In this episode, live from the Tour de France, we're joined by Koen Pelgrim, Performance Coach at Soudal Quick-Step and personal trainer to Remco Evenepoel. Remco has had an outstanding first week at the Grande Boucle, securing a stage win and the white jersey with an impressive and consistent performance. As we prepare for the race's second half, discover how Remco and his Soudal Quick-Step teammates have been gearing up for the season's biggest event. We'll explore mastering cycling performance and training using today's technology, including power meters, heart rate monitors, and lactate testing while emphasizing the importance of personal feeling over numbers. Highlighting the significance of sleep and body awareness for recovery, Koen offers valuable advice for cyclists on balancing training with work, family, and more. Koen coordinates the team's training, testing, and performance analysis. With a rich background in exercise physiology and sports nutrition, Koen’s work is pivotal in pushing the boundaries of cycling performance. Join us for an insightful discussion on the cutting edge of cycling performance! Chapters 00:00 Introduction 01:29 Koen's Background and Early Years 09:19 How Training Has Changed Over the Last Two Decades 18:18 Blood Lactate Testing 24:04 Challenges and Benefits of Altitude Training 27:01 Preparing for the Tour de France: Recon Rides and Training 31:01 Remco's Performance in the Dauphiné and Goals for the Tour 46:03 The Importance of Sleep for Recovery and Keeping Things Simple 50:38 Massage vs. Stretching and Foam Rolling 52:57 How the Team Staff Maintain Mental Fitness During a Grand Tour 54:05 Ending Hope you’ll enjoy this one!  – LINKS – Koen Pelgrim ⁠Soudal Quick-Step⁠ Host: ⁠Soren Jensen⁠ SEND US YOUR QUESTIONS If you want your questions to be answered on air, be sure to submit your questions by sending us a message on social media or by email to⁠ ⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠ ________ Follow Castelli on social: ⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠Instagram Triathlon⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠ We're also on⁠⁠⁠⁠⁠⁠ ⁠STRAVA⁠⁠⁠ Hosted on Acast. See acast.com/privacy for more information.