How to Get Fast on a 15 Hour Training Week, The Benefits of Increasing Your Volume

[@WowRixter]

I'm waiting for your Fast on 1 Hour a Week video

[@sillem4337]

It is BRUTAL 1 hour: 20 minutes 100% ftp (because it matters), 20 minutes 40/20 intervals (because VO2Max) to finish do 10 sprints with 1 minute recovery. Last 5-10 minutes spend on chasing KOMs on Strava. You might say that it lacks volume, but who cares. Intensity will do it's magic!

[@DavidSmith-gj2dm]

Sillem strangely enough , that might work for the less genetically gifted ,in terms of recovery . The Cyclist at the top of the pile , can do the volume , whether they should or not is another question, more may not mean better . Hi volume may mean less intensity to get over the intervals .Strange ,as far as I know no one has every discovered the trigger point as to when the body is stimulated to make adaptive change ? It’s probably a lot less than what we have been lead to believe .currently I’m improving .0.1mph per week on 1hour 30min per week, so it’s working and I’m 60 years old ,(not genetically gifted !!) .

[@marcelo5803]

@@sillem4337 lol you ain't chasing shit in 10 minutes after that grueling workout. I'd be dead or going at 1mph

[@yamalink1891]

One of the best cycling channels! Dylan puts sometimes -complicated tech sciency info into layman's terms that even I can comprehend during morning coffee.

[@eric_bones]

I just moved up to training 15-16 hours a week, this video is perfectly timed! Working hard up to and beyond DK200. Thanks for the continuous stream of info!

[@funkydisciple]

Hey man, how did the 15/16 hrs a week work out for you? Did you see significant improvement in your performance?

[@stefangerig5405]

Absolutely one of my favourite Cycling channels, I like that the information are backed up with Facts/Science! And you can see real results (racing) from the presenter himself! The fact that I have wasted my time with channels like for example Durianrider ( Carb the f#% up ) , with little to nonexistent information with value for me as a cyclists, actually shows me, I am heading now in to the right direction regarding information source for proper nutrition and training. Keep the good work up mate! Well done! 👍

[@poochie8208]

great video, as usual. I have noticed a huge difference in performance since moving from a lot of sub-threshold intensity to a polarized approach. As I member of the 40 year-old cohort I can't stress the benefit of hitting the gym enough, had always been reluctant (putting on muscle, increasing weight) but after giving it a try and seeing the numbers there is no question about the effectiveness of those sessions. About this video, can you make a second part dealing with "telling your significant other that you are going to train an additional 5hr a week, and surviving it"

[@WowRixter]

I'm going to quit my job now otherwise I won't get my 15 hours in. I wonder what sacrifices I'll have to make for Fast on 40

[@mateagoston8145]

Or just develop time management skills like Elon Musk's. ;)

[@alicangul2603]

@@mateagoston8145 Have a rich father who owns diamond mines in Africa like Elon also? :D

[@mateagoston8145]

@@alicangul2603 I could have mentioned several other self made billionaries, not only Elon for an even better example. :D

[@alicangul2603]

@@mateagoston8145 Fair enough, they are very very rare but I imagine they exist. :)

[@JoshuaTootell]

I was training for years with 20+ hours a week while working full time (plus OT), and taking care of the home with two horses in the back yard. You can do it. You just have to look at the bullshit in your day and cut it out. I haven't watched TV in years. Edit: I work a blue collar, manual labor job (HVACR), so I'm not sitting at a desk all day.

[@Savonge]

that "Meh, I like my plan better" :) at the end LOL so true... really sums up my feeling watching the video, I know what needs to be done but prefer just to have fun on the bike. great Video Dylan as always ! thanks...

[@RobFinch1971]

Can't believe you keep giving this valuable knowledge away for free, but grateful that you do. Currently I train about 10 hours a week, all on Zwift because the UK has a storm every week. Following your FTP builder plan, 21 watt increase after first block, second test in a couple of weeks. I am new to structured and periodised training.

[@mikehammersley3489]

Great video! As a triathlete, I love to pick up little nuggets here. Your research and data gathering mixed with your advice is top notch.

[@isaacliftsandcycles]

I moved to a country in the Middle East and left my Felt road bike at home. I have a very physical day job and managed to get out for a ride 7-8 hrs a week, plus 2 solid gym workouts during the week as well. I've been here for almost 3 months. Over the course of the last month, I've went from 1hr - 6 days a week, on an indoor spin bike, to 1.5hrs - 6 days a week, to 2/2.5hrs, 5/6 days a week. Now I'm taking a full week off to recover and relax. Miss my road bike, but I'll be back home in 6 months. In the meantime, it's back to 1hr 5 days a week on the spin bike, followed by progressions the following week. Really enjoy your channel Dylan, thanks for the effort you put into it and all the priceless content / info!

[@wbaareshit1981]

I could cry 15hrs I only have 5hrs spare a week and that's getting up 2hrs early before work

[@edgarpereira4865]

I train from 21:00 to 23:00.

[@mrsmartypants_1]

who Its Me: 5 spare hours total? Or 5 spare hours specifically for bike training? If it’s the former you should contemplate an entirely new lifestyle and job. Life is short and a one-way trip. I came to a crossroads years ago - high pressure job, wife, kids... Said screw it. Jettisoned everything but the kids. Best decision I ever made - 1/3 the salary. 5x the free time.

[@wbaareshit1981]

@@mrsmartypants_1 5hrs bike I'll do more when weather gets better I don't race just like getting those strava KOM

[@syrus3k]

Yeah my life is like this. Not sure giving up your family is worth it to cycle, but it is hard. Dylan has a video on 6hrs a week, just try that... I also have wondered if it's better to give up sleep and ride... Still not sure.

[@mrsmartypants_1]

John Hunt: I didn’t give up my family lol. I wouldn’t do that. I gave up one uncooperative, argumentative wife. A wife does not a family make. Ditto for an unreasonable husband and father. My wife became a minor part of the family due to her behavior and unreasonable needs. She paid the price. Ditto for the former job.

[@TunaTheMiner]

ah, now this is a video I've been needing!

[@bosschu]

that Williams bro leadout video is always epic

[@jasonlam8243]

THanks for your video and research. I am a new cyclist that is trying to work up to 15 hours a week excercise, my longest was 12 hours for 1 week and my legs were gone. I had to take a week break for it to heal haha!

[@harsdensus88]

Waiting for Fast on 1 Hour 30 minutes

[@TheAndreMD]

Life is full of coincidences! This morning I watched 3 or 4 videos from you and searched on google for some 15 hour training week samples since that is the time my gf has availabe. fast forward 3 hours and you upload EXACTLY what I needed :) Cheers for you great work! Future topic suggestion: Weak glutes development/activation. I train quite a lot and I'm finding that my glutes are weak and my tt power is quite low :/

[@LucaBonato]

Physio here. It's physiological to have different patterns of activation in hip extensors ( harmstrings and gluteus maximus ) in asymptomatic population. "Professionals" that teach you to "activate" your glutes are bollocks... Try hip thrust for optimal glutes activation, also work on your lumbar lordosis ( girls with high heels have a pronounced butt because they just have more lumbar lordosis )

[@TheAndreMD]

@@LucaBonato Actually I have lumbar lordosis since I can remember! Hip thrusts vs bridges, what do you recomend?

[@insquares]

A couple suggestions from my recent experience with weak glutes - 1) get or check your bike fit. You may have your saddle too far forward+high 2) look up on youtube for exercises but make sure you're activating the glute by putting your hand on the glute to ensure it fires. With bridges, etc. it's easy to use your hamstrings instead. These exercises are small and don't have to be to exhaustion or a huge range of motion. They are to 'wake up' the glute.

[@TheAndreMD]

@@insquares thanks, actually I ride quite far forward!

[@NinerBikesOfficial]

Great advice from a great athlete!

[@Sparkyz480]

Whatever happened to this bike brand?

[@lejendpolevault5345]

Dylan, I've been watching/ researching cycling fitness "coaches" for a while, mainly in the MTB scene and was losing hope. You are the first and only person I've seen that understands training principles and methodologies, I thought the entire industry was filled with frauds however, you clearly understand how to pull a programme together, you know what you're talking about and you communicate very well. I'm assuming you've had some good coaching yourself but I'm honestly struggling to find others to learn from in building cycling specific programmes. Thank you for the great videos.

[@pradeepinside3893]

Check out Tom bell as well for another MTB racing coach. These 2 follow a very similar path.

[@l0ngb0ard]

I dont normally leave comments or even hit the "thumbs up" as I watch your videos while zwifting. Please consider this sweaty thumbs up as approval for all the content on this channel! keep it up!

[@piotrkobus442]

Brilliant content. I didn't know, how to incorporate the gym, in the plan in this period. Thank You.

[@KingDavinci07]

Right now, having no time to do base training due to short time in home I’m struggling on deciding on going straight for intervals or keep trying doing volume but I don’t have the base in my legs to put that pressure yet.. and bamm you upload this vid :3 thanks

[@rubybenedict3872]

I’ll be sure to tell John Croom that I’m doing whatever backwards hat Dylan says. To heck with that training plan he writes for me each week.

[@dho]

almost done with college and just signed for my job so i'm big chillin and ready to put in the miles again. put in 4 hrs running and 4 hrs bike last week. took it easy today and so i think i'm due for a hard day tomorrow and gym the following day, going to try to aim for 10 hours total this week. this video was a good wake up call for me, i almost never do 15 hours a week. i race at a C's/cat 4 level and i'm pretty sure the reality that i always hate facing is that i just don't spend enough time out there

[@michaelthomas4172]

You have a few great videos on getting fast with 5, 10, and 15 hours of training per week. One of the training guidelines you tend to promote is cross training. It would be great to look at how to construct a 10-hour training week for someone that enjoys cross training or competes in duathlons. Would this look something like the following: -Monday is one hour (zone 2) on the bike with cadence drills. -Tuesday is 60-70 minutes of running with 30 minutes of pace work or speed drills. -Wednesday is one hour interval or big gear day on the bike. -Thursday is 60-70 minutes (zone 2) running with a focus on cadence and form. -Friday is two-to-three hours on the bike (sometimes endurance other times more intense if you do a group ride. The intensity would change the structure of Monday and Wednesday). -Saturday is 120 minute run (zone 2) with a little pace work if you feel good. -Sunday is a recovery day that consists primarily of PT, light bike, light jog, etc. or an hour of work split across the entirety of the day. This model assumes a season where you aren't focused on as much lifting, but I would be interested in your thoughts on structuring for offseason as well. I suppose another assumption is the prioritization since this splits training relatively evenly, but doing running to support cycling might shift the structure towards a 70/30 model where runs are 45 minutes or less at a consistently easy intensity to allow for more intensity with the cycling.

[@DokterDriesy]

I was recently suggested by someone to check out your chanel, and man am I blown away by the content. Please also consider putting the audiofiles on Spotify or somesort, since these videos are ideal during the commute :-)

[@howheels]

Can you comment on the difference in training impact of performing a single, long endurance ride vs. split workouts morning and evening?

[@brianm6608]

Another great video. When can we expect to listen to your episode on the new CTS TrainRight podcast?

[@DylanJohnsonCycling]

Hopefully soon.

[@teamswag1949]

This is what I desperately wanted. Thanks.

[@geoffreyanderson4719]

Thank you for always reviewing many independent papers as you seem to do. It's a key way to overcome the selective reporting problem (ie, hack and corruption) occurring in many scientific and industry papers, unfortunately. Simonsohn+ illustrated the problem in "P-Curve: A Key to the File-Drawer". Carry on!!

[@jbratt]

One of your best videos to date...the Dirty Kanza recap was great too : )

[@dskordo]

Cheers Dylan. You've pissed off many of my friends.... because your training strategies, resulted in them getting dropped. Keep up the good work.

[@bob50563]

Sorry Dylan but there is absolutely no way I am sharing these pearls of wisdom with any of my rivals...I mean friends! Brilliant video, many thanks for sharing.

[@MyHolyhandgrenade]

Would love to see your fast on 20 and 25 hours in the future

[@DylanJohnsonCycling]

Planning on it! I don't know how popular it would be as that's approaching pro level hours and most people don't have time for that much volume but it'd be Interesting nonetheless. That's my typical range and perhaps I could include more examples from my own training.

[@MyHolyhandgrenade]

@@DylanJohnsonCycling Good! I think it'd be interesting to hear how you and other pros train; examples help. At least we'll know what to do if we quit our jobs and train full time - it's nice to dream

[@DutchDuke88]

Great channel! So useful for my training! Thank you for it. Could you make a video about overtraining? In lots of videos youre talking about preventing yourself from being overtrained. But how to recognize symptoms of Non-Functional Overreaching and/or the Overtraining Syndrome?

[@virtualfitnesstv]

Amazing information and details towards increasing volume. Awesome job.

[@10789macca]

Good video Dylan. Since tri season is peaking in Australia, I'm about 16 to 20 hours. I'm also working as a firefighter, and I find that if I get a full on house fire and it's go go go, I'll use that as my high intensity session, as I wouldn't be able to back the next day from the demands of the job.

[@sillem4337]

But what will be more beneficial to FTP increase, 2h of Sweetspot work vs 2h of zone 2 work? Should I treat sweetspot as a high intensity or as moderate zone 2 ride? I like to add hour of zone 2 after sweetspot workout and ride sweetspot as a replacement for long rides (I do one a week zone 2 3h+ ride).

[@richardggeorge]

Sweetspot (zone 2, in a 3 zone model) just makes you tired, ie. generates autonomic stress for no extra gain over zone 1 work

[@sillem4337]

@@richardggeorge Really? Because SS is meant to be generating high gains with low stress (similar gains as threshold intervals but with lower expenditure).

[@Svenmpa]

Man, you are speaking the truth, I know that, but for someone who just loves the feeling of pushing your body to the limit for 90 minutes as often as my 40 year old body can take it, all this talk about low intensity rides is so hard to abide to :). The feeling of those rides when you push yourself to the limit, and the feeling afterwards is amazing. But alas I also like to race, and your advice is the right. Life is "hard" ;)

[@agousby]

Always speaking the truth.... BHD. Amazing how he always knows my exact training plan. (0:38)

[@kyhlwinther]

This is by far my favourite YT channel and the timing for this 15 h training week video is perfect for me. I’ve made a small list of topic suggestions: - Is it important to have or to work towards getting a 50/50 power distribution/balance between your right and left leg? And what about pedal smoothness and torque efficiency? - You’ve already made a video on massage and the effects of using a foam roller, but how much foam rolling is recommended? Does the study you’ve already quoted say anything on this? - Weight training for your legs obviously is important but what about core training? - What kind of intervals lead to the best performance gains according to the scientific literature? I’ve located these articles myself: www.wattkg.com/30-15-interval/ and www.wattkg.com/long-intervals/. - What’s your take on the duration of cooling down? And should this be done even after longer and easier sessions (zone 2 work)? - Any studies on what works best for injury recovery? Eccentric exercises? Massaging? Stretching? Keep up the good work!

[@DylanJohnsonCycling]

Thanks for the suggestions!

[@markp.7345]

I cannot imagine going to the gym before or after a 4-5h ride (on the same day)... Here's how I planned my weeks leading up to a multi day stage fondo: Mon: rest Tue: Gym Wed: FTP intervals + endurance (2-4h) Thu: rest Fri: MAP intervals (1.5 - 2 h) Sat: Long Endurance (3-6h) Sun: FTP intervals + endurance (2-4h) I know it doesn't look like what you advise us, but it's the first time I incorporate gym maintenance in my training... What do you think? Maybe I should do tempo ntervals on Wednesday instead? Thanks for your videos, as always, they are excellent!

[@dhpug3014]

Could you do a video on how to increase your training load safely and efficiently?

[@mateomendez2881]

You Should do a video for cyclist with much more time, ex: 20, 30 hrs. Maybe a professional workout cycle.

[@vaesjeff]

Yet another great video Dylan. But all your example training weeks adres training outside racing season. How about when you are racing every weekend? Maybe you can do a video about training during crit season!

[@DylanJohnsonCycling]

I should! Until then check out my tapering video. That should give you some idea.

[@ferree1709]

At age 48, I am finding my body does much better with endurance and Sweet Spot training, where I just don't handle the catecholamines of high intensity intervals. But I gravel race, so 2-9 hours is the norm, so it should work okay. Thanks for the video. Very good usable stuff.

[@groads6149]

Great video, thanks Dylan 👍

[@goaskdra]

Another GREAT job. Thanks.

[@wilnellrodriguez2188]

Hi Dylan, I'm from Puerto Rico. I like your channel very much, I am an amateur bicycle racer and I am learning a lot about how to train for you, but as you know I am from Purto Rico and I speak Spanish, that is, it is sometimes difficult for me to understand the videos. I would like you to put subtitles in Spanish to all the videos you upload in order to understand much more exactly what you explain. Thank you, good luck !!!

[@MrJum861706]

Now in terms of riding 15hrs a week if you translate that to riding on a turbo trainer i thought the volume of work could be reduced because it more efficient. Riding 15hrs a week is a big deal and when u have an awkward work schedule sometimes riding outside isnt the safest or most convenient option.

[@bensheppard8182]

Hi Dylan; Recently became a big fan of your channel and have watched almost all of your videos. I'm training for my first century this summer and, as such, have found your videos on training when you're short on time of particular interest. My apologies if you have already covered it in a video that I haven't seen, but what do you know/what are your thoughts about the use of hypoxic masks? I bought one last year and did not use it enough to notice whether or not there was any difference. Is this something that can benefit aerobic training or help with my VO2 max? Thank you.

[@CatManDoSocial]

Hey Dylan. Another excellent Video. You've mentioned in several videos that there are physical adaptations that happen during longer rides. Can you please talk more about the adaptations that happen during longer rides and approximately what the time thresholds are for those adaptations? Thanks!

[@timbullman1991]

I find mixing low intensity with lower intensity work suits me.

[@JoshuaTootell]

You joke, but there is a nugget of good advise right there.

[@marvinkamei7007]

strengthing the heart ,mind and fit[bike]!! be honest will yourself!!

[@raphaeltiziani7476]

I train around 12-15 h now when spring starts and make quiet good progression. I do gran fondos, so 5-7 h races. As you said no I sometimes struggle to do high intensity directly when "perfectly" rested. I perform much better when I have a z2 hour with some very short bursts the day before. It really "activates" me. Sadly I had no possibility to go the gym.

[@milvusmilvusmilvus]

Hey Dylan! I am relatively new to structured training methods and therfore I watch a lot of your videos. They have already helped me a lot to improve my overall performance. Thank you so much! A while ago I stumbled upon these figures for fitness, fatigue and form. I try to employ progressive overload when planning my training month but I never know how much is enough, or more importantly too much. That is probably the reason why I have been injured a lot in the past and I don't want this to happen anymore. Can I use "form" (the figure) as an indicator to avoid overtraining? Do you have any recommendation in what range it should be over these 4 weeks of training? Especially, what is the maximum after the 3rd (and hardest) week and what is a good form to begin with in week 1 (after the recovery week)?

[@DwyerGreen]

Thanks for putting so much time and effort into these videos, Dylan. Any advice for idiots who ride 3 hrs during the week and then 8 hours on the weekend? Asking for a friend :)

[@JibbaJabber]

Great stuff Dylan👍 But can you ask "Backwards Hat" how much I need to up my Hyper Gain by? I'm already necking 10g/kg - should I up it to 20??? For reference, my thighs are now sooooo big!! On my last big sprint - I literally set my top tube alight!!!!💪🔥🚳

[@adh007]

I'm interested to know how incremental gains apply here. Jumping from 0 to 5 hours is huge, jumping from 5 to 10 hours is significant, but how much more could someone reasonably expect by jumping from 10 to 15? Surely not as much... at some point, with the correct intensity distribution, most of us non-pro mortals will hit our genetic potential, right? I might see 15 hours on a big (ideal with nothing unexpected coming up) week, but that includes 10ish pedaling hours, 3 Weightlifting hours, an hour of mobility, and maybe a skills session or two. I'm focusing on enduro and XC and I acually feel like I would get better race results from more skills work, rather than more pure pedaling time. I certainly don't feel like sacrificing other training to get more pedal time would see long term benefits. I'd anticipate a short term power bump, then mental burnout and/or overuse injury. That said, it's all theoretical... to get more time at this point I'd have to quit my job, leave my wife, abandon my kids, sell my house, and move into an apartment... not happening!

[@scottdunham6737]

Dylan Johnson, love the videos. Recommendation for a video. I currently am in the middle of a CTS training plan that peaks in early March. I have several races all year leading into early November. How do I train or maintain what I currently have after this current plan? Then how and when do I introduce another round of CTS training?

[@andrewa4408]

Easy listening and informative as usual Dylan. Are Steady State intervals (like the Saturday workout) at the top end of Sweet Spot or higher to be considered High Intensity?

[@izmael_kneafcy]

Dylan speaks to the every man cyclist. I can even understand this while on the John.

[@shaymtbrider7244]

Thanks and can u plz explain heart zone 1 2 3 4 5 numbers . Also long rides are in zone 2 or 3 .

[@rayauger8310]

Zones are based on training with a power meter. "Training and Racing with a Powermeter" by Hunter Allen and Andy Coogan is a very good book if you are new to training this way. zone 1 recovery zone 2 endurance zone 3 tempo zone 4 threshold zone 5 anaerobic based on a 300 watt FTP (functional threshold power): Zone 1 : less than 165 Watts Zone 2: 165 to 225 Watts Zone 3: 225 to 270 Watts Zone 4 270 to 330 Watts Zone 5a: (VO2 Max): 316 to 360 Watts Zone 5b: (Anaerobic): 361 to 460 Zone 5c: (Neuromuscular): 450 plus Watts

[@garthly]

I think Dylan mentions a 3 zone model,in which the usual 1 and 2 are combined into the lowest zone,and so on. Or did I miss something?

[@rayauger8310]

Yes at 9:42 he talks about a 3 zone model where zone 1 is endurance. The model I mentioned is a 5 zone model. In the 5 zone model endurance is zone 2.

[@rejickmukherjee9154]

One point that I did not see in any of your videos and would really like to know is how to increase the load over months. Like if you do 12-13-14 hours wk and then 10 hr rest wk. What should the first wk of next month look like

[@jbglopez]

I’m starting the base plan with lifting (15hrs/wk). Once i finish that, do you recommend the “Fast on 15hrs a week” plan next or the “raise your ftp (15hrs/wk)” next?

[@raswings2669]

Hi Dylan, how to develop more speed? Use motor pacing and what is the science behind this? Is there an alternative way of training racespeed? Greetings from the Netherlands

[@DylanJohnsonCycling]

I really should do a whole video on this. I recommend training races and group rides if you don’t have access to motor pacing.

[@pcwall]

Hiya Dylan. Thanks again for the videos. Quick question: following some of your previous videos, I am doing 2 days per week of 2x20 minute intervals at just above FTP with cadence around 70. When I do these indoors, is there any difference between using the big or small chainring if the cadence and power output are the same? I normally try to do them on a moderate incline when outdoors as I find it easier to put down consistent power this way. Thanks!

[@oliverignacio4974]

Hey Dylan, if your legs are still sore after recovery day but You have to do interval today(did a recovery ride 45mi + 2x foam rolls) legs still hurts. What should I do? *Rest(recovery + foam roll again) Or *Continue HIIT? Thanks a million! 😃👍

[@mikewynn8901]

I have a question regarding Sweet spot training vs Polarised plans -My understanding is that the benefit of SS/Tempo training is that for someone with limited training time but plenty of recovery time, this gives the most `bang for the buck'. However, with more time available to train and on the basis that more riding is better than less, the potential to overtrain becomes greater and hence much more zone 2 is used to avoid this. What I am not clear on is the respective arguments for pushing FTP up from below or pulling it up from above..? Can you advise? Many thanks

[@scottrath6570]

Hey Dylan...do you count weight lifting as training hours or is the 15 hours strictly saddle time? One more question...I’m starting to focus on training for TSE and was wondering if training on tired legs is beneficial as I’ll be racing 5 days in a row. It’s my 3rd year racing TSE and I’m hoping for my best showing yet

[@abritandhisbikeinpoland6802]

Dylan, your channel is by far my favorite for training and all round good advice!! But mate, apart from the rich, the unemployed and pro's, who's got 15 hours a week to train?

[@djh9769]

A lot of people make time. Look at most people racing Cat 1 & 2

[@elonif4125]

That’s on average 2 hours per day. I’m sure most people can spare that time although it’s of course not easy.

[@davidpch]

This questions probably gets asked a lot, but I never found a conclusive answer on it so far. What's your opinion on increasing focus on sweet spot training for athletes that only have around 10 hours a week and which their focus is time-trials and/or fondo's? Will that make up for that extra time that should be spent at endurance pace (and is not) for the more time crunched athletes?

[@DylanJohnsonCycling]

It won't make up for lost time at endurance. My only caution here is don't just do every workout at sweet spot to "maximize your time." The intensity of your training needs to vary to avoid stagnation. Always have easy days and hard days built in.

[@davidpch]

@@DylanJohnsonCycling Yes off course, what I meant from the sweet spot workouts, was instead of doing 4 to 5h rides at zone 2, do instead 2h rides with 1h or more of sweet spot...

[@ramonparker3164]

Great topic. Question: when keeping track of your hours for the week, would you include your commute to work on the bike? Mine is roughly 10 minutes each way.

[@sumcycling8774]

Thank you so much for that much information of training. My FTP was 290 in May, but because of my new job makes me have not enough time to rest and train, I dropped to around 250. Now I am planning to having my training back. If I can do 1 to 1.5 hours per day, is it enough? BTW I usually have team training 1-2 times a week and those are hard group ride every time. Thank you so much. I really want to get 290 FTP back.

[@michaelpassmore7839]

When you begin the base building phase of training, how many hours per weeks do you start out at? Do you start at a lower number and build up throughout the training cycles?

[@Chamann99]

Thank you. These are great videos. I have a 8-10 hour training week which includes recovery days, when I can't ride because of other commitments. When you have recovery days, is it better to still do recovery rides after a interval day or can you do a zone 2 ride instead?

[@howheels]

I'm a little surprised to see the TSS numbers of the workouts. It makes me think that in my current ~10 hour/week routine that I'm working too hard on rides that should be easier, especially my back-to-back weekend 3 hour group rides. I'm typically scoring higher TSS on a single 3H group ride than you are on your 5H EM ride!

[@cycleslarrivee2471]

I can get pointers from this video, but please make one for commuters! I ride 15hours a week but it’s mostly commuting...

[@mcreez16]

Hi dylan! Can I add weight lifting during the first month? Thanks!

[@nickcampbell1254]

Hey Dylan, I've been on a pretty basic 10hr/week self made training plan for the past few months. I'm looking to ramp up the training as I'm taking a run at the Mohican 100. I've checked out a few of your plans on TrainingPeaks and want to know your thoughts on which would be the best fit. Thanks!

[@abuttens]

Awesome content Dylan - Thankyou! Just a question, you mention your recovery week should be a reduced training load which is typically done by reducing volume. Does that mean that you recommend keeping the intensity days?

[@DylanJohnsonCycling]

During base training no, during the race season yes.

[@jaredgrubbs4009]

Can you do a video on how FTP doesn't really matter as long as you can finish with the pack and sprint at the end? The finishing power is really all that matters if you can make it to the finish. I lost 25 pounds and increased my FTP but started losing to people I was beating before because my peak power went from 1600 watts to 1250 watts. An FTP of 290 wont help you drop anyone on flatter races, but a huge sprint with an FTP of 270 will win races. but hey- at least I was climbing mountains 20% faster. Caveat- this would be for non Pro/1/2 types.

[@jeffreythompson6282]

Hey Dylan, Can you comment on how to integrate weekly hard rides/races into the training plan? These are "race pace" even if they aren't a race. (I do a 1.5hr MTB ride Wednesday and a 4-6hr gravel ride Sunday, but you can answer generally). I get it polarized training is best but we have to have fun too right? Should these count as "intensity days"?

[@xristos1250]

Do you do regural bloood tests? have you noticed any trends? For me I have noticed I hit ~ 42 % hematocrit and 14 hemoglobin and they stay there or drop but these numbers are like a hard ceiling for me.

[@007StarKiller]

Great video! I usually train 8 to 10 hours and tried to go up to 12 to 14 a couple weeks and I started feeling a lot tired than normal and went back to 8 to 10. Why is this for and is it viable for every cyclist no matter the age?

[@aledge6317]

I'm training for a multi day ultra race this summer so my peak fitness will be for zone 2 and some low zone 3. The requirements for this type of racing seem quite different to road racing, but several of the top ultra riders I have talked to have suggested a standard road season until a month or so before then just focus on big volume easy riding. Do you think this is sensible or would I be better off just doing high volume, low intensity all year?

[@DylanJohnsonCycling]

I think there is some sense in that although I would keep your yearly volume higher than a typical roadie.

[@robertzemanek8897]

What's your opinion on incorporating training on fixed gear bike? Are there any pros and cons?

[@lordjupu]

Where is the limit, what is harder bike and what is easy but not easy enough? Z2 or below is easy, right? Is 85-100%ftp for harder ok (like 4x10' @100% and 4x20' @90%), if long steady rides are goal (ie. Ironman bike leg)? Would you suggest doing these as a hard sessions over the year (with slight progression) and those over 100%ftp intervals (ie vo2max) last 1-2 months? where there would also be the race spesific 75-80%ftp long rides of course.

[@aamirnagaria2189]

Hey Dylan! Please help me out. What should be the longest training ride (in time or distance )if we want to do a full Ironman competitively having plenty of time to train.

[@johnarleentaninecz2867]

Dylan, is there any benefit to doing two 30 minute rides/workouts when my day doesn’t support a 60-90 minute workout?

[@piotrkobus442]

Hi, Do you recommend going to the gym during the rest weeks?

[@akdrn3624]

I'm training for a IM event in September and I'm currently trying to build my aerobic base. During working days I can squeeze 1h30' at lunch time 3 days a week and then I'm doing 4hrs on Saturday (planning to increase up to 7hrs). Actually I'm doing almost every session in zone 2. Is it worth doing a short session at low intensity?

[@waynebarlow6653]

Do you recommend that type of volume for Masters level racers? I've been consistently training 6 to 10 hours for years, but have certainly hit that plateau! I have the available time, just wasn't sure since recovery has slowed as I age that increasing volume would help. Thanks for another great video!

[@RunninBird]

Ramping up to that volume by adding in extra endurance work shouldn't tax you too badly, but everyone recovers differently. Some masters guys have nothing better to do than bike, while some of us are still neck deep in work, raising kids, and all that entails. I do 13-20 hours a week and the only thing that varies between the 13 and the 20 hr weeks are extra hours of endurance.

[@tadeoskie]

Can you do a weekend traing tips

[@mikesima9396]

10 Hrs a week but now I'm going to go for more. I need to incorporate strength training in and I think your suggestion was do it on your high intensity day after cycling? Correct?? Always great content and spot on with hat backwards...lol

[@DylanJohnsonCycling]

Yup that’s correct. Good luck!

[@storebjrn6427]

You say that as you close up on the event you should increase intensity, if you have a short event like I do, do that mean that I should do shorter sessions at a higher pace? And in winter, should I not do really hard efforts and only do long rides?

[@DylanJohnsonCycling]

How many hours a week do you train?

[@rotaki]

About 6 to 10 :-)

[@TheAndreMD]

14 to 22

[@MyHolyhandgrenade]

avg 10 at the moment

[@jankobenger9128]

I used to have 16h weeks with mostly zone 2 work (in a 3 zone model) and stagnated for 4 years. Thanks to your videos I shifted my focus to zone 1 as a "default session". I feel optmistic about this year's race prospects.

[@kiverrussell8369]

Generally somewhere between 6-10 hours.

[@hellopsp180]

How would you suggest to add intensity to a week if you cycle to work for 5 straight days? Since I usually do 5 days straight of cycling, I get 2 days off that are back to back. I know that if I take a rest day a mid-week and split them up, it would be better but that is just not possible. Would this just mean sacrificing 1 intensity session and just increase volume is the only options

[@oc.ca.triathlete]

Im conflicted. Backwards hat guy advice is given in front an impressive display of finisher race bibs. Shouldn't he be in front of a blank wall with a finisher t-shirt and medal from 2008?

[@mateagoston8145]

Does it also apply to road riders like me who are overweight yet (My weight is 210-220 lbs, my height is 5'11) and not fit yet? (my 20 min efford would be somewhere between 220-250 watts) My club rider mates told me that I don't really need to worry about specific training so far, only when I will already be racing cat 5 or 4 and looking forward to become cat 2 or 1 racer.

[@lizardman69]

Great video. Question: do you give some TSS for weight training sessions?

[@DylanJohnsonCycling]

No, tss is designed to measure stress from endurance work.