How pro cyclists ACTUALLY train

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Pro cyclists are living the dream - they look cool, they ride fast, and they get paid loads.
Except, is it really that easy?
Is it all cafe rides and training camps?
Is it really hard and lonely work?
Or is it somewhere in between?
Come along for the ride as we're going to take a look at how pro cyclists ACTUALLY train!
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WHO AM I:
I'm Rich, a former professional cyclist living and working in the UK. Between 2009 to 2013 I was fortunate enough to represent Australia and win a few cool races along the way. I make videos about cycling, training, and fitness.
GET IN TOUCH:
If you’d like to ask any questions, I’d love to hear from you. Feel free to email me at [e-mail] and I'll try my best to get back to you quickly.

[@lisashiela9137]

Performing 80% of your workouts at a low intensity and 20% at a higher intensity. This polarized approach, is now widely accepted and growing by coaches and athletes around the world.

[@spokedhq]

Yes and no. It is becoming more known. Based on your experience, what's the min. amount of hours should you train per week to implement the polarised approach? Rich.

[@simple4586]

@@spokedhq IMO, 2 to 3 hr session on the trainer twice a week for their VO2max . 2 to 3 times of lower body strength training in the gym. Then about, 1 day for on the road training with specific distance based on target intensity or time. i think, it would we need to also look at what the avg watt/hr the rider can output on different scenarios. This would help identify where the cyclist is weak at and can be used as a measurable training volume rather than just looking at the hour. Periodization has been the most successful for most people. This training is the most accepted in weightlifting as you can easily control fatigue and easy to track progress.

[@spokedhq]

@@simple4586 thanks for sharing! I appreciate it. For the everyday rider, I think 2-3 hours on the turbo might be out of reach with everything else going within their lives. Agree if people can work on some strength training it's beneficial. However, if time is limited it's better to focus on the bike instead. Working out strengths v. weakness based on duration that is aligned to goal demands is a great way to measure progress. People do focus too much on their FTP, but I like it as it's simple and easy to replicate (not easy to ride 😅). Periodisation is successful, but it takes a degree of discipline to implement. We always get caught up thinking, more is better. Rich.

[@simple4586]

@@spokedhq So far my training principle works, and you're right about discipline. My example necessitates the use of a power meter and is targeted to amateur/ pros. For an everyday rider, just riding is enough. I prefer using their FTP vs gradient to see improvement as peak power can only really be maintained for very short amount of time and its not a reliable source of measurement. EDIT: About the turbo thing, doing maximal effort intervals of up to 90% for 30 to 45 mins can also be done, it should be done during the peaking of a cycle to test on how much has increased. I dont rec it during the beginning of a period where we need to ease into things first. I rec at least 1 hour with varying efforts of about close to 70% to 75% max effort and avoid going to failure at the beginning of the cycle. That should be sustainable to the avg rider who has a bit more time than the busybody. As time passes, just increase the level of intensity and adjust the outdoor training. This way the avg rider can still enjoy the outside more often for longer periods.

[@spokedhq]

@@simple4586 thanks for sharing. You've found the method that works nicely for your body 👏 I do believe for the every day rider who is limited on time, following flexible and personal structure will yield great benefits. Even if they have 4 hours per week, you still need variety. Not every session can be full gas. I agree, the timings of these tests are important. I do suggest riders to create a power or Stava profile across different durations. Then in training, when you know your power/pace across the different durations. You can ride half of it and still get a good feel to see if you're improving. Plus, it provides nice insight about your recovery going into your key events. May I ask, what your ambitions for 2023? Rich.

[@bee_whisper]

this is a great gem of a channel and yeah 2023 i want to learn how to properly train as i feel like i could be a good cyclist if i put some effort in .

[@spokedhq]

Thanks for the feedback 😊 My number 1 tip is to enjoy the process of striving to improve. The outcome will look after itself, and you'll be proud of the effort you put in. What are your goals for 2023? Rich.

[@falklevien]

Great video and great insight. It's hard for me to fathom how pros can actually fuel their training. The sheer amount of food they gotta consume... I myself train between 15 and 30h a week pretty consistently, the vast majority in z2. And even with my meagre power, getting in those 4000 to 6000 calories a day, all while not upsetting the stomach isn't easy. Can't begin to imagine how riders who have to do almost twice my power just to hit low z2 keep up with that.

[@spokedhq]

Thanks for your feedback Falk! It's amazing how they can achieve it. Like you would build a training plan in that it needs to be progressive, the same principles are applied to increasing your carb consumption. I would start off slowly, even if it's an extra 3-5 g per hour. You don't want to force it 😅 Plus, it's trial and error in whether you can handle more carbs through drinks v. food etc. You need to find what's right for you. Perhaps, we could cover this in a video? Rich.

[@falklevien]

@@spokedhq Yes, that makes a lot of sense. Gut training is like any other training, I reckon. At times I try and eat high carb, at times I try and get loads of fructose to train absorbing those, but at times I also do really long and steady rides fasted. Learning as I'm going along. Absolutely, a video about that sounds like a brilliant idea.

[@spokedhq]

@@falklevien sounds good! We'll add it to the list. Thanks, Rich.

[@subhoghosh7620]

I just discovered your channel and love the way you explain these topics. Keep it up👍

[@spokedhq]

Hey 👋Subho. Thanks for your feedback! Are there any topics you would like us to cover? Rich.

[@Kitkat-wp3yg]

I remember you and your dad when I use to race for pcc. I remember your father cause your father was in my fathers race 😂 remember your dad riding in state titles at dunc gray velodrome. I was your age but no where near as good as you . Good to see your doing well and I hope your KZbin channel succeeds!

[@spokedhq]

Oh wow. That's definitely a few years ago now! May I ask your name (or even your Dad's name)? Rich.

[@spokedhq]

@@Kitkat-wp3yg it definitely rings a bell. I believe the dunc gray velodrome has shutdown now? I hope you're well. Rich.

[@tomaszturkow2981]

Subscribed! Good luck with developing the channel!

[@spokedhq]

I appreciate it, Tomasz. If you have any training or nutrition topics you want us to cover. Just shout. Rich.

[@stephenmcfadden1193]

Excellent introduction video, and a great app. Looking forward to more insights like training plans.

[@spokedhq]

Thanks for your feedback Stephen. I appreciate it. If you have any training or nutrition topics you want us to cover, just shout. Rich.

[@Remymail]

Good stuff! Sound proof that room a bit more.

[@spokedhq]

Thanks for the feedback Steve. I agree, I can do a better job with the sound quality. I bought some Rode microphones, but still figuring it out. Will make sure the next one is better. Rich.

[@garrettchurchey]

60g carbs/hr seems to be the absolute minimum for pros. There are talks of pushing nearly 120-140g carbs/hr during super intense race stages.

[@spokedhq]

Which is phenomenal! Being able to consume that amount is like a super power. Rich.

[@cornishalps9870]

Bruh I race on 20g/hr for 3 hour races.

[@spokedhq]

​@@cornishalps9870 Imagine how you would have gone if you bumped that up 😀 Rich.

[@hansarnbjerg738]

Looking forward to see more videos on how to build power over 3-4 months and if i have 10 hours available on the bike every week, how much do I actually have to spent in or above FTP threshold and how much time in zone 2. And if my zone 2 i the intarval from 132 - 179 WATT where in that zone should i be? To be there is big difference do a 4 hour ride at either 132 or 179. Can you guide me here?

[@spokedhq]

Great question Hans. For me this all depends on what you're training for and then analysing what are the key demands. Based on these key demands, you then shape your training around these / create benchmarks to help measure progression. Let me know what you think? Rich

[@ryandorris7144]

Looking forward to some training tips from your channel when it comes to criteriums.Keep up the great work liking the channel.

[@spokedhq]

Thanks for sharing Ryan. We can look to create a video on how to prep and race a criterium. Rich.

[@TheTheist]

I've got my resting regiment down, and that's about it, lol.

[@spokedhq]

What does your resting regiment look like? Rich

[@razorree]

with longer rides (or more intense), 90g carbs per hour is normal

[@saracen888]

This is gold

[@spokedhq]

Thanks for your feedback Saracen888. If there are any training or nutrition topics you want us to cover, just shout. Rich.

[@danishmohd3934]

Hi there im from south africa my problem is saddle pain in my glutes when im riding straight roads but non during uphill or downhill any advice about it i would appreciate im 40+

[@Bultish]

you had me at actually 😂😂😂😂😂😂😂😂😂😂

[@spokedhq]

And how do you train Josef? Rich

[@MultiGjuro]

Bravo!

[@spokedhq]

Thank you multihjuro. Are there any other videos you want us to cover? Rich.

[@bjrnfrengstad4745]

To be a top athlete, the way you train HAS to be different than the average/good cyclist. There are NO single answer or solution, as we are all different. However, doing the same training over and over again, over a long period of time, is NOT the answer. Mixing up your training and how you periodize is CRUCIAL. How you do it varies, depends on your goals. Less than 1200h a year will not cut it. Wanna be a top athlete...? Live the life of a top athlete, 24/7.

[@spokedhq]

Yes, to be at the top you have to sacrifice a lot to reach those heights. At the same time, find joy in the challenge of striving to become the best. Rich.

[@bjrnfrengstad4745]

@@spokedhq That`s true. The desire to become "the Best", a silly statement really, it HAS to come within, from the heart. I prefer to say reach you max potential, there are lot of "sacrifices" that is needed to be done. To some, it might not feel like you are sacrificing too much, it is how you structure your day. And your words of the necessity of having fun, is a key element. I would say genuine curiosity as well. You have to understand what it takes, you have to develop your talent along with your potential as well. I wish I never gave up on my dreams, BIGGEST regret of my life! But being a coach is just as giving. :)

[@spokedhq]

@@bjrnfrengstad4745 it's a journey not for everyone. From my personal experience (and I didn't reach the top), it's as much as a mental game than physical. That what makes sports people so great in identifying the positive out of the "negative/learning" experiences. It's great to hear you you're loving being a coach. It's a very satisfying experience. Rich.

[@bjrnfrengstad4745]

@@spokedhq So true, it is not for everyone. It definitely is a mindset, many are just born with it. VERY difficult to train if the heart, passion and heart is there from the beginning. I was "close" to the top in my sport on good periods, but just couldn`t find my way the last bit. I have learned from that, and are valuable assets, competence and lessons I learned along the way, which is give to my athletes today. There just aren`t only good times and periods, downtime periods will arrive. If you learn from them and tackle them correctly, you will become really strong.

[@spokedhq]

@@bjrnfrengstad4745 well said.

[@waynesmith4589]

Great video Rich , love your content, sound advise, trouble is active people tend to make decisions from the heart and not the head, curbing that enthusiasm is difficult.

[@spokedhq]

Thank you Wayne for taking the time to share your feedback. It's always a tricky balance. Curious, are there any other training or nutrition topics you would like us to cover? Rich

[@markwilliams7381]

Damn the audio is low

[@spokedhq]

I know Mark. It's terrible as this was one of my first videos. Since then I've invested in some proper equipment. Thanks for watching . Rich.

[@livestrong1154]

au ra yle xaaaaaaaaaaaaaaaaaar