How to Improve Your Endurance as a Cyclist: The Science

Cycling is an endurance sport so it would make sense that improving endurance is essential. In this video I break down ways to bump up your endurance by looking at the science. Thanks for watching and be sure to like and subscribe!
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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]

Training plans are now available! Use the code KZbin to get 15% through the end of the month: www.trainingpeaks.com/coach/dylanjohnson#trainingplans

[@GOE538850]

Loving the personal race experience story on mental toughness. More of this please 👌🏻

[@timoringlein]

yep. very helpful !!!!

[@daniellalinde578]

Yes, more on mental toughness please.

[@StevieOnHisBike]

Please, please, please!!! :)

[@edgarpereira4865]

20% ??? I watch your videos 2 or 3 times at least . Best cycling videos ever

[@hebrews11vs5]

I am the 20%. Dylan almost always puts the little teaser in at the start of the video, illuding that there is some carrot at the end. But I just watch it because it's good stuff.

[@dhcortes55]

I'd like to hear more about your Dirty Kanza ride. If you have material please make a video about that.

[@rsusanto]

Yes please

[@globaljobber]

Regarding fasted rides to improve endurance, I found them invaluable. I used to suffer terribly on very long rides of say 80 - 100 miles. I think this was because my body struggled to take in the carbs required, and just wasn't used to burning fats for the endurance. Anyway after a winter of fasted ride training, going out once a week for several hours before food (high cadence, low power throughout), everything changed. I no longer suffered stomach issues, and easily manage to carb up for long rides. Somehow it changed my physiology and made my endurance performance better. I also need to eat less on longer rides now too. Personally can't recommend it enough. I no longer have any issues on long rides. A great way to train your body to learn to burn fat as well as carbs.

[@lennartmeinke8861]

When doing the gym workout video you alluded to, could you perhaps also include options to do at home, without a gym?

[@kiverrussell8369]

Good idea. I would love to see this but suspect getting the max weight low rep thing might be challenging e.g. barbell weight over 100kg possible but tricky/expensive.

[@tonycrabtree3416]

Deadlifts if you don’t have a spotter for heavy squats.

[@XX-is7ps]

20% crew :-D

[@hectorlamourt5861]

'll

[@Tim1768-r5r]

@@hectorlamourt5861 me2 ;-)

[@drasztikus]

9th at Kanza, fantastic stuff,great video,thanx for sharing👍💪

[@kacy750]

i had the mental toughness to finish watching. great vdo, keep them coming

[@nightsfalling]

I agree 100% on the mental thoughtfulness.

[@jja262]

I love how all of your facts are backed up with scientific studies. Thank you!

[@keanwong8381]

i was one of the 20% who watched this all the way. Just what i needed. I will put it to good use. Thanks for sharing!!!

[@SYLVAINDURAND77]

I was waiting for this video and realized you published it 10 months ago. I have no intention to go fast or to race. However I want to be able to ride a long time for touring. You provided lot of informations I wanted, thank you for this!!!

[@GMoneyLove]

Really great information. As an HS rowing coach, some of this is familiar, but the perspective on how to apply it well to my personal cycling is great. So true about the mental game. So true. I've told the kids I've coached that whatever you do, don't quit. Adjust your pace, etc. but keep moving and finish. When you start quiting it gets easier to do it and harder to achieve the goals you want to achieve.

[@eliscarlosmec]

I'm on 20% group! I'm so happy about that. I'll see this video at least more 10 times. There are a plenty of important information that I need to absorb. Thanks Dylan! Great job! Nice to hear your personal histories and how the farmers were so nice with you!!

[@statosphereonline2008]

I have changed my unhealthy vegan diet while riding to match your advice in videos and the changes have been remarkable. The performance increases, the general feeling of satisfaction, my outlook on life, and even general happiness and mood have improved phenomenally- If I hadn't clicked your video, I would be still relying on energy drinks, processed food, and sweet treats as my boosters with veggies and fruit on the side. Thanks for the wake up call. Keep making videos. You are doing a lot of good.

[@jeffjensen4532]

Backwards Hat Dylan in this episode is epic! So what about the beer?? hahahaha!!!!! Too funny! Great video! Looking forward to the weight training video for help. Thanks for all you do!!!! :D

[@mtblover]

That mental strength is soooo important. A dnf is absolutely not acceptable......thank for a great vid.

[@LaMartiLoca]

Quit waching??? Men i wached two times. Realy looking foward to the lift video. Thanks

[@Nobleazure]

Good stuff, I watched to the end!

[@izzly42]

In the 20% 😂 I find it funny how so much of what you’re explaining feels instinctively known, but I could never explain it like you do. Very intelligent delivery, sir

[@blacksnowredsnow38]

I like that you recapitulate all the content at the end.

[@timoringlein]

length of the video: absolutely no problem for your frequently watchers - don't worry - put everything into it AND ADD YOUR EXPERIENCE like you did today with your DirtyKanza-Story - perfect !!!!!!

[@TheDieselWarrior]

Brilliant video packed with helpful info

[@Vam1500]

Wow top 10 at DK! Nice job!

[@peterfranzjr.1190]

Dylan, you do a great job summarizing at the end of your videos. Always enjoy listening to your clips!

[@generaphaelian8893]

Great insight Dylan. Love the personal stories so keep em coming. I hope my competition is in the 80% that aren't watching the whole thing ;)

[@FrankNolf]

Best cycling channel on KZbin

[@bosschu]

have been following your videos for about a year, how you find all the research in every single video, that's super nice effort.

[@jamiecox2506]

I didn't quit watching this. Thanks for your insight. I'm just staring out back on the bike. I've never had an interest in racing but I'm looking to get into endurance focussed riding. I think patience and good diet are a no-brainer to gain good foundation for where you want to take it. The story about your race was great!

[@scottfrisby4510]

Another EXCELLENT vid. Dylan, have you done a similar vid for athletes over 50 and 60 years old? If not, please add it to your list! Thank you.

[@DylanJohnsonCycling]

I haven't (yet!)

[@scottfrisby4510]

@@DylanJohnsonCycling 63 here and DK 200 and Gravel Worlds 150 finisher! GRAVEL!

[@JibbaJabber]

@@DylanJohnsonCycling Well, don't take too long, if you get my drift!

[@KipsanBeck]

Now he has a video for older athletes up now with new character #oldmandylan m.kzbin.info/www/bejne/r6DLgKWAfdiIgdk

[@stevenking9357]

64 years young and would second the request for a video geared for the older rider. Also trying to get back in form after a long hiatus off the bike would be a good topic as well. Mine was due to multiple injuries. Thanks for all the informative videos, much appreciated and keep up the good work!

[@fxtrdr4]

Regarding a future video, I'm surprised you've never discussed hormones and/or testosterone and its potential effect on performance. Working on this aspect in my life has made the most difference for me in my cycling and overall well-being in general. That said, my levels were low when I started focusing on them. I'm 41 and through a combination of intermittent fasting, weight training, taking creatine, DHEA, vitamin D spray, and eating meat, good fats, and avoiding soy products, I've doubled my testosterone. When my levels were low, I always felt flat and exhausted. Nowadays I'm energetic and making consistent gains. It's made a huge difference. Thanks for the content so far. Really enjoying your channel.

[@durianriders]

Lol soy doesnt lower T 🤣🤣 Look how many meat eaters in USA are on TRT. Even Joe Rogan!

[@alesstysanchez1614]

Great vid. Lots of info, with some personal stories. Not boring at all keep up the good work 👍

[@funride97]

Great content Dylan! Can you make video that is specific for shorter mtb races (1h 30min)

[@juliapoelstra3624]

I'm no pro racer, but this makes a whole lot of sense for even the average Joe trying to get better. Part of the 20% and hopefully a few friends of mine can join that club. Very much worth the watch.

[@scerni37]

I've watched this a couple times now (ie in the 20%) and am interested to hear in your science vlog that mental toughness overrides science. Well done on your DK finish. So some people can push harder mentally - not sure what that says for van der poels bonking effort. Science doesn't seem to give any consistent predictions when it comes to getting it done. So why do we come back to it. Is it because we like structure or seek answers to guide us through failure. It's not always the best trained person who wins. Hence why world record holders get beat and why some amazing come from behind efforts occur. Science helps preparation. Real coaching is about mental toughness but not all messengers can connect with the athlete. Push the right buttons. I still enjoy your vids, cause it's nice to have support for how we're preparing the athlete. Science is guidance. Athlete is human.

[@Clean_Cars]

Certainly not boring, cracking video thanks

[@nanichss]

Good stuff man, thank you!! Looking forward to the gym training video

[@kiverrussell8369]

Me too. I'm planning to give the squat/deadlift etc. thing a spin this winter for a couple of months at a local gym before seeing how it shakes out from late spring.

[@saleemwaheed9956]

You would be surprised by the amount of riders who watched the whole video. Don't sell yourself short Bro. A good video! Butter and Bacon! Hell Yeah!

[@Jeffrey.1961]

Great video, really enjoyed the humor.

[@cyclenutter2715]

Wish my channel was this helpful and generally awesome! Keep up the great work 😀

[@marcuspartridge11]

Thanks for this video Dylan! I love that you quote multiple sources mixed with real life experiences. There are so many fads out there and I appreciate how you cut through the noise and offer sound advice. Keep them coming!

[@robertandyjustus]

I watched it all... Very good D-man!

[@magalsis]

Hi Dylan, the information on nutrition the better. Thanks for your videos!

[@Smithysmithy99]

Please start a 'hat backwards Dylan' channel. It's really needed:)

[@LexD-89]

Awesome and informative! I tapped myself on the back for finishing the entire video and listening throughly. Now, the reverse-hat me is telling that I should buy a new bike part for a job well done. 😎

[@neuregel]

Love the channel. Crazy running track, xcounty in the late 80s nutrition strategy was eat a bowl of pasta the night before!!

[@SeeYouUpTheRoad]

Well done mate! I appreciated you not bashing fasted training and low carb training. As an ultra cyclist I’ve run out of fuel in long races for various reasons. Usually it’s because I am outpacing the aid stations on Double centuries - arriving before they are set-up or riding unsupported through the night without access to stores for extended periods. Thank You for the weight training studies I’ve been thinking about weight training this winter. Congrats on top 10 at DK. Back in 2009 I did Trans Iowa 320 mile 90% gravel race with 15k of climbing - yes in Iowa 😂 hilly AF 😂

[@durianriders]

Bro PACK MORE FOOD LOL. You train to ride on flat tires too? 🤣🤣👊🏼

[@adrianrobertson6877]

Really enjoy your videos Dillon. Quality education, and inspirational. Foundational scientific education for developing endurance fitness and race readiness.

[@poochie8208]

Great video as usual. One topic that, IMHO, we never think about it until it comes back to haunt us is pacing. There is a coupling between mental toughness and pacing strategy that can work to our favour, but it is a double bladed and very sharp axe. On the one hand mental toughness can help sustain a high pace, leading to a superb 5 hour power number, on the other hand going too hard will eventually come back. There is a fine balance between mental toughness and optimal pacing strategy that is unique to every rider, or even race, and it takes a lot of trial and error to get it right. This coming from the guy who just did a 6hr race by going the first hour at 0.95 IF :)

[@DylanJohnsonCycling]

Great point!

[@User42121]

I was mentally tough enough to be the 20% great video! Thanks brother.

[@adamshepard5977]

Thanks Dylan, these videos are great.

[@michaelsrealm9365]

Dylan, Great content. Would love to hear more on nutritional strategies. Fueling is better as I get understand what my body can handle; however, the harder the exertion such as race pace the more problematic the bonk becomes.

[@kakarot2430]

I've been watching your videos since the early day. I can't thank you enough for all the useful informations you've shared with us. It was really changed the way I design and do my training. There is still a hole or two in my training program that I myself is still a bit hesitate if it correct or not, but all of that is answered just in this one video... Absolutely Superb. Please keep a good work Dylan.

[@tepperpepper1047]

Dude, thanks for the videos. Your research is always so solid. One thing I've been curious about is how much of a difference having trained for 1 year vs. 5 years makes. This was my first year of cycling competitively, but I am curious how much faster I can expect to get if I keep my training relatively constant over the next few years. Thanks again!

[@DylanJohnsonCycling]

Checkout my video how much can you raise your FTP. I touch on this in that one.

[@RevelCris]

just a couple months later u beat ted king ! hehe congrats man. ill be doing the dk100 this year since its my first year but im improving quickly and resting well thanks to your tips

[@RobFinch1971]

Thanks for continuing to take the time to make these videos. Your Dirty Kanza story really demonstrates the benefits of not quitting but also highlights the need to review your approach when things went wrong and to plan the changes to get things right next time.

[@cathalkenneally1614]

I have to admit, when I first watched your videos I was baffled by the science etc but now you seem to make sense. I will have to get back to the gym again plus a couple of hard sessions on the turbo trainer wouldn’t go amiss. I want to start longer rides. 50 miles plus. My longest ride is 44 miles but I was way too slow for my liking

[@superstrada6847]

Your channel is growing nicely. Watched entire video. Your recommendations are spot on. May I bore you with a little story? I started training ~ 3-4 yrs ago using TrainerRoad (HIT-Sweet-Spot) but after 2 years had repeated burn-out/overtraining episodes, stagnated to the point of quitting. Then came Polarized Training (Dr. Seiler) and I was soon back and thriving. (I still use TrainerRoad but don't follow any of their plans or recommendations (total exploitation of the uninitiated new cyclist, imo). On nutrition/fueling: For the past two years I've "raced" Levi Leipheimer's Grand Fondo (Nor-CA) with my two nieces (both CA MTN--Bike HS State Champs) but had no real fueling strategy that first year; although I didn't bonk I had serious GI distress post ride 😩. This year I followed the glucose/fructose 60-90grams/hr principle (per Asker Jeukendrup) using only SIS gels, Natures Bakery fig-bars and Swedish Fish (practiced this fueling strategy the week prior) and did great, no bonking and no GI destress. 😃

[@flashbartnek4473]

Would love more on fueling for a long ride/fondo. Appreciate your hard work putting these together.

[@carloseduardosantana-palac4138]

Great advices couch, thanks for share your work, it's a big help for my training, Saludos desde México.

[@jakubeuro8074]

Made it to the end. I;m an Ultra Video Watcher :D

[@mtnbikehead]

Been doing fasted rides for a few months off and on., It is an excellent strategy for weight loss and for training your body to burn higher amounts of fat while riding. It almost makes you completely bonk proof. Keto is different for a athlete, then it is for a couch potato. An athlete can stay in ketosis with higher amounts of carbs in the diet; going from fat to burning carbs to fat much quicker than average non athletes. The amount of time that it takes to do the switch determines the metabolic flexibility which is key for an endurance athlete such as cyclists. See Dr Phinney and Dr. Volek"s work on this. It takes time for the body to adapt. The last time I truly bonked, I was out for a solo ride while fasted, controlling my intensity, until ran into club members that started pushing hard for awhile. I was happy with myself for being able to stay with them while using my heavier bike with gravel tires on, while out on the the road.. However I ended up blowing up after awhile. I went back to what I was doing, within 10-20 min, I started to recover while still riding at a faster steady pace; I had never ever recovered that well prior to being primarily a carb burner. You can train in Keto, which is great for promoting fat utilization, but your body should still get carbs for high intensity sessions and race days.

[@greg4318]

Rockhead Gary you don’t need Keto to be fat adapted, just eat properly in the first place and train right. Keto is a fad diet and not a healthy choice for anyone

[@rafaelfranco7041]

Great video as always. Bicycling magazine just had an article about a research were they compare weight lifting and sprinting. What caught my attention was that sprinting was better that lifting on improving your 5 min max power, but no word on improving FTP or endurance. Would the nice if your could investigate this matter.

[@DylanJohnsonCycling]

I'll see what I can find. My response to that would be why do you have to chose one or the other? Lifting is more of an off season activity and then as you get closer to racing you replace that with on bike work.

[@eroc1684]

I did a century on a track bike . Been cycling less then a year. I do it for the heck of it. 6hrs and 18 minutes on a single gear.

[@shaunhoulahan4080]

Thanks Dylan. Great advice as usual

[@CTINF]

You have a new subscriber. Congratulations.

[@paulfrancisjenkins6483]

Great vid... thanks!

[@wizdeasis9846]

Watched til the end. Thank you very much Sir. Learned a lot and will apply soon. :D -from Philippines

[@jbratt]

Proud to be part of the 20%👍

[@RGCastro7]

Excellent stuff. Thank you, Dylan!

[@ronggearrob9622]

I appreciate your videos, they are a beneficial resource with training facts and info. Good advice to hang in there when your mind and body start complaining. The mental game is so challenging, when the "just quite" whispers start in my head during a race I try to think back on challenge that I've overcome in the past (like finishing my first marathon) as a confidence booster.

[@classactracing]

Rest and sleep are huge factors in building endurance. The quality and amount of sleep athletes get is often the key to taking the win. In short, minimal sleep increases the possibility of fatigue low energy, and poor focus at race time. Lack of sleep may also slow recovery post ride.

[@brianrowbotham4010]

"How much can you bump up your carbohydrate absorption by just drinking a beer" had me laughing out loud at my desk. Awesome content again!

[@mikkovulli]

Yeah but I did not get the answer. I suppose I'll have to do some tests.. ( best offseason ever)

[@daniellalinde578]

Great vid. Yes, please Vlog about Nutrition and Hydration. Thumbs up to those of us who stayed till the end of the vid 😂

[@40andStrong]

I try intermittent fasting for 20hrs + cycling 5hrs. for 1 month. Performance wise was negative, but I loss a lot of weight and improve my resistance to hunger and once I take carbs during long ride I felt I absorb it easily and I observe that I gain more endurance and lessen fatigue during our 200km ride with my friends.

[@tubbytoast2]

Yes I made it to the top 20 % of the field , 😀 and I now know my fueling strategy for my next long event .. have a farmer at the side of the road to hand me corn fritters and baked potatoes and hopefully some chocolate from there pantry 😋

[@madmonkeycycling9098]

Worst decision I made this year was pushing on with kneepain 150k's in into a 200 k ride. I've been suffering kneepain since then for 3 months now and need rehab

[@DylanJohnsonCycling]

Should have put a disclaimer in there, never push through any kind of joint pain.

[@jonathongorski3425]

Nutrition vid would be great! Keep up the good work!

[@twowheelslater7112]

It can be a mental game. Last weekend at Jackrabbit my air mattress blew out the night before the race. I didn't sleep at all. Lap 3 on race day I was dead tired I overheated and basically talked myself out of it. I dropped my pace 7 min on that lap and that was the difference between 2nd and my eventual 5th place. I was a little mad at myself because I had a good bit in the tank at the finish line but just couldn't get it from my mind to the rear tire.

[@borisbruyere8749]

Always valuable informations !!! Everything I need to plan my next season ( Alpsman 2020 ) Thanks

[@tsorrenson5452]

Great Video, always informative!

[@freshstart6]

@ 58 I've been riding 9mths and decided to solo my centennial. Fuel strategy was one bean burrito(home made white), per hour.I finished in 11 hrs. Ha! But the point is my fuel strategy. I will do it the same again...

[@TKossi]

Thank you for your videos - i am thinking to try out a cts-workout (I am a beginner on Road mostly Zwift LOL). Mostly I found workouts boring so I used the group rides and sticking to my own plan. I found your coaching advices helpfull, espacially for beginners like me. Thks.

[@pillepalle3614]

You‘re the best.

[@originalkontrol]

Thanks for all the great vids, Dylan, they have been great information for someone like me, I have had a breakthrough this year on my performance, but am trying to continue my gains. I want to do my first 10o miles this year! Your videos are great information for me to try to continue on the improvement path. Cheers!

[@stancole5833]

Very helpful, I learned a lot.

[@carlosgomezzzzzzz]

Mental toughness is all i got

[@ryyadventure738]

Nice advise men

[@tedgraves6366]

2:1 Malto to Fructo, perhaps in a good quality Tea mix(Molasses and Apple juice) dilution.....? What about solid food? Good Vid, length not an issue!!!

[@ilanpi]

Regarding mental toughness and desire to quite, you did not mention one important aspect: you need to not just do self-evaluation but comparison evaluation. In other words, if you're feeling bad, then it's possible that everyone else is as well. For example, feeling the worst you've ever felt may be the time to launch an attack, if you believe you're actually the strongest person in your group. Even professional racers fail to understand this point: In the 1999 (or within a year or two) Tour de France, Richard Virenque was about 8 minutes down on the final time trial and he couldn't understand why because he said: "I felt really good." In fact, there was a tailwind and everybody felt good, except the winners who went hard enough to not feel good.

[@sethhershey6471]

I watch the whole thing and I really like em keep it up

[@Devast8r34]

Thank you

[@MTBZenMaster]

Sure Dylan post this video AFTER we raced the VT50!🤪🤪😂 Good reinforcement for next year 🤙🏽 -Sam

[@Analyse_US]

@Dylan Johnston. A great format of science linked to topical cycling subjects. A request for a future video- "How should cyclists manage/optimize FTP / power during races?" In theory, for a race that is 1 hr long (e.g the Hour record) - it's reasonable to assume that a cyclist should ride the entire race as close to their FTP as possible. But what about races that are 90mins, 2 hrs or 10 hrs, or races that require more variable power output through time (catching groups, trying to drop other riders, killer hills, etc.)? How much above FTP can you go for periods without creating a "power debt"- that will compromise performance later in the race? Any thoughts would be greatly appreciated.

[@robbogin482]

Great stuff!!!! Keep it up👊👊👊

[@gwmtnbiker]

Great, informative video!

[@justinf1343]

Would be really interesting to have the best optimal 6 month training plan which includes weight training and cycling < 8-10 hours per week for those of us who do multi day 8hr days in the saddle bikepacking / cycle touring.

[@tonycrabtree3416]

This was a really good video!