Good Habits to Grow Your FTP plus Pro Tips for One-Day Races (Ask a Cycling Coach 237)

[@andrewbrown6462]

Amber’s advice on habits and specifically keystone habits is top notch

[@jordandupont7430]

Jeff just made a new channel of full race videos with no commentary - NCC - Full races

[@drewd9985]

Love that Nate, who is doing so many things and has rituals to aid his training/performance/state of mind around training/etc., is essentially over-consuming caffeine, reducing its effectivity to the point that caffeine is probably only bringing him from a depressed state into a normal state rather than from a normal state to an elevated state. Amber is right - listen to her about holding the bars. If you over-grip the bars on cobbles, it wastes energy, results in more arm and shoulder tension which badly affects your head and vision down the road as well as severely fatiguing your hands. Grip lightly, as if your hands are a tube just bigger than your bars, with the bars moving around inside that tube and use your flexed elbows as shock absorbers, going with the ups and downs rather than fighting them. Control movements of the rear wheel with your hips/thighs as you pedal and keep your front wheel pointing where you want to go - don't over-fight or over-control the front end - it's not as safe and is very tiring. You can do a lot of corrections with your hips and thighs pushing the rear wheel around - which actually works quite well in collaboration with the strength that you put into the drive on cobbles. Even though the pros look smooth, they're often not - the bike might ride in a straight line, but like a duck swimming on a pond, there's a lot going on to keep that bike going straight. Although, Flanders cobbles aren't bad - no need to double tape. There's probably only a couple of sections of cobbles in Flanders that have some reasonably gnarly cobbles - and the cobbles are getting better with the resurfacings that have been done recently. The Muur, Koppenberg and the long secteur through Mater are so smooth now. It's Roubaix that you have to really think about and be proactive to ride well. Roubaix cobbles do not in any way compare to Flanders cobbles, except for very, very rare occasions. Definitely wear well-fitting gloves at Roubaix - the faster you go, with the bars moving in the hands, the more friction you create and the more risk of friction blisters developing. Some pros tape their their hands with physio tape to avoid this problem. It's only the great Tommeke who seemed to be able to go bare-handed. It is zero fun riding slowly on cobbles because your hands are worn raw and also zero fun riding fast feeling like you're tearing flesh from your hands. The biggest thing about smoothing out cobbles is to ride fast over them, but that takes a lot of strength / power. Depending on how you push on the pedals, you may need to ride one gear bigger because that will keep more tension on the chain which will mean you slow down less as you hit each cobble equalling easier speed maintenance - however this could prematurely burn out your legs. A reasonably strategy for Roubaix, but not for steep cobbled climbs. If you have souplesse or "easy power" like top pros do, then you shouldn't need to ride a gear bigger. Definitely do not over-fight movements of the bike on Roubaix cobbles. If your bike starts going one way, over-fighting could lead to a fall - there's mud or dust and big cambers between the centre of the road and the wheel 'ruts'. Go with the movement and fix it when you can. There is a sense of 'Zen' flow to riding on cobbles.

[@jw5764]

3 times 4 x 4 intervalls, one distance z2-workout, and the gym doing Squats, Deadlifts and Bulgarian split squats per week has raised my FTP from 260 to 300 in 3 months. Will switch the gym workouts for more distance or some SS when the season gets closer.

[@simonsimon8213]

Try 30/15 or 4x8 it provides better Adaption over the 4x4

[@bluemystic7501]

@@simonsimon8213 Why not both? It seems that a 4x4 would target a higher zone as compared to the 4x8.

[@simonsimon8213]

@@bluemystic7501 yeah i'd Still vary but 4x8 and 30/15 is better

[@bluemystic7501]

@@simonsimon8213 I've only been training with power for a year but what do you think about this theory of mine: we can only get so strong doing intervals of ANY kind. They're all essentially body weight exercises. My theory is that heavy lifting in the gym along with proper bike training is the key to getting stronger and stronger. The gym being the big driving force.

[@simonsimon8213]

@@bluemystic7501 what do you mean with getting strong ? On the bike or General Fitness?

[@TW-fv2zu]

NorCal Cycling race Vids! (And, "NationsNumber1Beast" race vids if you wanna feel what 1st place feels like - WINNER!)

[@Mindblower008]

Rhcp 💪. Indeed GW FONDO is not a race neither, but worth doing!!

[@zyghom]

Nat’s idea of trying everything and seeing what happens is... sick :-) Anyway you diverted from the question completely - not that I did not like the discussion;-)

[@jamiemackay2]

I did the Paris Roubaix and Flanders fondo rides and they really weren’t run as races - you just turned up and rolled over the start line when you were ready.

[@sethfrankel3542]

RHCP Californication...The go to indoor playlist/album.

[@marcdaniels9079]

I have a great playlist but always need AC/DC for the toughest sessions.

[@John-tz2tx]

FTP is ALWAYS awesome.🇬🇧⚽️😎

[@jamieokane989]

. Tiresome ignorance and this is not the place for your sectarian bile!

[@wateim3951]

3:40 wait, so Farva was right, a liter of cola?

[@TheNosarajr]

Maybe add props like have a nice water bottle or grip to demo.

[@petergrewar9773]

What did he say 5:22? “For longer _______”...?? Thanks!

[@jsclimber91]

rest days

[@averydaboy]

I got some race videos too they're not as good as yous tho , also Jeff just started a new channel with full vids called NCC - Full Races

[@19uniden]

anyone know what he said at 3:15?

[@Jeremy_plays_sax]

edit yourname ‘Petit’ and ‘Baxter’ are specific TrainerRoad workouts

[@jimmynickelz]

Should have been titled, "How to go from cat 5 to cat 2 in one year".

[@ponderingfox]

It’s whey more...

[@sonsofjesse]

Hearing a woman speak with such logic and wisdom is music to my ears...Kudos to you.

[@sethfrankel3542]

Yea verily.

[@renaudnormand3246]

WTF... it's anormal for a woman ??? Maybe you should reevaluate your comment, just saying!

[@jamaicacyclingfanatics5897]

A woman? What that's supposed to mean your comment is a bit sexy.

[@Tcurry04]

Adrian Clarke his comment was a very sexy comment ;) lol

[@threeshirescyclist554]

Love to see Nate on keto....solve all his pre/during after eating issues....and he could focus on riding.

[@Northwindbreeze]

If I am not wrong, keto can't do much when comes to training at and above threshold.

[@PhillRS]

Keto for cycling? That would suck...

[@Northwindbreeze]

@@PhillRS I did the experience. It did work well when pedaling for a couple of hours bellow SS. Anything above was short lived but I felt pretty good apart of having high peak power and lost 10lbs.

[@Timmeh2Buck]

Science does not support your aspertame disdain.

[@marcdaniels9079]

@ Timmeh2Buck Agree the studies are really poor and prove nothing.

[@familiekontoen1955]

It does now.

[@surlynguyen]

Wow. You guys were so HOT 8 months ago.

[@tednruth453]

2 litres per hour?!?!?!?

[@CreamyBone]

I have the lowest FTP of anyone watching this video.

[@anirudhs9200]

Can't be lower than mine - 153 W.

[@marcdaniels9079]

Anirudh S you are not your FTP. Enjoy your cycling.

[@pelisinho]

@@anirudhs9200 mine is 143. I win :D

[@markcavandish1295]

Damn... Even non-scientific talk is boring on this channel.