7 Steps To The Perfect Cycling Training Plan

[@davidmarshall1032]

Thankyou for this video, I train every day, cycling has not only really helped me get healthier but it has greatly improved my mental health. I love my bike!

[@tobypayne4856]

Wow! Matts legs in the sprint here were insane. Very impressed

[@erikprzekop9175]

Very useful information. I was looking for some guidance around how often I should bike and how long the rides should be in order to increase general fitness. Although this video isn't specific to my goals, it did cover the fact that there are commonalities in your training no matter what your goals are. It is also great advice that I need to really sit down and think through what my goals are, as well. I love that it's presented by Roger Daltry and Hugh Jackman. 😉

[@jabezaaron4295]

gonna be in church on sundays, btw ty for the tips❤️

[@bigbirb1679]

Do a video on how to dope properly.

[@louisgreenleaf235]

Yes please

[@chung729chung]

That's the most efficient way to ride faster👍

[@flor.e.cultura]

How to make a blood transfusion like a PRO!!!

[@sudocreme5080]

+kenneth law sticky bottles?

[@bigbirb1679]

Make it satire of course. No disrespect to cyclists! I also cycle. Lol :)

[@jackwu2199]

tom last's face up that climb made me laugh so much

[@andylowry8439]

Love your approach and sense of humour 👍

[@TunaTheMiner]

I knew it. Matt sleeps in his National Championship jersey.

[@mateagoston7113]

...While drinking coffee.

[@simaomartins3123]

(y) Nice video Doing this for 3 or 4 years without power meter but i use speed. cadence and heart rate to train.

[@MauricioAlsinaLee]

Now, this can be really useful! Thanks, guys.

[@AB-qm8wq]

Please make playlists for certain fitness levels to train. i suggest 4 levels: beginnier - intermediate - advanced - pro. and then for each level a certain playlist with indoor trainer sessions. in these i would prefer wattbike sessions with more "out of the saddle action". in the videos on a turbo trainer you always stay in the saddle so long and i dont like that. right now i already custom made own playlists with your indoor training sessions. one session is for example HIIT with Si and afterwards strength/power with Dan. its a hard workout and i feel fitter after the appropriate rest - but its totally unstructured and i would like to improve that - a lot. thanks in advance! you are the best cycling channel in youtube.

[@AB-qm8wq]

PLUS: I don't care if a unknown spinning teacher does the work. you dont need to beat the sh... out of you. and: its also ok if you use older spinning videos to fill the training plan. as long as the training is well structured, then its ok. :)

[@paul9812-t3i]

8 Years on, still banger tips

[@kevinmccambridge1398]

Well done GCN great tips for everyone out there wanting to reach there goals. I'm training myself for Errical International Youth Tour what is in the end of July. Thanks

[@markmiller4414]

one thing over 50 athletes might need to consider is to change the length of their training "week". For example I use one 10 day and one 11 day "week" every 21 days. I just can't cram all the variation, periodicity and rest into a 7 day week.

[@peterecos634]

I wish I had seen this 10 years ago. I now realize I was overtraining. Great video, thanks for posting it.

[@19793001]

I love the gcn tips, but can u make It less snob please. Not every one can afford a power meter, and u seem to make ur plans stick to how much power can u develop on intervals. Lets try other examples please.

[@markankone9362]

Hartreate monitor, is very cheap this days

[@Unc3]

Great job guys, very useful video, as a beginner I learn quite a lot. What gear do you use to measure the output power and can it be done on a regular bike?

[@xboxgolfdude]

What is the best way to perceive effort level without the use of a powermeter?

[@tonicartos]

I calculate ahead of time Watts for given wind conditions, speed, and gradient. If you keep those figures in mind, then you have a rough ballpark for your wattage when without a power meter, assuming you have the far cheaper speedometer. You can go a step further when planning your exercise route and mark out, on the map, the target speed for each interval/segment. You do have to break it up for each slope, and it is very rough, but it works well enough as a poor man's power meter.

[@FM4AMGV]

if you can get at least a cadence meter it's a bit easier. use that with how much strain is on your legs to get a guesstimate, as well with strava or something.

[@xboxgolfdude]

I commend your commitment but it seems a bit time consuming considering how many intervals can be done on a ride and the number of roads a ride will include

[@xboxgolfdude]

I've got an Edge 1000 (with cadence and speed sensor but no powermeter) so I can make some conclusions based on the data during the ride and more afterwards using Strava's power estimation but it would be nice to know all my training zones and me able to know when I'm in which zone during a ride

[@redjumping]

I had to ride without my power meter for a couple of months and found that heart rate zones worked ok ish. The problem is that the heart takes time to settle into a new effort level and if you're trying to say, work areas a bit above your ftp then it is very difficult to be sure you're not pushing too hard for the first 30 secs/minute etc.. However, if you want to settle into a longer 10 minute or greater effort, heart rate is as good as you'll get. My advise would be to do all you can to get a power meter if you're interested in training or keeping track of your gains. Without it, bearing in mind that 10% improvement in a year/season is good, you'll find it very hard to be sure what you've achieved. Once you have a power meter and see it's benefits, you will realise it's monetary cost is negligible for us lucky enough to live in the land of milk and honey. You can buy a wheel with a powertap G3 for about 600 quid say.If you truly can't consider spending that money as you're living in Mogadishu, I apologise for my blinkered western outlook.

[@mjkb54]

Hey there! Loads of appreciation from India ♥️ As a beginner I kinda don't know about the parts of the bike...like derailleur Shimano something...and like what change they make, like what do they do in a bicycle. I really wanna know about these kinda stuff...bcz m tried of searching "best MTB under some amount in india" and stuff like that. And what is the importance of greasing the bike and also degreasing it...I know that I should do that but why? U'll know by reading this that I m confused a loooooooot 🤣 And yes I m May be in bicycle q and a...u can answer some of the questions briefly. Bcz I understand if is not possible to make a separate video for one comment Ahhh...I haven't commented this long anywhere 🙄 Anyways Thank you Stay safe

[@hawkeye7862]

Nice vid..I need a power meter bad!! Power and cadence is all that's needed to train trouble is power meters are very expensive

[@anthonycharman4380]

After a couple of months of issues trying to index my gears I popped into my LBS and was advised that the pivots on my rear derailleur were worn and needed replacing. Simon, you have plenty of videos on indexing and replacing derailleurs but I would be interested in knowing how to check it for wear?

[@Civic_Rench]

I love your videos.

[@hetalmadhu4684]

Okay soo I got my weekly table but I didn't saw any leg day for training my legs you know for thighs, calfs and core.. so where to add that day?

[@mikeyflaherty1241]

Great vid

[@Lighteaterpress]

good video, progression wise, what would be a reasonable/achievable ftp increase to see each 4/6 week test. for goal setting.

[@novadhd]

Thanks. So , is it better to go for distance speed or both. Maybe I missed it.

[@farisshezad3452]

Dear GCN, needed some advice, I'm really confused to buy a road bike or a mountain bike. I'm usually riding on a road. But somehow I think mountain is more comfortable, it would be great if you can get back to me with this. Thanks (hope u read it)

[@icejunki]

I always enjoy your videos but this one made me laugh out loud. I thoroughly enjoyed the part where you were talking seriously about rest and the shot cuts to turning off the night light and tucking into bed all the while wearing your cycling jersey. Now that's dedication.

[@MC-be4iw]

What you mean with: work study and family usually come first?

[@jayj.manalo2271]

Could you do interval training for beginners video?

[@engleshen]

I like long rides, mostly by myself, gonna try my first 24h ride soon, aiming for 500k.

[@saltylancegames3346]

thats impressive!

[@DamirSpanic]

Did you do it?

[@Advcrazy]

More training tips for self coached cyclists please!!!!!

[@Adiol]

Hi can you give some advice to road cyclists with herniated disc. Can't find anything good on net.

[@alexs8958]

hey... i know this is an old video, but i always wanted to ask this.. how do you manage or rearrange your training plan if you spend few days ill and you gonna miss some important sessions during that week.. thanks!!

[@freddiedixon8436]

Hi GCN, Will you be going to this years Tour de France?

[@Moeabood]

My weight is 180 ib and I'm 5'5" tall . I currently training on indoor bike station.My question is what resistance level on the station bike equal to real outdoor bike? my plan is to cycle to work and i don't want to stop on the middle of the road so I need to be prepared in the gym before going out. Bicycle resistance level vs. station bike resistance level ?

[@kalleandersson916]

I train almost every day. About 3-4 hours of ACL rehab, around 4 hours of strength training, and 6-10 hours of cycling (1 hour of intervals) each week. Approximately. To keep track of how much I can push myself day to day, I measure my HRV in the morning to see how my body is doing. I use some supplements like creatine, NAD+, and NAC, and I practice intermittent fasting, where I don't eat anything between 8 PM and 11 AM. Approximately. Otherwise, I make sure to eat good, healthy food. Nothing special.

[@armandotorres-iy1cw]

step 1...buy the most expensive bike you can afford

[@vascosaldanha602]

* you can’t afford (credit)

[@armandotorres-iy1cw]

@@vascosaldanha602 😆

[@larrybad9821]

Exactly, haven't ridden a bike in 22 years and went out and bought an expensive bike 😅

[@vickyworth2710]

Ah yes no 1 way to get fit 😂

[@calada1212]

Step 2... rest while watching GCN or staring at ur new bike Step 3... dream to be fast

[@scottbollinger3641]

Will your gear , ship to the U.S. ?

[@oscarlaight6493]

Hi guys, I'm currently training for a tour of Wales in summer. The tour is 5 days long each day of 50-70 miles and 1200-2200m climb. It's a relaxed tour but I want to prepare myself anyway as I'm 14, 2 years younger than the recommended age limit. I do 1.5 hours on Wednesday evening of intervals round Halesowen velodrome (a coached track bike session), 1.25 hours on Thursday round velodrome (coached road bike), a Friday night track racing league (4 races every week) and then on a Saturday OR Sunday I do a 30-60 mile ride with 600-1300m climbing. Any suggestions/improvements considering I am in school and have a LOT of homework?

[@Lodosj]

Wow! You must be good then.

[@oscarlaight6493]

+douwe jonkbloed thanks! That's the thing, I like to think I am but I never truly know until the event. Tricky.

[@Lancew4]

I do a 25 mile daily commute and I've just started racing. If I throw in a club ride at the weekend this is working out at around 200+ miles a week. Do you have any advice on how I can ensure that I can get enough rest into my routine while also getting some training sessions? Currently I am planning on including some sprint intervals on my commute home but riding easy on other days.

[@brunocoriolano]

01. Time 02. Goals 03. Flamengo 04. Regularity 05. Testing 06. Progression 07. Rest and drink beer.

[@minimumwage2millionaire]

I work 6 days a week, 7.5 hours a day on an ebike as a courier. I cycle home (10 mins) on my regular mountain/road hybrid. Any advice on some areas to work on in regards to strength and conditioning ?

[@mikelenaerts5618]

Work on your normal bije

[@minimumwage2millionaire]

@@mikelenaerts5618 not an option.

[@anibaljesusdelgadillo2091]

What is the optimal amount of intervals to perform, per session ?

[@milesdarrington6400]

Depends what type of intervals you are doing. If there are VO2 max 1 min intervals, you could do 10-15. But if they are 15 minute intervals at FTP power, probably only 3

[@coop3g]

I started spin classes at the local gym. Any ideas one way or the other about this?

[@SoFuzzehh]

still riding?

[@Zeptinn]

Could not have uploaded a greater video at a better timing, thank you GCN! However - I do have a question. My current avg. speed when training is about 24-25 km/h and about 30 during a sportive. Here's where the problem arises; I've currently joined a local cycling club. They're great, and for me personally I believe that is my next step into cycling. BUT, they ride at speeds of about 40-45 km/h averages. How can I bump up my speed the fastest way possible? Is it through regular interval training, FTP, sprints? Thanks in advance. NOTE: I am rather young compared to the other club members, only 18 - and their average age is something like 25.

[@milesdarrington6400]

I highly doubt they ride at 40-45 km/h. Elite road races go at that speed, not a club ride.

[@Zeptinn]

+Miles Darrington you're probably right, but it does feel like it! More realistically would most likely be 35-40 km/h. I live in a rather big city and they are the fastest club in it.

[@lisapet160]

I did not read till the end, but you definitely shall get out of club and get a life. The speed of 30 kmh is fine, you'll get plenty of fun at it and zero money at 35 kmh.

[@Zeptinn]

+LisaPet I see where you're coming from, but let me explain: for me having fun isn't very important. I want to be the best, and to compete against other cyclists to prove myself. I enjoy being good at something, so I'd have fun sooner or later - especially if I finally managed to keep up with them. I appreciate the sentiment but I did not come here to ask for tips on how I should be enjoying my ride :)

[@lisapet160]

Zeptinn You'll not find the answers here on how to be competitive at club level. How to enjoy you faster and longer rides - yes, but not on how to fit you self for races. So you already failed in being "the best" by scavenging information from the resource that makes money on (very good, I recommend) recreating video viewers.

[@wonglemydongle867]

So I am a duathlete (Running/cycling) any tips on a perfect duathlon/triathlon training plan?

[@BrunoZub]

Nothing about diet? Diet it's a MAJOR key when we are talking about training!!

[@kid45620]

I wanna ride with yall fix I ride in NYC. 50 13 No EZ roads.

[@isaacfleming2525]

Hey guys, How do you know when you are going to reach your peak?

[@moriz-ej3zg]

What about recovery weeks?

[@milesdarrington6400]

Check out the "Vegan Cyclist", he has a great video on Peaks and valleys in your training.

[@markjayquinto8480]

Thanks for your Tips about Cyclist Im very Interested but I don have ROADBIKE OR MOUNTAINBIKE.. :(

[@andyjame7108]

Good deal

[@unaizahcyclist6947]

Perfect

[@ctowtf]

When you said Long ride (for Sat and Sun), how long is Long ? If I can comfortably riding 50km, Long means 80km ?

[@hilarytrump3657]

A.B. H 120 km is good

[@gauthierdescheemaecker5438]

How can I lose weight to climb better when you study? I drink a lot of water and I watch my food . I try to do a fat burning session also, but I haven't seen any significant loss. What would you recommend to do also when you haven't a lot of time.

[@gauthierdescheemaecker5438]

+Lukas Grigaravičius I am the most hungry at the Evening ;)

[@All4Grogg]

+gauthier descheemaecker sounds like you are starving yourself, which leads to a slower metabolism and evening bingeing. take notes for a few days hope many calories you consume, for the next week eat the same calories but at even consistent intervals. Then the hard part, listen to your body, if you are still hungry focus on upping the protein and fiber.

[@milesdarrington6400]

CTFU!

[@experiment54]

Go vegan. Sleep water sugar.

[@gauthierdescheemaecker5438]

OK thanks everyone! I will not become vegan ;) I just love to eat meat ;)

[@janadaher8158]

Nice

[@Xotic_23]

How to train again after a period of time (holidays, accident, illness)

[@robvgv7027]

Just start easy and don't push yourself the first week

[@robvgv7027]

and it depends on your fitness

[@alanhall235]

Notice how nutrition and diet wasn't mentioned in the video yet the vegans had to comment to let everyone know they are the nutritional experts?

[@kolumbianerin666]

Hahahahaha. I didn't say a word

[@moonknite1]

How much does it weigh

[@narutoqweavatar]

Great video but I wished you made it about a month sooner because then I could have made a training plan for the 5k race i'm doing in a few days. Oh well.

[@aDotFromTheFuture]

5k? That's quite a short race.

[@narutoqweavatar]

aDotFromTheFuture Yes and? requires training to do it fast :)

[@chriswitek9455]

google......theres a ridiculous ammount of training plans and how to make them out there

[@vantsen-e]

idk when ever i get slight hill my legs dieing...

[@varunsoni4235]

good

[@inhousecounselco]

Look at Dan's gut while he's standing there. He either needs to lay off the beer, or start doing his core routine again.

[@gcn]

Or stand facing the camera.....

[@aidankelly2222]

Matt's acting do 4:22

[@freedeeptupe]

The "click here" section looks stupid when you watch the video on TV :D

[@leedorney]

I 'reckon the boss is gonna shave off the face'fuzz one day and look 10yrs younger and then re-sign for Dimension Data... :p

[@quinnquadvlieg8339]

Yessss

[@lefenec]

0:43 no friends !

[@Benkerrr]

They count as family tho 😁

[@basonjillett1]

I read the title as Cyclists 'Tanning' plan.......it might be a good working title ?

[@derrickblake3257]

As a 13-year-old child who got into cycling because of you, I was wondering what my FTP should be and my average speed.

[@danielking7796]

average speed doesn't mean anything, it could be 16mph which doesn't sound great but if you're climbing mountains then that's good. don't worry about that sort of stuff at 13, just focus on enjoying it, then training a lot, then eating and drinking right, get Strava and compare your segment times to other peoples, you'll see if you're good. good luck!

[@callumcheung9185]

im very focussed

[@allan87654]

i gotta ride longer rides more

[@allanonabike]

RZR wheels just haggin around on the wall?...Seems mighty wasteful.

[@greyninja88]

I wonder how many takes were done before you decided not to attempt saying the word 'specificity' in the video :')

[@gcn]

We gave up pretty early, so only twice.

[@hermanphillupobia9499]

As I started following diet and training plan from Agoge Diet, I took my confidence to the next level. Girls finally started noticing me.

[@abel9692]

Stop wasting your time on calculating every single calorie. Visit Agoge Diet and check your calorie intake for FREE. You can choose any kinds of fruits, nuts, vegetables and meats and get personalized meal plan which contains only food you like.

[@mathewcolum6864]

wolverine

[@kuysbuladotv2786]

Is there a better feeling than eating a pizza without a guilt knowing that it wouldn't mess up your fitness plans? *Agoge Diet* thank you for everything!

[@wanzek78]

Fuck i haven't time ..

[@ham7357]

So many of these questions I the comments are just cringeworthy🤦‍♂️ do some research and learn to think for your self.

[@Slowcalcones]

GCN can spell specificity but not focused. Interesting. lol.

[@adamngileruma2643]

Agoge Diet really took my diet to the next level. Not only diet, but life. I can see improvements in many aspects of my life. Guys, you rock! #*Agoge Diet*

[@mansigupta1173]

Nyc

[@_enn10]

Waww

[@HughTexJudd]

I miss Matt....

[@اصنعهابنفسك-ك4م]

arabic

[@thegamingwolf9036]

Crush the local climb haha the local climb is 890m up and he can do it in the toughest and highest gear

[@bkball23]

Hi I apologize for cussing at you and having sexual thoughts about you and ask for forgiveness

[@edinborogh]

thank you guys!!

[@quinnquadvlieg8339]

First

[@janardhanbhingare2402]

Nice