Marinus Petersen on VO2max & Bicarb

02/12/25 • 70 min

Our guest this week is Marinus Peterson of Kilowatt Coaching. Marinus is an accomplished cyclist and coach with a wealth of knowledge on endurance training. In this episode, we explore the importance his approach to developing VO2max. Oh, and bicarb Jell-O. Highlights include:

The Importance of VO2max: VO2max underpins the ceiling of how high you can get your LT1 and FTP/critical power, making it a crucial focus for any training cycle.
Anaerobic Capacity and VO2 Max: how anaerobic capacity training can improve the effectiveness of VO2max work.
Double Days for VO2max: Double days, featuring high-cadence VO2max intervals, can be a potent tool for maximizing central adaptations and achieving significant fitness improvements - in the right context.
High Cadence Training: Training at a higher cadence (20 RPM above natural cadence) when doing VO2max work can lead to greater oxygen consumption and allow for more intervals with less fatigue.
Supplementing with Sodium Bicarbonate: Marius's supermarket recipe for a DIY bicarb supplement that doesn't cause gastric distress.

Follow Marinus at his Instagram page.

The Importance of VO2max: VO2max underpins the ceiling of how high you can get your LT1 and FTP/critical power, making it a crucial focus for any training cycle.
Anaerobic Capacity and VO2 Max: how anaerobic capacity training can improve the effectiveness of VO2max work.
Double Days for VO2max: Double days, featuring high-cadence VO2max intervals, can be a potent tool for maximizing central adaptations and achieving significant fitness improvements - in the right context.
High Cadence Training: Training at a higher cadence (20 RPM above natural cadence) when doing VO2max work can lead to greater oxygen consumption and allow for more intervals with less fatigue.
Supplementing with Sodium Bicarbonate: Marius's supermarket recipe for a DIY bicarb supplement that doesn't cause gastric distress.

Follow Marinus at his Instagram page.

Previous Episode

Bicarb Supplementation with Maurten

Lauren Thomas and Ian Marling from Maurten join us to present findings - old and new - for efficacy of bicarb supplementation in the endurance sport context. We explore the unique advantages of Maurten's bicarb system and how their hydrogel and mini-capsule formulation solves the classic problem with bicarb supplementation: GI distress.

Key Points:

The role of bicarbonate in buffering blood pH and its impact on athletic performance.
Insights into the potential benefits of bicarb for various endurance sports, from cycling to ultra-marathons.
Practical strategies for using bicarb in training and racing, including timing and dosage.
The science behind Maurten's bicarb system and its unique delivery method.
Discussion of the cost justification for Maurten system.

Learn more about Maurten and their bicarb product here.

Next Episode

Marinus Peteresen on LT1

Cycling coach Marinus Petersen returns to revisit bicarbonate supplementation tips and to discuss training around the first lactate threshold (LT1). Petersen shares his views on intensity domains, the importance of LT1, and how he incorporates this concept into his coaching.

Bicarb Neutralization: A discussion on whether mixing bicarbonate with acidic substances like jelly or jam neutralizes its effectiveness. Petersen argues that the acidity of the stomach far outweighs any pre-ingestion neutralization.
Practicality of Bicarb Use: The challenges of using bicarb in conjunction with a regular work schedule, and tips for timing bicarb intake around workouts.
Importance of LT1: Petersen considers LT1 the most critical metric for an athlete due to the significant difference in fatigue levels when training above or below it.
Measuring LT1: Lactate testing to accurately determine LT1, using 10-minute stages with 10-watt increments to pinpoint the threshold.
Coaching Considerations: A discussion on the challenges of balancing structured training with the enjoyment of riding, allowing flexibility in training as long as the intensity of endurance rides stays below LT1.
Sub-LT1 Work: Considerations for aerobic training at very long durations at well below LT1 vs. relatively shorter bouts just below LT1.