12 years of cycling training advice in 13 minutes

If you watch this video, you'll get 12 years of cycling coaching knowledge condensed into 13 minutes.
That's right, my entire cycling coaching career condensed into one video.
You'll learn advice to mastering your cycling training, helping you get fitter and race faster than ever.
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[@blaquaman1739]

I’ve noticed that as long as I ride my bike five days a week and lift weights one day I constantly get faster

[@klapaucius515]

Easy Tour De France stage win in 2069?

[@brandonhoffman4712]

​@@klapaucius515 by then the pros will have body enhanced riding parts using biomechanical implants. Currently, were in the stick the motor in the seat tube era. But we all know where the motor will end up.

[@AdamL_18]

is it expotential or linear progress ?

[@blaquaman1739]

@@AdamL_18 could be a little of both but my last Zwift ftp test was 389.

[@brandonhoffman4712]

@@AdamL_18 expotential definition: 1 providing explanation or acceptance of one's father or mother: an expotential student. 2 (of a person) not feeling or showing a desire to do something: the expotential prose trade was sent to the situation. Exponential definition: 1. (of an increase) becoming more and more rapid. "the social security budget was rising at an exponential rate" 2. MATHEMATICS. of or expressed by a mathematical exponent. "an exponential curve"

[@cokebottles6919]

As an adult with a physically active career, finding the time to recover is the hardest part. During my easy weeks or weeks off, I can double my volume and feel more recovered by the end of the week.

[@loltroll2]

If you feel exhausted and want to skip training, then just go for a joyride and enjoy the nature with a recovery ride. No habbits broken, and you still did something. (Of course you should not ride when everything hurts like hell, only when it hurts a little bit :D )

[@deDANIEL11609]

Sounds good

[@adamweb]

I've heard multiple coaches say that other than nutrition the main thing amateurs get wrong is too high of intensity on endurance rides and too low of intensity for Zone 5+ efforts.

[@MsTatakai]

makes sense tho... in my case I probably do low zone 5 for sure and also low zone 2 too... im always climbing or grinding with most effort but never MAX i would say =P climbing is my cheat to do some zone5 ... i think it works

[@brandonhoffman4712]

Im new to riding as an adult. Ive only been on 2 wheels a little over a month. I broke my back so walking long distance is out. I used to track myself with apps for walking and wanted to do the same for riding, so I got a garmin computer and some sensors. Initially i was hitting a lot of zone 5. 70% zone 5, 28% zone 4, and 1% zone 3 (the computer ate the last 1%?). I would focus on keeping my heart over 160bpm. My rides grew longer, my but got sorer, I got a new seat. I got to 38 miles, when I looked in the after that ride, I had a popped blood vessel in my eye! I had seen some stuff on zone 2 riding, I decided to tone it down. I struggle with zone 2, my body seems to like zone 3, but seeing the whole fat burning stuff has me really trying to get down to zone 2. Ive only had 1 successful zone 2 ride and 1 semi successful one that I think I messed up by drinking a large tea before the ride. Ive noticed my current zone 2 is almost as fast as my early zone 5 riding. Ive lost 0 weight riding almost every other day. Im noticing my legs are growing and becoming more firm and defined. Im just happy to be able to exercise and get cardio in with my broken back. Ive shortened my rides to 25 miles, i still havent hit my 40 mile goal. I need to learn to control myself. Zone 2 is like riding and doing breathing excercises to keep the heart rate down. It doesnt help that I vastly prefer zone 2.9 to any of the other zones in zone 2! I gained 40lbs/88kg on bedrest with my back. So far ive lost 10lb/22kg (just diet before riding) and am now converting fat to muscle.

[@michaeldewing1904]

I love that this is becoming so simple.. just get on the bike and ride as much as you can.. sometimes ride really hard if you feel like it, but mostly just ride and you will get better.!😃 I don’t do complicated

[@batbawls]

Very motivating. I'm very consistent and relentless, but videos like yours, and this one in particular, really stokes the fire when times grow monotonous.

[@changlee5179]

Great video. Even though I feel like I knew everything you've said. It is really well summarized and I like how calmly you talk. Probably will get back to this video in a few months.

[@boc-tonysyklist2145]

1. Consistency is/can be boring 2. What if your body for no clear reason suddenly stops recovering as well as previously (maybe even following just the same program which worked quite well the year before), and even easy workouts feels like you have been training hard? Then it´s not so easy to just "follow the program" and keep it consistent. 3. I truly believe in strength training, but I also find that it affects my cycling training negatively as I´m left with sore and or fatigued muscles. Finding the balance between enough and not enough strength training is difficult.

[@kauahroque]

really thank you for the video, really some things that i need to hear.

[@genegroover3721]

So much truth in what you say. I truly believe it. I'm convinced it's the Consistent miles I put in that allow me to out perform riders many years younger than me even though I ride an old Merida 300 (aluminum) and they All ride bikes much lighter (carbon fiber) with much better components. (I'm 60) Of course there are some whom I will never be able to match, but I can give them a run for their money! Time in the saddle!!! Miles, miles, miles. Great job and thanks for the video. Gene in South Korea

[@IbnTariq007]

Great advise, how many do you do every week? I am currently sticking to just over 100mikes weekly, any further advice?

[@JustBrowsing777]

Great advice, thanks for sharing 👍

[@SpecializedPhotos]

This is ON POINT 100% well done

[@user-ur4lv4zh4h]

Well….what a video! Well done! Feels like it summarize my 876 hours of watching YT videos on coaching.

[@brandonhoffman4712]

Injury is why im riding a bike now! A broken back puts a damper on the 10 mile hikes... Im still working off the weight gain from bedrest.

[@davidgrainger7844]

Fantastic video!

[@flsalgadoa]

Great content and advice. It makes a lot of sense.

[@user-cx2bk6pm2f]

Very solid advice.

[@lovaught]

So frustrating for me. I kicked up to 250ish ftp with little work. Next two years stay about the same despite more training, adding kettlebell lifting, and more specific training. Cant lose the last 10 lbs, cant break this weird plateau. Even upped to 200 miles a week the last 2 months(the max I can do time wise with kids) and not seeing anything yet past better endurance. Im at the why bother and go back to 100 miles a week time, its not worth it to be stuck in cat 4 power despite training more than a lot of 3s I know. Maybe not enough intensity? I do recovery weeks, generally get good sleep etc...meh.

[@markmark2469]

Like the video and agree with all your points. My performance went to a whole new level when I started doing more elevation work. I sort of use my elevation work in lieu of strength training for the most part. Is there any better terrain to train on than rolling hills? It is like the best interval workout, and you can hit it at an easy pace or an intense pace depending on the day and how you are feeling. My Strava headline on an intense day is "Crushing Hills and Recovering on the Flats". :)

[@elishane5060]

Thank you so much for this knowledge! Really appreciate it! :-)

[@semiprocycling]

No worries!

[@johnnydarko8031]

great advice.

[@PetarFaltin]

Thank you very much, for the great and very well summarized advice's

[@urouroniwa]

I'm having difficulty incorporating weight training as I can't wrap my head around how to deal with recovery. I'm late 50's, and about a year into my own self-coached structured training plan. It's been challenging, but fun. Everything you've said certainly strikes an accord with me (some of it I've learned the hard way). Strength training is really making my head spin, though. I'm riding 5 days a week and feel like I really need my rest days to be only for recovery. Any thoughts?

[@albertdee1139]

Thanks for the video, found it quite interesting. So, the consistency to recovery/adaptation ratio, does this change as one ages. A younger rider could ride 5-6 days a week and recover 1-2 days a week with some weight training thrown in, however, an older rider may only be able to handle 3-4 days of training a week with 3-4 days of recovery adaptation. Does this hold true? As long as the rider is consistent with this all should be good right?

[@AcvaristulLenes]

I have horribly weak genes. At 42, I cycle 2 times a week (HIIT session + a long ride). My recovery time is around 3 days. In may, I added 3 more hours per week and ended up in non-functional overreaching. Lost one month of training (was not able to do any meanningful effort). I have a friend who is my age, my body type, a smoker, works more hours and has a family. His FTP is almost double of mine and when he goes out, he's doing a blast with his 120 km rides at an avg speed I cannot suistain for more than 20 km, at Zone 4. So, there's quite a variability in what the body can do.

[@DuBChillor]

Dude, what do you with your texts, im feeling sick just trying to read it

[@Jhawk_2k]

I'm thinking that backpacking, or just hiking with a reasonable amount of weight would be good strength training

[@Bobbylegs37]

It sounds like the biggest thing I'm missing is strength training. Do you have any videos on a workout routine or what workouts are best?

[@semiprocycling]

Hey @Bobbylegs37, it's a bit hard to list in a comment but you're looking for exercises that match all four quadrants of the pedal stroke. If you message me at my website I can help you out with a more detailed answer.

[@foldinghome8593]

But what's the difference between aerobic capacity training and endurance training? The training described here for endurance training seems equal to aerobic capacity training. What do I get wrong?

[@deDANIEL11609]

Endurance is zone 2, aerobic is also Z3+Z4 below the FTP.

[@TariqBandar]

Brother, why aren't you popular?

[@user-lt4px4qw1g]

週21時間サイクリングしてるが，欧米人の漕ぎ方に変えたら，ほぼゾーン4でも回復はいらない74歳の老人．まぁ交通事情で停止が多いけど．

[@HeyWattsUpCycling]

ok, so whats the ideal drug stack? (can pm if don't want to mention publicly)

[@levipicard7685]

Water and sleep (and also smoking hella weed)

[@HeyWattsUpCycling]

@@levipicard7685 I would be very surprised if a CNS depressant increased performance/TTE/perceived effort

[@tomtennant2012]

K I S S Method

[@matlindell5022]

What’s new here??🤔

[@R0b3ert]

Your comment 😊

[@adamgurule1458]

You didn't mention Faith my brother. Romans 9:16 AMP, Corinthians 1:27, Romans 11:29AMP