How Much Do You Need to Ride to Get Faster? The Science

[@DylanJohnsonCycling]

I've got training plans available here: www.trainingpeaks.com/coach/dylanjohnsontraining#trainingplans

[@philipk4475]

@Aero Dynamix Nice review bro. The plans range from 6h per week to 15h per week.

[@wannesbosman]

​ @Aero Dynamix Not everyone has 20 hours to train. If your pro you should get a coach not a standard program.

[@Totalavulsion]

@Aero Dynamix I’ve noticed some of your comments and I’ve concluded you don’t know what you’re talking about. However, if you believe you have something credible to say then why not engage like a normal civilised human being rather than being unnecessarily rude?

[@Totalavulsion]

@Aero Dynamix you do realise that the content of Dylan’s videos is based on the review of available evidenced literature, right? What are you basing your opinions on? It’d be good to hear about them.

[@XX-is7ps]

Not to detract too much from the comment shitshow below but just a suggestion for a topic to cover Dylan - “readiness to train” tests. It ties in well with topics such as overtraining and optimal training prescription but it would be good to see a roundup of what’s proven to provide accurate predictions in lab tests - I’ve seen mention of resting heart rate, HRV, but also less common tests such as the Lambert LSCT, simple “questionnaires”, ruler-grab reaction times, grip strength tests, cortisol level in saliva… just dozens of proposed methods - it would be great to know which were most backed by science in the research literature 👍

[@gte534j]

I just simply look at what volume dylan is doing on strava and then do 1 hr more than him per week. Then i am guaranteed to beat him in every race.

[@suisinghoraceho2403]

Front hat or back hat Dylan?

[@chrispeske7039]

😂

[@danwelch1122]

I think that’s also the strategy for around 16 other elite gravel racers

[@Sandcat87]

@@danwelch1122 Around 15. One of 'em slacked off recently.

[@Clickstartband]

@@suisinghoraceho2403backhat 💯

[@chrisvanbuggenum871]

How do i know when I've hit that volume? It's when my wife gives me that look.

[@compassionsix]

Exactly. I don’t know my ceiling volume as it’s higher than the Misses tolerable volume.

[@edwarddapra7674]

When the wife says, “Going riding again?”

[@JoshuaTootell]

Divorce time

[@stithis]

Exactly .....

[@mac2453]

@@JoshuaTootell U 2 ? :)

[@jackwhale8152]

Can't wait to see you race against Evenepole in BWR Kansas, good luck man.

[@ironbuttcycling146]

I am excited , that will be fun.

[@meatmotorendurance]

Drop that Roadie/UCI spy like a hot rock.

[@gaidenlee]

Waithing for this content from him as well....

[@adammillsindustries.]

Yeah yeah me too. 100th like on that comment ohhh yeah!!!

[@DEAR7340]

I am Re-Learning these principles at age 59, usually by mistakes. One of the challenges is that most of us interpret your body's signals of overtraining as "weakness" and the same grit that helps us compete, takes us to a bad place in training.

[@johns3106]

@Aero Dynamix Pretty sure you’re wrong there, bud.

[@Avianthro]

Always wiser to err on the side of caution. If you feel like you may be overtraining, pull back on volume-intensity for a while until you feel OK, and then try pushing up little by little again. Yes, to train, to make gains in performance, not just to maintain, you must challenge your body, but never too much.

[@johns3106]

@Aero Dynamix How old are you and how long have you been racing and training?…Because it sounds like you are one of those know-it-all newcomers that really don’t have much experience or knowledge. It has been well established over many years and studied by LOTS of experts…overtraining really happens!

[@terrywalker7127]

Not sure where is the correct forum to ask but have any athletes had any adverse effects from covid 19 vaccine?

[@maranatha3333]

@Aero Dynamix Arrow missed the target here…

[@danmashman2500]

Great vid. As an older rider (50) I find a reduced training week every 5-6 weeks before ramping back up again really helps my body recover and consolidate any gains I have made. As most gains are made during recovery reducing milage and intensity every so often helps me maintain my training without succumbing to overtraining. Thanks again for a very informative video.

[@michaelslattery3050]

I raced in myu 30s and 40s. I found that one easy week a month worked well for me. BUT, the week before that I pushed myself to my limit and would almost feel sick on the last day of that week. I had the best results of my life when I did it well.

[@TheTacticalathlete]

At 53 this exactly works for me too! Thanks Dan

[@bryanj.2447]

Yep 48 here. 3 weeks on then pull back! I take a rest week. Maybe ill do some easy rides, maybe not

[@poochie8208]

We need a #blame my epigenetics t-shirt by BHD

[@ultimatist]

Yes, BHD excuses merch would sell pretty well! And save me from having to actually voice the excuses every group ride!

[@gogoyoyo2404]

Thanks for posting , always picking up something new... Learning never ends. Keep peddling .....

[@TrickyDickyBE]

What, as in… “Psst, wanna’ buy some EPO”? Sometimes spelling really matters… 🥸

[@einundsiebenziger5488]

... keep pedaling* (from "pedal", the thing you put your foot on)

[@danoedalo]

Man, I just wanted to thank you for all your content and dedication. You found that sweet spot between personal experience and science-based data with a bit of good sense of humor. Wish you all the good luck in your future endeavours.

[@jeffermc99]

Like drinking from the fire hose, Dylan! Excellent content, as usual, and loads of information. Definitely will be watching it a few more times. Thanks for everything!

[@frazergoodwin4945]

Thanks Dillon - although it is depressing to be constantly reminded that not only am I limited due to my genetics but that things are only going down hill each year.... #OldGit

[@johns3106]

I’m right there with you!

[@graffix11us]

Meh, I'll be 52 this year and while I can't hold intensity like I used to I've just switched to more endurance rides. Had a 20 something kid at my last race come up to me and ask me what lap I was on. Told him lap 6 and his eyes kinda bugged out. Then he asks how many people on my team, I told him just me and he could hardly believe it! :-) I may be getting older but I can still crank out the miles!!

[@frazergoodwin4945]

@@graffix11us 57 this year and I bikepacked from Brussels to an island north of Gothenburg in the summer, 1400Km in nine days. But I'm still not going to worry the front of any races and it doesn't get easier each year...

[@graffix11us]

@@frazergoodwin4945 That's some impressive riding. At some point it's not so much about winning races anymore but just staying fit enough to enjoy life. I look around at many folks younger than me that are already heading downwards and it gives me plenty of motivation to keep pushing! Congrats on your ride.

[@frederik0014]

A good overview of training principles, but one very important factor (for amateurs) has been left out: Time! Intensity is less time consuming and should therefore often be favoured. Few people that can physically train 20-30 hours a week, will actually have the time to do so.

[@IsaiahsBabyDaddy]

He did mention it during the volume range segment.

[@richardnoe3965]

My coach never increases volume by more than 5 miles per week. Week 1: 40 miles, week 2:4 5 miles etc. Im training for triathlon so its usually 3 rides per week: Long ride, interval ride (constantly switching between 30 second intervals, 1 minute intervals, 5-10 minute intervals at zone 4-5 pace), and a cruise ride (usually 20 miles at race pace). Then every 2-3 weeks he'll schedule a "recovery week" to try and absorb the training; basically all the volume drops significantly for that week and then ramps right back to where we were the following week. Over the last 2 years Ive seen my riding really improve from racing around 160 watts to around 220 watts now. Im sure theres different methods out there- this seems to be working for me at least. As a side note- I noticed the single biggest jump Ive ever had in cycling performance was by simply getting a professional bike fit.

[@myhanslombard]

top 5 best cycling channels on KZbin. thx

[@funkydisciple]

Absolutely love your channel. I learn loads everyday.

[@donbracci2199]

Very informative video and very glad there was a backward hat Dylan Strava reference 😀 👍

[@SeaCowsBeatLobsters]

86500 miles per year is 237 miles per day. At an average speed of 20 mph thats 11.8 hours per day. Literally wtf

[@michael1]

We call this 86500 miles per year plan our "easy half", for the rest of our training it's tougher

[@chadwells7562]

I’m aware of her story. She’s a very unique case. She had a TBI and this is part of her recovery / coping. She rides the same loop in Florida every day.

[@andrx074]

After taking a few weeks off the bike (advice from a previous video), this was perfectly timed for a restart. Thanks

[@pincob9378]

“…i’m sorry to disappoint, but you’re not gonna get that…” gimme the magic bullet Dylan!!!! Lol love watching your very informative vids! Thanks!

[@williambob111]

BHD always cracks me up!

[@mcbezinque]

Thanks for this, exactly the questions that have been rolling around my head lately!

[@johnrossvalderama2358]

Thanks for the video, that explains why I failed my past two interval sessions.

[@10789macca]

I always do decoupling sessions and when I can go longer power for the same heart rate then I start to increase, that's at VT1 and VT2 power and rate zones. Very important decoupling sessions, especially for Ironman.

[@orion410]

I'm somewhat new to cycling, having been a swimmer for around five years now. I find that I actually max out on volume much quicker than intensity in cycling. I think that since I swim short events, usually the 100, 200 and 500 short course yards, I,m used to the cardiovascular load of intensity, but my body just still isn't used to the long-term stress of hours of biking. I just don't do those kinds of high volume workouts when I swim, so for me, too many long endurance rides will leave me fatigued.

[@theegg-viator4707]

Just gradually increase the training time on the bike, but before doing so, make sure you have a good bike fit dialed in, ALSO, remember to standup and do segments while standing up, just enough to work the different muscle groups and help with overall blood flow and reduced stress on the back.

[@drbfitk366]

As always Dylan, excellent training information. Taking time to record specific training type sessions is important along with how long is needed for adequate recovery from the sessions, is very important with respect to age or pre-existing fitness base.

[@godguidanceandgardens2453]

Bro you have a based information platform. Thanks and keep growing!

[@BFinesilver2]

Most people ride as much as they can fit in when it comes to volume. Progressive increases in volume is a luxury of time.

[@jackpemberton3370]

Great video as always 👍

[@paxundpeace9970]

Great Video and it does match with Professional training for marathon or long distance runners too. Up to 2 workout days a week is very common or two threshold days and one faster session when Training with the norwegian method like Ingebrigtsen.

[@frazergoodwin4945]

Anyone else constantly waiting for when the first contribution from BHD will be each video?

[@workingguy-OU812]

Waiting for the first video by BHD with interjections from regular Dylan.

[@thelittleadventures3289]

Hi Dylan, you mentioned that people who cycle ultra distances might train more hours per week than some pros who focus on shorter distances but that they would hit a volume limit where their performance stopped improving. I was curious if you could touch on how to train for ultra endurance events (I'm thinking of 24 hour events and 200 miles currently but I'm very early on in my focused training). It would be interesting to me to know how to do the overnight training and long hours as a simulation. Thanks for all of the great content!

[@JasonDBike]

Jus do it. Time in saddle.

[@lazrface]

One of the best training videos I’ve seen. Excellent explanation. You answered a lot of my questions about balancing volume and intensity. Great job! Love the content. 👍

[@brookanderson9713]

Great information and you make the guidance easy to follow. I like the way you present the information as always.

[@longboard2257]

Great info DJ! Pullin for you bud! Hope you have a great 2022 race year!

[@-es2bf]

increase your milage slowly. Thank you so much for your great advice.

[@fpartidafpartida]

This is awesome, best video I’ve seen so far explaining this. Thank you!

[@drsus0]

50 here... I actually love there fact that I know i HAVE to train less to be able to recover better. I used to go hard as hell all the time because I knew there were gains to be made. knowing that if I do that now actually hurts my gains makes it nice to take it easy and know im doing it right.

[@johnheiss9954]

Fantastic video, and thanks for sharing all those references!

[@rascal1234]

Valuable information. Thanks for sharing.

[@erics9214]

Your advice is for people training to race. For those of us training for long distance touring, it is a bit different. If you are training to tour, just like any other sport, specificity is the key. It is one thing to go all out in a four hour race and then take days off, because you can. When touring, you are on your bike six or more hours per day, every day, for weeks. An athlete well trained for another cycling discipline will adapt, but they may be a bit miserable for a while. It is definitely a different game when you are riding 60-100 miles per day on a bike that weighs 60 lbs. or more, and you have to get up tomorrow, and the day after and do it all again. Nutritional needs are different as well, but that is another topic.

[@tubbytoast2]

Top video again Dylan 👍

[@aaron___6014]

6.5hrs/wk this season and I can hold my own but the endurance is lacking. However, I don't like longer rides.

[@superstrada6847]

Good job Dylan. Thanks.

[@silverburn55]

Not sure if I should post here or not, but here goes: So Ive been struggling with plateauing, and kinda stuck on where to go next. After a big crash in 2014 and surgeries years ago and stressful life, I started getting back into cycling again. I started at 90kg, and am 1.70m in height, and 50 years old. In the first year, I lost around 8kg, and ended the year on 196w FTP. This year, I hit 78kg and around 230w FTP + 1000w sprint power with lots of threshold and tempo rides. And this is where the problems start. I seem to have gotten stuck. The weight loss has stopped (the target is my old race weight of 72kg), as has the power (my old target is 270w FTP), and sprint power has stubbornly refused to get any closer to my old 1300w power of 7 years ago when I used to race veledrone. Strangely, my fitness has been improving this whole time. Even as I complete my local routes faster, my RE has been dropping as well. My recovery rate is improving, both in ride, and day to day. But I still cant seem to climb any faster (typically 700VAM). Been trying to vary my routes to break out the muscle memory, but I think I need to do more. Am I doomed to spending winter on the turbo? Any way to do leg strength work without going to the Gym?

[@josephdanner773]

Sprints definitely would benefit from lifting. Heavy squats, trap bar jumps, Bulgarians, and a good amount of isometrics. Maybe some plyos to to wake up faster twitch muscles.

[@bransyeah]

Nice video Dylan

[@jakefiddler966]

Great video

[@PatrickvonMassow]

Training volume is like engine size: It can't be replaced with anything, except more of it 😛. Intensity training is like the icing on a good volume base, similar to a turbocharger for an engine 😀.

[@erwangaillard1637]

@@kilianbader9786I’m the exact opposite. I was at 3,5wkg for years doing z2 and this year and started doing the opposite and went to 4,2wkg (high cat B on swift) while I struggled in the low cat B for years. I went from 15h to 7h per week. 1h / day max effort. Was at 1h35 half marathon went to 1h24

[@aboutbikes1264]

Excellent video, as usual 👍

[@winstonmatthews6815]

well done. I enjoyed it.

[@АлександрТопорков-й5х]

Hello, Dylan. Could you please explain the folowing: How to continue train for bike ride when you completely away from bike? Even away from indoor cycle. How to schedule the out-of-bike week? Gym, running?

[@gasolinewine801]

Damn Dylan. You never seem to amaze me. Just when I’m in need of advice for something, you post a video answering my questions. Thanks 🙏 😊

[@theegg-viator4707]

Good stuff dude! 🤘🏻🤙🏻

[@larrylem3582]

It's been 15 minutes...Gawd it takes me so long to recover now!!!!

[@sdhaskell]

my question - you mention 2-3 intense sessions a week - i have to imagine that represents a certain % of overall hours? Have you looked at it like that? So during base phase, 10% of hours should be >=z4, build phase is X%, Race phase is X%? Then layer on that % increase decrease of overall volume during those phases? Just curious.

[@gavinmercak-dinolfo1375]

I've thought of that before. calculating what my coach subscribed for me (12hr week, 315ftp) was about 6/7% intensity for what you would call base/general. I can't imagine going over 12% unless you are doing a lot of sweet spot and low hours.

[@Charles-kk6vj]

Polarised people talk about an 80/20 split easy/hard by number of sessions. But once you translate that to hours on the bike it’s usually much lower than 20% hard. More like 90/10 depending on hours. I don’t think a straight % really works, because it seems like 2 sessions is about right irrespective of volume. So someone doing 5hour weeks vs 20hour weeks would have way different percentages. It would be more about periodisation/increasing of intensity in build phases, as in shorter intervals. So even a lower % of hours depending on how you calculate it.

[@ellisandrews440]

Excellent advice

[@ianfurqueron5850]

I suppose this explains why I feel like crap after completing a 31 Days of July challenge (1 hour, every day in July). While I've learned how to not completely murder myself doing this challenge and this year I ended the month not feeling too bad, but I still lost a lot of motivation to ride in the months since. I will definitely consider some of the Training Peaks courses.

[@M.W.T]

This isn’t your typical upload but I think a video about how knowledge of cycling and training methods can be put to use in a career as well as other cycling related jobs and how people can get into them would be pretty cool

[@M.W.T]

Or just some insight into what being a cycling coach is like and how to become one

[@jackjosephy23]

I think 2-3 high quality 45 min hard sessions a week can get your faster and definitely maintain your FTP, with perhaps a couple of hours of lighter z2 work. It's worked for me as a time pressured parent anyway.

[@pontifexsolis1175]

Video idea: People that want to improve year to year but dont race, not focussing specific peaks.

[@ultimatist]

Same process, you just don't need to taper since there are no race events. Rest days must be adhered to.

[@kiverrussell8369]

Interesting stuff. As a straw poll I wonder what average volume people find works best for them? Personally I tend to be around 7-9 hours per week as a leisure rider trying to perform at his best (around the cat 2 level) with limited time. Interestingly those riders I know locally who are significantly stronger than me (firmly in the cat 1 bracket) tend to be at a similar volume. I have seen my best ever form when I could stretch my volume a little to the 10 hour+ mark but that seems to come with the risk of falling ill or becoming fatigued so, even if I had the time, it probably isn't sustainable for long. As you advocate, perhaps working at that volume earlier in the season before decreasing volume as intensity picks up would probably work best, life allowing.

[@jonathanellis36]

Interesting question. I reckon most amateur roadies will be between 7-12 hours per week...and that’s the problem isn’t it? I mean with work/family/life commitments we are stuck with getting as fit as we can off those hours and 2-3 interval sessions per week. The strongest amateur cyclists I know are at the top end of this and they are also very consistent throughout the year and season to season

[@Tethysmeer]

There is little information available for us "normal" riders with a job, family etc. How to train best when you only can train 7hs?

[@kiverrussell8369]

@@Tethysmeer "fast on six hours" vid on this very channel 👍

[@jakebailey146]

How should our volume fluctuate during the off-season?Maybe low to take a break in early winter, then high through the dead of winter and then start to reduce volume and increase intensity in spring? I'm having a hard time mentally reducing my intensity as winter is creeping in. It's more fun to chase backwards hat Dylan on Zwift than to grind out hours at low intensity. I'm doing it, but it's hard.

[@calixtemidon]

great information!

[@roebbiej]

Super interesting video, thanks! One question, do you advise skipping interval training completely and only focussing on lots of base miles in the winter? Or is sprinkling an interval in here and there a good idea.

[@TitoTalk]

Check out his Base Training Video

[@mattlee6430]

Able to break a chain under power but mostly able to catch diesel. Breathing in diesel means you are on form.

[@mauricedejongh7969]

Comparing podcast from LtD (LSRF in Dutch) with your video there is a difference: reverse periodization vs normal. You seem to show 'normal periodization'. Whilst doing large volume in wintertime is extremely difficult for amateurs, and one cannot keep high volume + intensity towards events. I think working on weakness (anaerobic capacity) first and then cranking up the volume is a good alternative. But I'm no expert!!

[@marcusweber3607]

Hi Maurice, in which Episode from LSRF was it described?

[@mauricedejongh7969]

@@marcusweber3607 I think somewhere in the "beter worden podcast", but there are so many...

[@daniel_chu]

(backwards hat on) Lachlan Morton bikes 24 hours a day 7 days a week that's the perfect volume for me to go pro

[@theegg-viator4707]

LoL

[@saunadude8082]

This vid was great and all with good points. Does anyone know whether previous endurance training has a major effect on tolerating high volume training in other sports? I used to run and my peak volume was 12-13h a week and after 7 weeks of cycling im already pretty comfort able at 15+ hours but my cap is around 18h plus 2 gym sessions. All of those hours are logged on the indoor trainer as i currently dont own a bike. Last ftp test 3 weeks ago i tested 225w from my 20min test giving me ftp of ≈211 at 60 kilos. Thinking next week that 240w or 4w per kilo should already be attainable. Have i found a sport where im actually good at or is it all thanks to these great in depth training vids? I wonder when my progression will hit that wall. What do yall think.

[@maxw5229]

Are your numbers still rising? :) Wish you best of luck, sounds like a great progress

[@turboseize]

The cardio (maybe even cardio-pulmobal) adaptions are general and should therefore transfer to a different sport. Other adaptions are specific (muscular capillarisation, mitochondria density, neural efficiency/skill) and the degree to which they will transfer can vary wildly. For example There seems to be a high carryover from swimming to rowing and vice versa, and even from (leightweight, obviously) rowing to cycling, but running to rowing not so much... (Carryover here to be understood that people with a background in sport A with structured training will reach a somewhat competetive level in the new sport B much quicker than previously untrained or not-endurance-trained people. It does NOT tmean that Athlete from sport A can jump into sport B and expect to perform at an elite or even inter,ediate level immediately).

[@alex9046]

5:04 S/O seat slammed all the way forward gang

[@BikeLifewithRob]

All good info. My old body likes more time for recovery

[@josedasilvaroque4564]

Thanks for the evidence. What about Sweetspot training for folks like me with less than 7 hours per week training?

[@PatrickvonMassow]

Could you make a video on the science of training your sprint, please?

[@Dou8leShot]

2:45 Keegan: “Hold my beer.”

[@issaowaga]

Hi Dylan, I started of as a competitive swimmer and we trained using USRTP. Is there an equivalent in cycling?

[@Gledii]

thanks for sharing. what would you say that is a good way to mesure, besides feeling? using CTL to measure the workload and fatigue? i basically ride for the fun (or adiction:P) and i just want to be sure that im not doing too much. too less is not happening anyways :P. thanks

[@jannikhummer1454]

According to my feeling i would say, nowdays my 71kg body tolerates burning total of 4500kcal per day completely without recoverydays in zone 2. But by adding intensity this looks completely different

[@StephenAndrichuk]

This is such a good video! Thanks Dylan

[@brianbartels5947]

I enjoy your videos and am wondering if there is any data on how to training should restart after a major injury. I broke my femur in August and will shortly be back on the trainer shortly. Right now the surgeon is limiting my trainer rides to 50watts so real low intensity, but I want to do this intelligently when I get the green light and there is not much info that I have found

[@the318pop]

Broke my pelvis in two places and my femur, also in August. I haven't started back yet but when I do it will just be with the basic plan of progressive overload. Your body will tell you if you're overdoing it.

[@brianbartels5947]

@@the318pop one of the screws is causing trouble and will be removed in two weeks after that I hope to be back on my Kickr

[@the318pop]

@@brianbartels5947 take it easy, it's a hobby. Don't rush anything. Good luck with your recovery.

[@brianbartels5947]

@@the318pop same to you, long road back

[@jannikhummer1454]

Vo2max and vlamax rise fast at my Training even by doing just 10h per week. My ftp depends normaly very strongly on lowering the Vlamax. So it happens that i have a higher ftp at under 15h with the right key sessions like (40/20)s, K3 and some lowcarb than at 25h doing 85/15 polarised LIT/HIT

[@ArTzV]

Thanks for the video. Sweet Spot and Lactate Threshold also refer to in high intensity?

[@GNX157]

I’ve had good success with 4-6 grams of beta alinine per day, 4-6 week preload period, and enduro bites beta red beet juice concentrate. Let’s you train longer and harder.

[@Wellfitaj]

Good advice

[@compassionsix]

Yeah. My bones remind me I need more recovery time than back in my youth.

[@robinhawes8843]

Hi Dylan, I wondered what you thought of a situation like that of Damien Clayton or Alexandar Richardson. Two pros who both tried cycling in their mid 20s, loved it so much that they did 1100+ hrs in their first year. Their subsequent annual training volume decreased as they became racers and eventually pros. Q: Do you think there's something to be said for dedicating an entire year to base volume, rather than a typical 'base phase' length, especially for someone just starting out? Kind of a Hail Mary but it seemed to pay off for these guys afterwards!

[@cornishalps9870]

Two great cyclists from the UK domestic scene. I'd like to hear the answer to this.

[@bitchoflivingblah]

To put this into context thats 3 hours per day every day for a year - on average. The only way to do this for me would be to commute to work. So possibly in the Spring/ Summer I could do this. I think Alex was financially sorted that he could do this as a career, and I'm assuming to do these volumes it would be difficult for all but the most determined. I like Alex, great example of a dedicated athlete. Great question, btw.

[@philipk4475]

What are you riding a bike for? Do you want to become a pro, ride competitive amateur events, ride with your local club, or just go cycling by yourself? Sticking to a base plan for a year seems like a daft idea, you would still want to do VO2 intervals at certain times, that will increase your FTP which will lead to subsequent Z2 rides (base miles) being at a higher power.

[@jdr4307]

@@philipk4475 I think what OP is trying to say is staying with a high volume polarized model of 80/20 for a year is a more superior method for a beginner than taking years to develop your base. (also ive never heard of neglecting VO2 intervals in a base phase either)

[@JoshuaTootell]

I've been doing about 1000 hours a year for several years now. Endurance wise, I can just go and go and go. I often hit my high numbers hours into a ride just as easily as earlier in the ride. I don't know how much is genetics vs training. After hiring a coach a couple years ago he started having me add more intensity to get my power up, and I responded well to it. But, here is a big but, I really like riding my bike a lot. I commute about an hour each way. I often ride the trainer or go for a run during my lunch break (30 minutes), and often ride extra miles after work too. Doing that kind of volume is going to be really hard if you don't want to be there. In reality, you only live once. Pick how you want to live. I like being active, so high mileage isn't hard (I also run and rock climb). But I don't have a family or friends (though, I do have a very active girlfriend) so doing stuff is just easy for me.

[@marklam8078]

If you are not a pro and have a life then around 14 hours a week is enough. With the right genetics and intense intervals and hill training 2-3 times a week you will be competitive. .

[@michaelsherwin4449]

What about training on a large flat empty parking lot at a constant sustainable cadence doing ovals around it? And gradually increasing distance?

[@maxw5229]

Thanks!

[@danielshimanski5440]

That’s Strava notification from Jeremiah Bishop 😂

[@sapinva]

Any more than 10 hrs a week on the bike is flat out toxic for me, wiping me out for weeks afterwards. But intensity 4 times a week (+ strength training) is no problem at all, and I'm old. Probably why I've always sucked at endurance stuff. So much for simple formulas.

[@TheJaxsonjack]

I hear ya. Had a different approach to my riding this year. I'm a mountain bike enthusiast, and most all my rides since later winter into the summer were Z2 ... Power Meter date + Perceived Exertion. I'd not let myself get too out of breath on my mountain bike rides. As well, I was riding one TrainerRoad workout per week ... VO2 max workouts like "Baird -2" which is a 1 minute on, 2 minutes soft pedal. To get to the point, I didn't flog myself or wear myself down or got sore from the riding I was doing and wound up riding the best I had in years vs. the guys I ride with who race cross country. Prob 5 - 6 hrs. per week ... minimal strength training.

[@sapinva]

​@@TheJaxsonjack I've been more aware of the zones the last few years. Spending more time at the two extremes helps. Longer rides in Z3 are the most problematic for me. Have never been sore from riding ever. It's the heart, lungs and complete lack of an aerobic metabolism that always does me in.

[@TheJaxsonjack]

@@sapinva I've done basically no (deliberate) Sweet Spot Training. Week in and week out SST seems to tear me down and is difficult for me to recover from. I wish I was a "Cyclist" ... but I'm more of a minuture version of a punt returner. That said, I've been quite pleased with myself at being able to "hang" with some XC racer types this year on fun rides and I can only attribute that to the change-up in the way I have been "training". Thanks for the reply.

[@jj95east]

Great video. Your merch line needs some improvement though.

[@akatgif]

I'm 8 weeks recovered from covid. Week 1 I had lost about 75% of my fitness anaerobic capacity. Weeks later with progressive overload my baseline Fitness has returned - I'm at moderate progressive overload and making nice improvements. Hyper resting and getting adequate high quality nutrition has made a huge difference

[@JackMott]

more than last time

[@gregorybarger3364]

Dylan nice information what have you heard about vitamin B3 ?

[@jbo-2794]

Thank you for sharing your knowledge. As a runner starting to cycle more I have a lot to learn and your videos are very helpful. I'm curious if you've researched the difference in performance between a carbon fiber gravel bike versus a bike with an aluminum frame for endurance events?

[@giuseppepennisi8699]

Wheels and tyre pressure play a big part, but the basic rule is that whatever bike weighs more will require more effort.

[@aethylwulfeiii6502]

About 30 is where most pros seem to draw the line. So if that’s what you can handle, then th at seems to be the limit.

[@MaximeTurcotte1983]

@Dylan, could it be a good idea to explore and compare what is better to improve, online racing vs structured plan ? I'm more of a structured training guy, but a friend is arguing online racing is better overall. Is there some science on that ? Thank you

[@seriousbees]

I'd like to see a video on fitness metrics by Strava (Fitness, Freshness, Fatigue) and TrainingPeaks (CTL, ATL, TSB). Do these metrics have any science behind them? Zone2 Rides don't seem to affect them much, and I've heard people say that they're specifically doing Sweetspot Training to up their CTL quickly. That seems to go against your whole ethos

[@TitoTalk]

Also how to interpret them would be great.

[@plantpoweredhealth9383]

Do Z2 for 3-4 hours and you'll see increase in load. Especially if you've only been doing 1 hr rides

[@seriousbees]

@@plantpoweredhealth9383I think its linear though. I.e. 3 hours is the same as 3x1hr. They both say they're based on TRIMP score, which is linear

[@HkFinn83]

They’re as scientific as anything else in the ‘sports science’ space, ie not very

[@plantpoweredhealth9383]

@@seriousbees yes and doing more 3 hour rides 3x3 in a week is greater load than 3x1 , all I'm saying. Kilojoules burned goes up for the week. That Triathlon Show podcast has a lot of great info as well as Semipro Cycling. Worth tuning in

[@thescientisthorse]

I see La Ruta, I upvote.

[@ignaciosevil2157]

Everyone’s definition of “intensity” varies a lot. Should I get to a certain metric?

[@chrishendry6110]

Nice video

[@jungmo7576]

speed ≠ endurace