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

[@twowheelslater7112]

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

[@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!

[@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.

[@د_محمد_شاهين]

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

[@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.

[@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!

[@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!

[@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

[@ManuelSantos-bv5uu]

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

[@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

[@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.

[@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.

[@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.

[@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!

[@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 💪🏾

[@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)

[@TheDbtom]

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

[@Friction446]

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

[@goaskdra]

Yet another exceptional clip. Thanks for pulling it together.

[@nickbrowne2938]

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

[@paulvanderheyden7373]

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

[@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

[@tyebragg2522]

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

[@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.

[@jnchacon]

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

[@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.

[@0s0sXD]

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

[@rickwilson3032]

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

[@nadsim154]

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

[@johnboywatson]

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

[@navca]

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

[@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!

[@rwt31111]

1. Love having you here, the fact that you relate everything to science it what makes these videos so great! 2. Can I ask you to stop swooshing your hands together? LOL... my OCD makes that sound all I can hear. :D 3. NUTRITION PLEASE!!! Let's talk more about the voo doo of nutrition! Too many ppl talk about it without the science to back it up. thank you again for taking the time to make all of these videos.

[@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!

[@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.

[@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

[@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!

[@ESK_Builds]

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

[@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!

[@felixschneider7370]

Love this video Dylan. Looking forward to the nutrition video

[@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!

[@cruzanbum3108]

Happy KZbin birthday, Dylan!

[@Jstroman221]

Can spend all day on your channel good work 👍.

[@poochie8208]

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

[@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.

[@dhldt1021]

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

[@eteran23]

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

[@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.

[@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!

[@brentperez4700]

Great video. I’ve watched you from the beginning on KZbin, and I really enjoyed the recap. Keep doing it!

[@samuellambert8919]

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

[@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.

[@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.

[@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.

[@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.

[@maxwright4387]

really excellent video/work man!

[@ajsds66]

Your channel is just one of the very best, many thanks.

[@keithgordon702]

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

[@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.

[@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.

[@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!

[@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. 🤙💪

[@bosschu]

Grats for one year, had been following since

[@dickmcwienersonIII]

con

[@mikeskuja7374]

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

[@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!!!

[@daniellalinde578]

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

[@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 😁🖖👍🖖👍

[@CAIrondad]

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

[@allthewatts1861]

Good stuff. Really looking forward to the nutrition video

[@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!!

[@samsmith3980]

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

[@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 !

[@marekzmazur2077]

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

[@aqssufi9054]

Hi Dylan. Thanks for all the content. We value your work 👍

[@roilev]

Happy birthday! I enjoy watching every video you made

[@user93634]

As always, thank you for the info Dylan!

[@soarstar]

As an older-fart that has done a bit of endurance with some degree of success, this content matches my methodical (yet nowhere near your level) experience. Meaning, go like hell when you feel good - take it real easy when you don't & take up your co-workers when they ask if you want to join them in cross-fit during the off-season. During race season, I'd structure my bike commutes around weekend races >> Moderate on Monday, Hard on Tues-Wed, real easy on Thursday, then often nothing on Friday except a 5-10 minute opener. Being skinny helped a bunch too :)

[@EdwardRivas1]

I added weight lifting to my routine last December and did the standard 5x5 novice progression plan with the StrongLifts app. I’ll emphasize that this was the first time over ever done free weights so the movements were new to me. I could manage riding and lifting at first because the lifts were very light. But at around 130-170 pounds on squat I found that if I was fatigued from riding and prior lifts I was prone to breaking down form and had a couple of small injuries. I also found that it was taking about 4-5 hours per week to lift so I totally dropped it to maximize my long endurance rides in the spring. So I’m curious how other people handle nearing max weights for squats when mixing biking into it. I felt like maybe I needed some form coaching, some ankle mobility work and also to be ok with higher reps and lower weight in order to do it in a sustainable way.

[@EdwardRivas1]

Also I can’t really say if or how I benefited from it. After lifting I entered a phase with lots of endurance paced rides and included one ride a week that pushed my endurance. Once I was approaching my event I started adding intensity and I was as fit as I’ve been in a long time and felt good on longer rides. Was is the weights? Was it the consistency and 3-5 hour endurance rides? I’m not sure. But your prescription for both seems sound.

[@wheeler9161]

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

[@JonFairhurst]

Excellent anniversary video! One thing not addressed much is mixed training. Yesterday, I rode for 1:15:00 in Z2 (somewhat downhill), took a short break at my destination, and rode home at race pace (at or above threshold, save for natural breaks (corners/pedestrians) and a bit of sweet spot recovery. That was also 1:15:00 or so, as it was uphill on the return. I can look at this in a few ways. Maybe the Z2 part was just a long warmup. Or maybe, I did a race with a big negative split. Hopefully, I got the benefit of a 2 hour+ ride along with high-intensity on the same day. Any science on this? On distance days, my swim coach would regularly add high intensity at the end, so this approach felt “right.” Feeling hammered today. I see a 45-minute easy spin and some roller massage in my near future.

[@DylanJohnsonCycling]

Yup, I’ll often mix intensities. An intensity day doesn’t have to be short. Long rides with efforts are great.

[@Drogos79]

Excellent! If you don't mind, I had an odd body response during my recent ride. My usual rides are on local trails with 15-25miles of MTBing with 10-13mph average depending on length of the ride and routing. Ride in question was 29 miles on a somewhat more demanding trail system. More climbs, longer climbs and some mellow flats on sandy dirt that might have added to the damage. Anyway...a lot of quads pain around 20mile mark, not so much fatigue because power was still there...just pain when not pedaling. As long as legs were moving, I was fine but when I stopped pedaling very significant pain. Usual fatigue after the ride and felt great next day. Thoughts? Thanks mate

[@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.

[@thecrankster4162]

Good videos, keep it up. I appreciate the pointers.

[@tummyfullfigger9291]

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

[@scottfrisby4510]

Never miss a vid, Dylan!

[@navjot1804]

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

[@Smithysmithy99]

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

[@tonybaird6809]

Well done, Dylan.

[@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!

[@felipeacosta5242]

Since cycling outdoor is restricted in many places all around the world.. could you do a video about indoor training and how to use it as a cycling conditioning tool as effective as possible. thank you!

[@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

[@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

[@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!

[@Subliminalmessage78]

Thank you for this video!

[@evandarling699]

Great videos! You are answering the questions I want answered!

[@davidrochin8359]

Your next video should be about the best way to recover fitness after the off season