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.

[@jackso0926]

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

[@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!

[@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💪

[@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!

[@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.

[@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.

[@michaelglidewell1524]

So the backwards hat is worth 10 watts on your FTP

[@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 😂

[@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!

[@BlueJayGer]

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

[@future62]

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

[@CL-dh2mf]

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

[@ryanphillips713]

he put the BHD Instagram FTP equation in🤣

[@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.

[@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

[@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!

[@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!!

[@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.

[@marcdaniels9079]

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

[@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!

[@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.

[@rcs2003]

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

[@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?

[@Mussikmann]

Gotta love backwards hat Dylan :D

[@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.

[@andrew66769]

Too long, didn't ride, raced on zwift and went after KOMs instead.

[@oldanslo]

KOMs are easier when the segments are 100+ miles.

[@andrew66769]

@@oldanslo the longest segment in my entire area is 2 miles(flat). So everything here is a v02 max effort or above.

[@cornishalps9870]

@@andrew66769 just make some longer ones

[@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.

[@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.

[@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.

[@Zyzzyx42]

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

[@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 😜

[@localbikehero]

legend

[@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.

[@MichaelGranataDivorceLawyer]

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

[@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.

[@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.

[@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.

[@pmckeown38]

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

[@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!

[@1carusjohn32]

Dylan, what percentage of ftp do you consider these base rides. In one of Friels books he goes off of heart rate, something like 1hour FTPhr -30bpm. His argument is that you dont have to keep moving your FTP up as your fitness improves, you just start getting more watts for the same amount of beats. But , back to my point, as talk of Z1/Z2 in different models is somewhat confusing. In my case FThr is about 170bpm so he is recommending 140bpm..... which I feel is a bit quick and tend to stay 130 - 135 . My FTP is 380 of course ( LOL) (257W) and at that range I get 210W so about 82% of FTP. ( Note... I did a fair amount of work Oct to Jan at this and moved from 170w to 210w over that period ) A point that Friel points out is doing this base stuff right at the the top end of your aerobic system to get most bang for your buck, so additionally , do you think you can do these hours at possibly too light a load?

[@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.

[@dhldt1021]

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

[@mickfaragher7897]

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

[@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.

[@matthiasvandenbergh849]

Hi @Dylan Johnson, I really like your video's. But I'm really wondering why you do so much tempo training in this video. Because many of your other videos (as well as the science they're based on), state that you should best train either at endurance pace or do HIIT intervals, not tempo zone. Can you explain this ?

[@matthewchapman3201]

How did your ass handle so many hours on the bike? Seriously. Despite all my efforts (proper chamois, cream, saddle fit etc.) this is the biggest thing that causes me to need to rest/ cycle less.

[@eamonn9882]

Great detail and monster hours! Tempo zone for me is ~76-89% FTP, (using the Coggins 6 Zone model) Tempo @85-90% FTP in the 3 Zone model would that not be classed as sweetspot? 🤔

[@XX-is7ps]

Sweetspot isn’t a training zone in the 6/7-zone model, it’s just a description of a range of intensities that overlaps both upper z3 and lower z4

[@glenngundermann2433]

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

[@CarlosSilva3]

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

[@RossTheNinja]

I held 400w for one minute last week and was over the moon. I think I weigh more than you.

[@danmc7815]

I held 300 watts for 2 minutes yesterday and was pretty happy about it. AND, I know I outweigh Dylan, by a bunch.

[@gwhockett]

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

[@OctoBud]

You mentioned Xert and Trainingpeaks, they look to me like they do similar things, both are quite expensive, I do like stats though. Long term goal is to do gravel racing and audax style races.. Do I need both, and if I went for one option whats best?

[@superstrada6847]

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

[@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.

[@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!

[@leeseoWestport]

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

[@mattphillips2612]

This is gold. Thank you.

[@Fred_Nice]

I am in month 3 of a 4 month base period. Kept my HR capped just below LT1 (which is 130bpm for me) the entire time. I did a test this week to see where I was and I now have an all time high FTP, all time 5 min, all time 1hr and all time 2hr power. It's like magic, it really is. Out of curiosity, how did your base hrs this year stack up against previous years? Did you increase the hours dramatically.

[@jasonmcgrody9472]

It seems so counter intuitive. Ride low and slow for better power. But it's all aerobic work and Dylan mentioning mitochondria formation seems like a good explanation.

[@Fred_Nice]

@@jasonmcgrody9472 Yes, I get the science and it makes sense. It just feels so weird.... It's like you're cruising for a few months and then pow, you are faster than you've ever been.

[@kp-dr7tt]

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

[@doughall2910]

What do you consider your Z2 range? HR? % of FTP? Both?

[@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.

[@cyklandetidsoptimisten]

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

[@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

[@klb1165]

Hi Dylan, thanks for the video, really enjoyed hearing about those monster weeks! I was interested to see you include "Tempo" intervals - 85% ish. Isn't this riding in that "grey zone" - zone 2 in a 3 zone model? Sort of Sweet Spot type intervals. I got the impression from recent presentations that you didn't feel that they are a great idea. I hope you can reply but if not, no problem - it's likely you'll be on the bike clocking up more massive weeks!

[@alembiqueONE]

I think he was saying that it’s not beneficial to do the majority of your training at that intensity, but you if you use it sparingly there’s nothing wrong with it, after all if you race long distances, you’re gonna spend a lot of time at that intensity.

[@kennyckees1986]

I had the same thought, i've been riding z2 (7 zone model) with 1 or 2 treshold interval sessions per week, but tempo rides are my favourite ones.. Would love to add them to my training plan occassionally. I've never heard Dylan talk about tempo rides before afaik

[@vnderrr]

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

[@ProfessorSteez]

For somebody who has previously trained high volume before, it seems pretty reasonable to hit 1100 TSS on 20-22 hours per week. You were doing about 36 TSS per hour, but you can hit 1100 in 22 hours with 50 TSS per hour (70% of FTP). Any reason to ride lower than the middle of zone 2 in the Coggan model?

[@jasonmcgrody9472]

The Coggan model is just a math guess at training stress. I actually think it's easier and less stressful to go lower than 70%, about the 60-65% that Dylan did. Mentally, 60% is really easy pace to maintain.

[@ProfessorSteez]

@@jasonmcgrody9472 That’s true. I feel like all training is unless you’re lab tested or do 60 minute FTP tests though! When I was well-trained I could ride 70% ftp all day long, but like you said it was mentally fatiguing (at first at least). I know Dylan tracks CTL too and was curious to why he keeps it so easy. 135 is nuts, but I wondered why he rode so easy even if there was wiggle room to push CTL even higher than that.

[@yahhi12]

50 TSS per hour in 22 hours is 1100, right, and that is 50% FTP per hour not 70%.

[@ProfessorSteez]

@@yahhi12 Don’t mean to sound rude haha but that’s not how TSS is calculated. If you ride at 50% ftp, that’s an intensity factor of .5. The formula for TSS is (IF)^2 * 100 * hours. So, 1 hour at FTP is (1)^2 * 100 * 1 = 100 tss. 1 hour at 70% ftp is (0.7)^2 * 100 * 1 = 49 tss. 50% ftp would be 25 TSS per hour

[@jasonmcgrody9472]

@@yahhi12 What JB said.

[@comtruise9779]

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

[@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.)

[@JSSBBB]

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

[@ameragic3619]

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

[@oscargugi6854]

Keep these videos going please!!!

[@Chris-hg1ii]

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

[@tonycrabtree3416]

Solid analysis!

[@chempowr]

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

[@jpcjpc69]

At one point you talked about a "Failed" training session, but I wasn't clear on why you considered it a failed session? Also, just a few ideas on things you could throw in for future videos - for those of us who are just starting out training with power, etc - some tips on how to manage / measure power targets while you are riding, etc. example - 3s power vs 5s power, how often do you look down at your power numbers on your bike computer when training, if you are targeting 300 watts and you are on rolling hills, do you actually try to hit 310? How generating power on flats is different than on climbs (I find hitting the same power on flats super hard).

[@andrewbonhomme8069]

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

[@steveloyd2723]

Super interesting! Thanks for sharing.

[@EK-mx7zb]

I was going to say...where's the gym leg workouts? But you got in a quick mention. Impressive mileage!

[@DinoTrackmania]

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

[@garyprince9456]

Great to see what you did in the base season.

[@RGCastro7]

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

[@adriantan205]

Incredible stuff and please keep the videos coming.

[@josemanuelvalverde9342]

Please, make a video on Xert!!!. As in your case it nailed my ftp

[@ironmanwg]

definitely need more training update videos

[@cyclingfan5683]

Reverse periodization may not have studies to back it up but what about MVDp or Van Art? Big cyclocross season where intensity is obviously crazy high than 4 weeks of high volume (usually training camp) and look what they’re doing 🤷🏼‍♂️

[@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.

[@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.

[@Wofinet]

Thanks. Great video. Thinking about how to find this much time. 😳. More training vids on your training please

[@CryWolfFilms]

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

[@frankreyes4]

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

[@davidvantrump9073]

Excellent video! Thanks for sharing.

[@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!

[@donhicks1437]

Did I notice a little sweet spot training? TR as well as others had a quite a rebuttal to your previous critic of TR. I believe Dylan does more than just read the headlines of his research.