Amazing interview. The tip of having basic rules for keeping random illnesses away is really interesting. 1 week with a flu can ruin 1 month. I also got amazed at the way this athlete looks at training. As an amateur I have the same approach. Cheers and keep on the amazing podcasts!

Looking forward to the scientific research 👊🏾

Hi! It is possible to use both: beta alanine and lactigo? I use both right now. I would like if it is better to use lactigo alone. I use too L citrulline

Really interesting conversation. Appreciated this one

Awesome interview, great questions

Don't worry about the destination, focus on the journey! #RoutineIsKing

First 1

What a refreshing conversation! I am a genetically thicker/muscular guy - grew up a gymnast - and I admit I feel weird at cycling group rides and events (Anywhere there are other cyclists honestly). I have been racing one style or another for 30 years and have never gotten skinny - Regardless of starving myself. And have had some decent but very inconsistent results but have always trained too hard in worthless Z4 - The - - "Feels hard but really just make you tired intensity". I like the description of the large Belgian climbers! Gives me motivation. Feeling heavy can keep you slow. I want to just feel and be STRONG! At 59 I am off to a new start with gravel and working an endurance FTP builder routine on Zwift (practically ALL Z2) and eating when I am hungry - I am determined to beat my old PR on local climbs on my 60th bday. Screw the body image issue in the bike community! No more SUCKING THE FUN OUT OF IT! Thanks!

what ablut heart rate? is it wise to this 6x6 with well above 95% maxHR?

Hola Brendan👋🏽 For me, the weights & bike on the same day is too much. Not only energy, but coordination of time and my balancing of responsibilities. Thanks for coordinating these videos for teaching/insights & look forward to working one of your plans…

Brendan mate, your enthusiasm is always brilliant and I love when you also go beyond the watts, training and get into the philosophy of why we do this, what we get from it and how it fits into our lives - keep it up!

😂 I don’t think so buddy

I'm 37 mins and still have no idea what to actually do. Can someone help me out here?

Great explanation and training advice Brendan and Landry. Thank you, I will work Landry’s two options into my routine.

My friend is a professional rider and says this: "If we're at a camp where we're all doing the same efforts up a climb, I always hide my watts out of respect for my team mates who don't want their abilities exposed. My watts can make it easier to guess what everyone else is doing" Fair enough I guess.

Extremely bad for you😅 but if it works for you I guess might want to put some warning labels before you start suggesting things to others though❤

Wonder how much of an impact Chris Hoy had on Fred Wright's path, considering he went for Track Cycling initially. Hoy would have had that crazy 6 gold year in London when he was 13.

I feel really justified sticking to the “straight forward” 5x5s especially since a lot of my buddies are on 40/20s or 30/30s, or just pure 20 min ftp efforts that work after listening to Fred! Great podcast

Listening to this makes me realise that I’m probably really under grinding my z2 effort; closer to z1.

Try to watch anything with Drake Deuel…seems super interesting, intelligent and love his rowing background…not trying to get censored, but am I the only one that thinks that if you looked up “shit-eating grin” in the dictionary, you’d see his smile? Totally cracks me up 😆 Guy just rips!

I completely disagree and feel the complete opposite, especially for Z2 training!

Regarding hiding the watts in strava: If an opposing professional team wants to know your power in a climb, they can calculate it pretty damn accurate. So you're only hiding the watts for the amateurs and that doesnt make sense.

Seems like he has confidence issues, I feel like I'm better than this guy. Confidence is very important mostly because it drives motivation to improve. The way to get there is for a person to come up with a system in their mind for striving for perfection which means becoming an expert in everything that will help you, more so an expert with your own body. Listening to experts advice isn't the solution, their knowledge is just another piece to your journey to perfecting yourself.

His problem is likely a physical condition from poor habits like food, drugs and recovery

Thanks for sharing your experience of being gay in the cycling world and your journey. I hope more people actually do care whether someone is queer or not, because we are far from equality and that's why I think it doesn't matter if your lgbtiq yourself, actually caring will help to create an environment where ultimately it will actually not matter. Especially in a sport like cycling.

I bet pojo feels relaxed in big races to. I wonder why that is.

They ensure safety for the life of the wheel which will be a few years and when the hubs need spare parts they won't be available and the manufacturer will tell you to buy a whole new wheel. The hubs are a weak point. The wheel is designed to wear out evenly. By the time the hubs are trashed the galvanic corrosion of the nipples due to the carbon rim will mean you don't mind throwing the whole thing out. It's a perfect modern product. Buy it cheap, use it for a few years and then throw it away. That's probably what happens to expensive wheels as well so it's the sensible thing to buy Chinese if that's the way the world wants it.

You just talked me out of doing SS. Thanks!

Broke my right clavicle snowboarding about 3 weeks ago. 2 weeks after the initial break I break it again accidentley making it worse 💀. Have been feeling so depressed worried about not being able to get back to my normal life. Essitnelay bed ridden because I’m so afraid of moving it out place and just want it to to heal already 😭 been feeling so alone but this makes it bearable. I feel not so alone, thank you guys

Fkt? Ever hear of Strava?

Yeah our gravel racers would smoke MVP, tadej or pidcock over here 😅

This was an interesting interview. I don't get it why so few watched it. I suppose, you have only a small number of female followers and guys are not interested. The folicular vs luteinizing stages thing is worth the attention. Might come handy even for men who are in relationships. PS: thx for the encouraging words you gave in the fall! I did my month-long journey in Greece (1400 km, 10000 m elevation).

This was the most informative media i've listened to regarding the nuances of implementing z2 in training. I'm a hobbyist that mainly does weightlifting with 8 hrs cycling a week and found doing 90 min blocks of 75% FTP really monotonous. It was even worse when towards the 1hr+ mark when my wife would have something cooking. I swear staying on the trainer was mentally harder plodding along at 75% with the food smell than vo2 sessions. After listening to this I broke the big blocks down into 8 min intervals ramping up from 65% to start and down from 75% but averaging around 70% throughout the 90 mins. It instantly felt much better from a motivational point of view.

Velobrew.... Jax Beach!

Merci! Best channel on cycling training

VERY INFORMATIVE VIDEO 🔥🔥

Saying 2x30min at Z2 should be the foundation of your base is so out of touch for 90% of cyclist. Keegan needs to add 50lbs and half his ftp and see what holding z1 then means. I have friends who have >100w lower ftp while being heavier than and its essentially impossible for them to ride around and not go into z3/z4+. I think Trainnerroad had a bell curve of peopels ftp in both absolute and relative [w & w/kg] terms, its HUMBLING!

Outstanding interview!

Pointing out obvious/sharing this year’s base experience… I live in a hilly area with bad road surfaces/weather and have started doing all my z2 rides on the trainer. Looking back at my previous’z2’ rides it’s absolutely insane how much more time i’m doing in z2. I have gone from doing ~2hrs z2 on a 4hr ride to literally doing 4hr z2 on a 4 hr trainer ride and I feel less fatigue. I was doing insane junk tempo, threshold and coasting basically and plateauing year on year. I thought I hated the trainer but the satisfaction from nailing every workout is so good. I train about 15hrs a week and it honestly wasn’t that hard to mentally adapt. Will move back outside when I want to get closer to 20hrs and start doing more intensity

Really liked the discussion on Z2. Keegan’s HR upper marker for Z2 of 150bpm translates into approx 75% HR max if you take his 178bpm threshold as 90% HR max (90 x 150/178). That would feel about right to me. I get what the guys are saying about when you move from Z2 to Z3. High Z2 still feels fine on the legs - just a bit heavier lifting. Z3 starts to feel like strain and a bit of work. I have made the mistake though of training too long at upper end of Z2 (3-4 hours) and feeing too tired the next day. I now discipline myself to ride long (4 hour plus) at low Z2 (around 60% HR max). I notice that some pros ride very long eg 6 hours in high Z1 - around 55% HR max or even slightly lower. I know Stephen Seiler (the academic who coined 80-20) says the distinction between Z1 and Z2 is a bit artificial whereas Z2 to Z3 is a first turnpoint from aerobic to glycolytic. So I think high Z1 is legitimate for a very long ride. I suspect improvement in Z2 in a base season is both the max watts you can do at the top end of that zone plus the length of time you can do at different levels of power within the large Z2 band. With aerobic training I tend not to feel very tired on the ride (assuming fuelling well at 40% of calories burned) but can feel a bit drained the next day until I’m better conditioned. I think this may be why people go too hard on Z2 rides - it doesn’t feel hard at the time but your rides later in the week can suffer if you overdo them. So I think the aim would be to progressively increase weekly length of time in low Z2 without feeling too tired at the end of each week. Then see if you can increase some of the rides at higher Z2 and build resilience that way. As Keegan says, that can be done interval style within Z2 both to help manage the load and make the ride more interesting.

I am a fan from this video! Is there a level of too much volume of zone 2 during base training? For example if I ride 15 hours per week during the build phase, can I ride 15 or even 20 hours of mostly zone 2 in base?

Is there a chance that pro rider kept his workouts private and is training for earlier season races like TDU?

Is it just me, or does Keegan's audio keep cutting out?

Man looking forward to seeing you guys at this years TdF

Ok to do one interval session per week in winter like threshold session to keep moving the needle? From an Amatuer 4 watt per kilo cyclist

these boys above are clearly two future TDF contenders. combining knowledge and vo2 and swag like never before

Awesome interview Brenden and your presentation continues to get better and better!! I was in Luxembourg riding with Frank Schleck and he took me over to watch the National Time Trials and I was able to see Alex win. He was absolutely flying. See all of the different age groups ride, was just a great experience, as there is a lot of talent there. The speed that Alex was going was mind blowing!! The power that they put out of the start house is crazy!! Again, awesome video and interview. Keep up the great work!!!

Just in normal setting or in a heated room? Extra kit or just normal indoor training set up?

Don't listen to yourself, be a masochist 😊!!

Fascinating. Thank you