What My Base Training Season Looked Like

[@DylanJohnsonCycling]

Want to follow my training and racing? Head over to my Strava and Instagram: instagram.com/dylanjawnson/ www.strava.com/athletes/207526

[@heikkisanelma6625]

Where's the dedicated strength workouts on your weeks? Or do you not want to mess with pure cycling metrics with them on the TP calendar?

[@heikkisanelma6625]

aah, watch the video untill end :) okay, so you just dont want to mess up the metrics? :)

[@Mussikmann]

Do I really want to get demotivated by seeing those massive hours in my feed...?

[@glenngundermann2433]

Seeing how much you train is great for my motivation.

[@jonnythomson3573]

ftp is worked out at 95% of your 20 min power. This would give you a ftp of 350, still impressive 🤓

[@henrywilkins3789]

Don’t lie, we all know you just did TR sweet spot base HV.

[@roebbiej]

Lol with a couple of zwift workouts thrown in

[@cyklandetidsoptimisten]

LOL. The best comment!

[@franzmeier2128]

I'm new to Cycling. Could you explain what that means?

[@Penalist]

@@franzmeier2128 Trainerroad. Look up Dylans video on their training plans.

[@AdamJStoryDC]

“Oh yeah, and I also maintained my weightlifting.” I almost spit out my breakfast. At least I understand how you’re so fast. Great video

[@ChrisP978]

I did a 600 mile month and felt pretty happy with that considering working full time. Damn son.

[@brando1937]

Hahaha. Right?

[@sarafletcher8420]

Me too!

[@jackso0926]

I don't care about CTL, ATL, or TSB, the only three letters I care about are KOM.

[@jordywilliams]

Hitting big power numbers after no high intensity work is such a sexy feeling

[@jasonmcgrody9472]

Yeah. Because it comes as a shock. Did a 1 hour Zwift race last week after lots (lots for me, that is) of base training. +6W to FTP from the first 20 minutes and then held on for +11W for my best ever 1hr ride.

[@jerickpizarra2753]

this man is giving a FREE training tips. kudos (Y)

[@graffix11us]

When I saw that 8 mile day on Strava, I just figured you ran to the store for some beers :-)

[@JibbaJabber]

I've just done a screenshot - needed proof that I did more mileage on at least one day in my life💪

[@wyattbriggs1085]

Dude you had a ridiculous base season. That sh!t was ridiculous. I was laughing at all the recovery all winter long.It’s cool you didn’t get sick or have any issues.

[@timday8899]

I just discovered Xert a couple weeks ago. Would love to see a video covering how you use the platform.

[@RossTheNinja]

Or reviews of platforms in general

[@JDAvant06]

This would be very interesting.

[@Juuro]

Same here! I’m interested in how they estimate the FTP and what you think about its accuracy and about their workout recommendations. Thank you for your great videos!

[@0kojack0]

Same here. I like it but I’m used to Sufferfest and I find them easier to stay motivated. Staring at a number on the turbo for an hour is mentally exhausting 😂

[@BratBahura]

Same here. I am new Xert user and it will be very helpful.

[@drblang]

Very interesting, Dylan. Great that you are so open about your training and your own lows. What really got me was that your “recovery week” (15 hours) is bigger than my training weeks. By a country mile...! Keep up your great work!

[@GiorgioCoppolaCycling]

First time I have done a base season and just finished and starting to build for the XC mtb season. Found it mentally tough doing long endurance rides but now I’m doing some intensity I realise how enjoyable the long rides are 😝 they hurt a lot less 😂

[@future62]

Insane. Yes would def love to hear more about Xert and lifting + riding

[@Notheggerwarsauber]

Backwards hat Dylan does 600 miles every week💪

[@jamesd5241]

Must be a local legend everywhere

[@kchall5]

Wearing out the local bike path.

[@ElonMuckX]

All up 25% grades........never downhill!

[@adambeevers3679]

Every day!

[@MichaelBoogerd]

Didnt realize you could count the drive to the training meetup as well as the ride!

[@CL-dh2mf]

BHD was in top form today. Especially loved the talking to the audience.😂 So good!👍

[@BlueJayGer]

I loved this edition of "do as I say, not as I do" 😝

[@Shlopps]

Dylan your videos are fantastic. I started base training to get back on the bike after not riding much at all last year (home renovations...) and the results have been amazing. I started in mid December and estimated my FTP at around 300 at 85kgs at the end of December. Fast forward to now and I have an FTP of approx 375 and my weight has dropped down to 78.5kgs. Nothing but Zone 2 work and 2 x sweet spot interval sessions while also accommodating training overloading with 3 week sequences followed by a rest week. I used to be a BHD just smashing out every ride I did, the structured training has by far better results and also works wonders for staying motivated - even with all my sessions being on zwift! I've shared this with two friends of mine getting into cycling and they have had great results too. TLDR - Thanks Dylan, your training suggestions work wonders and you're a lagend - keep up the great work!

[@jimc5696]

Really reset my thinking about volume. I think it would be great if Dylan posted a video about what all goes into supporting training weeks like that. I find myself wasting a lot of time before and after long rides messing around with clothing, hydration, computer charging, bike prep, etc... It takes some coordination to be out riding 5-7 hours several days a week. Route planning, food stops, water bottles, and then how in the world to rest enough. Great stuff!

[@gbern1308]

I liked hearing about how you applied the base training in a disciplined way but illustrated adaptation due to sickness, crash and fatigue. I found it informative. Thanks.

[@MarquitoRH]

“Telling you what you need to hear not what you want to hear” ..... WOAH rocking Coach Greg Doucette favourite quote 👍

[@sillem4337]

I've followed three months with volume from 7 to 15 hours a week, all on Zwift. My peak volume in last year was... 13 hours. Then I had to take break, because of mid term exams, for 3 weeks, when I hiked to maintain some fitness with a little running and biking. And now I jumped into build phase, and my endurance HR and PE maintained high despite my break. So my fitness is not short term, and I think it is awesome.

[@stevenoake]

Really enjoyed the video. There’s little information out there on the reality of following a plan, and the adjustments that have to be made along the way. Looking forward to your build vid.

[@ellish3894]

I love how you explained that listening to your body and adjusting appropriately worked. I think a lot of us athletes just try to push through and do more damage than good. Your content with both training and racing is spot on!!

[@georgmtb9671]

base season is over?! time to go back to smashing strava koms and zwift races.

[@claytonforde7520]

I know you're not a road racer but do the 6 Gap Century in Georgia. Seems up your alley

[@Mussikmann]

Gotta love backwards hat Dylan :D

[@localbikehero]

legend

[@grahamhubbard2331]

Another well presented video using your oft quoted favourite research articles to back it up. From the position of v high volume in , what must have been, challenging weather conditions could you speak on your experiences of base season nutrition ( on and off bike), your clothing choices to keep warm but cope with occasional hard efforts. lastly what you would do when the weather is sooo bad all week your forced onto the indoor trainer.

[@Zyzzyx42]

More Xert content! More folks need to know how great it can be.

[@danieltscharnuter4794]

I had a training week just like you Dylan. Minor difference, it was my full on week and your recovery week. But besides that, same.

[@johnwright7096]

I really enjoyed the detailed review of your base training, including the Training Peaks screen shots. Particularly helpful was dealing with disruptions in the plan due to fatigue, crash, etc.

[@andreopouloscoaching2250]

Seems we have very similar way of thinking about coaching.You've done great job and you will be awarded in racing season in my opinion!Keep going!

[@MichaelGranataDivorceLawyer]

You're killing it. BHD was the best yet.

[@charlespackwood9219]

I wish I could do that in my base season. I live in southern Ontario Canada and once the snow hits in December I’ll be lucky to see the road again by April or late March.

[@jsmith4911]

Wow, incredible knowledge and skill you have. You really put into perspective how the average cyclist routine doesn’t even compare to a professional. Best of luck this year

[@GerardEncabo]

Thanks for sharing again, Dylan. Yep, a future video combining high volume with loftong would be super interesting. I hope you will recover well from that crash.

[@superstrada6847]

You are a training bad-ass! Can you imagine the volumes & CTL of a TdF pro! Good job Dylan!

[@mateagoston8145]

Great vid. Could you also make a video about how to personalize a training plan if somebody works as a labourer and for this reason having difficulties with recovery.

[@mickfaragher7897]

Fascinating insight. Interesting to see the ups and downs you experienced.

[@glenngundermann2433]

I really enjoy hearing about your training. Thank you for this.

[@dhldt1021]

Great video Brendan. That 4 day block towards the end was epic.

[@CarlosSilva3]

Please continue to share insights into your training. Love your videos, very educational! Tks

[@pmckeown38]

Love your work Dylan, been following you on strava for a while now as well as here, great effort all-round.

[@cyclingvince3248]

Yes please tell us about Xert

[@johnvardy1731]

Very impressive Dylan, what we all want to know is how to recover when doing that massive amount of volume - cue the next video 😜

[@ElonMuckX]

I'd like to see some of the training plans of your clients. It would be interesting to see what they are training for, what type of rider they are, and their results. Anonymously of course.

[@gasgano8255]

As a Zwift racer this is a lot food for thought. With the Zwift Racing League happening all year round for two months each with about a month of "off-season" between each season there doesn't seem to be the opportunity for this extensive base training. Which makes me think that maybe I have to not care as much about 1 or 2 season of ZRL, do my base training during that time and then smash it in the remaining seasons.

[@raoulkoopman9408]

Not following a specific plan, but have an outline to follow every week/month. I really appreciate your approach. Hope you do well this season, and that... there is a season to do well in.

[@JSSBBB]

Please continue with the updates. You articulate very well and I learn something valuable from each of your videos. Thank you.

[@williambracken9339]

Informative, inspiring, and entertaining, as usual. Would definitely be interested in how you modified your strength training routine during build phase. I am struggling with that right now. I would also be very interested in hearing more about how to pace yourself (time in zones) during a 100 mile gravel race with 10k or more of climbing.

[@gavinscott9458]

Thanks for sharing your own base training data! Super interesting stuff!

[@bendewaal4107]

Thanks for the video, awesome to have some examples of how to work with a training plan and adapt to illness and injury..these are really valuable!

[@oscargugi6854]

Keep these videos going please!!!

[@michaelglidewell1524]

So the backwards hat is worth 10 watts on your FTP

[@alex9046]

2:19 my man put in a 9-5 workweek of bike riding

[@cyklandetidsoptimisten]

Please make similar videos for the rest of your 2021 season!

[@thirstygreek]

A great video would be to share a rough guideline of what you ate during these weeks/months. I find I need to eat A TON for even 15hours a week lol

[@jasonmcgrody9472]

70% of 370 FTP for 20 hours is about 18,000 Calories. That's a lot of extra food.

[@kp-dr7tt]

Your recovery ride is how many miles I do in a week haha

[@leeseoWestport]

Love this video, and now I can’t wait for how you incorporated strength training into all your base volume.

[@ryanphillips713]

he put the BHD Instagram FTP equation in🤣

[@comtruise9779]

I'm just glad the mystery of the 8:52 Strava ride is solved, now I can sleep again.

[@chempowr]

Yes please share more of your training. Fantastic as always!

[@ironmanwg]

definitely need more training update videos

[@RGCastro7]

As always: super useful, informative, and entertaining. Thank you, Dylan!

[@stormrider1119]

I had a BHD moment last week. Did a Zwift sprint race the night before an IRL 60km ride with friends at a quick pace. Suffice to say it wasn't pretty.

[@steveloyd2723]

Super interesting! Thanks for sharing.

[@GMoneyLove]

Really awesome to see all that you share put into practice. Nice also to see that everyone is human and you need to listen to your body or situation so you can continue to make the gains you want. Sometimes the better part of valor in training when things go south is simply recovery.

[@tonycrabtree3416]

Solid analysis!

[@jr-ho3fb]

Hi....Really interesting to see your programme.....Would be great if you could show a full year over a few video's so we can see the full picture. Greetings from Hungary......Mark.

[@garyprince9456]

Great to see what you did in the base season.

[@CryWolfFilms]

nice nice. i'm doing 40 hour week threshhold intervals on Trainer Road.

[@rcs2003]

Races are delayed here, so Base season is still going strong :D

[@DinoTrackmania]

Crazy training hour amount! Congrats on your improvement, deserved.

[@mattphillips2612]

This is gold. Thank you.

[@XX-is7ps]

Serious questions for you Dylan please if you have the time to answer - (1) how are you managing to stay motivated/entertained on 8-10 hour base zone 2 rides? (2) how are you managing to stay in zone2 on such long rides / avoid hills that require going zone3/4 just to get up and (3) how on earth are you managing to recover from 8-10hour rides, what methods are you using, I would literally not be able to turn my legs the next day and I do a lot of miles (just not compared to you!) and finally (4) you have a full-time coaching job I believe, how are you managing to balance that with so many hours riding?

[@frankreyes4]

Your videos are always packed with data, and relevant content. Thanks

[@phila9288]

Yes please do a video about incorporating lifting during base training, I just finished my lifting block and am about to start my base block. Thanks for the great vid, good luck with the next phase of your season!

[@adriantan205]

Incredible stuff and please keep the videos coming.

[@vnderrr]

u the man Dylan. very impressive training, thanks for sharing

[@VincentJGoh]

It went by quickly, but the advice about taking a break to recover from a cold is so key and so hard to impress upon cyclists. I've also had the month-long cold, and it's the friggin' worst. (Somehow, it's even harder to convince swimmers to take a break if they have a cold, despite the vastly increased risk of pneumonia.)

[@Devast8r34]

Thank you!

[@ameragic3619]

Amazing video! You should do this for the build period as well.

[@gwhockett]

It looks like you could get a job as one of those Appalachian bike messengers. You might be good at that.

[@mlemorande]

Loved this video

[@mikesherman4814]

Great video. Nice to see how a plan unfolds in reality. So many things happen that you have to be flexible. A future video on Xert would be nice.

[@Chris-hg1ii]

I had a cold on saturday and sunday... Thats what I like to hear in springbreak times 😄😋

[@hellopsp180]

love the video

[@tgoods5049]

Can't wait to see you race this season! Kudos to you for resting while you were sick. I also had a head cold during base training and had to slow down for a few days. It's tough!

[@rodrigopiovesana]

Thanks for sharing!

[@Dutchandstuff]

Great video, Dylan. I would love to hear your thoughts on mobility and injury prevention. I hear a lot about people doing core work, band work etc... to help with different aches and pains and to stay flexible.

[@jonathanallen6753]

Excellent and open explanation. Looking forward to your video on strength training whilst putting in base volume training👍

[@joem99999-l]

King move

[@zacandrijasevich4986]

Would be awesome to see a video on your nutrition to fuel a 30hr week

[@matttocky9034]

holy crap... your a beast. Thanks for the videos they are always full of great info.

[@Cookefan59]

Great job as usual from a brilliant young man 😎

[@andrewbonhomme8069]

Love it. Great work although I’m going for a nap after reading about all those miles

[@lukefricker5594]

Would love to see a training peaks numbers nerd video. What each means and how you use them

[@davidvantrump9073]

Excellent video! Thanks for sharing.

[@alexk2127]

I was trialing Xert and then decided to self-train to improve my 1 minute power going with 2 sets of 5x1' intervals workout. Now that I see professional coach using Xert, rethinking my decision.

[@bakarenejayto5615]

Nice 1 coach!

[@steveshep9234]

really interested to see the lifting program , as lots of cyclists will probably try to squeeze this in during the season as their gyms may be reopening (ie. me!)