed beyond 12 seconds. If you dont think it is enjoyable then better not force to do coz it carries a bit higher injury risk unless very well conditioned in strength/muscles. Benefits are there though for those time crunched and have extra benefits far beyond running......

But again, might not be quite compatible for the type of distances that you are after.....it needs ample recovery before trying again. But if you are willing to try the higher intensity block i mentioned earlier as something to experiment with, you can slot 1 in per week, but maybe cut the reps to 4-6 or something. It's like a surgical strike, dont do it like 10 12 reps intervals training coz it isnt intervals.

indeed, reps beyond 7th, legs were struggling to keep up the cadence. By the 5th rep, leg lifts and pushing off feel veey different. In fact, the 2nd rep, it was already a huge difference in how i feel in my strides.
you are correct, i should keep the reps to 6-8 depending on my conditions. And cut down the intensity to build it up gradually.

 

[xllms]

Latest reading on my status..

out of curiosity, how do you get all these info of your body? what test(s) did you do?

 

[rECKleSSfElla]

congrats on your new shoe and good price.
you can try to authenticate your shoe using the following apps:
得物
识货

Mai lah... I don't want to suffer buyers remorse if the app says it's fake. Anyway already did a run in the shoes so don't think can file for refund in any event.