How To Create Consistency In Your Training and Get S**T Done

[@scerni37]

I follow a plan. Use HR & RPE. No pwr. Plan based on hrs for yr broken down in blocks and weeks. Use Ave kmh x hrs and get my approx distance measure. Only a measure. Not a goal. ST Goal determines mix of rides per week. Some z2. Some intense. Some skills. LT goal influences types of rides in ea block. Have markers I'm trying to reach. Repeatability is key. Main thing is to smile & enjoy but am doing it with a steely focus. You da best man.

[@BulletproofCycling]

Awesome Steven - thanks for sharing

[@elmerrichardson6413]

Great vid coach! I have a 2 hr. training window every morning of the week except Sunday's. I usually ride 1-2 hrs. Mon-Fri on indoor trainer. On Saturday endurance ride of at least 2 hrs. I'm 63 yrs old, I don't race just want to hang with my cycling club. I average 7-8 hrs. a week in the saddle. You're spot on.....consistency is the key!

[@BulletproofCycling]

Love it

[@iang2868]

Excellent video Keep up the good work

[@BulletproofCycling]

👍👍👍

[@petersteadman841]

Cheers coach, needed that

[@BulletproofCycling]

👍👍👍

[@chriskahlson]

Every 20 hours I cycle at FTP-1 & 2 for just under 4 hours or just under 60 miles on farming road false flats on a 48x18 fixed gear and upload to Strava immediately, the target is 1000+ miles a month cycling about 20 hours a week with exceptions bad weather days.

[@BulletproofCycling]

👍👍👍

[@mokotramp]

Great short video, Skoda! 👌

[@BulletproofCycling]

Thanks! 👍

[@MichaelMurphyartistpaint-zy8pk]

Amazing

[@dustinsanders2175]

Thank you for sharing this video - it is very motivational! I was hit by a car last year and I've struggled to get back on the bike consistently. All of the jump cuts, words, pictures and movement on the screen made it difficult to concentrate on what you were saying. Maybe put less on the screen and have less movement in the video/on the screen? I love watching your content and appreciate everything you share. Thank you!

[@BulletproofCycling]

Thank you. Just trying out new ideas

[@AdrianDelgado-ff5qe]

Hello coach, as always great videos, do you have some tips or fitting process for MTB riders? Thanks!

[@BulletproofCycling]

Coming soon!

[@johnlampkin1357]

Love the videos ! Is there a way to figure power to weight equation. With hrt rate , do not run a power meter right now ?

[@BulletproofCycling]

No we don’t use that as a metric.

[@muhammaduzairfazloodeen5857]

Hi Coach. This is not entirely related to what was spoken about in the video but I heard you speak (in different video) about training for 3/4 weeks and increasing training time by no more than an hour then taking a rest week (after 3/4 weeks). Do I add more volume after rest week or bring volume back down?

[@BulletproofCycling]

You are using that to find what you time is available that you can match weekly. Work with what you have!!!

[@f2.8-]

Hey Coach. The other day I was watching one of your older videos of a year or two ago where you talked about FTP and watt/kg and it got me thinking. You said watt/kg and being light is important. I was wondering if someone can actually be TOO light to perform well? I'm a male in my early 20s and weigh around 57kg at 180cm and I've never been over 60kg. My FTP is relatively low (255w), but the w/kg is around 4.4 w/kg. Will I be better off trying to gain weight and get my FTP up at the same time or can it be beneficial to be this light? Most of my races is quite a lot of climbing. I'm not sure what the best approach will be as some of the older local guys with only a 3.5 w/kg FTP makes it look like i'm not even trying. They are a lot heavier than me with an FTP of 380w to even 420w. It's frustrating getting dropped on climbs by these big and heavy dudes while I'm the lightweight noodle in the group. Even at only 3.5w/kg FTP they manage to get on the podium at National Champs each year.

[@BulletproofCycling]

I wouldn’t change that much. Your w/kg is big but you may have lower absolute power than the bigger guys. Focus on your training and eat well so don’t waste any lean tissue increases. Remember that in the hills you have an advantage so don’t cruise - push hard when the terrain suits you! Some TdF winners in the past lighter than you but not as tall.

[@f2.8-]

Okay thanks@@BulletproofCycling, I will keep that in mind. Appreciate your adivce!

[@rioblast]

Hi coach Scott. I've been using your training workouts "Zone 2 Strength Cobble", "Zone 2 the Drift". They are set at 160W for me as my FTP is 222W. On my Garmin this translates to approximately power zone 3.0. I will then be at my heart rate zone 4.2-4.5 during the whole workout. Should I be in heart rate zone 2 during these workouts? Am I doing something wrong, should I lower the resistans until my heart rate goes below 4 or even zone 3 to get the benefits of a power zone 2 effort? These workout are almost as hard as the Purge, Egg, Yo yo or VO2 indoor extender training workouts I also have got from Trainingpeaks. Or is my FTP wrong? I've done Zwifts ramp test twice with the same result.

[@5tanw0rr311]

Coach… do you use the same numbers for this sub maximal? Say you use the same weight and power number even though your weight might fluctuate?

[@BulletproofCycling]

Same power 👍👍👍👍

[@michaelsingh843]

Hi Couch. Im struggling finding what to eat on the bike. Dislike energy bars, stomach cant handle too much energy drinks.

[@BulletproofCycling]

I am presently using a bar created by Nakd. It’s not a sports bar. The sports bars that work for me are OTE.

[@gally7890]

I had the same problem.. felt sick after a bars or gel. Nowadays I make my own rice cakes following EF education KZbin guide... With my own flavour twist. I wrap them in foil and freeze them... Then simply defrost in the back pocket and eat on a longer ride. It might not be for everyone but I would recommend trying it.

[@michaelsingh843]

Thanks Couch! Nakd bars are sold locally however you have pointed me in right direction.

[@michaelsingh843]

@@gally7890 thanks, im too lazy to do that but you gave me an idea

[@mt5150e]

Have you tried malt loaf or making your own flapjacks (loads of recipes on the web)

[@derekhobbs1102]

Sub titles now? I can understand you at 1.5 playback.

[@BulletproofCycling]

😂😂 they weren’t supposed to be there - watch out for Spanish version 😂😂

[@matlindell5022]

Hey coach.do you think it’s better to train low zone 2 for a longer time than high zone 2 for a shorter time ?thanks

[@the318pop]

How long are you talking? If you can't maintain your upper Z2 for 3 hours then is it really your upper Z2?

[@BulletproofCycling]

If you have more time then always use it 👍👍👍

[@matlindell5022]

@@the318pop 90 to 120 minutes

[@the318pop]

@@matlindell5022 then why not upper Z2?

[@tonynekrews]

Subtitles??

[@BulletproofCycling]

You can use captions - KZbin provide

[@tonynekrews]

@@BulletproofCycling No, don't need them 🙂, I meant they seem to be on by default for this particular vid