Everything You Need to Know to Become a Faster Cyclist (In 15 Minutes)

Here is what you need to know to become a faster cyclist. Thanks for watching!
Links to the full videos:
Taking a break: • How Fast Do You Lose F...
Weight lifting: • Does Weight Lifting Ma...
Tapering: • How to Taper, What to ...
How to raise your FTP: • How to Raise Your FTP,...
Structure your training: • How to Get Fast in Und...
Full fast talk podcast with George Bennett:
www.velonews.com/2019/08/podc...
Check out the New WWBHDD? T-shirts and stickers: teespring.com/stores/dylans-s...
If you are ready to take your training to the next level by hiring a coach head over to trainright.com/ and use code CTSDJ to waive the $40 registration fee.
Patreon: / backwardhatdylan
If you like the gloves I use they are made by Handup. Handup makes some pretty rad stuff, not just gloves but other apparel as well. I've been on their gloves for a while now and absolutely love them. Using the promo code JOHN$ON (all caps) at checkout supports me and the channel as well! Check em out.
Handup Gloves: bit.ly/2FPtKKN
Promo code: JOHN$ON
What are those things on my handlebars? Togs, check em out: togs.com/
Follow me on Instagram, Twitter, Facebook, and Strava for more content:
Instagram: @dylanjawnson
Twitter: @djdylansjohnson
Facebook: Dylan Johnson Cycling Coach
Strava: / strava
My Niner JET9 RDO: ninerbikes.com/products/jet-9...
My Niner RLT9 RDO: ninerbikes.com/Niner-Builds?mo...
My Niner RKT9 RDO: ninerbikes.com/products/rkt-9...
The studies I used in this video:
onlinelibrary.wiley.com/doi/f...
journals.humankinetics.com/do...
www.physiology.org/doi/abs/10...
citeseerx.ist.psu.edu/viewdoc/...
www.physiology.org/doi/abs/10...
www.thieme-connect.com/produc...
europepmc.org/abstract/med/83...
www.thieme-connect.com/produc...
journals.lww.com/nsca-jscr/Fu...
onlinelibrary.wiley.com/doi/f...
The views and opinions expressed in this video are my own and do not necessarily reflect the official policy or position of Carmichael Training Systems, Inc, their sponsors, and/or partners.

[@DylanJohnsonCycling]

It's been an awesome year! Thank you to everyone who subscribed, likes, comments, shares, and watches the videos all the way to the end, all that engagement really helps out the channel.

[@joshuaashford9012]

Dylan Johnson love watching your videos!! They’re so informative!!

[@kiverrussell8369]

Great first year, here's to another and hopefully many more thereafter 👍

[@nigelstewart]

I'm very happy to have discovered your channel! Great work, Dylan :). I'm almost caught up on watching all your vids from this past year.

[@mbonifacino1108]

I'm following you since a few months already. Love your focus science as the best source of advice, even more than your own experience. Also, like a lot the humor that you add into... found myself laughing alone while looking your vides... maybe because I'm so focused trying to follow your logic on the content, that usually got me out of guard when you shut a non expected joke. (takes a nice amount of concentration for somebody that's not English speaking like me to follow up... but I'm almost there!!! ). Keep gong Dylan, truly appreciate your effort. Best wishes from Uruguay / South America (just in case you don't know where it is... :) ). Bye.

[@Youtubefana]

Thanks for your videos. Wish you the best!

[@twowheelslater7112]

Wow! usable information without a single affiliate link. Wait a min this is still youtube right?

[@liverpoolguy79]

This is probably the best single training related video I have ever seen!!! Great stuff.

[@BananaChipzzz]

Totally agree...

[@till-t1355]

YNWA

[@Jstroman221]

Legit

[@davidrochin8359]

Dude, Im your top fan.I started cycling about a year ago, I made gains by myself, but when I started watching your videos I raised my FTP a ton. If it wasn’t for you, I would still be at a low competitive level. I owe it all to you

[@JM-zi4in]

Not riding is definitely the hardest thing. Especially when it's a perfect day to ride, and you know everyone else is out there getting after it!

[@calebgonsalves2970]

So true. Can't help myself but hop on the cycle.

[@moshaheen7905]

I am always 100% in the 20% club. Congrats on a stellar 1st year. WELL DESERVED.

[@mirkomalisan5467]

These are the most useful 15 minutes of cycling advice ever made! Thanks for sharing

[@dovaszaunius3442]

Happy KZbin birthday! Idea for future content: How to adjust cycling training for older athletes, ie. 50+ years old. Keep it going Dylan!

[@allancollie2823]

60+-70+ years old

[@cruzanbum3108]

Yeah!

[@gobikeyourself]

Being 45 I wish I had a video like this 25 years ago. My training time could have been spent so much more effective. Thanks for your fantastic videos!

[@dhldt1021]

We all wish we knew this 20 years ago.

[@BlackWaterCyclist]

Great info to give people an idea of how to organize training without getting too complex. Taking a break is huge. I actually missed a week of riding due to home repairs and had one of my best CX races after that. I made it to the 20% club! Great video as always Dylan.

[@VincentJGoh]

If you ever get a chance, I'd love to see a video about being a more successful cyclist while balancing a second sport. I'm a swimmer, so after CX season until late spring, I'm mostly putting in pool time, but figuring out how to ramp one down and ramp the other up is a bit hard. I know that without committing to one or the other I'm limiting myself somewhat, but that's fine. I don't need to win those CX races in the fall, I'm just looking to not get my head kicked in because I didn't spend all my time on a trainer over the winter. Great video. I'm going back through all the archives now. Congrats on 1 year!

[@ManuelSantos-bv5uu]

In 15 mins you explain better what countless videos on yt can’t! Awesome video. Keep it up!

[@agousby]

I am ashamed to admit that I scan the video for Backwards Hat Dylan before I listen to the full video. You should give a year-in-review summary of all of the Backwards Had Dylan shots. That darn Hyper Gain Beast Mode Mass Gainer Raw Edition (in the cupcake flavor) has got me shook.

[@Kayastorz]

I second that, we need to see this video !!

[@TheJmbf10]

Still waiting for that affiliate link for the Hyper Gain Beast Mode Mass Gainer Raw Edition (in the cupcake flavor)

[@MichaelBoogerd]

20% club! After catching some of Dylan’s earlier videos, the new uploads are essential viewing every week... wouldn’t miss a single second! No other channel provides the deep level of info combined with a clear understandable message.

[@DylanJohnsonCycling]

Training plans available here: www.trainingpeaks.com/coach/dylanjohnsontraining#trainingplans

[@wolfgangvanwersch1228]

Hello Dylan, I have the time like a pro, so should I do 20-25hrs endurance miles a week during winter? Weather is no factor, I live in southern Spain.

[@DylanJohnsonCycling]

@@wolfgangvanwersch1228 At that point it really depends on how much training load your body can handle. For some people 20 to 25 hours will overtrain them. For others that is how much stimulus they need to reach their potential. This has a lot to do with how many years of training experience you have. I would try increasing the volume until you find it difficult to recover between workouts.

[@DylanJohnsonCycling]

Training plans are now available here: www.trainingpeaks.com/coach/dylanjohnsontraining#trainingplans

[@j4m35doc9]

You could do a video explaining the best way to destroy a feed station in 30 seconds.

[@BananaChipzzz]

LMFAO!! depends what you mean by “destroy”. R.I.P the porta-potty on my last gran fondo.

[@blissgary]

ii used to be a ski coach, retired 10 years. I'm in my 3rd season of road cycling, and since I've been following your advice and training plans ive improved ftp, power and endurance much faster than I was previously.. thanks Dylan. Ive just had my 2 week break, and commencing weights next week, which I haven't done since I retired from skiing. gary 66 yrs young North Yorkshire UK

[@tapuzak]

Congrats on your first year man, you are as good at this as you are riding. Thanks for making us faster, and having fun while doing it. Hope to ride or race with you one day.

[@lkb3rd]

Congrats on a year Dylan! Your tips have been great for me, I watch all your videos. Maybe this year you can get backwards hat Dylan turned around. I think the kid has potential.

[@abcdefghijkqrstwxyz]

Hey Dylan, I really appreciate the level of detail in your videos. I love that you back up your methods with evidence. I’ve only been a subscriber for the last month or two, but I will continue to enjoy your videos. I’m not a racer, but I love seeing improvements on the bike whether it’s speed or handling. I do long gravel events and mtb XC races for fun. I’m really looking forward to your information about nutrition. Thanks for creating quality content! I would appreciate seeing your riding once in a while. Otherwise no complaints! Best regards, Andrew

[@timr787]

Thanks for great info. I am a long term 70 year old cyclist, trying to maintain some ability to compete with younger riders (younger is relative, e.g. 60 year olds : ) ). You do a great job of summarizing info on whatever topic you cover. And your alter ego dude makes it fun

[@TheDbtom]

Deserves way more subs, can’t believe it’s only been a year! Congrats!!

[@hebrews11vs5]

Happy birthday! I brought you some cup cake Flavored brotein protein extreme raw mass gainer to celebrate. Me and backwards hat Dylan collaborated on this one just for you. Dig in! Thanks for the awesome videos, please keep em coming for years to come.

[@dronestuff6590]

Gratulation for that 1st anniversary! Awesome work!

[@seanrafferty6672]

"I"ll just ride my SS, where's my beer," LOL :)

[@Friction446]

Congrats Dylan, I am really finding your videos very useful. I'm sure your channel will continue to grow.

[@paulvanderheyden7373]

Dylan, congrats and thank you for a year of excellent videos. The information is well presented and much appreciated.

[@runsintheforrest1364]

I'm a runner but I still enjoy watching your videos. Most of the stuff you cover applies to running as well. Your videos are really well done!

[@stevecrabb1]

Thanks for all the great work Dylan. For me the best training resource on KZbin. Lifting starts next week for me, fascinated to see what effect it has.

[@Sator810]

Probably the most informative training summary on cycling I have seen on youtube to date. And I have seen a lot. 👏

[@dantepryor5276]

A real service to the community! Thanks DJ 💪🏾

[@craignittolo3040]

I've been biking for about 3 years and you're weekly tips have changed my performance level from middle of the pack to the front thank you

[@nickelsbolas7887]

Congrats on a youyear! I think your vids have improved since the early echo vids, I have not tallied your clothing items with Niner logos, but I'm sure they're in the 20s. Love the slammed stems in the background especially. Keep it up!

[@goaskdra]

Yet another exceptional clip. Thanks for pulling it together.

[@Steven-gf1ns]

top top video, all the info you need and all the science to back it up. Thank you for taking the time to create these videos for you fellow, less researched cyclists.

[@3gt4r33]

I live in NC and love riding Pisgah and Dupont but I live at the coast.

[@samuellambert8919]

"this channel just turned one year old..." let me check the subs. ... 26THOUSAND ...!! AND GROWING. CONGRATIS DJ

[@johnboywatson]

Congrats with your Anniversary, looking forward to the nutrician video. Keep up the good work 👌👌

[@tyebragg2522]

Congrats! Hands down the best cycling training videos out there! Bring on year 2!

[@trbeyond]

Thanks to your reminders I’m 3 weeks into my first real “offseason” in 6 years. Feeling great and getting strong in the gym!

[@khaki.shorts]

Hey Dylan, this video is great! From a purely editing point of view, I definitely like how you've added in some b-roll of you riding. Sometimes your videos just have you talking to the camera and screenshots from studies, and this can get boring. Keep doing what your doing in terms of training advice, it's great!

[@poochie8208]

Great video Dylan, really great summary of the keypoints to keep in mind to successfully plan a season.

[@keithgordon702]

Backwards-Hat is always good for laughs. Great content, thanks. 👍🏻

[@felixschneider7370]

Love this video Dylan. Looking forward to the nutrition video

[@Smithysmithy99]

Everytime you say "this study in" I take a drink...:))) Well done on your year dude.

[@jnchacon]

Congrats for this first year. A grateful follower from Chile. Regards.

[@rickwilson3032]

Thanks for making these. I am going to add in weights now that I understand why I need them. Cheers.

[@nickbrowne2938]

Thanks Dylan. As a new cyclist, I've found your channel to be excellent. Keep up the great work.

[@Dennis4523]

When I get home from school I only have an hour of sunlight and 30 min of sunlight after taking out the dog and eating. I’ve been running to keep my legs in shape and my heart still working, I’m actually getting better at running. I go for endurance rides just to enjoy my main sport and keep myself mentally fresh.Is this gonna hinder my cycling or just do nothing but keep me away from being a couch potato You should do a video about cyclist who turn to runners but go back to cycling and how they’re performance changed

[@thiagobaader3916]

Excellent video, a lot of useful information in only fifteen minutes. Probably the best channel of bike training in the KZbin, I'm getting better and better at the bike since I'm watching and applying your lessons, thank you Dylan!

[@nadsim154]

Your content is always on another level dude ! you can also switch between long and short hair so quickly, just amazing !

[@mattlarge9503]

Loving the videos, Dylan... it would be awesome if you could tailor some of the training content towards non-racers. For example, a video on how best to prepare for long, sustained climbing efforts; gearing selection/choices for climbing a mountain like Ventoux; nutritional tips for >100 mile rides; high versus low cadence, pros and cons - stuff along those lines... anyway, you're awesome - keep up the great work.

[@8eodorosk]

Very well said. At last one guy that posts some research and not just saying his opinion. I recently bought a road bike and started loving it. Main activity is power-lifting for me and i cycle to do my cardio and overall train other muscles of my legs. Especially in my off season of powerlifting. But after that i established one day at least of a slow ride for active recovery! and it works!

[@ozseppo]

I always take rainy days off, in San Diego, yep, both of them.

[@Jstroman221]

Can spend all day on your channel good work 👍.

[@navca]

Congratulations for your channel. You communicate very well and the content has quality and documented sources. Good job!

[@eteran23]

Congrats on your first year! Really enjoying all of your videos. Keep on with the good work!

[@martinaxe6390]

I have to echo others, this is a great video. I re-entered cycling last year after 15 years off. I was at a total loss for how to structure my training. I'll be watching more videos, but this gives me such a better idea of the direction I need to go for 2019.

[@robp7538]

I've really appreciated the videos and information man! I'm a new recreational cyclist, not a racer or competitor, but I still find a ton of value in your information. It's all helped me see improvement already. Appreciate ya and keep em' coming. They're awesome! Happy year 1 !

[@bosschu]

Grats for one year, had been following since

[@dickmcwienersonIII]

con

[@dhldt1021]

Great video, Dylan. Pick up new information with every view of the videos.

[@rideemnz]

Your videos are amazing Dylan, I am transitioning from a track cyclist to roadie and this info is just what I need. I have a suggestion for a future video topic - Fat Oxidation, using fat as a fuel source for endurance riding.

[@martinextejt3453]

I'd love to see a video about a comprehensive off-season training plan. So far I see do some weight lifting...easy riding, keep the weight down. I absolutely don't understand why I hear that it's not recommended to do interval training in the off-season. I am an older male rider (60) and yup, I love to at least be competitive on the Tuesday club ride on the sprint to the stop sign and win now and again. Weight lifting @ 6 sets of 10 reps with a medium weight with the goal of reducing time to complete my reps on the seven different lifts ( deadlift, bench press, power clean, military press, squats, curls, and the hated burpee & clean) and spin class with the ladies certainly helped my game by leaps and bounds last winter. I know I'm gettin' older, but I still have the fire in the belly to get better. I'm also confused about how many times per week is optimal to lift weights ( 2 or 3 ) how many times to ride indoors, and as stated previously do I do interval training in the off-season and is a good 40 min spin class hurting or helping me in the long run. I really need to beat Mark B and maybe John W. when he shows up on the Tuesday Club ride. I'd also like to have descent times on my English and Metric Century rides next summer, and the dreaded 54 miles of Black Fork Gravel Grinder on May 2, 2020.

[@CAIrondad]

Good one, Dylan!!!! Keep 'em coming!!! Loving your work, and I look forward to following you in the year ahead!

[@BananaChipzzz]

Holy crap.. this was such a great video. You have an amazing ability to divulge a ton of information clearly and concisely. Thank you for doing this.

[@prestachuck2867]

Excellent video! I love the way that you provide real unbiased data and links to these studies. The science is irrefutable, and backwards hat Dylan is hilarious! Keep up the great work!

[@davidking3699]

I am interested in seeing info on what post ride recovery tips and tricks work... Epsom salt baths, hot / cold baths, foam rolling, stretching (immediately, or next day) saunas, cryo therapy and how to drive out the lactic acid and recharge glycogen in muscles... (without it becoming a nutrition video about overnight proteins and super beast bro powder supplements) Congratulations on the year, good info is hard to find, so you have a good future ahead if you keep this up... Another excellent example of a quality youtuber who gives great info for free and knows his stuff is Athlean-X - there are urban legends surfacing about Jeff, he already has a cult following (if 8 million subscribers is not too many to still be a cult) he certainly explains the correct form for deadlifts, squats, lunges etc... anything to prevent knee injuries...

[@DylanJohnsonCycling]

Check out my recovery methods video. I touch on some of those questions.

[@samsmith3980]

Another awesome video! Congratulations on your first year KZbin birthday 😎👍🎂🎉

[@alert.272]

Nice depth on those squats.

[@ilanpi]

Regarding your claim that it is impossible to have sufficient weight to stress the quadriceps without using heavy weights, here is a computation: When doing a single leg squat at body weight X and using weight Y, this gives an approximate equivalent load on the quadriceps of doing a normal squat with weight X + 2 Y. For example, for body weight 70kg, doing a single leg squat while holding a 15kg weight will stress the quadriceps similarly to doing a normal squat with a 100kg weight.

[@maxwright4387]

really excellent video/work man!

[@gropka]

Love your video's. I love how you back up what you preach with the science. Cycling is my weaker of the tri legs, so I am focusing on how to be a better cyclist. Thanks for the info, and congrats on a year! Here's to many more!!

[@JasonDBike]

The lifting research made improvements in all fields except vo2 max. That's my biggest issue! I'm basically always huffing and puffing :(

[@DylanJohnsonCycling]

Yup, it's not an aerobic exercise and doesn't improve your VO2max but still improves performance.

[@swflelite]

I don't want to speak for Dylan here, but doing specific VO2 max intervals for a training block of a month could help your case a bit. I suffer from the same problem, I'm not genetically gifted in VO2 max. But I did structured intervals 2-3 times per week over the course of a block of 4 weeks and saw improvements of 4% in VO2 max. It doesn't sound like much, but it makes a substantial difference out on the bike. My first week was 2 interval days. One day was 5x3 min intervals and the other was 3x5 minute intervals. Each week I raised the watts it was performed at by 5-10 watts. Additionally, on the last week, I worked up to 5x4 minute intervals and it was super exhausting. It was structured as such 10min warmup 5mins at 60%ftp 10mins at 80%ftp 5mins at 60% Then start the intervals either 5x3 or 3x5 5 min at 60% 10minute freeride (to gauge my ability to improve watts for the next interval workouts) Then a cool down. I am not a coach, I just took a lot from guys like Dylan and found something that worked for me with a weak vo2 max. Hope it helped

[@GMoneyLove]

Great video and congrats/thanks on a year-in making content helping the rest of us. One topic for the future: the value +- of cross-training in the off-season. (running, rowing, rucking/hiking, etc.). Also, maybe advice for those us who aren't racing, but are focused on developing intro stronger cyclists while fitting training into everyday life (work, juggling family, etc.) Thanks!

[@sabastanknight6168]

Dylan thanks for posting these videos. I started cycling late in life so i need to find all the ways i can improve my overall cycling performance since i ride with guys who are 15 yrs younger then me in club rides. Thanks to your video i am going to take the leap and incorporate squats into my weight regiment. I also find that if people are afraid to squat then they could try doing high reps with moderate weights on the hip abduction and adduction machines really help in addition to the typical leg extensions anc curl machines. Keep up the great work with the content!!!

[@wheeler9161]

I'm not a cyclist, but I'd like to implement some of the off season strategies into my rugby training.

[@0s0sXD]

Congratulations on a 1 year old channel. That's awesome

[@mikeskuja7374]

Looking forward to the nutrition video! Getting back to racing after a multi year hiatus

[@originalkontrol]

Dylan, thanks for all the videos you do! While I'm not a racer, I am always looking to go faster and further on the bike. this last year was a big breakthrough for me on the bike, but I am not sure why. So I love watching and learning about what I can proactively do to improve my riding further! Thanks!

[@marekzmazur2077]

Appreciate the work Dylan! Hope you keep making videos. See you again at PSG!

[@cruzanbum3108]

Happy KZbin birthday, Dylan!

[@EdBraunbeck]

Hey Dylan - A friend recommended your channel a few months ago. Loving the content as I'm catching up on the videos. My goal is to train to be a better mountain biker and ride longer into my life. Yes, I do a few 6 hour races a year for fun and to release my competitive spirit. I share because most training content revolve around "racing". Maybe I'm a minority of your viewer audience. Thanks again - EDventure

[@daniellalinde578]

Great summary. Congrats on your channel's anniversary, Dylan 👌👍

[@superstrada6847]

When you stop training x one week you blood count (hematocrit) doesn't actually rise in absolute #'s, you loose extracellular fluid volume (water loss) thus blood is more concentrated. Great video, always enjoy your channel.

[@user93634]

As always, thank you for the info Dylan!

[@wallz918]

Fantastic video! Greatly looking forward to nutrition video.

[@tubbytoast2]

Great job Dylan , so glad I stumbled across your channel 6 months ago and I always watch to the end , in fact I usually rewind the last 5 minutes in case I missed some gem no body else did 😁🖖👍🖖👍

[@scottfrisby4510]

Never miss a vid, Dylan!

[@bosschu]

btw, I also find using weight training substituting one or two high intensity training in a week works, as a fitness rider who sometimes do crits or chasing PR or even KOMs and only can train four days a week, one lifting and one high intensity interval session will do you better than two interval trainings

[@danielday7033]

As a new rider, I found your video incredibly informative and well presented. It's like weight training, the goal is to constantly trick the body. Otherwise you peak. 🤙💪

[@roilev]

Happy birthday! I enjoy watching every video you made

[@tummyfullfigger9291]

Great job Dylan! Have enjoyed following along and am learning loads!

[@tonybaird6809]

Well done, Dylan.

[@navjot1804]

I was finding this kind of video. This is very useful

[@grandpashreddypants]

Very informative. I'm not competitive, but these pointers are still very helpful for altering how I work and how I choose to modify my work. Thanks for putting this together. Most likely this kind of info will continue to have my cycling impact my board sports positively. Since starting cycling my progression has taken off. It's on a different scale from what you're doing, but I can see how it applies.

[@ericgadlage8975]

Love the info!! I could have used all of this 20 years ago. The SS class is happy you no longer race 1 gear.

[@OmarCalderon01]

Thanks Dylan. Lots of useful info here.

[@eldivorciador]

Great channel, man! I wish there would be something like this for triathlon.

[@michaambroz6148]

Thanks for all the great work on this channel Dylan! Three questions which might be an inspiration for some future videos: 1. How best to deal with unpredictable work schedule? For instance, I have days or weeks when I’m totally jammed for 16h per day but then next week it all frees up and I find myself having almost a day off mid-week. This greatly upsets any efforts to properly follow a periodization plan. Any suggestions what is best in such case? 2. Should interval/intensity sessions be focused on one type of interval only or can combining different types of intervals within a single session have similar or even better results. For example, how about doing 2-4 4mins VO2Max and then 20mins FTP? In this session the 20min FTP essentially replaces the second half of the VO2Max block. Or any other combinations like that. 3. This is a bit related to question 1. Let’s say I have a hard interval session scheduled on Tuesday morning but my Sunday and Monday turned out to be super jammed at work. I wasn’t riding at all after Saturday interval + long ride but I feel exhausted from mental fatigue and lack of sleep. Is it better to skip the workout or postpone to Wednesday or Thursday? Then if skipped, maybe throw in some more intensity to next weekend long ride?

[@wetyiop]

Brilliant video! Don't forget about the all important recovery! Would love to see the nutrition video including what are your thoughts/the science on plant based diet. I know you've touched on this in one of your previous videos but the documentary The Game Changers on Netflix has caught a lot of attention

[@MeNtAlmil]

Hey Dylan, thanks for putting in the research for these videos. Love the content and how simple it is to incorporate into real life. Keep it up!