Recent content by Siphexxd

I usually start with 10 min easy spin, then 3×4‑minute intervals at 90‑95% FTP with 4‑min recovery, finish with a 15‑min endurance ride and some mobility drills. Post‑ride I grab a shake of whey plus a banana or a rice‑bread sandwich with turkey, aiming for 20‑30 g protein and 40‑50 g carbs...