https://www.typhooncycling.org/blog-2-1 daily 0.75 2026-06-17 https://www.typhooncycling.org/blog-2-1/blog-post-title-three-lr66f-nf7pe monthly 0.5 2023-07-20 https://images.squarespace-cdn.com/content/v1/62ebdd400ca2a20f7fade288/b8520cc9-c13a-40ce-b2fc-00084bc78dc6/Cocacola.jpg Blog - How much is a W’ of 20 kJ - Energy input 20 kCal 100 ml of Coca cola contains 42 kCal. 20 kJ of work can be achieved through the burning of only 48 ml cola, or from 1 small piece of Turkish delight. https://images.squarespace-cdn.com/content/v1/62ebdd400ca2a20f7fade288/a144c559-d450-4257-82af-ff239cd68e42/VanaertVingegard.jpg Blog - How much is a W’ of 20 kJ - Sometimes a boost of much less than 20 kJ is enough to finish off your adversaries. https://www.typhooncycling.org/blog-2-1/blog-post-title-three-lr66f-785cw monthly 0.5 2023-05-18 https://images.squarespace-cdn.com/content/v1/62ebdd400ca2a20f7fade288/dee0f043-7ebd-4049-a09a-0d0c359b5a1c/Equality+CP+and+MAP.png Blog - Super Critical Power SCP - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.typhooncycling.org/blog-2-1/blog-post-title-three-lr66f-38lxl monthly 0.5 2026-06-17 https://images.squarespace-cdn.com/content/v1/62ebdd400ca2a20f7fade288/ff5959a0-2f50-44f0-ad83-9cff63467629/Total+Energy.png Blog - The hardest races - This chart shows the total energy to be produced for finishing the race Surprisingly the Amstel Gold race scores the highest total energy demand at 6570 kJ. Liège-Bastigne-Liège comes second with 6118 kJ and Milan San Remo at third place with 5737 kJ https://images.squarespace-cdn.com/content/v1/62ebdd400ca2a20f7fade288/1af385e2-f29d-46c5-957e-5f75478d2425/Aerobic+and+Slow.png Blog - The hardest races - Chart of Aerobic Load AeL and Slow death load or SDL Remember that AeL is calibrated to a 1 hour ride at RT level. Here 1 unit AeL equals 1242 kJ SDL is calibrated to the anaerobic capacity W’. Here 1 unit SDL equals 19.6 kJ Again Amstel Gold race scores highest on both criteria with Liège Bastogne Liège as a close second. Milan San Remo is lower and specifically its SDL is the lowest of all races, even lower than less renowned races such as the Flèche Wallonne and the GP of Quebec. This will need some extra attention and/or explanation. https://images.squarespace-cdn.com/content/v1/62ebdd400ca2a20f7fade288/d8f47621-34f7-484d-aff0-4965cda92eaa/Anaerobic+Fast.png Blog - The hardest races - Anaerobic FDL FDL is calibrated on anaerobic capacity W’ Once again Amstel Gold leads the pack with an extremely high FDL score of 29,8 Strade Biancche is the second hardest with a FDL score of 24,3 https://images.squarespace-cdn.com/content/v1/62ebdd400ca2a20f7fade288/8070c3fc-d75b-45e1-9684-df955438d138/MSR+ExRec.png Blog - The hardest races - Make it stand out Milan San Remo. The red line represents the evolution of the actual anaerobic reserve, also called anaerobic balance, the black line is the heart rate HR. We see that the first half of the race, 3 to 4 hours , is almost like a leisurely vacation trip. The cyclists HR stays between 100 bpm and 125 bpm, the power level stays mainly in the aerobic zones and the anaerobic balance barely departs from a 100% The race really starts after 140 km with the ascension of the Turchino when we see his HR climbing shortly to 150 bpm and his W’ balance dropping to approximately 65 to 70%, followed with a total recovery at around 4:40 h Only the last hour of the race there will be deeply anaeerobic riding when we see 4 dips in his W’balance and corresponding rises in HR. These 4 dips correspond to the capo Bertha, Cipressa, Poggio di San Remo and to the final rush to the finish. Altogether this race switches mainly between 2 power zones, the easy aerobic zone and the severe or Fast Death zone, with a very low contribution of the intermediate hard or Slow death zone. This explains the very low HDL score https://images.squarespace-cdn.com/content/v1/62ebdd400ca2a20f7fade288/200da711-546b-4522-9831-285efbd7a933/Amstel+ExRec.png Blog - The hardest races - Make it stand out Amstel Gold Race This is a quite diffrent evolution of the W’bal. There is hard riding right from the beginning with large varitions in HR between 90 bpm and 160 bpm and also very frequent partial depletion of the anaerobic battery. In contrast to the easy-going first part of MSR there is almost not a minute of easy riding in the Amstel Gold. The Amstel Gold is ‘littered’ with 31 short but steep hills and on all these there is riding into the Fast Death anaerobic zone. The final 1.5 hours is very nervous with all-out goings on the short steep hills such as Keuterberg, Cauberg, Bemelerberg, Gulperbergweg etc… https://www.typhooncycling.org/blog-2-1/negative-anaerobic-reserve monthly 0.5 2023-02-15 https://images.squarespace-cdn.com/content/v1/62ebdd400ca2a20f7fade288/30b52d5d-089e-4b91-8d29-536f78c0346b/Schermafbeelding+2023-02-15+om+15.58.00.png Blog - Negative Anaerobic reserve - Make it stand out This picture shows the result of a 10-minute all-out test leading to a -20 % negative anaerobic reserve. Prior to this test the registered reference value was P10 = 427 Watt. The riders ECP values are RT = 319W, CP = MAP = 395 W, SCP = 426 W and W’ = 21499 kJ. The test was included into a longer field training. The new average power on 10 minutes is P10 = 434 Watt i.e. only 1.6 % higher than the older value. 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