Shownotes

Luca background

03:58 -

• I am originally from Italy. I currently work as a coach with UAE Team ADQ and also coach triathletes, including Kate Waugh, Max Stapley, Seth Ryder, and Gregory Barnaby. My work lies somewhere between cycling and triathlon, as I operate in both sports.
• I started my athletic career as a swimmer before moving into cycling, where I competed for several years up to the Under-23 category. Towards the end of my sporting career, I also experimented briefly with triathlon.
• Alongside competing, I pursued my academic studies, completing a bachelor’s and master’s degree in sports science. I later spent some time at university working on projects in research, while gradually moving into coaching. Today, I am a full-time coach.
• A typical day for me depends greatly on the period of the season, whether I am at a race, in a training camp, or working from home. During training camps, my main focus is on the athletes’ sessions.
• I spend the day monitoring and supporting the riders, ensuring close communication with them throughout. At races, the priority is following the competition, analyzing data after each stage, and sharing information with nutritionists, doctors, and other staff.
• When I am at home, I usually begin my mornings by checking emails and dedicating time to data analysis. Later in the day, particularly in the evening, I focus more on training plans and athlete communication, listening to feedback and making adjustments where needed. I also work in a laboratory that I share with colleagues. Although I am increasingly delegating tasks there, I still have to take a leading role in certain projects.
• Within UAE Team ADQ, I am a full-time coach responsible for eight athletes. Beyond direct coaching, I also serve as a data analyst for the team. This role involves supervising data for all riders, conducting power profiling, and making comparisons across the squad.
• At this stage of the season, when the rider market is active, I spend considerable time analyzing potential recruits through data and metabolic tests. This analytical work complements coaching by providing a broader perspective on performance and supporting management decisions.
• It also involves regular collaboration with other coaches, sharing insights and ensuring alignment across the team.

Luca coaching philosophy

07:44 -

• I would not describe myself as strictly following one approach, such as polarized or threshold-based. Instead, I begin by trying to understand the type of athlete I have in front of me. The first step is always to analyze the available historical data.
• Whenever possible, I like to obtain a detailed metabolic profile. In the lab, I perform breath-by-breath testing, but if that is not an option—perhaps because the athlete is far away—even a lactate profile provides valuable insight. I then combine these physiological results with the training data collected through software such as TrainingPeaks.
• The process is essentially about connecting the athlete’s historical background with objective physiological testing, and then aligning this with their goals and the demands of their target races. From this foundation, I develop a strategy for training.
• My approach is therefore highly individualized. With some athletes, a higher volume of training is more effective, while with others it is necessary to reduce volume and maintain a greater emphasis on intensity. There is no single method that applies to everyone.
• When deciding whether an athlete might benefit more from high volume, high intensity, or threshold training, I again start with testing. A complete metabolic profile allows me to understand fat and carbohydrate oxidation rates, fractional utilization of thresholds, and other key parameters relative to benchmarks.
• For an athlete with a strong aerobic base and a solid phenotype in this area, I know they will be able to absorb larger volumes of aerobic work. In these cases, it is easier to structure a program with higher volume, especially in the early phases of training.
• However, the preparation must always be adapted to race demands. While I initially coach from a physiological perspective—setting goals based on the profile of the athlete—I then transition towards specificity as the race approaches.
• For instance, if I am working with an athlete who has a more glycolytic phenotype, the approach will be different. In cycling, this might depend on whether they are a sprinter, while in triathlon, it depends on whether they compete in short or long-distance events. Each case requires adjustments.
• In general, I always seek to establish a strong aerobic base to serve as the foundation on which intensity and specificity can be built. The timing and emphasis of these phases depend on the physiology of the athlete, which is why every program must be individually tailored.

Core training principles

12:02 -

• I do not follow a single fixed approach, but if I had to highlight the most important factor in training, I would say consistency. Over the years, I have seen that athletes who are able to maintain a solid training volume throughout the season—ensuring consistent work day after day—reap significant benefits in the medium to long term. It may not show immediate results, but with time, consistency truly pays off.
• Alongside consistency, individualization is key. I rely heavily on measurement and monitoring, as I always want to keep a close eye on the data and evaluate how each athlete responds to the training load I prescribe.
• Even when athletes are not physically with me, they are accustomed to taking lactate measurements themselves, which allows me to track internal load in addition to external training data.
• This continuous monitoring enables me to understand how athletes react to the workload and adjust the training process accordingly, ensuring it remains tailored to their individual needs.

Dana analysis

13:20 -

• In the short term, my focus is always on recovery. The demands of racing today are extremely high, with intensity levels in both cycling and triathlon reaching new heights.
• Because of this, recovery has become one of the most important aspects of training, especially with the increasing use of altitude camps. It is crucial to assess whether an athlete is truly ready to train again. While I always have a plan in mind, I make a point of double-checking each day to ensure that the athlete is responding well.
• To do this, I combine both subjective and objective measures. On the objective side, I rely on tools such as heart rate, lactate measurements, and the wide array of data now easily collected through training devices.
• By matching internal load markers, like lactate and heart rate, with external workload, I can evaluate whether the athlete is coping effectively with the prescribed training.
• Equally important is communication. Earlier in my career, I focused almost exclusively on data. Over time, I learned the value of combining objective numbers with the athlete’s own feelings.
• Today, I place strong emphasis on understanding how the athlete perceives their condition. Sometimes the data make it clear that an athlete is at their limit, even if they insist on pushing forward. In such cases, I maintain my position as a coach and enforce recovery, while still acknowledging and respecting how the athlete feels.
• When it comes to lactate, fatigue often presents itself in a recognizable way. Typically, if an athlete is prescribed a high-intensity session but is fatigued, the heart rate fails to rise as expected and lactate values are unusually low.
• This indicates depleted glycogen stores and the inability to reach the intended intensity. Such a response is a clear sign that the training must be adapted.

UAE ADQ Tour de France

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• I was present at the Tour de France, as the team always wants one of the coaches on the ground for every major race. That year, it was my turn. We came directly from the Giro, where we had achieved our objective by winning with Elisa Longo Borghini, so the mood in the team was positive. Going into the Tour, the goal was to focus more on stage wins rather than the general classification, although we always kept an eye on GC.
• In the week leading up to the race, during our performance meetings, everything looked very solid. Each coach reported that their athletes were in good condition and well-prepared for France. However, as everyone knows, the Tour is the Tour.
• The opening stage was chaotic, with crashes and stress, but our riders managed to stay safe and well-positioned. Still, in the final part of the stage, some of the riders we were targeting for results did not perform as expected, and at first, we could not identify why.
• Over the following days, we realized that a virus was circulating in the peloton. Unfortunately, within just two or three stages, we lost three riders who were unable to continue. Suddenly, after the very first stage, we were reduced to just five riders, which was far from ideal. Beyond the physical challenge, this was a significant mental hurdle, as we were forced to recalibrate our goals while adapting to the dynamics of the race.
• Despite this, the riders showed incredible resilience. Their form was good, and they coped with the adversity remarkably well. In the end, we finished the Tour with two stage victories through Maëva, strong breakaway performances and a third place in a sprint.
• What started off as a very difficult situation ended on a high note, proving once again that cycling is not just about physiology, but also about how teams handle external factors and unexpected challenges.
• Reflecting on the best and worst moments of the race, the most difficult came right at the start. Having a rider decide not to start was tough for everyone—athletes, staff, and coaches alike. It forced us to rethink our tactical approach and adjust expectations immediately, which was not an easy task.
• On the other hand, one of the most uplifting moments was winning the first stage with Maëva. It came as a bit of a surprise, but her performance was outstanding. A stage win always lifts the entire team, creating a positive energy that motivates not only the riders but also the staff. That victory set a different tone for the rest of our Tour.
• From outside our team, the overall performance of the winner stood out as extraordinary. The numbers were impressive and highlighted just how much the level in women’s cycling has risen in recent years.
• Since I began collecting data in 2021, the trend has been clear: every season, the demands keep increasing. Stages are longer and harder, with more elevation, and the performances are consistently higher. It is also evident that all teams, not just UAE, are becoming increasingly professional, which has raised the standard across the board.
• What impressed me most, however, was the performance of Pauline Ferrand-Prévot. Considering her preparation and the difficulties she had shown earlier in the season on longer climbs, her ability to adapt and win at the Tour de France was remarkable.
• Winning Paris-Roubaix is one thing, but succeeding at the Tour, with its completely different demands, is another level entirely. To adjust her training so effectively in such a short time was an impressive achievement, and I have to give her full credit for that.

Tour De France power numbers

23:00 -

• The progression in women’s cycling has been remarkable, and it is happening at an exceptionally fast pace. When looking at published data, there is often a lag between when the data are collected and when they are released.
• For example, if a study was published in 2024 but used data from 2022, those numbers are already outdated by the time they appear. From what I have seen, this is absolutely true. The sport is evolving so quickly that performances which could win the Tour de France in 2022 would probably not even be enough for a top ten in 2025.
• The growth is not limited to the very top riders. In the past, there was often a clear separation between a handful of top athletes and the rest of the field. Now, however, we see at least 20 riders who are capable of competing at the highest level, which raises the average performance level across the board.
• This means that achieving not only victories but even a solid top ten requires significantly higher values than it did just a few years ago. The gap between the best and the rest has narrowed, and the overall standard has risen dramatically.
• In terms of concrete numbers, I can share some general benchmarks. At the moment, for an athlete to be competitive in the general classification, a 20-minute effort of around 5.5 watts per kilogram is typically required.
• Threshold power needs to be in the range of 5.2 to 5.3 watts per kilogram to contend for victories, with even higher values needed to secure wins against the very best.
• For sprinters, peak efforts reach approximately 15 watts per kilogram, with threshold values closer to 4.5 watts per kilogram. Their profiles are naturally more anaerobic, which shapes the demands of their racing.
• For breakaway specialists, the required numbers are only slightly lower than those of GC riders. At the Tour de France, the stages were so demanding that breakaway riders needed values very close to climbers to succeed.
• In practical terms, this meant 20-minute efforts around 5.4 watts per kilogram and five-minute efforts above 6.2 watts per kilogram. These values highlight just how high the performance bar has become, not only for winning but even for staying competitive within the race.

World Tour cyclists vs Pro triathletes

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• When comparing triathletes with cyclists, there are both similarities and key differences. If we look purely at the power profile on the bike, the top triathletes are not far from a good domestique in the WorldTour. The real difference comes in durability.
• When comparing values after 25, 30, or 35 kilojoules per kilogram of work, the profile of a professional cyclist changes significantly compared to that of a triathlete. From a fresh standpoint, however, the numbers of a strong triathlete are quite close to those of an average WorldTour rider.
• Naturally, it depends on whether you are comparing climbers, sprinters, or time trial specialists, and in triathlon whether it is short or long-distance athletes.
• At the top level, elite triathletes produce around 4.9 to 5.0 watts per kilogram for sustained efforts, with peak sprint values in the range of 12 to 13 watts per kilogram. These numbers illustrate just how close they can be to professional cyclists, at least from a fresh power perspective.
• If we compare the training, specifically the bike training of a middle or long-distance triathlete with that of a GC rider in the WorldTour, there are also overlaps and differences. The most obvious distinction is total volume, as cyclists dedicate all their training to the bike.
• Still, when looking at the longest sessions, a GC rider’s long rides are often quite similar in duration and structure to those of a triathlete preparing for long-distance races like the T100. The main difference is in intensity distribution. GC riders must prepare for the unpredictable demands of racing, including attacks, accelerations, and constant changes in rhythm.
• As a result, their training includes a higher proportion of high-intensity intervals closer to competition. Triathletes, on the other hand, often emphasize VO₂max work earlier in their preparation and gradually shift towards race-specific, steady efforts as the event approaches. In this sense, both groups may do similar types of training, but the timing and emphasis differ.
• Torque training is another area I incorporate into both cycling and triathlon. While it is not the same as conventional strength work done in the gym, it plays an important role in improving intramuscular coordination and pedaling efficiency. I prescribe torque work in different forms depending on the goal.
• Sometimes it involves very short efforts of 10 to 15 seconds at high torque, targeting neuromuscular adaptation. Other times, I use slightly longer torque intervals, and in some cases I combine torque efforts with sprints or high-cadence work to simulate race demands.
• Although gym-based strength training has its place, torque training on the bike offers a useful and convenient way to develop efficiency and coordination, and athletes often report positive sensations after completing a dedicated block of these sessions.

Cycling vs triathlon (bike training volume)

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• When discussing training volume, it is important to be specific about whether we are speaking about men or women, and whether the athlete is a GC rider or a sprinter. For women, a sprinter may average around 18 hours per week on the bike, while a GC rider preparing for a Grand Tour, particularly during an altitude camp, might reach 24 to 25 hours per week, not including regular gym sessions. In triathlon, long-course athletes typically accumulate around 13 to 15 hours per week of cycling, while short-course athletes generally train closer to 10 hours, with slightly less volume but proportionally more intensity.
• In terms of intensity sessions on the bike, triathletes usually complete two hard sessions per week, whereas cyclists tend to do two to three. Cyclists often follow a more polarized approach, combining large volumes of low-intensity riding with two or three focused intensity sessions, depending on the phase of the season.
• For GC riders, this might mean two metabolic intensity sessions—ranging from VO₂max to threshold—plus one session dedicated to strength, torque, or neuromuscular work.
• Long rides share similarities between triathletes and cyclists, but the way intensity is integrated differs. For triathletes, endurance rides, especially far from competition, are kept strictly aerobic. I monitor lactate and heart rate carefully to ensure the effort remains below LT1.
• By contrast, for cyclists, long rides often incorporate race-specific intervals, particularly as races approach. It is not unusual for a five-hour session to include blocks at threshold or even VO₂max intensity.
• Training for cyclists is often structured across three-day cycles, such as a day of strength or conditioning, a day of high-intensity work, and then a long endurance ride with fatmax intervals, followed by either a rest day or a very light spin. 
• Triathletes, however, rarely take full rest days due to the need to balance all three disciplines. Even on “easy” days, they may still include a light swim or run. This cultural difference between the two sports is significant.
• Another distinction is the use of double sessions. In triathlon, completing two or even three sessions in a single day is common practice. In cycling, however, this is less typical.
• I sometimes prescribe a double threshold day to very advanced cyclists: for example, a morning session of three and a half hours with long threshold work on the road bike, followed by a shorter afternoon session of 60 to 90 minutes on the TT bike, often including work at or just above threshold. This is not common practice, but for top-level athletes it can be valuable.
• Indoor training is also more widely accepted in triathlon, particularly for long-distance athletes who must spend many hours in the TT position. The trainer makes it easier to prescribe exact power targets and maintain aerodynamic focus.
• In cycling, cultural resistance exists, particularly among riders from Southern Europe, who are less accustomed to indoor training. I have experimented with introducing indoor sessions for cyclists, but it is not always easy to implement.
• Finally, recovery is one area where cycling sets a useful example for triathlon. In cycling, recovery days are accepted as an essential part of training, with riders often taking complete rest days or very light spins.
• In triathlon, because of the constant need to balance three disciplines, athletes sometimes overlook recovery in favor of adding more sessions. Respecting recovery time is just as important as accumulating volume, and it is a principle that triathletes can learn from cyclists.

TT training for cyclists

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• I also have some experience with men’s cycling in time trial training, and to be honest, it can be quite dangerous. When riders are practicing at 60 km/h, often followed by a moto, the risks are significant.
• In controlled environments, such as training camps on closed or safe roads, these sessions can be managed, but in more urban areas the dangers increase considerably. Personally, I prefer to prescribe this type of work on the indoor trainer.
• It allows athletes to perform the efforts in a safe and controlled setting without unnecessary risks. Having seen too many accidents and injuries resulting from outdoor time trial training, I place a strong emphasis on safety and therefore rely heavily on the trainer for this kind of work.

Quick fire questions

40:46 -

What are your thoughts on polarized training versus heavy domain focus for middle and long-distance triathletes?

I don’t strictly follow one method over another. I always look first at the athlete in front of me and the phenotype I am working with. That said, in general, I tend to start with a more polarized approach when we are far from competition. This means building a strong aerobic base while also including VO₂max and high-intensity work. Then, as we get closer to the race, I gradually shift the focus. At that stage, more of the training becomes race-specific, and the intensity distribution is less polarized and more focused on the heavy domain, closer to threshold. So, in practice, I usually move from a polarized approach to more of a threshold-oriented model as race day approaches.

Race-specific training versus physiology focus — where do you place your emphasis?

I would say around 80% of the time I focus on physiology rather than race demands. My starting point is always physiological testing and profiling: metabolic testing, lactate, VO₂, and so on. This gives me a clear picture of what the athlete needs to develop. Closer to the race, of course, I shift the focus toward race-specific sessions, but the foundation is always physiology. Only in the last weeks of preparation do I really focus on replicating the exact demands of competition.

How do you approach training on the TT bike versus splitting time between TT and road bikes?

This has become an increasingly relevant question, especially in the last three years. Many athletes compete in both the T100 and the World Triathlon Series, which requires frequent switching between road and TT bikes. This is not an easy adjustment, because there are clear physiological and mechanical differences between the two positions. Muscle activation patterns—glutes, hamstrings, and core—differ slightly, and aerodynamics requires additional focus. For athletes coming from short course, it can also take time to learn how to hold a proper aerodynamic position and maintain it for long durations.

What I normally do is maintain some balance between both bikes throughout the year, but as the race approaches, the focus shifts strongly to the race bike. If the goal is a World Triathlon Series event, then the bulk of the intensity work is done on the road bike, while one or two easy rides per week are kept on the TT bike just to maintain the feel. For long-course races like a T100 or 70.3, the opposite is true: most of the volume is on the TT bike, with only the occasional easy session on the road bike.

For athletes who race only long course, like Greg last year when he focused on the Pro Series, around 90% of training time was spent on the TT bike. He would use the road bike only early in the season to build base volume, but during the season he trained almost exclusively in the TT position.

Do you think it is generally better for long-distance athletes to spend more time on the TT bike?

Yes, absolutely. In Greg’s case, he adapted very well to the TT position and felt comfortable even during very long rides or intense intervals. That made it clear that the more time he spent in that position, the better prepared he was to handle the demands of racing. The ability to stay in the aero position under load is crucial, and spending more time training in that position is the best way to achieve it. So in general, I see it as a big advantage to maximize time on the TT bike whenever possible.

Tips for AG triathletes to improve bike performance

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• In the past, I worked with many recreational and age-group athletes, although less so nowadays. From my experience, one of the most important things for this group is to respect intensity.
• Very often, age-groupers push too hard, especially in the aerobic domain. It is common, for example, during group rides, where it is easy to exceed the prescribed intensity.
• This becomes a problem when you also need to balance training with family, work, and daily life. If you consistently overdo it in training, it creates excessive fatigue and prevents proper adaptation.
• So my first piece of advice is to respect intensity, particularly at the aerobic level. Training hard every day does not deliver results, nor does it allow the body to adapt.
• The second key aspect is recovery. Many age-group athletes have busy schedules and external stressors outside of training. Sometimes they push themselves to follow the training plan at all costs, even when life circumstances make it counterproductive.
• Unlike with professional athletes, where much of the environment can be controlled, age-group athletes live in more unpredictable contexts. That makes recovery even more important.
• My overall suggestion is to stay conservative. In my experience, age-groupers tend to overdo things, and this is often the main limiter to their progress.

Kate and Greg’s bike training leading to T100 races

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• They are very different, both in physiology and in race calendar. Kate competes in the World Triathlon Series, which requires us to balance physiology with the very specific demands of short-course racing. Mechanically, this also means alternating between the TT bike and the road bike.
• Coming from Hamburg, where she raced sprint distance, we spent more time focusing on intensity across all three disciplines. After that race, we had about a month to prepare for the next goal, so we needed to rebuild her aerobic domain.
• She returned to altitude, and in the first phase we worked on aerobic intensity, gradually raising LT1. As we got closer to the race, we shifted to more race-specific work: two sessions per week at LT2, combined with torque exercises. London will be a technical course with many corners, so torque work has been especially important.
• With Gregory, the situation is different. He has a very strong aerobic engine and performs well over Ironman distance. Early in his preparation, we work a lot on strength and intensity, and then transition toward LT2 work as the race approaches.
• However, compared to Kate, he still includes more high-intensity sessions even close to race day. For him, I prescribe short, high-speed intervals on the run and similar work on the bike.
• For example, every 10 days to once a week, he performs very high-intensity sessions designed to maintain the ability to produce high power and torque. So while Kate’s final phase focuses on building LT2 race specificity, Gregory also keeps developing the higher end of his power profile.
• For Kate, one of her key sessions was an LT2 workout with two blocks. The first block was four times nine minutes at LT2, with four minutes recovery between intervals, monitoring both external power and internal load. In the second block, she did shorter intervals slightly above LT2, such as one- to two-minute efforts with 30 seconds recovery. The goal was to accumulate as much time as possible around LT2 while maintaining strong power output.
• For Gregory, I used a fast-start threshold session. He would begin with 30 seconds very hard, above Zone 5, followed immediately by four minutes at LT2 or slightly higher, then recover for three minutes.
• Typically, he would do four of these intervals in a set. Later in the same session, after 20 to 30 minutes of easy riding, he would add a second block of short intervals, for example two minutes at high power with short recoveries. I also prescribe torque exercises for him, such as two and a half minutes at low cadence close to Zone 5, as well as high-cadence sprints of 15 to 20 seconds in Zone 5 with full recovery.
• With Gregory, the goal is to leverage his large aerobic base while continuing to push his capacity to produce power in the higher domains. In practice, even though the target intensity is LT2, when we look at heart rate and internal load, these sessions often push him into VO₂max territory.

Advice to a younger Luca

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• At the beginning of my coaching career, I came from an academic background, so I was very data-driven. I focused heavily on numbers and trusted them almost exclusively. Over time, I realized that this approach was incomplete.
• Now, I put much more emphasis on speaking with the athletes, listening to their feedback, and integrating their psychological perspective with the physiological data. I believe combining both aspects creates a more effective coaching process.
• Recently, I have been studying recovery in greater depth. The demands of modern racing in both triathlon and cycling are extremely high. Athletes are required to perform at a very high level, often multiple times per month, and in very different race scenarios.
• Add to this the stress of travel and jet lag, and it becomes clear that recovery is one of the most critical factors for consistent performance. I am therefore focusing on learning more about recovery protocols, both through research and practical experience, to better manage recovery phases after races and between training blocks.
• In cycling, it is common practice to monitor blood values, heart rate variability, heart rate responses, and lactate during training. These markers are essential to confirm that athletes are coping with the prescribed load.
• In triathlon, one practical sign I often look at is in swimming. When an athlete starts to lose their feel for the water or feels unusually tired in the pool, it is often an early indicator of deep fatigue—sometimes even before it appears in running or cycling.
• In cycling, fatigue is usually more obvious in training camps or through the daily approach to training. From a data standpoint, heart rate remains one of the most valuable tools, not only during training but also for monitoring recovery.
• Resting heart rate and HRV can reveal a lot about whether an athlete is adequately recovered or not. These simple but powerful indicators are key elements I use regularly.

Most Influential book Luca has read

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• I tend to read both technical manuals and more narrative-style books. Recently, I read the new book by Iñigo Mujika, which provides an excellent overview of physiology and training aspects. From a more narrative perspective, I would highlight Endure by Alex Hutchinson.
• While it does include some scientific insights, it focuses more on the psychological side of performance and explores how athletes can go beyond their perceived physiological limitations. There is ongoing debate in the literature about this topic, but from a narrative standpoint, it is very engaging and thought-provoking.
• I find that sometimes these kinds of books, even if less technical, can spark ideas and bring in new perspectives that influence how I think about coaching.

Listener Questions

59:45 -

Do you think threshold training or VO₂max is more important, if you had to choose one?

Of course, the diplomatic answer would be that it depends on the athlete, the period, and the race demands. But if I really had to choose, I would say VO₂max. With the right prescription—ensuring both correct intensity and sufficient time spent at VO₂max—this kind of training provides benefits not only at the maximal level but also across submaximal intensities. VO₂max is essentially the maximal capacity to produce energy, and improving it has wide-ranging effects. So if I had to select only one, I would prioritize VO₂max.

Can you give an example of a VO₂max bike session that would work well for amateur triathletes and cyclists?

It depends on physiology, because some athletes respond better to shorter intervals while others do better with longer ones. Personally, I prefer longer intervals. A typical session might include three- to four-minute repetitions at VO₂max intensity, with adequate recovery to maintain the target intensity without overshooting. Another example is 30-second intervals with 15 seconds of rest, repeated 12 times for three sets. Shorter intervals like these can also work well for some athletes. The important point is to prescribe precisely, monitor carefully, and ensure the time spent at VO₂max is sufficient. This type of training not only benefits metabolism but also, especially in running, has a positive effect on the mechanical side of performance.

Do you use muscle oxygen saturation monitors, like Moxy, in testing or training?

Yes, I have used them quite a lot in recent years, although less so recently. When I had access to all the available technology, I used VO₂ Master, Moxy, core temperature sensors, and more. But my personal suggestion is always to be very clear about what information you are trying to obtain before using these tools. If you simply collect data without a defined purpose, you risk creating confusion instead of clarity. Often, simple, solid measurements—like lactate, heart rate, and a few reliable metrics—are more valuable than collecting a vast amount of data without context.

That said, when I use Moxy, I typically combine it with metabolic testing. I normally place at least two sensors on the athlete, so I can compare the oxygen saturation values with lactate and heart rate. This way, I establish reference points in the lab that I can then apply in the field. Moxy essentially provides an estimate of muscle oxygen saturation and total hemoglobin levels. During harder efforts, as intensity increases, the saturation drops. But the values are highly individual, so they need to be anchored to proper references from testing.

I found it particularly useful at altitude, where it gave me reliable feedback to help monitor and prescribe training intensity. For the athlete, it also provides an immediate number to follow, which can be very motivating. When used properly, and in conjunction with other data, it can be an excellent tool to fine-tune training.

What can you tell us about Broccoli Sprouts?

This came up recently when we were in Fuerteventura a few weeks ago having dinner with several athletes. Some of them are sponsored by a company that produces Broccoli Sprout supplements, so naturally it became a topic of conversation. From what the literature shows, there is evidence that they have anti-inflammatory properties, which is generally positive for endurance athletes. There are also suggestions that they may influence the Cori cycle at the liver level, potentially improving lactate clearance.

To be transparent, I do have some athletes using them, but I have not yet had the opportunity to test their effects properly by monitoring lactate, pH, and other relevant markers. For now, I rely on what is published in the literature and on the feedback of the athletes. In general, anything with anti-inflammatory or antioxidant benefits can be useful for endurance athletes.

The recommendation I have seen most often is to take them two to three hours before a race. Some of my athletes have experimented with slightly different timings, but the feedback has been quite similar. I would say that following the recommended window of two to three hours before competition seems to be the most effective and safest approach.

I first saw it about a year ago in cycling, and now it has also become fairly common in triathlon. That said, while the literature supports some of the claims, I prefer to base my conclusions on proper testing and data collection. So at the moment, I remain cautiously positive about it, but I would like to see more thorough evidence before drawing strong conclusions.

Which of your athletes would you describe as the “craziest”?

I would say there is a good contest between a couple of athletes, but one that stands out is Michele Bortolamedi, an Italian long-distance triathlete. He is the kind of athlete who will do absolutely everything you prescribe, no matter how demanding, even if it means running into a wall. He follows every instruction to the letter. He is also one of the first athletes I turn to when I want to test something new, because I know he will embrace it fully. It is always valuable as a coach to have one or two athletes like that—committed, enthusiastic, and willing to push every boundary.

VO2 interval length

1:10:16 -

• What I usually see is that athletes with a strong aerobic engine and a high VO₂max tend to respond very well to longer intervals. They can sustain a high intensity for the full duration and therefore benefit significantly from that type of work.
• At the same time, the literature is clear that shorter intervals also provide substantial benefits. Mechanically, shorter efforts allow athletes to push more power for a longer accumulated time, and physiologically they often cause less overall strain. Still, from my experience, athletes with strong aerobic capacity typically gain more from longer intervals.

LINKS AND RESOURCES

• Luca's Instagram
• Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance - book by Alex Hutchinson (recommended by Luca) 
• Endurance Training - Science and Practice (2nd edition) - book by Iñigo Mujika (recommended by Luca)