Astana Coach Reveals His #1 Training Tip For Amateurs

[@TheMarman57]

As a "B" international track and field middle and long distance runner, I used to keep the miles ticking over by doing a steady/easy run early in the day - around 10-15Km. Then in the afternoon or evening, I would carry out my workout/training program proper, and that would mostly consist of long steady runs of up to 2 hours, or a killer interval or fartlek workout in the woods, or on the track 2 to 3 times a week. In my 60s now, and racing my road bike, I have a similar approach in that I ride zone 2 to 3, 2 to 4 hours, 4 to 5 days a week. I then have 2 to 3 days of power or sustained intervals to improve my ability to sustain a faster pace, or a power up long steep climbs.

[@anthonyjackson9194]

I feel Roadman is correct, gotta keep it interesting! No one likes to admit, its an endurance sport (mostly), even Criteriums are largely based around an aerobic capacity, which can be a bit dull to train. Im not pro, but perhaps track is different.......but from Time Trialling, Road Racing and my old clubs runs, I can vouch for the best seasons I had, I stuck to Joe Friel's book, which, for the first 8-12 weeks is largely Z1/Z2......Last few years I stopped competing, didn't follow my old plan, and shock, every summer Im missing all of the watts I used to take for granted. base, base, base....THEN build.

[@chrism5433]

It's a fine line training over 55 .training hard and not over doing it . Plus working a physical job. Family and dog lol. But we all love it .being on the bike trying to find the best way to be consistent and get better 🚴🍺🚴

[@brunohighflyer]

This chats with the pro coaches are amazing work! Tks!

[@Foxtrottangoabc]

I do some great outdoor mtb off-road on-road 2.5 hr rides in all zones with several punchy little hills where i live . But there's no doubt when i increase the distance to 4hrs plus on the bike i definitely notice a new layer of fitness benefits . Being over 50 i have and all this z2 talk , i have come to appreciate riding alot gentler on the long rides to keep my heart rate down especially up hill. This lower heart rates benefits me greatly with body inflammation on the post days after rides

[@CycleXplorer]

Sometimes you've just got to keep it simple. That's what I'm trying to focus more on this winter. Don't t have to think too much about it, with sufficient recovery. Easy to do before or after work. Job done.

[@user-el3rp6nh5m]

Brian Holm previous pro and team director for quick step used to say cycling is a simple sport. The person who trains most and goes to sleep most hungry will cross the finish line first.

[@PPan-r5f]

Isn't the second point bad for recovery in general (especially if you are not on some kind of "juice")?

[@user-el3rp6nh5m]

@@PPan-r5f The second point suggests that you shouldn't be too fat :)

[@bbarber6845]

LSD - long slow distance can be more helpful than some realize.

[@Mykelridesbykes]

I couldn’t agree more. I was forced to do z2 cuz it was too hot in my garage. So I could just do z2. 60 min and then increased to 90 min after 2 weeks. Every month I’ve increased my z2 by 10 watts. Currently I can hold 290 for 90 min and my heart rate doesn’t go over 145. It’s crazy how effective it is. Boring, definitely not “sexy”, but very effective.

[@oOoACFREEMANoOo]

Did track in 90s, coach said steady runs and just being able to talk was key, which is like the zone 2 bs

[@ramsden35]

290 Watts? Wow Tadej’s zone 2 is 250 Watts

[@quirinruland2856]

@@ramsden35it’s 340W lol

[@Alaski]

It's actually Long STEADY Distance.

[@h20s8804]

Listening to both Inigo San Milan, and Seiler talk about Z2 training, 80/20... They both say even at 8-10 hrs, this is the way. Especially for older athletes who recover slower.

[@johny17041968]

Vasilis is the best ! Keep going !!

[@isitrachelorj3953]

It's Team ASTANA, the only rule for team training is "ride over to Vino's house and get your vitamins".

[@bbradleyism]

Lol, very funny!

[@CycleXplorer]

I think the real value of a coach is their expertise and knowledge, that's what you're buying. Easy to get a free plan these days with some research or even AI. It's being able to speak to someone where the value comes from

[@will2048]

What did Merckx say.... Ride a bike. Ride a bike. Ride a bike.

[@peakscyclingstudio8426]

It is funny to me to hear all this talk about Pros and Zone 2. Yep, when you are riding 20-40 hours a week, yes, you cannot do intervals every day, and only a small portion of your training can be hard intervals. That said, I am a HUGE believer in building a strong aerobic base. I always start my athletes off with Zone 2 on their long rides 3-5 hours, depending on the experience, and up to 8 hours. After that, I always mix in hard efforts and drop the time on the bike depending on what events they are training for. I believe training at Zone 2 under 3 hours is a complete waste of time, and your time is better spent in Actively Recovery under 45% for short rides between hard interval days.

[@Benjaber74]

Exactly the coach got it right

[@MattiasThyr]

I have you in my team on Breakaway app, saw your cap. But you have not uploaded any rides?

[@ramsden35]

I’m so confused with how to train.? I have around 10 hours and try to do 4 hours in zone 1/2 but then get confused about doing VO2, Threshold, SST or cadence

[@Foxtrottangoabc]

It's a minefield now with influencers and youtube experts. I think as amateurs, we have to remind ourselves we cycle for enjoyment as well as fitness , and we don't have to go all out max heart rate everytime we ride a bike

[@anthonyjackson9194]

I bought Joe Friels book the Training Bible. Largely it depends on your goal doesn't it ? If you have no goal, then just do what you fancy? If you have a goal, then when, and how much to do is determined by weaknesses and also the requirements of your goal.......I just spent 3 years after leaving Time Trialling, shock horror.... my power is down, to a more recreational level. If you aren't competing for a block of racing, events, then you aren't training, you are excercising.........Training is for goal specific periods, or a single A priority race.......whether that be Zwift, ironman, 10mile TTs, cyclo cross, MTb'ing.

[@Foxtrottangoabc]

@@anthonyjackson9194 👍

[@ramsden35]

@@anthonyjackson9194 thank you

[@user-el3rp6nh5m]

just ride man. If you can ride 10 hours every week you will get in good shape no matter how you ride.

[@Stevehatesgravel]

Start doping 🤣🤣🤣

[@jdyches37]

i actually enjoy that my coach doesn't prescribe the "netflix" workouts. plenty of z2 and interval days are generally just 'warm up-interval portion-cool down.' i've added 25w on my ftp in 2 years and hit 1m, 5m, and 20m PR's this year. keep it simple, stupid 😛

[@timw4369]

Get out and ride. You can keep talking about training but unless you get out and do the training you won't improve.

Il faut surtout que ces gens quittent le cyclisme car ils encouragent le dopage.

[@marekjurek3433]

racha baseball cap where did he buy that one any ideas? let me know please

[@marekjurek3433]

sorry rapha baseball cap