Can I Survive A Mathieu Van Der Poel Training Session?

Mathieu van der Poel is one of the best cyclists in the world: a Tour de France stage winner and former yellow jersey wearer, winner of four monuments, five Cyclo-cross World Championships and multiple MTB World Cup races. To be this good, you have to train hard. But how hard is it to train like MVDP? His coach has given Si one of his toughest sessions, so let’s find out!
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Time stamps:
00:00 Intro
01:48 Using a power meter
03:11 Coach Tom Verhaegen
05:27 Warm up
07:05 Primers
08:22 Intervals
13:36 Initial reaction
15:19 Can you replicate this?
16:02 Training with power
17:51 Main takeaways
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Would you give this session a go? 🥵 Let us know in the comments below! 💬
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[@gcn]

Would you give this session a go? 🥵

[@davidwalker98]

Creating. Zwift copy as we speak

[@edudutra]

Seems a nice training.

[@bobfrode]

ill probably die trying 😧

[@ScottyCycles]

Of course

[@prestachuck2867]

Absolutely!

[@jimbrittain2617]

These focused and detailed training-based videos (with Si as the host and discussant) are absolutely brilliant. PLEASE keep these coming. They are great!!!!

[@whatwelearned]

Second

[@gcn]

Awesome, thanks so much! For something similar, you should check out our new film on GCN+ 'How to climb like a pro' 👉 gcn.eu/Climbing

[@lexcollier9487]

Third 😊

[@MrAyorath]

Agree, these are awesome!

[@damegan123]

"accurate" & "Shimano Power Meter" were two things I never thought I would see put together in a sentence 😬

[@adambrickley1119]

Is that issues not sorted yet?

[@jeskli11]

“Shimano Power Meters are not accurate.” - there you go.

[@markhoward1573]

I came straight to the comments as soon as Simon mentioned "Shimano" and "accuracy" in the same sentence and I wasn't disappointed 😂😂😂😂

[@bradrogers2427]

Yeah it's a shame Shimano's power meters are so rubbish, and I say that as a big Shamano fan.

[@andrewmcalister3462]

​@@bradrogers2427Yeah, 1st time round, I could understand. The details of power meters are really hard. But for Shimano not to nail it in the 2nd generation is unforgivable. ☹️

[@markhoward1573]

@@WilfShadow yeah I thought that was a bit odd haha

[@bradrogers2427]

@@andrewmcalister3462 - what's really unforgivable is Shimano bought Pioneer's power meter group, which had a great power meter already.

[@jreitsma]

Comment of the week goes to @markhoward1573. I love GCN.. but to call the Shimano power meter "accurate" is a total sellout.

[@shepshape2585]

For those of us who have Strava, I think it's important to make notes after these types of rides (or all rides), noting how it felt. Then when you do that same session again, you can compare how you felt on the previous attempts and see if you're making progress. Also, note sleep, food and water as well. Those are really important.

[@gcn]

Great point! Noting how you feel and taking account for sleep, fuel and day to day life is a super important training tool!

[@mopedvieh]

"Shimano powermeter" and "accurate readings" in one sentence are somehow strange 😂

[@matthewblue7839]

I understand but think it all relative, 100% accuracy is not the most critical thing: doing the workout is. Out on the road with natural environmental variation, we can never maintain a specific watt target 100% of the time anyway . Using two average watt readings , like 3 second snd 10 second, provide a real time range of watts, you can try to stay within, still hard to do

[@klausbinn777]

@@matthewblue7839 Yeah, ok... 🙄

[@peterdieleman303]

@@matthewblue7839pro teams are definitely annoyed by the inaccuracies and troubles of the shimano powermeter offering

[@aarondcmedia9585]

@@matthewblue7839 lol nope. wtf are you on about. If the power meter is not accurate you are not training anywhere near where you need to.

[@chrisdavidson911]

are there any which actually are accurate?

[@Robin_Hood381]

VDP what a machine, when he pedals off the saddle he reminds me of the t-1000 from Terminator 2.

[@rachelharvey71]

Great content love how Si shows the thrill you can getting from training and pushing yourself thanks GCN

[@matthewpodmore1823]

always a happy day when new content from GCN - especially like this one!!

[@shepshape2585]

Those intervals that simulate answering attacks are really tough. Short sprint effort followed by a sustained effort slightly above ftp, when doing several in a row, can really take it out of your legs.

[@gcn]

Leg busters! Great race practice too though 👀

[@gwhite7011]

Also in the UK, as witnessed by this video, it doesn't matter how quiet and tiny the road is, there is always an irate motorist behind you

[@2011hwalker]

the roads are laughably narrow, so glad I left the UK-far too dense an island and pathetic wages that keep everyone but landowners poor.

[@Hitzu99]

Simon you are a beast! Great vid, thanks for the insight.

[@gcn]

Thanks! Glad you enjoyed it

[@jodaefauser2911]

Brilliant video - DANKE and regards from Germany

[@willbaren]

Training makes you better and talent makes you who you are. This was a fascinating insight into MVDP’s training load. Cheers.

[@oumtaha3834]

Yes i do

[@oliverc1293]

Well presented. Impressive to comment on the session during, as Si did. He's good at his job.

[@CatManDoSocial]

Great video. Si is always excellent to watch. I have to admit that I feel the same about VDP that Si does. I've been watching cycling for over 30 years and he's by far my favorite rider to watch in any discipline. I really miss his presence in the MTB World Cups this year. As others have mentioned here, DC Rainmaker and many others have repeatedly shown that Shimano power meters continue to be inaccurate, so I wonder if the Shimano riders are doing something in addition to them on the sly. I can't imagine that type of inaccuracy would be acceptable to those teams. It's so strange that a precision company like Shimano continues to put out such an inaccurate product for multiple years. I just don't get it. Update: @iMadrid11 below mentioned that DC Rainmaker saw that some Shimano teams will use a 4iiii left crank arm. I had forgotten about that. Makes sense.

[@douglaspate9314]

That was fantastic. Technical and scientific. Not a zip tie in sight

[@nikitasapozhnikov2449]

Insightful! Many thanks

[@rockmetalpunk96]

LOL the editors forgot to edit the description

[@HonourAmongThieves]

The joys of being early 😂🎉

[@jjbuckets032]

😂😂😂

[@akshayeakki]

😅

[@fritsjacobs8280]

They also forgot to mention Shimano is in a bit of trouble with their power meters being some of the most inconsistent in the industry at the moment.

[@pigupigu]

​@@fritsjacobs8280I'd rather go buy a Magene or Favero with my own money than use a sponsored shimano one if i was a pro hahaha

[@zootykins]

Really good video! Coach Tom Verhaegen mentioned balancing 3 main components - training, recovery and nutrition. Would be good to get more information on Recovery/Rests and Nutrition!!

[@Stue007]

Si, always the best.- super presented, thanks a lot!!

[@alinapopescu872]

The state of those roads gives me hope.

[@lexcollier9487]

World champion good work man

[@KetzalSterling]

Accurate power from a Shimano power meter... "If paid, we will shill any lies" GCN the home of honest equipment discussion.

[@hzunasdfgbciw]

It's weird that no Shimano sponsored WC team uses the Dura Ace crank. Their PM seems to be the same tech as 4iii or stages, which are both quite accurate.

[@EnricoBertot93]

Are the following intervals the correct ones? 🙋‍♂️ Warm up: 4x 30" 140% FTP 30" 60% FTP Intervals 4x: 30" 150% FTP 2' 110% FTP 30" recovery 30" 150% FTP 2' 110% FTP 5/10' recovery before next interval

[@alexflorance1111]

Si wheezing his lungs off after each effort- what a trooper

[@kevina8187]

Great video. I want to give a shout-out to my coach at CINCH Coaching here in CO, US. They do an amazing job of implementing adaptation methodology to their programs and it’s done wonders for me this season. One of the best points Si made was about how your workouts don’t need to leave you feeling destroyed at the end. They can be controlled to optimize adaptation but leave you ready to repeat your exertion level for the entire week or month-long block.

[@MrYorrik]

Brilliant video and very motivational, thank you. Great to show that the principals behind training and some specific training sessions can work all the way from the lofty heights of MVP, down a little bit to Si, and all the way down to someone a bit older and slower like me :D

[@gcn]

The numbers change but the ideas remain the same. Great to hear you are enjoying some structured training, do you fancy giving this one a try?

[@MrYorrik]

@@gcn Been adding some structure to my training and noticed the benefits but still in the realm of structured-ish, so will try to add a few more disciplined sessions That one looks great but feels like it’s a mental challenge to commit to it.👍

[@dhldt1021]

I tried it. I did the warm up, 4 x primers, then 2 sets of 30 on, 2 minutes lower intensity, 30 off. It was great. But I couldn't get through the standing efforts for the 30 seconds on, that was just too much for my legs, so I did those mostly seated. But overall, a great workout. I'll try again later in the week.

[@oceanedetotes]

Hello, Is it just (I'm not sure to well understand what he said) : 30s at 50% sprint FTP 2min at 10% 30s pause 30s at 50% sprint FTP 2min at 10% 30s pause That's not hard isn't it ?

[@dhldt1021]

@@oceanedetotes 30 seconds at 150% FTP, 2 minutes at probably around 120% (maybe in reality 100/110) then 30 seconds off, then repeat. After the repeat, take at least one to two minute recovery and go again.

[@Joseph-ns2pl]

Love the roads by Tintern!

[@michaeloneill5824]

you're a character mate. Love your vids

[@Yethegains]

Hi Si, you said cadence was really important, but didn't specify much after that. Was there any specific cadence for the 30secs and 2minute bits? Also, was there a rest interval between the primers and then between the 4 primers and the 1st set? Thanks so much!

[@Whistler4u]

MvdP did this in the TdF stage up the Tourmalet. Drove the grupetto crazy.

[@JSC131]

Great video Si again and the Wye Valley is beautiful place to ride your bike.

[@gcn]

We love the Wye! Very lucky to have it our doorstep 🗺

[@ollierrides]

This is cool, I think next time try and incorporate some kind of Watt display to see what the rider is doing for viewers.

[@matthewblue7839]

Great job: thx for posting, could you post the profile or its elements in point form ?

[@Yuzushuu]

Great video Si! In the dead of winter in Australia, I'd fallen off the bandwagon for structured training, but this has inspired me to pick it up again tomorrow :)

[@matthewblue7839]

Try Training Peaks !!

[@gcn]

That's great to hear! Is there anything you're working towards?

[@alpsalish]

​@@matthewblue7839training peaks. Tell me more about what you use and how it has differed for you. Genuinely curious.

[@Vsghdjfdhkfd]

I feel you there, mate. I am in New Zealand, and it feels like it hasn't stopped raining for 2 months 😂😂

[@Yuzushuu]

@@Vsghdjfdhkfd Oof, constant rain is brutal! I'm in Canberra so not too rainy, but gets arctic in the mornings/evenings..

[@djbayr9516]

I'm loving the music choice of late.

[@snowscoutcycling9536]

Love the automatic subtitles @04:44 ... "Vietnam X"-Training. Fits good to the session. 😂

[@Dramboli]

Did this intervall today, was survivable because of it‘s lenght, but still hard

[@joshschrader4732]

You look awesome Si! Slim and trim - great work dude

[@SR77SR]

Wait Si's FTP is 350W? I know hes a former pro but that's still really a lot. Good for you Si

[@gcn]

Not bad for a 40 year-old 😉

[@rejimol567]

Guys wts FTP

[@SR77SR]

@@gcn that's what they call "old man strength" i guess 😂

[@Daniel-ov5bd]

@@rejimol567 Functional threshold power The Average power that you can hold for an hour. It Gives you a baseline on how strong you are but you also have to account for weight. A 70kg rider with a 250w FTP will generally perform better (all things being equal) than a 100kg rider with a 300w FTP Especially when climbing hills even though the Heavier rider can put out more raw watts

[@philipk4475]

He was at about 390W during his peak years from what I gathered from some of the older videos.

[@jnitros]

MVDP is a beast! Wow!

[@dylanrobertson5010]

simon loves a bit of sharp training pain. thats why he went pro.

[@XavierHipolito]

It would be great showing the numbers of the training session!

[@johncastle5342]

Thanks Si and GCN for this one. I was lying in the recovery position watching this after a boy's weekend in Spain and it inspired me to go and do a Zwift session. Even though it was more of an out of body experience I now feel a million times better 👍🏻

[@gcn]

Awesome! Glad you enjoyed it!

[@aaronwirthwein2362]

More pro training sessions please 😍

[@TonInter]

Great video as usual, but that music, wow. Pity it's midnight, otherwise it got me so pumped that I want to go for a spin!

[@gcn]

We claim no responsibility for making you want to ride... Ok we take some responsibility! 😉

[@markkelly9686]

Great vid 👏👏👏

[@gcn]

Cheers! If you liked that, you'll love our new 'How to climb like a pro' film on GCN+ 👉 gcn.eu/Climbing

[@UFloridaGator]

What was the time rest between the 4 sessions, and before entéricos those 4 sessions? And how much was the riding before starting that workout?

[@mattwood2612]

Simons 30 second recovery is amazing between each interval, hardly out of breath and can really speak normally or there is so much video editing going on. I'd rather see Si breathing out of his arse and not be able to speak in the 30 second recovery to get a true reflection of his effort. 🤣

[@richardmiddleton7770]

That's only after the first half of the interval. It's also nowhere near a full sprint and settling to only 105% for only 2 more minutes. It's hard but you shouldn't be fully 'gassed'.

[@overcome.podcast]

Summary for everyone so: 30:120 _30 break 30:120 and then 5 min break. , 30 at 140% 120 at 105%, 30 break

[@oranjetoeters1]

Tried doing the intervals described here on zwift. Was gone after 3 reps 😂

[@theodyce]

Great video (ps. You might want to check your description. I think someone forgot to write it)

[@thehandleiwantedwasntavailable]

Keep in mind this training plan is focused on the needs of the cyclist. Train to how you ultimately ride. Sure, intervals help boost your baseline, however don’t wreck yourself when training if you don’t wreck yourself when ‘riding’.

[@ANONyme-xt4vb]

Shimano power meters are notoriously inaccurate.

[@jorjoebank8620]

Accurate enough to be used by Pogacar and Mvdp....

[@krisbowditch827]

The Little chain ring power data is scewed in testing

[@markairey1986]

@@jorjoebank8620 I would speculate that isn't through choice and due to sponsorship! They are well known to be horrifically inaccurate!

[@iMadrid11]

@@markairey1986DC Rainmaker shown some teams buy a left crank arm power meter from Stages or 4iiii. In order to be sponsorship complaint with Shimano. They just disable the Shimano power meter and use the left crank arm to get power data.

[@CatManDoSocial]

@@iMadrid11 That's right. I forgot that Ray said that.

[@NikolausLim]

Newbie with only 6 years of cycling here. I've been following TdF and other GTs and bike races for years now on Eurosport and TdF official KZbin channel (and of course GCN Racing). Don't understand why there are still some people accusing riders of taking "this and that substances" in the comment section. We don't know that (yet). I think regular viewers of GCN still remember how rubbish Ollie was (sorry Ollie...your word not mine), getting dropped, etc. Then lately he's been such a inspiration. Climbing here and there, trying to break some records, riding TT. He even shared his casually training program a while a go. If Ollie ,who has a day job, traveling here and there to make videos, can improve like that, imagine what pro cyclists with more than 20 hours/week structured training like this, closely monitored nutrition, and jv world class performance coaches, can do. And I've watched TdF Unchained...Nothing but respect to them...

[@blueshun]

Shimano Powermeters, are accurately inaccurate.

[@martintomes8682]

Structured training sessions are for me so fun and moti(watt)ing :-D But hardest things comes with sustaining in that mod for periods. It is soo hard to keep moral strongness and motivation for doing this. I´m not competitting because of steing out of high risc of hurtness. My job and familly life is depanding from my health. In case if I miss some of trainings in row and tryeing to get back to trainig mod, this is for me hardest thing on the globe. Mental setup must be in balance with physical condition should responds to momental level of fitness. Otherways I´m risking of injury. In love wiht cycling!

[@iancollins6104]

Nice work training with hairy legs for extra drag. Good plan chap.

[@DiabloManiacz]

The interval training is bit like running then. Push for extreme power (140% ftp) for periods to get used to higher power levels and slowly rise the ftp. 500W is crazy power for an older lightweight guy.

[@nguyenho9591]

“Shimano power meter to accurately measure”. Bruh…..

[@waywardchildcyclist]

No way MVDP passed me on Col de Rates earlier this year it was like a train over taking me and my lungs were dragging in the ground

[@tahirsaid6993]

You are super fit. Kudos.

[@jdes5016]

After watching Si do it, I am too buggered to try it! ;-)

[@Sai-tb1xt]

a new GCN video in my feed is a instaclick! heard si say "shimano" "accurate power meter" , had to stop the video and go straight to the comments XD

[@Sai-tb1xt]

damn.. si is still a machine! and even more impressive: after 2 of those sets he is still making jokes , he had me laughing at his "BOOM"

[@metpham]

beast mode

[@markmitchenall5948]

What a weapon!

[@iMadrid11]

😂 everyone knows Shimano power meters are the worst. DC Rainmaker and GP Lama have proven Shimano as highly inaccurate. 4iiii and Stages offering of the same Shimano crank power meters is more accurate than Shimano made power meter. GCN as always shilling for the sponsors.

[@jdwyer2685]

Great insight into MvDP's training, I'd love to know his 140% FTP 📈I'm going to watch the Poggi again now. 👌

[@philipb.1950]

600-650

[@koenvanhamme]

Some very important takeaways regarding training sessions for all of us endurance athletes.

[@matheussmatti7812]

So what was the cadence for the hard bit then and fir recovery intervals?

[@criptoniite7852]

They use Shimano powermeter ? You perhaps meant power estimators :/

[@cruzanbum3108]

Can’t train like a pro unless you can recover like one but interesting nonetheless…

[@gcn]

Why not learn more about training with our new film on GCN+ 'How to climb like a pro' 👉 gcn.eu/Climbing

[@rebinu]

excuses....

[@aye-up4324]

The same white van, at the start of intervals 2,3 and 4 😉😅

[@tymanski1]

great vid, chapeau Si. remember kids to use an accurate pm, so steer clear of Shimano ;)

[@caskinfg]

08:05 I winced when you said, "4 more seconds of recovery" while breathing like that

[@gyydo1]

Great video! How many time is there between the sets?

[@raphaelchekroun]

It would be great to know for replicate the workout

[@jorismak]

Someone forgot the description template :)

[@damu6678]

I know GCN needs to make money but it's disappointing that you're selling a power meter (Shimano) to your viewers without covering that the power meter is one of the most inaccurate and unstable on the market (see DCRainmaker or GPLama who are very respected in the industry)

[@peterleffler2062]

Well I'd guess that if DCrainmaker or GPlama offer GCN the use of their shiny goodies then GCN will make a video with their kit. Obvs really, and it's not like there's a shortage of comments on the downside of Shimano power meters so no one is being duped. Caveat emptor applies to all purchases.

[@ChrisCapoccia]

The only reason they're using Shimano power meter is sponsorship. Otherwise they would pick a power meter for accuracy instead of picking a notoriously inaccurate one

[@shanewilson8795]

I'm brand new to cycling, how good are these guys that run this channel? I'm rehabbing from an ankle injury in ultimate frisbee and was told to cycle, so here I am!

[@shamr0ck]

What bike is Si on?

[@user-vn6ys2hk2c]

Does Shimano power meter output correct values?

[@stuartsimpson-smith6140]

I used to be heavily into mtb back in the day. I’ve always wanted to try Road ( been watching the TDR since Indurain but have been apprehensive/ not confident in skinny tyres. I’m 42 now, still super fit and want to finally give it a go before it’s too late. Lots of Road riders on here so do any of you have any useful advice? I used to race DH on a GT LTS…..that’s how long it’s been!

[@gcn]

It's never too old to get into road riding, Great to hear that you want to take the plunge and join the correct team 😉 This video on keeping fitness at an older age might be the one for you 👉 kzbin.info/www/bejne/fXTJopqkm9SJjbs - Joining a local club might also be a great way of meeting like minded riders 🙌

[@stuartsimpson-smith6140]

@@gcn Thanks for the advice GCN. Keep up the great work 👌

[@ElouanGardon]

“Shimano Power-meters” Just use the little ring😂 Love the rest of the Shimano drivetrain though.

[@tonytrott6318]

the two differences between a club level athlete and an elite level athlete are quality of training and intensity

[@10ktube]

Did I miss what was done between sets? How long/effort?

[@whatwelearned]

I hate to say this but this was another vid BEGGING for Si's mullet and 'tache

[@razorcat1370]

Is it 6min total per set, 5-10min break, then repeat 4 times? How could times be more than 2 hours? More than an hour warmup/cooldown?

[@jonathanzappala]

Shimano power meters accurately measure power… lol.

[@derx6666]

Too bad that those Shimano crank powermeters are quite inaccurate.

[@cyclingnerddelux698]

Nice job!@

[@frankzapper150]

What’s the recovery time and power between efforts?

[@RK01]

Really enjoying these training videos Si is doing. Shimano power meters don’t have a good rep though!

[@gcn]

Glad you enjoyed it! For some more training content, why not check out our 'How to climb like a pro' film on GCN+ 👉 gcn.eu/Climbing

[@Jsenap1]

Agree- they are universally considered the most inaccurate of all PMs!

[@BadTanLines]

Are these supposed to be 2 sets of four for a total of 8 or two sets of 8 for a total of 16? I just did these and they weren’t too bad? My FTP sucks tho so maybe that’s why?

[@eilonshalev]

7:20, you said 140% 30s then 60% 30s with repeats. what happened to the 110% 2min in between? just finished my attempt, fantastic workout.

[@simonrichardson5259]

That was the warm up! 4X30s with 30s recovery then into the main course of 30s @140, 2min @105, 30s @60 then repeat.

[@Szymas1000]

Warm up: 4x 30" 140% FTP 30" 60% FTP Intervals 4x: 30" 150% FTP 2' 110% FTP 30" recovery 30" 150% FTP 2' 110% FTP 5/10' recovery before next interval

[@user-ix9fs4gb1g]

so bacisly you need to train for MVDP training session :)

[@elliotbain8260]

accurately monitor with a shimano pm lol

[@HeibesHealth]

I will always contend that structured training is the way to get faster. My FTP went from 2.8 w/kg to 3.4 w/kg between April 2022 and now by adding structured training. It’s no wonder he’s so quick. LoL.

[@gcn]

Getting fitter is not any easy task! Structured training is a great way to start building yourself up. Put in the hard work and you'll be rewarded!

[@jonmathias6159]

I still don't get why people refer to "structured" training in cycling. ANY training has to be structured. I lift as well as cycle, so I track exercises, weights and reps. If you don't set targets and track progress, are you actually training?

[@HeibesHealth]

@@jonmathias6159 I think the reason for referring to it as “structured” training is because there’s such a thing as “unstructured” training which in the cycling world is going out for a random ride and not trying to hit certain watt targets or RPE for a set amount of time. With structured training, for an example, you’re going to do something like six 6-minute intervals at 120% of your FTP with a 2-minute recovery in between. That’s going to drive more change than not having a plan and just riding your bike with watts all over the place. I agree that it’s not necessarily “training” if you’re not structuring anything. That’s also why you’ll see people weightlifting at the gym aimlessly and don’t make as much progress as they could if they had some structure. It still can do something, but they’re not getting the most bang for their buck, so to speak.

[@endokrin7897]

So, training is the way to get faster? Structured training is even better at making you faster? Can you explain?