The Optimal Athlete | 5 Insights That Elevated My Performance Last Month
AR | Race/Workout Report
1h Threshold (w/ Anaerobic Start) Indoor Workout + 3h Back-Country Ski (Endurance)
2h Strentgh Training Session with friends.
Race/Workout Description:
Since the start of the new year, I’m back training #fullgas. Might guess, is that not travelling plays a key part in this, but there’s litterally no time of the year I like most to do big weeks of quality training. Winter Makes training so interesting, it’s kind of a game for me to see how I can get the propoer training done (specific time in zone) mixing Fat Bike, Indoor Trainer, Skiing & weight training. This last month as been especially special due to the fact that I’ve been able to share a big part of my (volume & endurance) training (z1 & 2) most of the time with friend. Above are three exemple that ilustate a tipical winter session.
#1 Takeaway: Using RPI and learning to more clearly feel the effort.
By mixing it up, I’m currently doing around 15h on the bike, the remaining 10h is split between different types of skiing (Back-Country, Skate & Classic). I’m doing all of my intervals on the bike (on the trainer or Fat Bike). Given I don’t have any power meters on my skis, I use HR to track those workouts (Z1 & Z2, between 120bpm to 155bpm avg). I would say that I’m clearly getting better at knowing exactly how, for example, 145bpm feels like; most days I’ll go out and not look at my HR and be able to estimate my average HR by ± 2bpm.
AR | Energy Tip
Pre-Sleep Drink (Bone Broth 250ml + Collagen powder (20g) = ≈5g of glycine & ≈28g of protein, ≈500mg of salt) I will drink this in the last 90 minutes before going to bed, and will make sure to finish it at least 30 minutes before bed.
Why?
- Glycine reduces sleep onset by lowering core body temperature—a key signal that triggers sleep initiation.
- High protein (≈28g) content right before sleep enhances overnight recovery and supports muscle adaptation.
- Salt (≈500mg) intake raises blood osmolarity, triggering ADH release, thus enhancing water retention, which reduces urine production during sleep.
I do this pretty much every night. If I feel like I might need extra help, I will add inositol, magnesium threonate & apigenin. I will explain why in a future episode!
AR | Book Suggestion
Discourses and Selected Writings – Epictetus
3 Quote I’m pondering from the book:
- “Persist and Resist” – Epictetus considered lack of self-control and lack of persistence among the most serious vices.
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“But if you won’t pay the bill and still want the benefits, you are not only greedy but a fool.”
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“Don’t hope that events will turn out the way you want, welcome events in whichever way they happen: this is the path to peace.“
AR | Technologie(s) that Enhanced My Work
Ublives SoleFlux Relax Air Compression Boots
I’ve been using the Ubives compression boots since Christmas, twice per day. I use the circulation setting before I ride while I’m planning my day, and use them after my workout while reflecting on the training I just completed and reading. I’ve been using compression boots for a long time, but here are 3 features that make these the best for me:
- Price.
- Wireless design with no connecting cable and a removable controller makes them very easy to charge and travel with.
- Very high maximum air pressure (165 mmHg) – previous models maxed out at lower pressures that felt insufficient.
AR | Note To Self
To be well-adjusted is a sign of mediocrity. Your standards must exceed the “norm” if you are pursuing excellence.
BONUS: Fever Ray – Fever Ray
Thank you for your attention, and as always, take care of yourself by making the most optimal choice in every moment and do the same to take care of the ones you love.
