Cycling Training Plan Guide: Training Zones, FTP, Weight Loss & Endurance with Lukas Löer SCYENCE.CC

Do you want to cycle but don’t know where to start? Looking for a cycling training plan that fits your needs? Check out this guide for beginners with my cycling coach Lukas Löer SCYENCE.CC  @PROBIKEAcademy 

In this guide, you’ll find out about training zones, FTP, VO2 Max, weight loss and endurance, all while keeping your TSS and Zones in mind. This training plan will help you cycle faster for longer.

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⏰ Timecodes ⏰

00:00 Introduction
00:49 Cycling Training
01:15 The Scyence @PROBIKEAcademy community
02:40 Why Train for Ultra Cycling?
03:45 VO2max
04:06 Differences Between Short (Crit race) and Long-Distance Races?
05:02 Fat Oxidation Rate
06:25 Why Riding Slower Makes you Faster?
06:51 Why is it Crucial to Follow a Structured Training Program?
08:14 Type I Fibers
08:40 Training Zones
09:01 Buzzalong Training Plan
10:06 What is Polarized Training in Cycling?
10:50 How Do you Structure your Training Plan?
11:45 How Do Intensity Exercises Can Improve Performance?
12:43 How to Prepare for Badlands Ultra Cycling Race?
14:10 What is Trainingpeaks & Training Stress Score (TSS)?
15:27 What is FTP?
18:06 Nutrition & Training for Ultracycling
19:17 How, and When to Fuel your Training Sessions?
20:08 Can You Lose Weight By Cycling?
22:16 Is it Good to Train Fasted?
25:15 How Does Recovery Affect Training?
27:34 When to Start your Training Plan
30:01 Personal Experience in Ultra Cycling
34:37 Outro

#cycling #training #cyclingpodcast

This is Balon cycling the podcast that brings you on thring adventures in the world of cycling Ultra cycling and by packing I’m your host Sherry today’s episode is brought to you by basalone coffee check out the best coffee in the link in the description and bio can you

Train for a Ultra cycling race if so how you plan your training so you can maximize your potential to reveal all secrets in how to get faster for longer is my coach Lucas lur CEO of science. CC welcome to the show Lucas thank you thank you very much um you you you told

My name quite right it was perfect it was really it was perfect thank you I’ve been practicing my German it was it was very good yeah great to have you in the shows but uh I wanted to ask you uh we’ve been doing some uh training in the last few

Months in preparation for some of my toughest races but can you tell us a bit uh about yourself and how did you started uh coaching athletes and uh what is your approach sure um yeah I am I am like I said the CE of uh science so and

The founder of science we are a community brand where we are um trying to uh educate people in sport endurance topics so I start uh at the University in Cologne uh in in studying Sports science and then we start the brand and are very I’m in Germany quite popular

And on YouTube and podcast stuff uh with all the the topics especially in um yeah preparation for some events like like your own Road Race like Ultra racing like mountain bike racing like Rebel racing all this stuff how to train how to adapt your body to perform as good as

Possible and I am coaching athletes since well let me guess I think six years or seven years I started it in my um in my my studying started with a with a with some clients and I have seen a lot of people writing a lot of crazy stuff like you

Especially uh especially the ultra stuff is in the last I guess one or two years quite popular and I figure out that the um the physiological aspect of all the people who are riding all this long races is very special but not completely different from other sports so we have the same

Let’s say parameters which you can train and adapt to and then yeah better perform in the races mhm and I always get asked this why training for Ultra cycling and can you even do that um yeah uh why training for Ultra cycling because you are faster in the

Race and it’s easier than than before if you are better prepared for for those days I mean uh you have to imagine like yourself a little bit like uh like a a car like a car with some there are some cars with uh less engine some cars with

Bigger engine some car with with um a lot of needing fuel for their speed and another cars which are more efficient and you can imagine like yourself like like a car and if we can train and adapt your fueling strategy during the race so especially the nutrition strategy or

Especially the fueling um or how many yeah how many gas you need for some speed or how many carbs you need for your riding for your pace then we can calculate okay now we can uh ride a higher Pace or maybe it’s a little bit

Easier for you or you can ride longer if you train your engine if you train your first uh physiological parameter V2 max if you train your V2 Max then it’s easier for you especially on all distance all ultra distance races all Endurance Sports it’s more easier for

You and uh you can you can perform better exactly and I noticed uh for example uh the training plan that you design for me might be very different on how it looks like for uh somebody doing a cred Race So how different is the approach when you think about endurance

Athletes because yes um I think uh being able to put some power on the pedal is important but it’s more about for how long you can do it it is it is um yeah and there’s one sentence I would recommend for every athletes so keep in mind that training training your system

Training your body training your body is not practicing what you need in your competition if you want to write long and with an ultra endurance rise you don’t want to practice in a training you don’t want to ride every day like 12 hours 15 hours maybe some 30 hour R uh

Rides for your for preparing for your race you want to adapt those systems which are representative for performance in your rat especially like fat oxidation rate I mean if you go higher on fat oxidation there’s a big storage with every athlete is it doesn’t matter

Uh in in um body fat how many fat you store it’s always enough for riding very very long distances and you want to have much energy contribution of this system like fat oxidation it’s very efficient it’s very easy for you and is maybe the the training is a little bit different

For sure with a crit racer or maybe the the physiological aspects you need for the quit racer and the ult endurance racer for sure but both of those riders need or especially is better for them to have an higher V to Max maybe then you can produce more watts more power you

Are faster you are more efficient and the V2 Max allows you to burn more fat during your power so maybe you’re riding like 100 Watts or 150 watts and if you have a high V to Max like 50% or 60% of these 150 watts are from fat stores and

You can save those uh very specific and very important carbohydrate stores this is the aim of training and then especially adapt for your for your performance for your race yeah exactly I noticed that during the races uh for example before we started working together I had no structure in my

Training I was just doing long rides and sometimes you you think okay is uh riding slower makes you faster that was my line of thought I just need to put a lot of mileage but since we made the change to have more structur training I notice uh improvements you will think oh

In for example transcontinental race I just need to cycle very slow but then we go to these steep hills I’m being able to put on a bit more power there and not completely blowing up was a game changer and why somebody will follow a structure training and how he can benefit for

Example a lot of people don’t have much time to train um especially on with those clients it’s the the high intensity training session like you did in preparation for Trans Continental or right now for preparation for your next season goals um these high-intensity training session must not

Be very long it’s like 1 Hour 1 hour 30 something like this just a little warm up then you have I mean you know this training three times maybe three times 10 times 40 seconds on 20 seconds off not all out but just on and off in in uh

In comparison to to preparation for your for your V2 Max and this is one training figured out in sports science to gain uh a lot of yeah a lot of performance in v toax and this is what we try to put in your training to get you as fast as

Possible uh a good a good uh information for every athletes preparation for Ultra races is yes the slow mileage are very important slow distance long distance slow rides are very important for your performance if you’re riding slow you got faster for sure because you are

Burning higher amount of fat o f fat as a storage so your fat oxidation rate uh is gaining um you are using your now the next parameter type one muscle fibers this is the more efficient muscle fibers this is those muscle fibers you’re using all the day when you are riding like

Transcontinental except of the hills um and you’re training those endurance fibers and your endurance capacity when riding very slow yes but there is some common um information for every athlete to put 90% in your training like 80 to 90% of your training in the slow region

The slow uh adaptation for your body and 10% of it in the high intensity range then you’re gaining a lot of performance yes exactly I got a lot of people asking me about uh the training plan I follow and we created one together that now is

Available a if people want to check it out I leave it in the show notes but can you tell us a bit what’s the structure and what people can H confining the training plan is there some intensity Z two what is the approach yes uh we have uh especially

For every athlete who is not such into this training plan game uh we start with a base plan um I I create for you uh two plans two training plans the first of all is the 12we based training plan this is not especially Ultra endurance race specific it is just to gain performance

In your in your body so we have a different for every athlete we have different uh package possibilities so like if you want to uh go like uh six hours per week or 10 hours per week or maybe 14 hours training per week I mean

Not everyone is able to do 14 hours per week training of of course um and these those trading plans are trying to adapt your performance and as good as possible in those times so we try to fulfill this bipolar polarized training model like this high intensity training session and

The low uh long distance training session and especially for everyone who is not in this training game as much we start in the first weeks very uh I would say progressive very uh safe so we start I have to look we start um maybe in the first weekend like going on Friday like

One hour ride then Saturday 2 and a half hours Sunday like two and a half hours and three hours and the specific longdistance training sessions are in the second plan so after the 12 weeks of Base training then we switch into to the uh eight weeks preparation of ultra

Racing these are the last eight weeks till your event so you can uh imagine if you have some some Ultra Race distance events you can plan this uh training plan eight weeks before you start is this the last week of the training plan is the last week of your preparation

Phase and then jump into the race and then we are trying to adapt your body more into this long distance rides and adapt into into the preparation sessions uh to to learn from yourself to learn from your body how many calories you burn how which Pace you can go for the

Event and yeah try to do the training as good as possible yeah exactly uh what I experienced to have this structured workouts force me to do things I wouldn’t do I would never have thought about doing 4020 this is like definitely not something we have done it’s the

Biggest compliment for me as a coach thank you yeah I think uh that’s why that’s a game changer and uh a lot of people tells me but you don’t need to do intensity for Ultra cycling and then I learned after seeing the Gams um everything I learned and what I gain

During the last races is like yeah it does make a difference because as I said you have these steep short climbs in some of the races especially Offroad also is more more intense so if you want to go up a hill you really have to push

There’s no other ways you cannot go slow so having done all of these um kind of uh simulations during training really helped me I remember going up the ST view with the switches and he was I was telling myself it’s like a you know it’s

Like 402s you know 40 minutes on that of yeah yeah yeah I even uh I remember somebody asked me during the TCR podcast he’s like how you feeling I’m like I’m doing that interal session yeah it is it’s quite quite common yeah uh I remember last year in uh

2022 it was that we have a preparation for zasan brya uh also Ultra racer in preparation for Badlands and and those this year he he won Badlands in preparation for this event uh we really go very often very hard in those 4020 sessions there was a specific goal we

Have to aim so so it was like getting him more efficient especially also in those parts where he riding like very slow if even if you go for 402s it’s not always to gain your performance on the heel it’s especially to gain performance in the slow pace so your fat oxidation

Is burning and he said are you crazy are you just kidding me those 4020 was so often I was like ah really it it’s hurt myself too but you have to go through it you have to go through this training program please I i’ I’ve told him if you

Are in the desert of Badlands you will remember and you will thank me on that day and he told me yes it it was it was working and uh he thanked me in that desert I don’t know 50 degrees Celsius on that day and was like H now the

Training pays off and I feel quite good yeah it was working yeah I think a lot of uh Ultra cyclist that are going more competitive also are starting to work with coaches and they also for example talking with kristofh sta he told me oh now I do much more intensity than 10

Years ago so it’s definitely uh changing and you see the effects and for example when you use this uh training program I have it on uh training pics so it’s a program that also is really good if you want to check your training stress core TSS so normally a lot of the workouts

Has the training stress core and I normally s synchronize it then uh with a swift or on my world bike so that’s also very interesting to keep track of your progress right mhm yes for sure um training Peaks helps every athlete to fulfill his training plan I mean it’s

Quite it’s we are we are in now in in in some Modern days where we not try not have to share Excel sheets and sometimes overwrite Excel sheets and now the trainer was like hey write this I plan for you this and it was like did you do

The training or not so uh the training pleas program is like a like an hub for every athlete like a like a calendar for training and with training Peaks we are the we have the possibilities like you have a athletes account I have a coaching account I can see your training

Adapt your training analyze your training for sure and it helps to to uh plan the training for the next weeks so for you as a as a client of those training plans you have a structured training plan for the next weeks it’s quite important that you keep an eye on

Your for sure you you told uh TSS yes and FTP FTP is like your threshold power something like you can uh push for um like 40 or 60 Minutes constant writing the maximum power you can push for 60 minutes it’s the definition but we try to search for the maximum threshold

Power it’s like 40 60 Minutes effort and it is important because for the training intensities we need to calculate how much percent of your FTP especially you try to fix to to to uh to aim for a structure training like Sweet Spot training three times 10 minutes Sweet

Spot it’s like under threshold or maybe video to Max high intensity training it’s above your threshold like four times eight minutes above your threshold and if you don’t know your threshold power or even um if you don’t know quite in the range of it was it was okay if

You have in rem mind like 10 15 20 watts something there if it’s 200 Watts 220 250 Watts something in between it’s quite good to know because if you’re doing like intervals on 230 Watts we need to know if it’s uh for you intensity or is it quite possible to to

Manage so um this is important for your training plan if you told TSS TSS yes it’s um um a marker of quantification of training load you can say so the more you train the more TSS you gain and especially for intensity it combines your individual performance and your the

Rights you did and yeah for sure everyone is like comparing TSS scores especially in races look at my bad L look at my transcontinental how many TSS I gain it was quite uh quite crazy it is it is crazy for sure but I want to say that your

Body is not adapting in uh just one number like TSS or kilojoules it’s especially like this is what why we do uh 4020 intervals it’s how you perform how are you gaining your wats if it’s high intensity it’s some different in your body than low intensity rides and

If you compare the TSS sometimes like a three hours low intensity ride is maybe like 100 TSS and one hour 30 or 40 20 intervals is also 100 TSS but it’s not the same in your body and you would say yeah no it’s not feeling the same so TSS

Is quite good number to know for sure but uh especially when when looking on intensities it’s more important that we try to like shoot the training on your body system that the body at adapt to this training and getting more performance yeah yeah exactly for example something that was also useful

Is the notes that you put in each workout about nutrition and that’s something that really helps me because we discussed it in the previous uh podcast uh with super sapiens talking about Nutrition a lot of endurance athletes have the problem that they think okay I have to go on this right uh

Without peing or eating because my aim is uh maybe you think okay losing weight makes you faster because it’s w per kilo and that’s something that really helped me I was definitely not fueling before workouts I was going on intensity like sessions like BO2 Max Builder with just

Water and electrolytes and now I see your notes like okay use 60 grams of cars maybe one gel and 500 milliliters of water I was like it was hard to overcome that mental uh you know it block but I was like okay I’m going to

Leave listen to the coach and do it and definitely like then I could push higher numbers and really finish the interval before I would have had to stop so it really made a a difference and that’s something really useful I think a lot of people struggle with knowing how when to

Fuel for these kind of uh workouts yes um it’s the biggest achievement in I would say our YouTube content and all the stuff we did the last three years that all uh not all the athletes but most of the athletes are learning that carbohydrates are not the enemies it’s

Your partner it’s your supportive it’s it’s your friend it’s not the enemies the carbohydrates are the most important fuel for riding your bike and if you want to lose some weight for sure yes we need to have a lower calorie intake than you burning on all on the day this is

This this is just a small simple equation less calorie intake then you’re burning this is how you losing weight if you want to it’s not the carbohydrate the carbohydrates are always burned and if you’re not able to have some carbohydrate sore then you have this

Bonk F Bonk feeling and this is not good for training adaptation your body is firstly um the first goal of the body after the training is just to uh refill his source and not adapt to the training so it’s like going two steps forward and one step step back in your training try

To not uh getting empty try to not Bonk in your training this is so important and if you do so uh you’re gaining much more performance in your training so like you said like 60 grams per hour of carbohydrate quite quite good recommendation of us I mean uh even if

It it’s possible with some strategies some good strategies to gain uh like 120 gram per hour of carbohydrates during a race maybe uh and if you calculate how many carbs how many energy this is you can push like 50 Watts more in your in your training rids 50 Watts more in your

In your endurance rids and this is the the reason why some Riders are not um losing his power their power after 20 hours of racing sometimes this is so important because the your carbohydrate stores when you go like like an ultra race it’s always like they can bring you

Till 10h hour 15 hour race okay but then everyone is like oh no there’s the St the suffer part yes because most of the guys are not fueling enough but if you fuel enough it’s not the suffer part anymore you can still push some WS yeah exactly I learned that I was

Always thinking okay I’m going to do some cycling or Ultra cycling to keep down my weight to lose weight and then I was like well and then I was uh stuffing myself after the ride because I didn’t eat during the ride and then the recovery was not as good I really feel

It I couldn’t perform and uh in terms in Ultra cycling for example you underestimate how much calories you burn so even if you don’t want you end up losing like three kilos after a long Ultra race and then if it’s too much if you don’t fuel enough then you can get

Injured recovery or you might not even finish the race so that’s a that’s a game changer but uh one thing I always get questions about is fasted training so we included some fasted training sessions in my routine uh but um how this come uh benefit you for uh for

Example Ultra races because uh in Ultra races you have these scenarios that sometimes you are riding fast it so it’s a bit like in the workout yeah yeahh yeah for sure um there are more aspect than one so first of all um for for a um definition fasted rides are like in the

Morning without any breakfast and if you want to you can go for a coffee and then jump on your bike and just ride one hour very slow and that’s it fast it does not mean empty carbohydrate storage so if you are doing a carbo loading carbohydrate Rich meal on the in the

Evening before on the day before you have some carbohydrates in your storage this is the best scenario then you jump into the training in the next day and have the fasted so no breakfast in the morning and riding like 1 Hour 1 under 30 that’s it I would recommend not

Riding more than 1 hour 30 because then the carbohydrate stores are depleting too too much and you get risk to Bonk again can um and if you if you are riding faster it’s quite good for your fat oxidation rate U your fat oxidation rate is um a little bit more active than

If you ride with a breakfast so for a small like trigger in the morning especially for some of those guys or like like sometimes you you’re riding with the bike to the work or some stuff you can do it faster and then on the work and on your work you can can have

Your breakfast and then the evening session the afternoon session you can ride again and your fat oxidation rate is still burned and still boosted so it’s just um performance gain in fat oxidation rate it’s not especially a trigger for weight loss this is not the same the same goal it’s just to boost

Your fat oxidation rate and get more efficient and then you also uh there are sports studies which are proving that uh riding fast in the morning is gaining your fat oxidation and your V tox so is like doing your low intensity training ride a little bit more efficient so you

Can adapt in your training if you have the time in the morning and then maybe right in the afternoon again so 1 hour in the morning 1 hour or maybe one and a half hour in the afternoon and boom you have like two and a half hours of riding

On one day maybe where you have a lot of work and not able to ride one two and a half hours uh on on one part so you can split in two parts and have a better fat oxidation rate and a better trading adaptation yeah I find these workouts

Really useful especially as you said if you are time constrained and you have to go to work work is perfect because you don’t need to wait to digest uh breakfast but also I noticed uh my recovery is better and that’s something I I really appreciate having a coach

Because I was talking with another Ultra cyclist the other day and one thing people really struggle is say telling themselves today is recovery day or I should recover this week like three days is uh I don’t know for me it’s like painful to think about like I cannot

Cycle today it’s like but then if I see it on the training plan it’s like okay I’m going to do you know but it’s it’s very hard so I think that’s one of the main benefits of having a coach just uh you know that you tell me like okay it’s

Time to recover I was like but then I do it and then I’m I come back stronger so but it’s very difficult as I said like sometimes having a training plan is really useful just to do things you wouldn’t do otherwise for for sure Sherry I can tell you the worst athlete

Maybe in this world I would I would I would go that far is me because when I have not a training plan I do just like what I’m feeling today I was like oh I have S lag so I do in low intensity ride today and then there’s

The day where I have good legs and I was like okay now I’m going for a high intensity training session without any goal in whats so I get as fast as possible as hard as possible I know I know it better I for sure I would never

Do this with my clients I would never do this with my athletes and if some athletes always riding like this I would say like uh are you kidding me we have a training plan please please like try to stick at this plan as good as possible I

Mean you can go for a longer ride yes you can go on a ride with your buddies and it was faster and then you get empty a little bit it’s okay for sure but try to keep the plan as good as possible and right now uh the last weeks I was um I

Was was uh talking with another coach of our team and we have a structured training plan for myself that I just just stick to this plan that just have the task today is hit high intensity training tomorrow is low intensity training nothing else you just do what

This is telling you and this is the most helpful thing for especially most of the clients and the athletes uh which are also um trying to to preparate theel for with the online training plan for the ultra event so this is a 12 week plus 8

Weeks so 20 weeks in total of training plan for your next Ultra event and if you do like this there’s a very High um high possibility that you have a very good alter race on that day mhm exactly so people ask me when should I start the

Training plan uh and what comes after I finish my event oh this is a hard question um yeah it’s it um it depends on what is coming next if you have maybe four weeks later the next event you have you try you you need to try to recover

As fast as possible and after the race so you can maybe finish the race and then jump back home and then you start immediately the recovery phase because not going for training rides anymore too long you can go for one hour one and a

Half hour and have rest days in uh uh in your in your training plan that week because the maybe in four weeks you have not enough time to keep riding like one week and two weeks and then going oh I was I’m very tired but now it’s two

Weeks before the next race again and now I need to recover there’s no time anymore so I would recommend for every athlete finishing or even not finishing an ultra distance event try to recover as fast as possible that you can jump into the preparation for the next event

Or maybe the training for the next event and then depends on what you planning for for for your next race maybe you can have some shorter preparation phase like I told you we have the training plan with eight weeks you can take the last four weeks maybe if you have in four

Weeks in next race and preparate for the for the for the next race or or even if you have longer distances to your to race you can try to uh put some V to Max booster intervals again in your training plan that you in a phase where you know

Okay I can do my training the next three weeks without the disturbation that I need to preparate for an event so I can just stick to my training plan like like now in winter it’s the best phase for for training plans because there’s no events such maybe some some Community

Rights okay but you have no races so you can just concentrate on uh your performance and just gaining performance and then in the preparation phase for the next event yeah exactly I think um yeah really preparing for the event uh it really helps you also like to know that

You done before these kind of things uh during training MH yeah yeah yeah so uh if you want to check it out the link to the training plan is in the description uh Lucas and what is next for you I heard you did an ultra race right I tried

To it was it was it was a it was a try yeah um I was I was riding for for a few years ago especially i’ say I was riding from from the stutgart from this town in in Germany to the ST view uh it was like

400 kilometers with 7 and a half thousand meters of elevation in one ride it was like 20 hours it was quite quite good uh work was working very well and yeah I had this this uh little um uh this little race and the project for myself to preparate myself for my first

Really ultra distance race and yeah I would say it was not wasn’t not quite good for me I crashed two times in the night uh this is this is also yeah this is also um some parts you can adapt in your training I mean if you know you’re

Going through the night with the gravel bike maybe my race was in the French Alps so it was up and down up and down I didn’t see anything my light was good for sure but um I didn’t see anything it was like too rough and and Rocky and

Then uh I was yeah crashing the first time crashing the second time and oh no I was not sure if I should finish this race because my knee was bleeding too much my elbow was bleeding too much after my decision on the next day I saw

That my uh bike was also broke so it was quite good that I was riding but I need to yeah but I need to get to the first checkpoint that someone picked me up because it was somewhere uh in the in the in the nowhere of Monaco behind

Monaco the city uh and the from famous from and to races but for me it was like the rough gravel and was like lying on the ground watching through the night into the Stars 2 am. in the night and we’re thinking oh no what the hell how I do became like being

Here on that day in this moment how my life choices bring me here on that that spot and then I need to go like four hours still uh with my broken bike with my broken broken not broken elbow but bleeding elbow to the first checkpoint

And finish the race and then I said no way it’s too much this is too long for me it’s too too tough I don’t want this anymore this is this is too much I I’m normally I’m a crit racer and a road racer and for the for the fast stuff

Especially in in gravel the the World Series like World Championships or something like this is like 100 140 kilometers of racing not not uh 1,000 or 500 and uh I was like no it’s too much for me but on the next day I can tell you

Sherry I was so frustrated that I do not know if I was able to get this stuff so yeah I hate myself for the decision but I try to do it again because I just want to figure out if I’m able to do this so yeah this was a race but now I’m

Addicted yes I think uh that’s Ultra raceing right is like also life you never know what can happen yes in a race could be like horrendous conditions the the people in front of you had a perfect sunny weather and then you have a storm and things like that there’s so many

Things that are unpredictable so that’s why it’s good to have some preparation in certain areas so when you have to face these things that you cannot predict you are very prepared let’s say so one thing less to worry about great so if you want to check out the basalone

Training plan I leave it in the show notes and description and if you have any questions hit me up on Instagram or uh YouTube and where people can find uh your podcast or your videos I think they are quite interesting and they want to dive more into training and performance

Yeah for sure uh especially on YouTube on science. CC um I have to say it’s most it’s nor in German uh till yet we plan in the future to do uh on English for sure uh but now I’ve checked it it’s quite good with the subtitles it works

Very good uh nowadays uh so you can try to to uh learn with the subtitles all about stuff like uh how your body get better how you have to prepare for Ultra racing what is V to Max what is an high V2 Max how to adapt your VI to Max what

Is an high intensity training session what is fat oxidation right all this stuff we trying to explain and especially in the it’s the same name the science. CC uh for for um podcasts on Spotify or some other platforms and espcially also on Instagram so if you

Want to check up uh yeah please uh yeah check up and and give some subscri subscription for us yeah don’t forget to check out the basalone training plan in the show notes and description and if you’re listening on Apple podcast and Spotify rate the show and leave a

Comment and on YouTube subscribe and leave your questions in the comments below until the next Episode